Name: 安德魯-休伯曼（Andrew Huberman）演示最佳減壓呼吸法 | 今晚秀 (Andrew Huberman Demonstrates the Best Breathing Technique for Stress Relief | The Tonight Show)
Uploaded: 2024-11-04T02:34:28.000Z
Duration: 10 min 18 s

For anyone not familiar with your background, can you explain what type of work does a neuroscientist actually typically do?

對於不熟悉您背景的人，您能解釋一下神經科學家通常從事什麼類型的工作嗎？

Sure. So, a neuroscientist is somebody that wants to understand the nervous system, which is the brain and spinal cord.

當然，神經科學家就是想要了解神經系統，也就是大腦和脊髓的人。

And the brain and spinal cord has a bunch of cells, a bunch of little things there, that connect to all the organs of the body.

大腦和脊髓有許多細胞和小東西，它們連接著身體的所有器官。

The heart, the lungs, the liver, the stomach, and all of those organs are communicating with the brain, and the brain is helping to make all those organs work.

心臟、肺、肝臟、胃等所有這些器官都在與大腦交流，大腦在幫助所有這些器官工作。

A neuroscientist wants to understand how all that happens.

一位神經科學家希望瞭解這一切是如何發生的。

And so, for instance, they can take somebody like you, who's creative and funny, put them in a special scanner with a powerful magnet, and look at what parts of the brain are active, how the body changes, things like heart rate, et cetera, while coming up with something in the creative process.

例如，他們可以把像你這樣有創造力又風趣幽默的人放進一個裝有強力磁鐵的特殊掃描儀中，觀察大腦的哪些部分在活躍，身體如何變化，心率等，同時在創造過程中想出一些東西。

Or if, God forbid, somebody is suffering from some sort of neurologic condition, you can try and understand what brain areas are failing and test different remedies for that.

或者，如果某人患有某種神經系統疾病，你可以嘗試瞭解是哪些大腦區域出現了問題，並測試不同的治療方法。

And my particular laboratory at Stanford studies stress and how to ameliorate stress, and we've also worked on regeneration of the nervous system.

我在斯坦福大學的實驗室研究壓力以及如何緩解壓力，我們還研究神經系統的再生。

So this is the kind of thing that neuroscientists do, and it's been my obsession for a very long time.

這就是神經科學家的工作，也是我長久以來的痴迷。

I was, you know, to the extent that it could actually get me into a bit of trouble.

我是，你知道，這實際上會給我帶來一些麻煩。

So, as a kid, I always had this voice, which is kind of unusual.

所以，小時候我的嗓音總是這樣，這有點不尋常。

是啊，你有一個非常好的，深...

Well, they call me Froggy, from the kid on the Little Rascals.

他們叫我青蛙，來自《小淘氣》裡的那個孩子。

是的，所以我的聲音從未改變過。

Right, so I grew up with this voice, and so in class, if I was talking to somebody next to me, everyone could hear, right?

是的，我就是在這種聲音中長大的，所以在課堂上，如果我和旁邊的人說話，每個人都能聽到，對嗎？

It was a low-frequency sound, you know, it stood out in the classroom with other high-frequency voices.

這是一種低頻聲音，你知道，它在教室裡和其他高頻聲音一起顯得格外突出。

You have a crush on me, or whatever, yeah.

你對我有好感，或者別的什麼，是的。

So my weekends were largely spent reading about biology, flora and fauna, tropical fish, tropical birds, anything about science and nature, and then they realized the best way to get me to be quiet in class was I would come in on Monday mornings, and they'd give me 10 to 15 minutes to give a lecture about what I had learned over the weekend.

是以，我的週末主要用來閱讀生物學、動植物、熱帶魚、熱帶鳥類等有關科學和自然的書籍，然後他們意識到，讓我在課堂上保持安靜的最好辦法就是我週一早上來上課，他們會給我 10 到 15 分鐘的時間，讓我講講週末學到的知識。

And then I would do my best to sit quietly.

So I've been giving university-type, or professorial-type lectures since I was very young.

