Name: 呼吸的神經科學：如何利用呼吸控制情緒 (The Neuroscience of Breath: How to Use Breathing to Control Emotions)
Uploaded: 2025-03-24T04:49:03.000Z
Duration: 9 min 4 s

Have you ever noticed how your breathing changes when you're stressed?

你有沒有注意過，當你感到壓力時，你的呼吸會發生怎樣的變化？

程度副詞

Maybe it becomes shallow and quick or perhaps you even hold your breath without realizing it.

也許你的呼吸變得淺而急促，也許你甚至在不知不覺中屏住了呼吸。

第二類條件句型

What if I told you that understanding and controlling your breath could be one of the most powerful tools for managing your emotions?

如果我告訴你，瞭解和控制呼吸可以成為管理情緒的最有力工具之一，你會怎麼想？

Today we're going to look at the science behind how breathing influences your brain and your emotional state.

今天，我們來看看呼吸如何影響大腦和情緒狀態背後的科學原理。

I'm Dr. Tracey Marks a psychiatrist and I make mental health education videos to help you strengthen your mind, fortify your brain and build resilience.

我是精神科醫生特蕾西-馬克斯（Tracey Marks）博士，我製作的心理健康教育視頻可以幫助你增強心智、強化大腦和培養韌性。

In our last video we talked about moving from reactivity to resilience.

在上一段視頻中，我們談到了從被動反應到恢復能力的轉變。

Today we're diving deep into an effective tool for emotional regulation your breath.

今天，我們將深入探討調節情緒的有效工具--呼吸。

Let's start by understanding what's happening in your body when you breathe.

讓我們先來了解一下呼吸時身體裡發生了什麼。

Your autonomic nervous system has two main branches.

自律神經系統有兩個主要分支。

The sympathetic system which handles your fight-or-flight response and the parasympathetic system often called the rest and digest system.

交感神經系統和副交感神經系統分別負責 "戰鬥或逃跑 "反應和 "休息和消化 "反應。

Think of these as your body's gas pedal and brake and at the center of this system is the vagus nerve which acts like an information superhighway between your brain and your body.

迷走神經就像是大腦和身體之間的資訊高速公路。

When you take slow controlled breaths you're essentially sending calming signals up this nerve to your brain.

當您緩慢地進行有控制的呼吸時，基本上就是在通過這條神經向大腦發送鎮靜信號。

On a neurochemical level this helps regulate stress hormones like cortisol and also increases GABA which is a neurotransmitter that promotes calmness.

在神經化學層面上，這有助於調節皮質醇等壓力荷爾蒙，還能增加 GABA 這種能促進平靜的神經遞質。

This is why deep breathing can almost instantly make you feel more relaxed.

這就是為什麼深呼吸幾乎能立刻讓你感覺更放鬆。

Let's look at four key ways that controlled breathing affects your brain and body.

讓我們來看看控制呼吸影響大腦和身體的四種主要方式。

When you breathe slowly and deeply you're actually changing the carbon dioxide levels in your blood.

當你緩慢地深呼吸時，實際上是在改變血液中的二氧化碳含量。

Carbon dioxide plays a vital role in brain function acting more than just a waste product that we exhale.

二氧化碳對大腦功能起著至關重要的作用，它不僅僅是我們呼出的廢物。

It influences how excitable neurons are especially in the amygdala your brain's emotional alarm system.

它會影響神經元的興奮程度，尤其是杏仁核中的神經元，因為杏仁核是大腦的情緒警報系統。

When carbon dioxide levels drop too low due to rapid shallow breathing the neurons in your amygdala become more excitable making you more prone to anxiety and overreaction.

當二氧化碳濃度因呼吸過快過淺而過低時，杏仁核中的神經元會變得更加興奮，從而使您更容易焦慮和做出過激反應。

But when you slow your breathing and allow carbon dioxide levels to stabilize you create a calming effect reducing the amygdala's reactivity.

但當你放慢呼吸，讓二氧化碳含量穩定下來時，就會產生一種鎮靜效果，降低杏仁核的反應性。

It's like turning down the volume on your brain's stress response.

這就像降低大腦壓力反應的音量。

This effect of low carbon dioxide is one reason why hyperventilation can trigger or worsen panic attacks and why you sometimes see people breathing into a bag to slow their breathing.

低二氧化碳的這種效應是過度換氣會引發或加重驚恐發作的原因之一，也是為什麼有時你會看到人們對著一個袋子呼吸以減緩呼吸的原因。

You're breathing back in the carbon dioxide and stabilizing your levels.

