You can also definitely use this if you're struggling to sleep at night or you're trying to go to sleep, but you have too much stress.

如果你晚上難以入睡，或者你想入睡，但壓力太大，也絕對可以使用它。

But I'm going to show you a technique that's completely free.

但我要告訴你一個完全免費的技巧。

It's very simple, it's very quick and it has many, many benefits.

它非常簡單、快捷，而且有很多很多好處。

It's the fastest thing that I know of to put you in a calm state.

據我所知，這是讓你進入平靜狀態的最快方法。

It can actually even help increase your DHEA, which is kind of the precursor for all of your adrenal hormones.

實際上，它甚至可以幫助增加 DHEA，而 DHEA 是所有腎上腺激素的前體。

It has been shown to improve immune defense and increase Oxytocin, which is kind of like the they call it the love hormone or the hormone that helps you bond with another.

事實證明，它能提高免疫防禦能力並增加催產素，催產素就像人們所說的愛情荷爾蒙或幫助你與他人建立聯繫的荷爾蒙。

And it's a major pleasure hormone too.

這也是一種主要的快感荷爾蒙。

It can help lower your blood pressure, decrease your pulse rate and increase something called alpha wave brain waves, which will help you feel attentive, calm and totally relaxed.

它可以幫助你降低血壓，減少脈搏跳動，增加一種叫做阿爾法波的腦電波，這將幫助你感到平靜和完全放鬆。

It also support your neurotransmitters, specifically dopamine and serotonin.

它還能支持神經遞質，特別是多巴胺和血清素。

Basically, it will put you in a state of parasympathetic balance.

基本上，它會讓你處於副交感神經的平衡狀態。

Ok.

好的。

The parasympathetic nervous system is part of the autonomic nervous system, and it is the thing that is called rest and digest.

副交感神經系統是自律神經系統的一部分，這就是所謂的休息和消化。

It is the mode where your body gets into that help calm down that sympathetic nervous system.

這是你的身體進入的模式，有助於讓交感神經系統平靜下來。

And this is based on a recent book that I'm reading called Heart Coherence 365.

這是以我最近在讀的一本名為《Heart Coherence 365》的書為基礎的。

And let me explain what that means that heart coherence.

讓我來解釋一下「心臟一致性」是什麼意思。

It's a fancy word for synchronizing your heart to your emotions, your heart to your brain.

這是一個花哨的詞，指的是讓你的心與你的情緒、你的心與你的大腦同步。

And there's quite a bit of science behind this.

這背後有很多科學依據。

But it's basically a simple breathing technique to put you in a state of peace and calmness that will help you sleep and help you rest and do a lot of other cool things.

但它基本上是一種簡單的呼吸技巧，能讓你處於一種平和、平靜的狀態，有助於你入睡，幫助你休息，還能做很多其他很酷的事情。

365, OK?

365。

Three means three times a day; six means six breaths per minute, and so you're gonna slow down your breaths a little bit.

三是指每天三次，六是指每分鐘六次呼吸，所以你要稍微放慢呼吸的速度。

And five indicates five minutes.

5 表示 5 分鐘。

So basically, you have this certain pattern of breathing, which is six repetitions per minute, and you're gonna do that for five minutes, three times a day.

基本上，這種特定的呼吸模式即每分鐘重複六次，每天三次，每次五分鐘。

So that's the simplicity of it, OK?

這就是它的簡單之處。行嗎？

So apparently, the research that's done on this uh wavelength that you're creating this wave of breathing pattern creates some really amazing things to your nervous system.

很顯然，對這種波長的研究表明，你創造的這種呼吸模式會對你的神經系統產生一些非常神奇的作用。

In fact, you probably already have learned this from other videos that I've done.

事實上，你可能已經從我製作的其他影片中學到了這一點。

But this makes it really, really simple.

但這讓一切變得非常非常簡單。

And I like the book because he gives the science behind it.

我喜歡這本書，因為他給出了背後的科學依據。

And of course, I'm gonna just add one little thing, which will make sense.

當然，我還要補充一點，這樣就說得通了。

So you have to make sure that it's controlled breathing.

所以你必須確保呼吸是有節制的。

You have to make sure that it's deep and it's even, and then you wanna breathe through your stomach.

你必須確保呼吸深而均勻，然後用腹部呼吸。

So you just kind of stick it out and in, so you can have a nice deep breath using your diaphragm.

所以，你要堅持到底，這樣，你就可以用橫膈膜進行深呼吸了。

But also I'm gonna add my own little two cents to this.

不過，我也要補充一點自己的看法。

I want you to breathe through your nose because that way you'll get uh a little bit more CO2 to extract more oxygen.

我想讓你用鼻子呼吸，因為這樣你就能獲得更多的二氧化碳，汲取更多的氧氣。

And what's interesting is you need CO2 to allow oxygen to penetrate deeper into the cells.

有趣的是，你需要二氧化碳來讓氧氣深入細胞。

So this really sounds just so simple and it's like almost "can it really do that?"

所以，這聽起來真的很簡單，簡單到讓你質疑「它真的做得到嗎？」

But, oh my goodness.

但是，天哪，

I mean, there's been many times where in the middle of the night, I'll wake up for some reason and start to think about something or some stress,

我的意思是，有很多次，在半夜裡，我會因為某種原因醒來，開始思考一些事情或一些壓力，

and then I will start breathing, slowing it down, breathing in, breathing out and it pulls me right out of that stress allows me to go back to sleep.

然後我會開始呼吸，放慢速度，吸氣，呼氣，然後它就會把我從壓力中拉出來，讓我繼續睡覺。

Also getting to sleep at night, you can start doing this breathing, keeping very even in and out, six cycles per minute that can help you get to sleep.

晚上睡覺時，你也可以開始做這樣的呼吸，每分鐘保持非常均勻的進出六個週期，這可以幫助你入睡。

And there's a really cool device called HRV (heart rate variability) that I hopefully at the time you're watching this have some more information about. I'll put a link down below.

有一種很酷的設備叫做 HRV 心率變異儀，我希望在你看這個節目的時候，能得到更多的資訊，我會在下面放一個連結。

It basically measures where you are on the heart rate variability, which has a lot to do with these two systems, the sympathetic and the parasympathetic.

它基本上可以測量你的心率變異性，這與這兩個系統有很大關係，交感神經和副交感神經。

So you have a tool to measure where you're at and then you can improve it over time because this breathing technique is one of the things that will improve and increase HRV,

這樣，你就有了一個工具來衡量自己的狀況，然後你就可以隨著時間的推移不斷改進，因為這種呼吸技巧是改善和提高 HRV 的方法之一，

which is heart rate variability, which has a lot to do with your health reserve and your fitness reserve.

也就是心率變異性，它與你的健康儲備和體能儲備有很大關係。

Now, because of the censoring and the suppressing of the algorithms on YouTube, it's becoming more difficult to find my content and there's a lot of content that I cannot put on YouTube unfortunately.

現在，由於 YouTube 上算法的審查和壓制，要找到我的內容變得越來越難，而且很遺憾，有很多內容我都不能放到 YouTube 上。

So to make sure you have full access of all my information, go to drberg.com and subscribe to my newsletter by clicking the link down below in the description.

為了確保你能充分獲取我的所有資訊，請至 drberg.com，點擊下面說明欄中的連結訂閱我的時事通訊。

I will see you on the other side.

我們在那邊見。