所以，我從很小的時候就開始做大學式的講座，或者說教授式的講座。

How old were you when the teachers let you do this?

老師讓你這麼做的時候，你幾歲？

Look at you now, I mean, you started Huberman Lab, this podcast is in 2021, it's become giant.

看看你現在，我的意思是，你創辦了休伯曼實驗室，這個播客在 2021 年已經成為巨頭。

It's the number one health and fitness podcast in the world.

它是世界上排名第一的健康和健身播客。

I personally have been listening to you every weekday morning for the last seven months, and I love it.

在過去的七個月裡，每個工作日的早晨我都會收聽你們的節目，我非常喜歡。

I love your podcast, it's so fun, it's so smart, it's so approachable.

我喜歡你的播客，它非常有趣，非常聰明，非常平易近人。

The other day I was re-listening to, it was a good one, a good long one, with Rick Rubin.

前幾天，我重聽了瑞克-魯賓（Rick Rubin）的歌曲，那首歌很好聽，很長。

Rick is an unbelievable creative, as you know, and one thing that I learned from Rick, which is, I think, a useful tool that I've certainly applied, is Rick has this practice of taking a few minutes or longer each day and completely stilling his body with his eyes closed, but keeping his mind very active.

我從裡克那裡學到了一件事，我想這是一個有用的工具，我當然也應用了，那就是裡克每天都會花幾分鐘或更長的時間，閉著眼睛讓自己的身體完全靜止下來，但頭腦卻非常活躍。

You're not sleeping, you're wide awake intentionally with the body completely still, eyes closed.

你不是在睡覺，而是有意保持清醒，身體完全靜止，雙眼緊閉。

Now, what's interesting about this practice, it might seem kind of mystical or esoteric, but what's interesting about this practice is that it almost precisely mimics a state that we all go into every night when we go to sleep, which is called rapid eye movement sleep.

現在，這種練習的有趣之處在於，它可能看起來有點神祕或深奧，但這種練習的有趣之處在於，它幾乎精確地模仿了我們每晚入睡時都會進入的一種狀態，即快速眼動睡眠。

In a particular stage of sleep, you have REM sleep, the eyes move back and forth like this.

在特定的睡眠階段，也就是快速眼動睡眠中，眼睛會像這樣來回移動。

If you're awake and you look at somebody, which is creepy, but look at them while they're, you'll see their eyes moving under the eyelids.

如果你醒著，看著某人，那會讓人毛骨悚然，但在他們睡著的時候看著他們，你會看到他們的眼睛在眼皮下移動。

During rapid eye movement sleep, dreams tend to be very emotionally laden and elaborate, and it is during rapid eye movement sleep that we often come up with our most original ideas.

在眼球快速運動的睡眠中，夢境往往充滿情感和精心設計，而正是在眼球快速運動的睡眠中，我們往往會產生最新穎的想法。

I come up with so many weird ideas in the middle of the night.

我半夜會想出很多奇怪的點子。

I feel bad for my wife, because I would just get up in the middle of the night and just like, I grab my phone and I'm just like, everybody's talking about my tight pants.

我為我的妻子感到難過，因為我半夜起來，拿起手機，發現大家都在談論我的緊身褲。

You know, and I'll get to that somehow and I'll figure that out.

對有些人來說，是在走路的時候。

For a lot of people, it's in this kind of liminal stage between asleep and awake, that ideas spring to mind.

對很多人來說，正是在這種介於睡眠和清醒之間的邊緣階段，各種想法才會湧上心頭。

And it must be that, and we know that it's during the nighttime when we sleep, that the brain is reorganizing its connections based on the things we learned or experienced the previous day.

我們知道，正是在夜間睡眠時，大腦才會根據前一天所學或所經歷的事情重新組織連接。

This is one of the things that makes the brain a really special organ.

這也是大腦成為真正特殊器官的原因之一。

It's the only organ, at least to my knowledge, that can deliberately rewire itself.