你正在吸回二氧化碳，穩定體內的二氧化碳濃度。

You can get the same effect without the bag but if your anxiety is already at DEFCON level 10 you're not going to have the control that you need to shift to slowed breathing.

不使用呼吸袋也能達到同樣的效果，但如果你的焦慮已經達到 10 級防禦狀態，你就無法控制自己的呼吸，轉而使用慢速呼吸。

So the bag helps increase your carbon dioxide levels faster.

是以，這個袋子有助於更快地增加二氧化碳含量。

Second thing controlled breathing affects is cognitive function.

控制呼吸影響的第二件事是認知功能。

Controlled breathing increases oxygen delivery to your prefrontal cortex.

有節制的呼吸可增加前額葉皮層的氧氣輸送。

That's the part of the brain responsible for decision making and focus.

這是大腦中負責決策和集中注意力的部分。

So when you're breathing properly you're feeding your brain what it needs to think more clearly.

是以，當你正確呼吸時，你的大腦就會得到所需的養分，從而更清晰地思考問題。

Focused breathing enhances what we call interoception.

集中呼吸能增強我們所說的 "互感"。

Your ability to sense what's going on inside your body.

This increased body awareness can help reduce feelings of anxiety and dissociation grounding you in the present moment.

身體意識的增強有助於減少焦慮感和分離感，讓你立足於當下。

And the fourth way controlled breathing affects your body is a stress reset.

控制呼吸影響身體的第四種方式是壓力重置。

Deep diaphragmatic breathing has been shown to increase the rate at which your body clears cortisol, the primary stress hormone.

事實證明，深隔膜呼吸能提高人體清除皮質醇（主要的壓力荷爾蒙）的速度。

So you're not just feeling calmer, you're actually resetting your body's stress response.

是以，你不僅會感覺更平靜，實際上還能重置身體的應激反應。

One measure of how well your nervous system is functioning is something called heart rate variability.

衡量神經系統運行狀況的一個標準是心率變異性。

Despite how it might sound, having a high variation in your heartbeat is actually good.

儘管聽起來有些誇張，但心跳變化大其實是件好事。

It shows that your system is flexible and responsive.

這表明您的系統具有靈活性和響應性。

Slow controlled breathing has been shown to improve heart rate variability which means better emotional regulation and stress resilience.

事實證明，慢速控制呼吸能改善心率變異性，這意味著更好的情緒調節和抗壓能力。

Now let's talk about specific breathing techniques that can help you take control of your emotions.

現在，讓我們來談談可以幫助你控制情緒的特定呼吸技巧。

I'm going to share three evidence-based methods, each with its own benefits.

我將與大家分享三種循證方法，每種方法都有自己的益處。

First is box breathing, also known as square breathing.

首先是箱式呼吸，也稱為方形呼吸。

Imagine tracing a square with your breath.

You inhale for four counts, hold for four, exhale for four, and hold for four.

吸氣四次，保持四次，呼氣四次，保持四次。

A benefit of this technique is it gives you a simple pattern to focus on while activating your parasympathetic nervous system.

這種技巧的好處在於，它能讓你在激活副交感神經系統的同時，專注於一個簡單的模式。

Navy SEALs use this technique to stay calm under pressure and research shows it can reduce stress and improve focus within minutes.

海豹突擊隊使用這種技巧在壓力下保持冷靜，研究表明它能在幾分鐘內減輕壓力，提高注意力。

You inhale for four counts, hold for seven, and exhale for eight.

吸氣 4 次，保持 7 次，呼氣 8 次。

This pattern is particularly good for anxiety because the long exhale triggers your relaxation response more strongly than the box breathing pattern.

這種模式特別適合焦慮症患者，因為長呼氣比盒式呼吸模式更能激發你的放鬆反應。

It's this longer exhale compared to the inhale that has been shown in research to increase parasympathetic activation more effectively than breaths of equal length.

研究表明，與吸氣相比，呼氣時間更長能更有效地增加副交感神經的激活。

The third technique is resonance breathing, also called coherent breathing.

第三種技術是共振呼吸，也叫連貫呼吸。

This involves breathing at about six breaths per minute.

這包括以每分鐘約六次的速度呼吸。

That's five seconds on the inhale and five seconds on the exhale.

So it's similar to box breathing in that you have even inhale and exhale but you don't have pauses with this.

是以，它與盒式呼吸類似，都是均勻地吸氣和呼氣，但不會有停頓。

This pattern optimizes your heart rate variability that I mentioned earlier and helps synchronize your breathing with your heart rhythm.

