Name: 減輕壓力的最快方法（幾秒鐘內） (The fastest way to reduce stress (in seconds))
Uploaded: 2025-07-17T08:51:37.000Z
Duration: 9 min 33 s

情態副詞

Something that seems so natural and simple, and yet, apparently we're all doing it completely wrong.

有些事情看似自然而簡單，但顯然我們都做錯了。

You're probably breathing wrong. 95% of us are breathing wrong.

你可能呼吸錯了。我們 95% 的人都呼吸錯了。

You've been breathing wrong your entire life.

OK, so people say a lot of things on the Internet, but today we're going to talk about breathing and breathwork and what the science actually says.

好吧，人們在網上說了很多，但今天我們要討論的是呼吸和呼吸法，以及科學上的實際說法。

First, is there a proper way to breathe in everyday life that can optimize your body and brain or hurt you if you're not doing it right?

首先，日常生活中是否有正確的呼吸方法，如果呼吸方法不正確，會優化身體和大腦，還是會傷害身體？

Second, can practicing breathwork make you a healthier, less anxious and happier person?

第二，練習呼吸法能讓你變得更健康、更不焦慮、更快樂嗎？

And finally, we're going to finish off this video with a really simple breathing trick that has been shown experimentally to calm down the nervous system and minimize stress within seconds to minutes.

最後，我們將用一個非常簡單的呼吸技巧來結束這段視頻，實驗證明，這個呼吸技巧可以在幾秒到幾分鐘內讓神經系統平靜下來，並將壓力降到最低。

First, let's quickly understand what's happening to your body when you breathe.

首先，讓我們快速瞭解一下呼吸時身體發生了什麼。

Apart from the oxygen entering into your bloodstream and being taken around your body to your cells and CO2 and other waste gas leaving your body when you breathe out, every time you breathe, you activate a lot of nerves in your body.

除了氧氣進入血液並被帶到身體各處的細胞中，二氧化碳和其他廢氣在呼氣時排出體外，每次呼吸都會激活身體中的大量神經。

Breathe in and the sympathetic nervous system is activated.

Your heart rate increases and noradrenaline is released, which can perk you up.

你的心率會加快，去甲腎上腺素也會釋放出來，這會讓你興奮起來。

Breathe out and the parasympathetic system gets triggered, which relaxes the body.

呼氣會觸發副交感神經系統，使身體放鬆。

In fact, every time you breathe in, your diaphragm moves down and stretches the heart a little, making it bigger.

事實上，每次吸氣時，您的橫膈膜都會向下移動，並將心臟稍微拉伸，使其變大。

This means the blood travels a little more slowly and your brain sends a signal to speed up your heart rate.

這意味著血液流動速度稍慢，大腦就會發出加快心率的信號。

And whenever you breathe out, the heart gets a little smaller, pushing the blood through faster and the brain tells the heart to slow down a little.

每當你呼氣時，心臟就會變小一點，推動血液更快地通過，大腦就會告訴心臟放慢一點速度。

Because of this mechanism, focusing on your out-breath can actually bring down your heart rate and bump your parasympathetic activity, ultimately calming you down.

由於這種機制，專注於呼氣實際上可以降低心率，增強副交感神經的活動，最終讓你平靜下來。

And when you focus on slowly breathing, there's evidence it can even increase the activity of the neurotransmitter GABA in your brain, which further calms down nerves.

當你專注於緩慢呼吸時，有證據表明它甚至可以增加大腦中神經遞質 GABA 的活性，從而進一步鎮靜神經。

Now, researchers found when it comes to emotional regulation, breathwork may actually be more effective than something like mindful meditation.

現在，研究人員發現，在情緒調節方面，呼吸法可能比正念冥想更有效。

One study had four different breathwork groups studied.

有一項研究對四個不同的呼吸小組進行了研究。

One that breathed in and out equally using something called box breathing.

一個人使用一種叫做 "箱式呼吸法 "的東西平等地吸氣和呼氣。

其中一個重點是延長吸氣時間。

其中一個重點是延長呼氣時間。

And finally, the mindful meditation group as a control, which didn't focus on their breathing.

最後，正念冥想組作為對照組，他們不關注呼吸。

They would spend five minutes a day doing this for a month.

他們每天會花五分鐘做這件事，持續一個月。

And the study found that while all groups saw improvement, the breathwork groups felt more positive, less stressed and less anxious than the control.