至少據我所知，它是唯一一個可以有意識地重新連接自己的器官。

A lot of, yeah, you talk about neuroplasticity and I take whatever I can.

很多，是的，你說到神經可塑性，我就盡我所能。

I try some things that you say, recommend some, or sometimes I just take it and listen to you and I go, wow.

我嘗試一些你說的東西，推薦一些，或者有時我只是聽你說，然後我就會驚歎不已。

But I do like the idea of neuroplasticity and just keeping your brain moving and alive.

但我確實喜歡神經可塑性的理念，以及讓大腦保持運動和活力的理念。

And you've changed my idea of what sunlight means.

你改變了我對陽光含義的理解。

Yeah, one of the most fundamental and best things we can all do for our health is to get excellent sleep each night.

是的，我們每個人都能為自己的健康做的最基本、最好的事情之一，就是每晚保持良好的睡眠。

It's the foundation of mental health, physical health, and performance in any creative way.

它是心理健康、身體健康和任何創造性表現的基礎。

It's when rewiring of the brain occurs, when learning occurs.

這是大腦重新佈線的時候，也是學習的時候。

但是，很多人在睡眠方面都有困難。

And the single best thing you can do, not just for sleep, but for all of your mental health and physical health, believe it or not, is as soon as possible after waking, try and get some bright light, ideally from sunlight in your eyes for somewhere between five and 15 minutes.

不管你信不信，你能做的最好的一件事，不僅是為了睡眠，也是為了你所有的心理健康和身體健康，就是在醒來後儘快嘗試讓眼睛接受一些明亮的光線，最好是陽光照射，時間在 5 到 15 分鐘之間。

Doesn't work so well through a window or with sunglasses on, fine to have eyeglasses or contacts on.

隔著窗戶或戴著太陽鏡時效果不佳，戴著眼鏡或隱形眼鏡則很好。

Well, two things happen when you do that.

那麼，當你這樣做時，就會發生兩件事。

Light hitting the eyes early in the day when the sun is low in the sky, even on an overcast day,

在一天的早些時候，即使是陰天，當太陽低垂在天空時，光線也會照射到眼睛、

I would say especially on overcast days, you want to do this, triggers the activation of a special set of neurons.

我想說的是，尤其是在陰雨天，你更要這樣做，這會觸發一組特殊神經元的激活。

The name doesn't matter, but they're called intrinsically photosensitive melanopsin retinal ganglion cells, which is just nerd speak for the nerves in your eye.

名稱並不重要，但它們被稱為固有光敏黑素視網膜神經節細胞，這只是你眼睛裡神經的書呆子說法。

People know if you're playing the drinking game at home, take one shot.

人們知道，如果你在家裡玩喝酒遊戲，就喝一杯。

These cells that everyone has in their eyes send a direct signal to the brain to wake you up essentially and give you better mood, daytime focus, and alertness throughout the day.

每個人的眼睛中都有這些細胞，它們會直接向大腦發出信號，喚醒你，讓你一整天都有更好的情緒、白天的注意力和警覺性。

And that process of looking at the sun in the morning, don't stare at the sun, blink as needed.

還有早晨看太陽的過程，不要盯著太陽看，必要時眨眨眼睛。

But what it does is it sets a timer so that you get sleepy about 16 hours later and you will enjoy much deeper sleep.

但它的作用是設置一個定時器，讓你在大約 16 個小時後進入夢鄉，享受更深層次的睡眠。

And it's what is called our circadian biology.

這就是所謂的晝夜節律生物學。

We have all these different clocks within ourselves.

If you were to walk into a watch or clock store and all the clocks are set to something different and alarming at different times, that's what happens if you don't do this morning sunlight viewing on a regular basis.

如果你走進一家鐘錶店，所有的鐘表都調到了不同的時間，並在不同的時間發出報警，這就是如果你不經常進行晨間陽光觀測的結果。

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安德魯-休伯曼（Andrew Huberman）演示最佳減壓呼吸法 | 今晚秀 (Andrew Huberman Demonstrates the Best Breathing Technique for Stress Relief | The Tonight Show)

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