深呼吸可以减轻压力和焦虑
📖 逐句对照翻译
From VOA Learning English, this is the Health & Lifestyle report.
这里是VOA慢速英语的健康与生活方式报道。
At Myosin Marketing in Austin, Texas, the group employee meeting begins with an uncommon activity for a workplace.
在德克萨斯州奥斯汀的Myosin Marketing公司，员工集体会议以一个在工作场所不常见的活动开始。
The members gather on Zoom and the head of the company, Sean Clayton, leads them through a deep-breathing exercise.
成员们聚集在Zoom上，公司负责人肖恩·克莱顿带领他们进行深呼吸练习。
Clayton says the activity helps his employees relax and to be willing to take creative risks.
克莱顿说，这项活动有助于员工放松，并让他们愿意承担创造性的风险。
“At first they thought it was really weird,” he said, adding that most people turned off their cameras.
“一开始他们觉得这真的很奇怪，”他说，并补充说大多数人关掉了摄像头。
But, after a couple of weeks, there was a change.
但是，几周之后，情况发生了变化。
The employees said the deep breathing felt good.
员工们表示深呼吸感觉很舒服。
Studies show that deep breathing can be an effective way to reduce tension, or stress, at work.
研究表明，深呼吸可以成为减轻工作紧张或压力的有效方法。
But people may not think about their breathing while on the job.
但人们在工作时可能不会注意到自己的呼吸。
Workers who sit at computers for long periods tend to take shallow breaths as their shoulders slowly rise.
长时间坐在电脑前工作的人往往会呼吸变浅，肩膀也会慢慢耸起。
Workers who spend the day on their feet in retail or health care may be too busy to center their attention on breathing.
在零售或医疗保健行业，整天站立的员工可能忙得无暇关注自己的呼吸。
But there is good reason to stop what you are doing and take deep breaths, research suggests.
但研究表明，有充分理由停下你正在做的事，做几次深呼吸。
Long-lasting stress can increase the risk of heart disease and stroke.
长期压力会增加患心脏病和中风的风险。
Experts at the American Heart Association say it can be as harmful as secondhand smoke.
美国心脏协会的专家表示，其危害不亚于二手烟。
Research suggests deep-breathing exercises can lower a person’s blood pressure and reduce anxiety.
研究表明，深呼吸练习可以降低人的血压并减轻焦虑。
There are many benefits to deep breathing.
深呼吸有很多好处。
For starters, it is free.
首先，它是免费的。
It can be done anywhere.
它可以在任何地方完成。
And unlike a 30-minute meditation practice, most deep breathing exercises do not take much time.
与30分钟的冥想练习不同，大多数深呼吸练习并不需要花费太多时间。
Also, it gives you something to focus on – your breathing.
此外，它还让你有一个可以专注的对象——你的呼吸。
Experts say that this can help to calm racing thoughts.
专家表示，这有助于平复纷乱的思绪。
Focusing on breathing for one to five minutes can help you clear your mind and let you “get back to focusing on the one thing you want to accomplish,” said Glenn Levine.
格伦·莱文说，花一到五分钟专注于呼吸，可以帮助你理清思绪，让你“重新专注于你想要完成的那一件事”。
He is a heart and blood system doctor and professor at Baylor College of Medicine in Houston, Texas.
他是德克萨斯州休斯顿贝勒医学院的心血管系统医生和教授。
A good way to do deep breathing exercises is outside, Levine said.
莱文说，在户外进行深呼吸练习是一个好方法。
However, if that is not possible, doing them at a desk works.
然而，如果那不可行，在书桌上做也可以。
“Instead of focusing on the screen or work, just focus on your breathing. If possible,” Levine said, “close your eyes.”
莱文说：“不要关注屏幕或工作，只关注你的呼吸。如果可能的话，闭上眼睛。”
Even very busy people can find time for daily breathing exercises.
即使非常忙碌的人也能找到时间进行日常呼吸练习。
Lisa Marie Deleveaux is a marketing professional and mother of five.
丽莎·玛丽·德莱沃是一位市场营销专业人士，也是五个孩子的母亲。
She lost her job several months ago and has struggled to find a new one.
她几个月前失业了，一直很难找到新工作。
Deleveaux wakes early most mornings before her children, to do breathing exercises.
大多数早晨，德勒沃在孩子们醒来之前就起床，进行呼吸练习。
“If you set a priority for yourself ... you can make the time,” Deleveaux said.
德莱沃说：“如果你为自己设定了优先事项……你就能腾出时间。”
With one breathing exercise, she breaths in through one nostril and then out through the other.