這種模式可以優化我前面提到的心率變異性，並有助於使呼吸與心律同步。

This improves emotional stability over time.

隨著時間的推移，這將提高情緒的穩定性。

It's like finding your body's natural relaxation sweet spot.

這就像找到身體自然放鬆的甜蜜點。

These breathing patterns don't just affect your emotions, they also impact your cognitive function.

這些呼吸模式不僅會影響你的情緒，還會影響你的認知功能。

When you're stressed, shallow breathing reduces oxygen flow to your brain which can impair your focus, memory, and decision making.

當您感到壓力時，淺呼吸會減少流向大腦的氧氣，從而影響您的注意力、記憶力和決策能力。

But controlled breathing, especially techniques that emphasize slow exhalation, enhance prefrontal cortex activity.

但控制呼吸，尤其是強調緩慢呼氣的技巧，能增強前額葉皮質的活動。

So when you take a deep breath before responding to a stressful situation, you're giving your brain the oxygen it needs to make a better decision.

是以，當你在應對壓力環境前深呼吸時，你的大腦就會獲得所需的氧氣，從而做出更好的決定。

So when should you use these different techniques?

那麼，什麼時候應該使用這些不同的技術呢？

Use box breathing when you need to focus or stay calm under pressure, like before a presentation or during a stressful meeting.

當你需要集中注意力或在壓力下保持冷靜時，比如在演講前或緊張的會議期間，使用盒式呼吸法。

The equal ratios make it easier to remember the practice anywhere.

相等的比例使得在任何地方練習都更容易記住。

Try the 4-7-8 breathing technique when you're feeling anxious or need to calm down quickly.

當你感到焦慮或需要快速平靜下來時，試試 4-7-8 呼吸法。

The extended exhale makes this really effective for reducing anxiety.

延長呼氣時間可有效緩解焦慮。

But if you're new to breath work, start with the box breathing first as holding your breath for seven counts may feel too uncomfortable and this isn't something that should feel like a struggle.

但如果你是呼吸練習的新手，請先從盒式呼吸開始，因為屏住呼吸七次可能會感覺太難受，而這不應該是一件很費力的事情。

Practice resonance breathing when you have a few minutes to reset your system, maybe during your morning routine or when transitioning between work and home life.

當你有幾分鐘的時間來重置你的系統時，也許是在晨練時，也許是在工作和家庭生活之間轉換時，練習共振呼吸。

This technique is great for building long-term stress resilience.

這種方法非常適合培養長期的抗壓能力。

So here are some common mistakes to avoid when practicing these techniques.

是以，以下是在練習這些技巧時需要避免的一些常見錯誤。

目標是溫和地控制，而不是緊張。

If you're feeling light-headed or uncomfortable, just return to normal breathing.

如果感覺頭暈或不舒服，只需恢復正常呼吸。

其次，不要期望一蹴而就的完美。

Like any skill, breath work takes practice.

像任何技能一樣，呼吸工作也需要練習。

Third, don't wait until you're extremely stressed to try these techniques.

第三，不要等到壓力極大時才嘗試這些技巧。

The best time to practice is when you're relatively calm so that you can build the skill for when you really need it.

練習的最佳時機是在你相對平靜的時候，這樣你就能在真正需要的時候掌握技能。

The best part about breath work is that it's always available to you.

呼吸工作最棒的地方在於，你可以隨時隨地進行呼吸。

You don't need any special equipment, you don't have to set aside a lot of time, and you can do it anywhere.

你不需要任何特殊的設備，不需要預留大量的時間，在任何地方都可以進行。

A few deep intentional breaths can shift your entire psychological state in a matter of just seconds.

幾次有意的深呼吸可以在幾秒鐘內改變你的整個心理狀態。

In the next video, we'll look at mindfulness and cognitive techniques to further enhance your emotional resilience.

在下一個視頻中，我們將介紹正念和認知技巧，以進一步增強你的情緒復原力。

But for now, I encourage you to experiment with breath work and see how it impacts your ability to manage stress in the moment.

但現在，我鼓勵你嘗試呼吸練習，看看它對你管理當下壓力的能力有何影響。

And of course, if you have a medical condition that impairs your breathing, you should check with your doctor to see what kinds of breath work would be appropriate for you.

當然，如果您患有影響呼吸的疾病，您應該向醫生諮詢，看看哪種呼吸訓練適合您。

If you found this helpful, make sure to subscribe and hit the notification bell so that you don't miss our upcoming videos on mental resilience.

如果您覺得這對您有幫助，請務必訂閱並點擊通知鈴，這樣您就不會錯過我們即將推出的有關心理復原力的視頻。