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Learning how to calm the nervous system is very powerful two inhales followed by an exhale Some people are so agitated the monkey mind you got too many things going on They're trying to sit down and write wait I've also got this person I need to connect with and I'm kind of being drawn off course by not being able to put the blinders on for people that have that issue and the best way that I know how to do that is based on two studies one publish in nature one publish in cell reports recently showing that Physiological sighs are one of the fastest ways to bring our overall levels of autonomic arousal down a physiological Sigh is a two inhales followed by an extended exhale.
學習如何讓神經系統平靜下來是非常有效的 兩吸後呼氣 有些人非常焦慮，猴子的思維讓你有太多的事情要做，他們想坐下來寫作 等等，我也有一個需要聯繫的人，而我卻因為無法戴上眼罩而偏離了方向對於有這種問題的人來說，我所知道的最好的方法是基於兩項研究，一項發表在《自然》雜誌上，一項發表在《細胞》雜誌上，這兩項研究表明，生理嘆息是降低我們整體自律神經喚醒水準的最快方法之一。
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So it's like It's not just a deep breath it's two inhales Followed by an exhale Okay And what that does and this has been shown several times now in humans and other species as well as it dilates the little sacs Of the lungs and that second inhale dilates a little bit more and it pulls a little bit of carbon dioxide out of the bloodstream so that when we exhale we offload the maximum amount of carbon dioxide and it perfectly adjusts the ratio of carbon dioxide and oxygen in The bloodstream and lungs and sometimes it only takes one of these double inhale exhales Sometimes somebody needs to do two or three that's the fastest way to bring the autonomic nervous system down a lot of people need such a tool because I think we talk a Weekend and get a massage.
所以這不只是深呼吸 而是先吸兩口氣 再呼氣 好了 這樣做的結果已經在人類和其他物種身上多次證明 它能擴張肺部小囊這樣當我們呼氣時 就能最大限度地排出二氧化碳 它完美地調節了血液和肺中二氧化碳和氧氣的比例 有時只需要一次雙吸雙呼 有時有人需要做兩三次
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I'm gonna feel very good.
我會感覺很好
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But then when I'm thrown back in real life I need something that's gonna work in real time the diaphragm.
但當我回到現實生活中時，我需要一個能實時工作的隔膜。
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It's a skeletal muscle organ.
這是一個骨骼肌器官。
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Unlike the spleen the liver the heart, etc It was designed to be moved voluntarily and these physiological sighs are actually occurring fairly regularly during sleep To adjust our levels of carbon dioxide and there's a recent study showing that in claustrophobia This is the breathing pattern that people default to to try and offload that carbon dioxide The diaphragm is real-time control over your brain state The brain knows what the body is doing by how fast the diaphragm is moving.
與脾臟、肝臟、心臟等不同的是，橫膈膜被設計成可以主動運動，而這些生理嘆息實際上在睡眠過程中相當有規律地發生，以調整我們的二氧化碳水準，最近的一項研究表明，在幽閉恐懼症患者中，這是人們默認的呼吸模式，以嘗試排出二氧化碳。
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It knows its overall activation state So when you breathe quickly those 25 or 30 breaths the brain says, oh I must be alert I'm gonna start secreting some noradrenaline and when you breathe slowly that level of noradrenaline drops down It sounds so simple but I think it's only in the last two or three years that my lab and Mark Krasno's lab at Stanford and other labs elsewhere in the world have started to identify the neurons in the brain that are linked To breathing and how those two things relate to one another and I think everybody should have a kit of tools Yeah that they can use to bring themselves down and ramp themselves up
它知道自己的整體激活狀態 所以當你快速呼吸 25 或 30 次時 大腦會說：哦，我必須保持警惕，我要開始分泌一些去甲腎上腺素，而當你慢慢呼吸時，去甲腎上腺素的水準就會下降。 聽起來很簡單，但我認為只是在過去兩三年裡，我的實驗室和斯坦福大學馬克-克拉斯諾的實驗室以及世界上其他地方的實驗室才開始確定大腦中與呼吸相關的神經元，以及這兩件事之間的關係。