通过一个呼吸练习，她从一个鼻孔吸气，然后从另一个鼻孔呼气。
She uses a thumb or forefinger to hold one nostril closed at a time.
她一次用一个拇指或食指按住一个鼻孔。
“It relaxes my mind. It makes my mind so full of ease. It brings you back to the present moment,” she added.
她补充道：“这让我心情放松，让我的内心无比自在。它把你带回当下。”
To get ahead of anxiety before starting her workday, sales representative Lindsay Carlisle of Michigan does breathing exercises with her seven-year-old daughter during their drive to school.
为了在开始工作日之前缓解焦虑，密歇根州的销售代表林赛·卡莱尔在开车送七岁女儿上学的路上，会和她一起做呼吸练习。
They breathe in for seven counts, hold their breath for five, and then breathe out for seven counts.
他们吸气七拍，屏住呼吸五拍，然后呼气七拍。
They repeat this several times.
他们重复这个动作好几次。
“Throughout that process, my shoulders start to drop on their own, and it really is calming,” Carlisle said.
卡莱尔说：“在整个过程中，我的肩膀会自行放松下来，真的让人感到很平静。”
Suze Yalof Schwartz was an overworked magazine editor when her mother-in-law taught her a three-minute meditation method.
苏兹·亚洛夫·施瓦茨曾是一名工作过度的杂志编辑，直到她的婆婆教会了她一种三分钟的冥想方法。
Yalof Schwartz says it changed her life.
亚洛夫·施瓦茨说这改变了她的生活。
She left her career and founded Unplug Meditation, a Santa Monica, California, company with a meditation studio, an app, and programs for corporate customers.
她放弃了自己的职业生涯，创立了Unplug Meditation，这是一家位于加利福尼亚州圣莫尼卡的公司，拥有冥想工作室、一款应用程序以及面向企业客户的课程项目。
“When we slow down our breath, we send a signal to our brain that everything’s OK, even when it’s not,” she said.
她说：“当我们放慢呼吸时，我们向大脑传递一个信号：一切都好，即使事实并非如此。”
Another 16-second breathing exercise is called box breathing.
另一种16秒的呼吸练习叫做箱式呼吸。
You breathe in for four counts, hold for four, breathe out for four counts and hold for another four.
吸气四拍，屏息四拍，呼气四拍，再屏息四拍。
Yalof Schwartz has taught it to people in stressful jobs including firefighters, police and doctors.
亚洛夫·施瓦茨已将这种方法教授给从事高压工作的人群，包括消防员、警察和医生。
“It is the best thing that you can do at work before you have a meeting, before you send out an email that you wish you didn’t send, before you have a difficult conversation, because it just calms you down, gets rid of your negative energy,” she said.
她说：“这是你在上班时、开会前、发出你事后会后悔的邮件之前、进行艰难谈话之前能做的最好的事情，因为它能让你平静下来，消除你的负能量。”
Employers such as Coca-Cola, Mattel and Netflix have used Unplug Meditation to teach breathing or meditation.
可口可乐、美泰和奈飞等雇主都曾利用Unplug Meditation来教授呼吸或冥想。
It is not always easy for workers to find space for deep breathing exercises.
对工人来说，找到空间进行深呼吸练习并不总是那么容易。
For example, salespeople often work alongside their customers.
例如，销售人员经常与客户并肩工作。
Yalof Schwartz suggests doing breathing exercises when making a sale or organizing items.
亚洛夫·施瓦茨建议在销售或整理物品时进行呼吸练习。
Carlisle, the sales representative, sets a timer on her phone telling her to breathe deeply.
销售代表卡莱尔在手机上设置了一个计时器，提醒自己做深呼吸。
She also keeps a note near her computer that simply says “Breathe.”
她还在电脑旁放了一张便条，上面只写着“深呼吸”。
“The anxiety is always going to be there,” Carlisle said.
“焦虑总是会存在的，”卡莱尔说道。
“But at least I know I have one small tool. ... It sounds so simple and silly, but it works.”
但至少我知道我有一个小工具……听起来很简单很傻，但它确实有效。
And that’s the Health & Lifestyle report.
这就是健康与生活方式报告。
I’m Anna Matteo.
我是安娜·马特奥。
And I’m Mario Ritter, Jr.
我是小马里奥·里特。
Cathy Bussewitz reported this story for the Associated Press.
凯西·布塞维茨为美联社报道了这则新闻。
Anna Matteo adapted it for VOA Learning English.
安娜·马特奥为VOA英语学习频道改编了此内容。
