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压力管理之用呼吸练习来放松

本文属阅读资料

Have you ever noticed how you breathe when you feel relaxed? The next time you are relaxed, take a moment to notice how your body feels. Or think about how you breathe when you first wake up in the morning or just before you fall asleep. Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed.

你有没有注意过当你感到放松的时候自己是怎样地呼吸?下次,当你放松了的时候,花片刻注意一下自己的身体感觉。或者,在早晨刚一醒来或在刚要入睡的时候,想一想你在怎样地呼吸。呼吸练习可以帮助你放松,因为它们让你的身体获得好像你已经感觉放松时的感受。

Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.

深呼吸是减少身体压力的最佳方式之一。这是因为在你深呼吸的时候,这给你大脑发出的是一条镇定、放松的信息。大脑让后将这条信息发送给身体。那些当你感到有压力时出现的情况,例如:心跳加速、呼吸急促、血压高--全都会在深呼吸放松的时候降低。

Key points关键点

* The way you breathe affects your whole body. Breathing exercises are a good way to relax, reduce tension, and relieve stress.

* 你的呼吸的方式会影响到你的全身。呼吸练习是一个放松、减少紧张、缓解压力的好方法。

* Breathing exercises are easy to learn. You can do them whenever you want, and you don't need any special tools or equipment to do them.

* 呼吸练习简单易学。你能在任何想做的时候进行,不需要任何特殊设备或工具。

* You can do different exercises to see which work best for you.

* 你可以采用不同练习,看一看哪一个最适合自己。

What does it mean to breathe to relax?

做呼吸放松的含义是什么?

The way you breathe affects your whole body. Full, deep breathing is a good way to reduce tension, feel relaxed, and reduce stress. When you are relaxed, your breathing tends to be slow and gentle. It can be shallow or deep. One of the ways breathing exercises help you feel relaxed is getting you to feel the way you do when you are already relaxed.

你的呼吸方法会影响到全身。充分、深度呼吸是减少紧张、感觉放松和降低压力的一个好方法。当你在放松的时候,你的呼吸往往是柔和、缓慢。这时它可能深、可能浅。呼吸练习的一个帮助你感到放松的途径是让你体验到在已经放松的时候一样的感觉。

There are different ways to breathe to relax. The methods described here focus only on breathing exercises. Other ways combine breathing with things like yoga, imagery, and meditation.

呼吸来放松有有不同的方法。本文描述的方法着重于呼吸练习。其它的方法有将呼吸和瑜伽、想象和冥思结合起来。

Test Your Knowledge

知识测验

1. Breathing exercises are a good way to relax, reduce tension, and relieve stress.

呼吸练习是放松、减少紧张和缓解压力的一个好方法。

1. True正确

The answer is correct回答正确

Breathing exercises can help you relax by getting you to feel the way you do when you are already relaxed.

呼吸练习可以通过让你获得已经放松时候的感觉来帮助你放松。

2. False错误

The answer is incorrect回答不正确

Breathing exercises can help you relax by getting you to breathe the way you do when you are already relaxed.

呼吸练习可以通过让你获得已经放松时候的感觉来帮助你放松。

Why should you do breathing exercises?

为什么你应该做呼吸练习?

Breathing exercises may help you relax and feel better. When you are stressed, breathing exercises have health benefits such as lowering blood pressure, slowing a fast heart rate, making you sweat less, and helping with digestion.

呼吸练习可以帮助你放松、感觉更好。当你有压力的时候,呼吸练习有例如:降低血压、减缓快速心率,减少出汗、有助消化这样的健康益处。

Breathing exercises are easy to do. You can do them on your own whenever you want. Breathing exercises don't take long to do and don't cost money. And you don't need any special tools or equipment to do breathing exercises.

呼吸练习容易进行。你可以任何想进行的时候自己进行。呼吸练习不要花很长的时间,不需要花钱。而且,你不需要任何特殊的工具或设备来进行呼吸练习。

Test Your Knowledge

知识测验

1. You need an instructor to guide you when you do breathing exercises.

当你要做呼吸练习的时候,你需要一位指导老师来指引。

1. True正确

The answer is incorrect回答不正确

You can do breathing exercises on your own. They are easy to learn, and you don't need an instructor or any special tools to do them.

你可以自己进行呼吸练习。它们容易学习,你不需要一位指导员或任何工具来进行。

2. False错误

The answer is correct回答正确

You can do breathing exercises on your own. They are easy to learn, and you don't need an instructor or any special tools to do them.

