Name: 如何創造內心的平靜 (How to Create Inner Calm)
Uploaded: 2025-10-23T18:11:03.000Z
Duration: 10 min 55 s

基礎被動語態

This video was made possible by Brilliant, a math and science problem solving website that makes learning fun and rewarding.

這個影片由 Brilliant 提供，這是一個讓學習數學和科學變得有趣又有成就感的解難網站。

Anxiety and panic controlled a large part of my life for the last decade, and

過去十年，焦慮和恐慌掌控了我生活的大部分，

over the last few years they strengthened their hold over me.

而在過去幾年，它們對我的掌控越來越強。

They manipulated me into acting the same way they do many of their victims, mistaking panic attacks for heart attacks, visiting emergency rooms when it was unnecessary, increasingly avoiding activities and locations, and

它們操縱我，讓我像許多受害者一樣，把恐慌發作誤認為心臟病，不必要地跑急診室，越來越迴避活動和地點，

depending on objects and rituals to feel safe.

並依賴物品和儀式來獲得安全感。

But I recently made some breakthroughs that have allowed me to reverse the polarity of this power dynamic to bring anxiety and panic under my control.

但我最近取得了一些突破，讓我能夠扭轉這種力量的極性，將焦慮和恐慌置於我的掌控之下。

I'd like to share these breakthroughs with you.

By combining a series of practices together into a singular method, which I call the Stronghold Method, I'm cultivating an inner calm and reducing my anxiety and panic.

我將一系列練習結合起來，形成一個獨特的方法，我稱之為 Stronghold Method，藉此培養內心的平靜，減輕我的焦慮和恐慌。

You might be wondering, why would I take advice from a neurotic on achieving calm?

你可能會想，為什麼我要聽一個神經質的人關於如何獲得平靜的建議？

And that reminds me of something Niccolo Machiavelli wrote in the Prince Just as artists who draw landscapes get down in the valley to study the mountains and up to the mountains to look down on the valley, so one has to be a prince to get to know the character of a people and a man of the people to know the character of a prince.

這讓我想起尼可羅·馬基維利在君王論裡寫過的一段話：就像畫家描繪風景時，會下到山谷研究山脈，也會爬到山上俯瞰山谷一樣，要了解人民的特質，就必須成為君王；要了解君王的特質，就必須成為人民的一份子。

I lived much of my life in the Valley of Anxiety, and

我生命中的大部分時間都住在焦慮之谷，

it allowed me to see the mountain of Calm in a way that someone who has always lived there can't see it.

這讓我得以看見平靜之山，這是那些一直住在平靜之山裡的人無法看見的。

Or, to paraphrase Machiavelli, one must be calm to know the character of a neurotic, and

或者，用尼可羅·馬基維利的話來說，要了解一個神經質的人的特質，就必須先成為平靜的人；

a neurotic to know the character of the calm.

而要了解一個平靜的人的特質，就必須成為神經質的人。

So, without further ado, let's explore the method.

那麼，我們就直接來探討這個方法吧。

The Stronghold method consists of four steps.

Step 1 Master breathing breathing sounds simple and boring, but

第一步：掌握呼吸。呼吸聽起來簡單又無聊，但

According to James Nestor's book Breath, 90% of us, very likely me, you, and

根據詹姆斯·內斯特的書 Breath，我們有 90% 的人，很可能包括我、你，

almost everyone you know is breathing incorrectly and that this failure is either causing or aggravating a laundry list of chronic diseases.

以及你認識的幾乎所有人，都呼吸不正確，而這種錯誤的呼吸方式，要嘛正在導致，要嘛正在加劇一長串的慢性疾病。

Not only does proper breathing contribute to good health, but

it will also serve as a fundamental tool in our kit for cultivating calm and diminishing the control of anxiety and panic.

它也會是我們培養平靜、減少焦慮和恐慌控制的基礎工具。

Saying that learning to breathe correctly has changed my life would be an understatement.

說學習正確呼吸改變了我的人生，這絕對是輕描淡寫了。

Until very recently, I had breathed in a way that escalated panic without knowing it.

直到最近，我一直用一種會加劇恐慌的方式呼吸，卻渾然不知。

Most of us have heard that deep breathing is the best way to become calm, but

我們大多數人都聽過深呼吸是讓自己平靜的最佳方式，但

it turns out that if you don't know how to breathe correctly, you can actually increase anxiety and panic.

事實證明，如果你不知道如何正確呼吸，你反而會增加焦慮和恐慌。

A proper breath is deep, slow, and into the belly, not the chest.

正確的呼吸是深、慢，而且是腹式呼吸，而不是胸式呼吸。

Find out if you're a chest or belly breather by placing both of your hands flat on your body, one on your chest and one on your belly.

透過將雙手平放在身體上，一手放在胸部，一手放在腹部，來找出你是胸式還是腹式呼吸。

If the hand on your chest rises more than the hand on your belly, you've got some work to do.