研究發現，雖然所有小組的情況都有所改善，但與對照組相比，呼吸法小組感覺更積極，壓力更小，焦慮更少。

But the group that performed best was the long exhale group.

This type of breathing is called cyclic sighing, which we'll go over later.

這種呼吸方式被稱為循環嘆息，我們稍後會詳細介紹。

And in the study, this group's breathing actually ended up slowing down the most, suggesting they were the most physically relaxed.

在研究中，這組人的呼吸實際上最慢，說明他們的身體最放鬆。

Not just while they were doing the breathing, their average respiratory rate over the month went down.

不只是在他們進行呼吸時，他們一個月的平均呼吸頻率也下降了。

And many studies have found similar results when it comes to overall stress, mood and anxiety levels.

許多研究也發現，在整體壓力、情緒和焦慮水準方面也有類似的結果。

But it's important to take a step back and emphasize that the effect size of this wasn't like monumental.

但重要的是，我們要退一步強調，這種影響的大小並不像紀念碑那樣巨大。

It's not like the subjects suddenly became Buddhas or the happiest people you know, just that there is a measurable improvement that makes you feel better, which makes the next claim a little more surprising.

這並不是說受試者突然成佛了，也不是說他們成了你所認識的最快樂的人，只是說有一種可測量的改善讓你感覺更好了，這讓接下來的說法更令人吃驚。

Breathing exercises have actually been found to help with things like depression and PTSD.

實際上，呼吸練習對抑鬱症和創傷後應激障礙等疾病也有幫助。

In these cases, the subjects worked with therapists or very focused breathing workshops that they would take for a week and then continued on their own for 20 minutes a day over six weeks.

在這些案例中，受試者與治療師合作，或參加為期一週的非常集中的呼吸講習班，然後在六週內每天堅持 20 分鐘。

In these instances, depression scores dropped significantly.

在這些情況下，抑鬱評分明顯下降。

A study on US veterans found breathwork techniques to be as effective as traditional therapy in reducing PTSD.

一項針對美國退伍軍人的研究發現，在減輕創傷後應激障礙方面，呼吸法與傳統療法一樣有效。

Though it is important to note that some of these studies included faster breathing techniques that weren't just focused on slow exhales.

不過需要注意的是，其中一些研究包括了更快的呼吸技巧，而不僅僅是緩慢呼氣。

Now, are you breathing through your mouth or through your nose?

現在，你是用嘴呼吸還是用鼻子呼吸？

In general, it's suggested that nose breathing is better.

一般來說，建議用鼻子呼吸比較好。

Some studies show it provides more oxygen because the higher resistance in the nose allows you to actually inflate the lungs more.

一些研究表明，它能提供更多的氧氣，因為鼻腔內的阻力較大，實際上能讓肺部得到更多的充氣。

But your nose also has a better capacity to protect against infection.

不過，您的鼻子也有更強的抗感染能力。

After all, you've got nose hairs and membranes to help moisturize and warm up the air before it goes to your lungs.

畢竟，在空氣進入肺部之前，你的鼻毛和鼻膜會幫助滋潤和溫暖空氣。

Mouth breathing at night can also cause issues.

You're more likely to snore, trigger sleep apnea where you stop breathing at night and get an extremely dry mouth.

你更容易打鼾，引發睡眠呼吸暫停，在夜間停止呼吸，口乾舌燥。

Less saliva can impact your teeth health as well.

Some research even suggests that mouth breathing over long periods, especially for kids, can change your face shape.

一些研究甚至表明，長期用嘴呼吸，尤其是對孩子來說，會改變你的臉型。

So in general, physicians do recommend you focus on nose breathing if you can.

是以，一般情況下，醫生會建議您儘可能集中使用鼻子呼吸。

But of course, most people are switching back and forth between them, especially depending on your activity level at the moment.

當然，大多數人都會在它們之間來回切換，這尤其取決於你目前的活動水準。

If you're an average person without any specific breathing issues, you're probably already balancing the two pretty well, so don't hyperfixate on this and just know that nose breathing is generally considered better.

如果你是一個普通人，沒有任何特殊的呼吸問題，你可能已經很好地平衡了這兩種呼吸方式，所以不要過分關注這一點，只要知道鼻子呼吸一般被認為是更好的呼吸方式就可以了。

Breathing exercises can also improve your sleep.