你可以自己进行呼吸练习。它们容易学习,你不需要一位指导员或任何工具来进行。



How do you do breathing exercises?

如何进行呼吸练习?

There are lots of breathing exercises you can do to help relax. The first exercise below—belly breathing—is simple to learn and easy to do. It's best to start there if you have never done breathing exercises before. The other exercises are more advanced. All of these exercises can help you relax and relieve stress.

有很多中呼吸练习你可以进行来帮助自己放松。下面的第一种--腹部呼吸法--学起来简单,易进行。如果你过去从来没有进行过呼吸练习,最好从它开始。其它的(呼吸)练习更高级。所有这些练习都能够帮助你放松、减缓压力。

Belly breathing

腹部呼吸

Belly breathing is easy to do and very relaxing. Try this basic exercise anytime you need to relax or relieve stress.

腹部呼吸做起来简单,效果十分令人放松。任何你想要放松自己或缓解压力的任何时候,都试一试这个基础练习。

1. Sit in a comfortable position. 以一个舒适的姿势坐好。

2. Put one hand on your belly just below your ribs and the other hand on your chest.

把一只手放在位于肋骨正下方的腹部上;另一只手放在胸部上。

3. Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.

用鼻子深吸一口气,然后让腹部推起你的手。你的胸部位置应该没有动。

4. Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.

从闭合嘴唇中呼气,就好像在吹口哨。感觉那只在腹部上的手回落,用这只手将所有空气推出。

5. Do this breathing 3 to 10 times. Take your time with each breath. 进行3-10次。进行每一次时速度不要过快。

Next steps下边的步骤

After you have mastered belly breathing, you may want to try one of these more advanced breathing exercises. Try all three, and see which one works best for you:

当你掌握了腹部呼吸法后,你也许希望尝试一下一种更为高级的呼吸练习。对下面的三种全部都试一试,看一看哪一种对你最适合:

* 4-7-8 breathing 4-7-8式呼吸法

* Roll breathing 翻滚呼吸法

* Morning breathing清晨呼吸法

4-7-8 breathing

4-7-8式呼吸法

This exercise also uses belly breathing to help you relax. You can do this exercise either sitting or lying down.

这个练习也要用到腹部练习来帮助你放松。你可以坐着或者躺着进行。

1. To start, put one hand on your belly and the other on your chest as in the belly breathing exercise.

首先,和腹部呼吸法中一样,将一只手放在你的腹部,另一只放在你的胸部上面。

2. Take a deep, slow breath from your belly, and silently count to 4 as you breathe in.

用腹部做一次缓慢、深深的吸气,在这个过程中默数4下。

3. Hold your breath, and silently count from 1 to 7.

屏住呼吸,从1默数到7。

4. Breathe out completely as you silently count from 1 to 8. Try to get all the air out of your lungs by the time you count to 8.

完全呼气,同时从1默数到8。在数到8的时候,将肺部所有空气排出。

5. Repeat 3 to 7 times or until you feel calm.

重复3-7次,或者直到感觉平静为止。

Roll breathing

翻滚呼吸法

The object of roll breathing is to develop full use of your lungs and to focus on the rhythm of your breathing. You can do it in any position. But while you are learning, it is best to lie on your back with your knees bent.

翻滚呼吸法的目的是培养充分使用肺部,关注你的呼吸节奏。你可以在任何姿势下进行。但是,当你学习的时候,最要仰面躺下,双膝弯曲。

1. Put your left hand on your belly and your right hand on your chest. Notice how your hands move as you breathe in and out.

将左手放在腹部上面,右手放在胸部上面。注意双手在呼吸时如何地运动。

2. Practice filling your lower lungs by breathing so that your "belly" (left) hand goes up when you inhale and your "chest" (right) hand remains still. Always breathe in through your nose and breathe out through your mouth. Do this 8 to 10 times.

练习用呼吸来填充下方肺部分,这样你的“腹部”(左)手在吸气的时候抬高,“胸部”(右)手保持静止。一直通过鼻子吸气、通过嘴巴呼气。做8-10次。

3. When you have filled and emptied your lower lungs 8 to 10 times, add the second step to your breathing: Inhale first into your lower lungs as before, and then continue inhaling into your upper chest. As you do so, your right hand will rise and your left hand will fall a little as your belly falls.