如果你胸部的手比腹部的手抬得更高，那就表示你還有一些需要學習的地方。

Practice breathing until you can get the hand on your belly to rise more than the one on your chest.

練習呼吸，直到你腹部的手比胸部的手抬得更高。

Once we've mastered breathing into our bellies, it's time to learn how to take a proper breath.

當我們掌握了腹式呼吸後，就該學習如何正確地呼吸了。

I have found that a proper breath is deep, slow and has exhales that are longer than the inhales.

我發現正確的呼吸是深、慢，而且吐氣的時間比吸氣長。

For me, the perfect ratio is to inhale for four seconds, hold for two seconds, exhale for eight seconds, and

對我來說，完美的比例是吸氣四秒，憋氣兩秒，吐氣八秒，然後

Breathing in this way quickly reduces my panic and anxiety, but

這樣呼吸可以快速減輕我的恐慌和焦慮，但是

experiment and figure out for yourself the perfect ratio of inhales and exhales that work for you.

請自行實驗，找出最適合你的吸氣和吐氣完美比例。

according to Nestor's book, the perfect breath is breathe in for about 5.5 seconds, then exhale for 5.5 seconds.

根據內斯特的書，完美的呼吸是吸氣約 5.5 秒，然後吐氣 5.5 秒。

That's 5.5 breaths a minute for a total of about 5.5 liters of air.

這樣每分鐘呼吸約 5.5 次，總共大約 5.5 公升的空氣。

I'm going to link to a video on breathing by Dr. David Carbonell in the description below.

我會在下方說明欄連結 Dr. David Carbonell 的呼吸影片。

It's really helped me, so maybe it'll help you too.

這個方法對我很有幫助，也許對你也會有幫助。

Once we've mastered breathing, we now have a tool that we can carry around and use anywhere and anytime we feel panicky or anxious.

當我們學會了呼吸技巧，我們就多了一個工具，隨時隨地感到恐慌或焦慮時，都可以拿出來使用。

The next step is to expand our comfort zones by facing discomfort.

下一步是透過面對不舒服來擴展我們的舒適圈。

Like all things in life, our comfort zones constantly move.

就像生命中的所有事物一樣，我們的舒適圈會不斷移動。

The more we avoid new and uncomfortable situations, the more our comfort zones shrink.

我們越是迴避新的、令人不舒服的狀況，我們的舒適圈就縮得越小。

I have found that a consistent exposure to reasonable discomfort, even if it's a little bit each day, such as driving to a place I've never been before, eating at a new restaurant, or talking to someone I've never met helped me expand my comfort zone.

我發現持續地接觸合理的「不舒服」，即使每天只是一點點，像是開車去一個我從沒去過的地方、去一家新餐廳吃飯，或是跟一個我不認識的人哈拉，都有助於我擴展舒適圈。

And the more uncomfortable the situation I overcame, the more my comfort zone expanded.

而我克服的狀況越不舒服，我的舒適圈就擴展得越大。

Trying a new sport like kickboxing or taking up a job in a different city were both things that helped me grow immensely.

嘗試新的運動，像是踢拳，或是到不同的城市工作，都讓我成長許多。

Pushing my body to new limits through running, swimming, cold plunge and heat therapy also helped me establish new baselines of comfort.

透過跑步、游泳、冷水浴和熱療來挑戰身體的極限，也幫助我建立新的舒適基準。

As my comfort zone expanded, I found that the number of situations and which I can naturally remain calm increased.

隨著我的舒適圈擴大，我發現自己能自然保持平靜的狀況和數量都增加了。

Right now I'm actually doing a 30 day challenge where I try to go somewhere or do something new each day.

我現在正在進行一個為期 30 天挑戰，每天嘗試去一個新地方或做一件新事情。

After I've done it, I place the pin on my Apple maps and save it into a custom map.

完成後，我會在 Apple Maps 上標記地點，並儲存到自訂地圖中。

The custom map shows me the actual expansion of my comfort zone in real time.

這張自訂地圖能即時顯示我舒適圈的實際擴展情況。

The third step to cultivate calm is to do what's meaningful.

培養平靜的第三個方法是做有意義的事。

I find that focusing too heavily on the future triggers my anxiety.

我發現過度關注未來會引發我的焦慮。

The future is uncertain, inevitable, and incalculable.

未來是不確定的、不可避免的，也是無法計算的。

But the shape it takes depends on how we act today.

但它會變成什麼樣子，就看我們今天怎麼做了。

A thousand potential actions wait for us in each moment.

每個當下都有上千種潛在的行動等著我們。

What is the thing that we should do now to shape our futures in the best possible way?

什麼事是我們現在應該做的，才能最好地塑造我們的未來？

I don't think this question can be answered intellectually.

我認為這個問題無法單靠智力來回答。

We don't have enough information to compute the best possible action.

我們沒有足夠的資訊來計算出最好的行動。

Rather, I think our bodies intuitively compute the best possible action in the form of meaning.

