You just touch it lightly and keep it there.

你只需輕輕一碰，並保持在那裡。

You can do this exercise in any position, standing, lying, sitting, but if you're seated, it's good to keep your back straight and your feet on the floor.

你可以以任何姿勢做這個練習，站著、躺著、坐著都可以，但如果你坐著，最好保持背部挺直，雙腳著地。

Okay, so in this exercise, you're going to breathe in through your nose quietly, and you're going to blow air out forcefully through your mouth, like making a whoosh sound and pushing your lips out.

好了，在這個練習中，你要用鼻子安靜地吸氣，然後用嘴用力地吹氣，就像發出 "嗖嗖 "的聲音，並把嘴脣向外推。

I'm going to describe this to you, and then I'm going to demonstrate it for you, and then we'll do it together.

我先描述給你聽，然後給你示範，最後我們一起做。

So the exercise begins by letting all the air out through your mouth.

是以，練習時首先要從嘴裡吐出所有空氣。

You close your mouth, breathe in through your nose quietly to a count of four, hold your breath for a count of seven, and then blow air out through your mouth to a count of eight.

閉上嘴，用鼻子安靜地吸氣，數到四，屏住呼吸數到七，然後用嘴吹氣數到八。

And then you'll do that for a total of four breath cycles, and that's it.

然後一共做四個呼吸週期，就這樣。

It takes all of about 30 seconds, so there's no excuse for not doing it.

只需 30 秒鐘，所以沒有理由不這樣做。

And this is a practice, it's not a one-time thing.

這是一種實踐，不是一次性的。

This is something, I'm going to tell you how to do it, but it's something you're going to want to practice.

我會告訴你怎麼做，但你要多加練習。

Okay, so watch me, I'm just going to, I'll demonstrate it for you, and then afterwards we'll do it together.

好吧，看我的，我先示範給你看，然後我們一起做。

So it looks like this.

看起來是這樣的

That's all.

僅此而已。

It's a little hard for me to come back and talk to you after I do that because this produces a very pleasant altered state of consciousness that I would rather stay in.

對我來說，做完這一切後再回來和你說話有點困難，因為這會產生一種非常愉快的意識改變狀態，我寧願呆在這種狀態中。

You may not get that the first time you do it, but it's one of the rewards of practicing this.

也許你第一次做的時候不會有這樣的效果，但這是練習的收穫之一。

Okay, so let's try this all together.

好了，讓我們一起來試試吧。

I'm going to count.

我要數數。

What limits you is how long you can hold your breath.

限制你的是你能屏住呼吸多長時間。

So you have to get enough air in on the four to last you for the seven.

是以，你必須在 4 號跑道上吸入足夠的空氣，以支撐 7 號跑道。

I'm going to count for you at a moderate rate that you should find comfortable.

我將以適中的速度為你計數，你應該會覺得舒服。

Okay, so let all the air out through your mouth.

好了，把所有的空氣都從嘴裡吐出來。

Close your mouth in through your nose, 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, out, 2, 3, 4, 5, 6, 7, 8, close in, 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, out, 2, 3, 4, 5, 6, 7, 8, close in, 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, out, 2, 3, 4, 5, 6, 7, 8, one more in, 2, 3, 4, hold, 2, 3, 4, 5, 6, 7, out, 2, 3, 4, 5, 6, 7, 8.

用鼻子把嘴閉上，2、3、4，保持，2、3、4、5、6、7，呼氣，2、3、4、5、6、7、8，閉氣，2、3、4，保持，2、3、4、5、6、7，呼氣，2、3、4、5、6、7、8，靠近，2、3、4，保持，2、3、4，5、6、7，出局，2、3、4，5、6、7、8，再來一次，2、3、4，保持，2、3、4，5、6、7，出局，2、3、4，5、6、7、8。

Good.

很好。

Now just breathe normally and notice how you feel.

現在只需正常呼吸，並注意自己的感覺。

Some of you may feel a little lightheaded after doing that.

做完這些後，有些人可能會感到頭暈目眩。

In fact, that's not the goal and that will disappear with practice.

事實上，這並不是目標，而且會隨著實踐而消失。

Some of you may have some sense of internal relaxation.

你們中的一些人可能會有一些內心放鬆的感覺。

That will become very profound as you practice this.

隨著你的練習，這一點會變得非常深刻。

You have to do this at least twice a day religiously.

你必須每天至少虔誠地做兩次。

I do it in the morning when I get up before I do some sitting meditation.

我每天早上起床後都會這樣做，然後再進行靜坐冥想。

I do it at night when I get into bed to fall asleep.

我晚上上床入睡時會這樣做。

It will become a wonderful way to help you fall asleep if you get up in the middle of the night for any reason.

如果你半夜因故起夜，它將成為幫助你入睡的絕佳方法。

Get back in bed, do this, it will help you go right to sleep.

回到床上，這樣做可以幫助你立即入睡。

You can do it more often throughout the day, but never more than 4 breaths at one time.

您可以在一天中多做幾次，但一次呼吸絕不能超過 4 次。

But you've got to do it a minimum of twice a day.

但每天至少要做兩次。

After a month, if you're comfortable with it, increase to 8 breath cycles.

一個月後，如果您覺得可以，就增加到 8 個呼吸週期。

And that's the absolute maximum.

這已經是最大限度了。

So then the practice would be 8 breath cycles twice a day.

是以，每天練習兩次，每次 8 個呼吸週期。

Again, you can do it more often.

同樣，你也可以經常這樣做。

So, after 4 to 6 weeks, as you become familiar with this, start using it for things.

是以，4 到 6 周後，當你熟悉了這一點，就可以開始用它來做事了。

If somebody cuts you off in traffic, somebody says something to you that pushes your button, before you react, do this.

如果有人在車流中攔截你，有人對你說了什麼觸動了你的按鈕，在你做出反應之前，先這樣做。

It's a wonderful way to help deal with cravings for whatever, cigarette, piece of candy, before you act on the craving, do the breathing exercise, by the time you get back, it will be gone.

這是個很好的方法，可以幫助你解決對任何東西的渴望，香菸、糖果，在你有渴望之前，做做呼吸練習，等你回來的時候，它就會消失了。

But the really interesting changes happen after about 4 to 6 weeks of doing this regularly.

但真正有趣的變化發生在定期這樣做 4 到 6 周之後。

You will see wonderful changes in your body.

你會發現自己的身體發生了奇妙的變化。

This slows heart rate, it lowers blood pressure, it improves digestion.

這可以減緩心率、降低血壓、促進消化。

I've seen people who've had cold hands all their life who now have warm hands just as a result of doing this.

我見過有的人一輩子手都是冰涼的，但做了這個之後，他們的手就變得溫暖了。

That's a sign of reducing the fight or flight response in the body.

這是減少體內戰鬥或逃跑反應的跡象。

I've seen people that have had chronic digestive problems that have disappeared just as a result of doing this.

我見過一些人，他們的慢性消化問題就是因為這樣做而消失的。

I've seen people who've stopped atrial fibrillation from doing this breathing exercise.

我見過有人通過做這種呼吸練習來停止心房顫動。

It is a fantastic thing.

這是一件了不起的事情。