This has even been found in studies on at-risk kids who were given mindfulness training and breathwork techniques.

甚至在對接受正念訓練和呼吸技巧的問題兒童的研究中也發現了這一點。

In fact, this study was not even about sleeping or telling the kids how to improve their sleep, but the result from the practices had them sleeping an hour more on average, and when measuring their brain waves, saw a marked improvement in REM sleep, which is critical for brain development.

事實上，這項研究根本與睡眠無關，也沒有告訴孩子們如何改善睡眠，但實踐的結果卻讓他們平均多睡了一個小時，而且在測量他們的腦電波時，發現快速眼動睡眠有了明顯改善，而快速眼動睡眠對大腦發育至關重要。

我們甚至看到了記憶力的提高。

This claim gets made a lot, and I personally find the evidence a little less compelling, but it's still worth mentioning.

這種說法有很多，我個人認為證據不那麼有說服力，但還是值得一提。

Research has shown examples of people retaining more information when nose breathing than mouth breathing.

研究表明，人們用鼻子呼吸比用嘴呼吸能保留更多資訊。

And when doing breathwork that focuses on more rigorous inhalation, some studies have found that memory and reaction times improve.

一些研究發現，在進行注重更嚴格吸氣的呼吸練習時，記憶力和反應速度都會得到改善。

So if you're studying or trying to learn, maybe make a breathwork focus on inhalation and the sympathetic nervous system as opposed to trying to calm down the system.

是以，如果你正在學習或努力學習，也許可以把呼吸工作的重點放在吸氣和交感神經系統上，而不是試圖讓系統平靜下來。

And while obviously false claims about curing cancer or other diseases get thrown around from time to time, there is evidence that breathwork can help with pain management.

雖然關於治療癌症或其他疾病的虛假說法不時出現，但有證據表明呼吸法有助於緩解疼痛。

Whether it's patients undergoing chemotherapy or those recovering from physical injuries, pain scores regularly decrease with breathwork training.

無論是接受化療的病人，還是從身體傷害中恢復的病人，通過呼吸訓練，疼痛評分都會定期下降。

Some studies have even shown that in the moment of taking on pain, whether it's extreme cold or heat, breathing techniques can lower pain sensations.

一些研究甚至表明，在承受疼痛的瞬間，無論是極冷還是極熱，呼吸技巧都能降低疼痛感。

Though it's still unclear why, some hypothesize that the cardiovascular changes in the body are somehow minimizing the pain, while others believe it's because of attentional reallocation, expectations, stress reduction, and or emotional modulation.

雖然目前還不清楚原因，但有人假設是體內心血管的變化在某種程度上減輕了疼痛，也有人認為是因為注意力重新分配、期望、壓力減輕或情緒調節。

But perhaps the most amazing thing that I've come across when it comes to breathwork is that as little as five minutes a day can change physical health markers, particularly blood pressure, more than some exercise and even prescription drugs.

不過，說到呼吸法，我遇到的最神奇的事情也許是，每天只要五分鐘，就能改變身體健康指標，尤其是血壓，這比一些運動甚至處方藥的效果都要好。

There's a specific maneuver called High Resistance Inspiratory Muscle Strength Training, or IMST, and it was developed as a way to help critically ill respiratory disease patients strengthen their diaphragm and other breathing muscles.

有一種特殊的訓練方法叫做高阻力吸氣肌肉力量訓練（或稱 IMST），它是作為一種幫助呼吸系統疾病重症患者增強橫膈膜和其他呼吸肌的方法而開發的。

The difference here is that they're inhaling through a handheld device that provides resistance or suction in the other direction.

這裡的區別在於，他們是通過一個手持設備吸氣，而這個設備會在另一個方向提供阻力或吸力。

It's almost like sucking a milkshake through a straw.

After using the device for five minutes a day over six weeks, systolic blood pressure dropped nine points on average, which is more than you would typically see from adding a 30-minute walk five times per week or the effect seen from some prescribed drugs.

在連續六週每天使用該設備五分鐘後，收縮壓平均下降了九點，這比每週增加五次 30 分鐘的散步或服用某些處方藥的效果還要好。

And this is a huge deal, given that 65% of adults over 50 have high blood pressure, and the majority do not meet the recommended exercise guidelines.