当你进行完8-10次以下方肺部分进行的呼吸后,将第二步添加到呼吸过程中:首先,和刚才一样用下方的肺吸气,然后,继续吸气,吸入上方胸腔。此时,你的右手将会抬高,左手和腹部都会下降一点。

4. As you exhale slowly through your mouth, make a quiet, whooshing sound as first your left hand and then your right hand fall. As you exhale, feel the tension leaving your body as you become more and more relaxed.

当你通过嘴巴呼气时,发出一个安静的、快速声音。首先左手降下然后右手降下。当你呼气的时候,感觉紧张感在离开你的身体,你变得越来越放松。

5. Practice breathing in and out in this way for 3 to 5 minutes. Notice that the movement of your belly and chest rises and falls like the motion of rolling waves.

用这个方法练习呼吸3-5分钟。注意,腹部和胸部的起落运动,就像翻滚的波浪。

Practice roll breathing daily for several weeks until you can do it almost anywhere. You can use it as an instant relaxation tool anytime you need one.

连续几周每天练习翻滚呼吸,直到你可以在任何地点进行为止。你可以把它在任何需要的时候的一种即刻放松法。

Caution: Some people get dizzy the first few times they try roll breathing. If you begin to breathe too fast or feel lightheaded, slow your breathing. Get up slowly.

警惕:在一开始尝试几次翻滚呼吸法时,有些人会头晕。如果你开始呼吸速度过快或感到有些头昏,减慢你的呼吸。起身的时候要慢。

Morning breathing

清晨呼吸法

Try this exercise when you first get up in the morning to relieve muscle stiffness and clear clogged breathing passages. Then use it throughout the day to relieve back tension.

当你早晨一起来的时候进行这个练习,放松肌肉僵持,清理阻碍的呼吸道。然后,在一整天用它来缓解背部紧张度。

1. From a standing position, bend forward from the waist with your knees slightly bent, letting your arms dangle close to the floor.

从站立位置开始,弯腰,让手臂垂下,膝盖微微弯曲,让手臂接近地面位置。

2. As you inhale slowly and deeply, return to a standing position by rolling up slowing, lifting your head last.

一边慢慢做深吸气,一边直立身体,最后抬起头,返回至站立位置

3. Hold your breath for just a few seconds in this standing position.

在站立位置时,屏住呼吸几秒钟。

4. Exhale slowly as you return to the original position, bending forward from the waist.

一边缓慢呼气,一边回到初始弯腰位置。

Test Your Knowledge

知识测验

1. With roll breathing, you focus on the rhythm of your breathing. You put one hand on your belly and the other on your chest as you breathe in and out.

进行翻滚呼吸法时,你要关注呼吸的节奏。呼吸时,把一只手放在腹部;另一只放在胸部。

1. True正确

The answer is correct回答正确

The object of roll breathing is to develop full use of your lungs and focus on the rhythm of your breathing. You can do it in any position. But while you are learning, it is best to lie on your back with your knees bent.

翻滚呼吸法的目标是锻炼如何充分利用肺,以及锻炼把注意力放在呼吸节奏上面。你可以用任何姿势来进行。但是,在你学习的时候,最好是仰面躺下,双膝弯曲。

2. False错误

The answer is incorrect回答不正确

The object of roll breathing is to develop full use of your lungs and focus on the rhythm of your breathing. You can do it in any position. But while you are learning, it is best to lie on your back with your knees bent.

翻滚呼吸的目标是培养充分利用肺部,以及把注意力放在呼吸节奏上面。你可以用任何姿势来进行。但是,在你学习的时候,最好是仰面躺下,双膝弯曲。

Where to go from here

接下来

Ready to try these breathing exercises? You may find that one or more of them can help you relax.

准备好尝试这些呼吸练习了吗?你会发现它们中有一个或多个会帮助你放松。

References

参考

Citations

引文

1.Murray MT, Pizzorno JE Jr (2006). Stress management. In JE Pizzorno Jr, MT Murray, eds., Textbook of Natural Medicine, 3rd ed., vol. 1, pp. 701–708. St. Louis: Churchill Livingstone.

Other Works Consulted其它咨询文献

*Payne R (2005). Relaxation Techniques: A Practical Handbook for the Health Care Professional, 3rd ed. Edinburgh: Churchill Livingstone.

Credits

鸣谢

Author作者 Merrill Hayden

Editor编辑 Katy E. Magee, MA

Associate Editor副编辑 Michele Cronen

Primary Medical Reviewer主要医学评论员

Lisa S. Weinstock, MD - Psychiatry精神病学医学博士

May 21, 2008最后更新日期2008年5月21日

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