我認為，我們的身體會以「意義」的形式，直覺地計算出最好的行動。

The action that manifests itself is the most meaningful one to us.

顯現出來的行動，就是對我們最有意義的行動。

The one that most loudly calls out to us from the thousand other potential actions is the best possible one we can take.

在那上千種潛在行動中，最響亮地呼喚著我們的，就是我們能採取的最好行動。

I don't see how anything else could be better than focusing on the present and doing the most meaningful thing.

我看不出還有什麼比專注於當下，做最有意義的事還更好的了。

At some point, a point that no one can predict, death catches us.

在某個沒人能預測的時刻，死亡就會找上我們。

But if we've done what we perceive to be the most meaningful action in every single moment, what do we have to regret?

但如果我們在每個當下都做了我們認為最有意義的事，我們還有什麼好後悔的呢？

We've made the most meaning we could out of our lives.

我們已經盡可能地為生命注入了最多的意義。

The final step for reducing anxiety is to love our fates.

減少焦慮的最後一步，就是去愛我們的命運。

As a result of doing what's meaningful in the present, our futures will naturally take shape.

透過在當下做有意義的事，我們的未來自然會成形。

That shape can be thought of as our fate.

這個形狀可以被視為我們的命運。

If we've done what's most meaningful to us, why run, refuse or reject the future that that creates?

如果我們做了對我們最有意義的事，為什麼還要逃避、拒絕或排斥由此創造的未來呢？

By accepting and loving our fate, by accepting and loving the consequences of a meaningful life, we accept and love our purpose.

透過接受並熱愛我們的命運，接受並熱愛有意義人生的結果，我們就接受並熱愛我們的目標。

We find peace in the fact that what is is what was meant to be.

我們會在「既成事實就是命中註定」這件事中找到平靜。

So by mastering breathing, we learn how to reduce our panic in the moment by doing something a little bit uncomfortable.

所以透過掌握呼吸，我們學會如何在當下做一些有點不舒服但有意義的事，來減輕我們的恐慌。

我們每天都在擴展自己的舒適圈。

By doing what's most meaningful, we make the most out of the present moment.

透過做最有意義的事，我們能充分利用當下。

And by loving our fate, we accept the consequences of a meaningful life and fulfill our purpose.

透過熱愛我們的命運，我們接受有意義人生的後果，並實現我們的目標。

So by using the Stronghold method, we can cultivate a fortress of inner calm and protect ourselves from anxiety and panic.

所以透過使用Stronghold Method，我們可以培養內心的平靜堡壘，保護自己免受焦慮和恐慌的影響。

But as with any method, this one isn't definitive.

但就像任何方法一樣，這個方法也不是絕對的。

我也不聲稱它會適用於每個人。

It's simply what has and continues to work for me.

這只是對我來說一直有效的方法。

Of course, if you struggle with similar problems, it's up to you to seek help and talk to a professional, especially before making any serious changes to your routine.

當然，如果你有類似的問題，尋求協助並與專業人士談談是你的責任，尤其是在對你的日常習慣做任何重大改變之前。

With that said, I wish you the best of luck.

And if you're looking to cultivate your skills and in science and math, I recommend checking out this week's sponsor, Brilliant.org through their course on scientific thinking, Brilliant taught me how to think more like a scientist.

如果你想培養科學和數學的技能，我推薦大家看看這週的贊助商 Brilliant.org，他們有關於科學思維的課程。Brilliant 教了我如何更像科學家一樣思考。

They helped me to make better predictions about the world, such as when I'm working with my YouTube analytics, and

這幫助我對世界做出更準確的預測，例如我在處理 YouTube 分析時，

this in turn helped me achieve more success in my YouTube career so far.

這也幫助我在 YouTube 職涯中取得了更大的成功。

In their course on scientific thinking, you'll learn to think like a scientist and make better predictions.

在他們的科學思維課程中，你將學會像科學家一樣思考並做出更精準的預測。

And you'll get to do it through Brilliant Signature Fun and interactive style.

而且你會透過 Brilliant 獨特的趣味互動風格來學習。

Scientific literacy and the ability to think and communicate like a scientist is more important now than ever before.

科學素養以及像科學家一樣思考和溝通的能力，現在比以往任何時候都更加重要。

We're entering a world that divides us all into two groups, those who can think for themselves and those who can't.

我們正進入一個將所有人抽成兩類的時代：能獨立思考的人，和不能的人。

And if you want to be one of those who can, I recommend checking out Brilliant's course on scientific thinking.

如果你想成為能獨立思考的那群人，我推薦你看看 Brilliant 的科學思維課程。

But if scientific thinking isn't your thing, Brilliant has thousands of other lessons with new, exclusive content added each month for different areas of study, such as math, logic or computer science.

但如果科學思維不是你的菜，Brilliant 還有數千種其他課程，每個月都會為數學、邏輯或電腦科學等不同領域新增獨家內容。