考慮到 50 歲以上的成年人中有 65% 患有高血壓，而大多數人又達不到建議的運動量標準，這就非常重要了。

This could play a role in minimizing one of the leading killers, cardiovascular disease.

這將有助於最大限度地減少心血管疾病這一主要殺手。

Not only is it efficient, it's effective.

But even without the use of a contraption, we can all get the benefit of breath work in minutes, and we're gonna go over the most effective technique right now.

不過，即使不使用裝置，我們也能在幾分鐘內獲得呼吸練習的好處，我們現在就來介紹最有效的技巧。

It's called cyclic sighing, which I mentioned earlier.

這就是我之前提到的循環嘆息。

Doing even one of these breaths is the fastest physiologically verified way to reduce your levels of stress and reintroduce calm in seconds, according to some scientists.

根據一些科學家的研究，哪怕是做一次這樣的呼吸，也是經生理驗證的最快的方法，可以在幾秒鐘內降低你的壓力水準，讓你重新恢復平靜。

And if repeated for five minutes once a day, can greatly reduce stress in your life.

如果每天重複一次，每次五分鐘，就能大大減輕生活壓力。

Just make sure that you're doing this somewhere safe and relaxing, because it could cause you to become a little lightheaded or dizzy temporarily.

但要確保在安全和放鬆的地方做這個動作，因為這可能會讓你暫時有點頭暈或目眩。

So the idea here is that you're gonna do a quick and intense breath through your nose, hold it for a split second, and then breathe in again that little bit extra that you can.

所以，這裡的意思是，你要用鼻子做一次快速而強烈的呼吸，保持一瞬間，然後再吸氣，吸得越多越好。

Then you're gonna release that breath more slowly through your mouth.

然後，你要慢慢地從嘴裡吐氣。

You can find some guided versions of this with Andrew Huberman online if you want to do the practice that goes for minutes at a time.

如果你想進行每次幾分鐘的練習，可以在網上找到一些安德魯-休伯曼的指導版本。

The idea here is that extra little breath not only forces your alveoli to open up more and allows you to take in more oxygen, but it also allows you to offload more carbon dioxide when you breathe out.

這裡的意思是，多吸一點氣不僅能迫使肺泡打開更多，讓你吸入更多氧氣，還能讓你在呼氣時排出更多二氧化碳。

And doing it just a few times is enough to trigger your parasympathetic nervous system and calm down your nerves, especially in a moment of high stress.

只要做幾次，就足以觸發副交感神經系統，讓你的神經平靜下來，尤其是在高度緊張的時刻。

Whereas doing it for five minutes a day can boost your overall mood and bring down your stress levels in a more sustained way that's supported by research.

而每天堅持五分鐘，則能更持久地提升你的整體情緒，降低你的壓力水準，這一點也得到了研究的支持。

All of this to say that breath work can have a significant impact on your body and mental health, but it's important to remember that a lot of the claims do get exaggerated.

綜上所述，呼吸法可以對身體和心理健康產生重大影響，但重要的是要記住，很多說法都被誇大了。

I think my main takeaway from all this research is that it's a lot like meditation.

我想我從這些研究中得到的主要啟示是，這很像冥想。

It can be profoundly positive in your life, but it's become super trendy so a lot of claims get over-exaggerated.

它可以對你的生活產生深遠的積極影響，但它已成為一種超級時尚，是以很多說法都被過分誇大了。

It's just a super simple and time-efficient way to address anxiety and stress in your life, both in the immediate and in the chronic forms.

這只是一種超級簡單、省時的方法，可以解決你生活中的焦慮和壓力，無論是眼前的還是長期的。

Not to mention it's free with very low risk.

更何況它是免費的，風險極低。

And now that we're all sufficiently calm and relaxed, if you wanna hear Greg and I chat more about this, different techniques, our experiences with it, and other research, we have a podcast episode on Sidenote.

現在我們都已經足夠冷靜和放鬆了，如果你想聽格雷格和我更多地討論這個問題、不同的技巧、我們的經驗以及其他研究，我們在 Sidenote 上有一集播客。

You can check it out on YouTube or where you listen to podcasts.

您可以在 YouTube 或收聽播客的地方查看。

我將在這裡為您鏈接 YouTube 上的視頻。

Appreciate all of you who leave likes and comments.