迅速入眠：4-7-8呼吸法60秒入眠

4-7-8呼吸法60秒入眠

You've tried a warm bath, a hot, milky drink and even counting sheep, but you're still lying wide awake wondering why you can't fall asleep.

你肯定試過(guò)洗熱水澡，喝熱牛奶甚至數(shù)著小羊讓自己入眠，可是還是異常清醒，搞不懂為啥就是睡不著。

Now, one scientist claims he has a way of getting insomniacs to slip into a slumber in just 60 seconds – and it doesn't involve prescription drugs or strange lighting.

現(xiàn)在，一位科學(xué)家聲稱(chēng)，他有辦法讓失眠癥患者60秒鐘之內(nèi)就酣然入眠——不要用處方藥物，也不用奇怪的燈光。

Dubbed the 4-7-8 breathing technique, the method is described as a 'natural tranquiliser for the nervous system' helping to reduce tension in the body.

這種4-7-8呼吸法被形容為“神經(jīng)系統(tǒng)的自然鎮(zhèn)定劑”，能幫助人體減少緊張感。

It was pioneered by Arizona-based Dr Andrew Weill who says on his YouTube channel: 'It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.'

這種方法是由亞利桑那州的Andrew Well博士發(fā)明的，在他的Youtube頻道上，他說(shuō)道：這種方法非常簡(jiǎn)單，不需要多少時(shí)間，也不需要任何的設(shè)備，隨時(shí)隨地都可以進(jìn)行。

To do the 4-7-8 breathing technique, you first need to exhale completely through your mouth while making a 'whoosh' sound.

完成4-7-8呼吸技巧的第一步是張大嘴巴呼氣同時(shí)發(fā)出“呼”的聲音。

Close your mouth and inhale quietly through your nose to a mental count of four.

然后閉上嘴巴用鼻子輕輕吸氣，在心里默數(shù)4秒。

Now hold your breath for a count of seven.

接著屏住呼吸7秒鐘。

After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight second in one large breath.

之后完全用嘴深深呼氣，再次發(fā)出“呼”的聲音，這次呼氣持續(xù)8秒。

Now inhale again and repeat the cycle three times for a total of four breaths.

現(xiàn)在再一次吸氣。將上述四個(gè)呼吸動(dòng)作完整重復(fù)3次。

'Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time,' Dr Weil says.

“要注意的總是用鼻子輕輕吸氣，而用嘴呼氣時(shí)要發(fā)出聲音。舌尖在整個(gè)過(guò)程中都保持不動(dòng)，”威爾博士說(shuō)。

'Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.'

“呼氣的時(shí)間要是吸氣的兩倍。每次吸呼過(guò)程的時(shí)間并不重要，重點(diǎn)是要保持4-7-8的比例系數(shù)。

The technique is based on pranayama, an ancient Indian practice that means 'regulation of breath.'

這種技巧是由一種古代印度的叫做調(diào)息的方法發(fā)展來(lái)的，意思是"呼吸的規(guī)律"。

The Harvard-trained doctor claims that 4-7-8 is such a powerful technique because it allows oxygen to better fill the lungs.

這位接受過(guò)哈佛教育的博士表示4-7-8這種技巧是非常有用的，因?yàn)樗茏屟鯕飧玫倪M(jìn)入肺部。

This extra oxygen can have a relaxing effect on the parasympathetic nervous system, which promotes a state of calmness.

而更多氧氣能作用于副交感神經(jīng)系統(tǒng)，從而讓人體更加鎮(zhèn)靜。

During times of stress, the nervous system becomes over stimulated leading to an imbalance that can cause a lack of sleep.

在緊張的時(shí)候，神經(jīng)系統(tǒng)會(huì)被過(guò)度的刺激導(dǎo)致一種不平衡，這種不平衡引起了失眠。

As well as relaxing the parasympathetic nervous system, Dr Weil says 4-7-8 helps you feel connected to your body and distracts you from everyday thoughts that can disrupt sleep.

威爾博士稱(chēng)，4-7-8呼吸法不僅能放松副交感神經(jīng)，你還會(huì)感覺(jué)和自己身體的聯(lián)系更近了，使你忘記了每天擾亂你睡眠的思索。

He says it can also help anxiety.

他說(shuō)這種方法還可以幫助緩解焦慮。

On a Youtube video explaining the technique, a commenter wrote: 'I tried it and immediately felt better.

在Youtube視頻下一條評(píng)論寫(xiě)到“我試了，當(dāng)時(shí)就感覺(jué)好了很多”。

'I take meds for OCD and anxiety...I was feeling anxious when I stumbled onto this. One set of four and I feel way less anxious.'

“因?yàn)槲业膹?qiáng)迫癥和焦慮我一直在服藥，偶然看到這個(gè)方法時(shí)，做過(guò)僅僅做完第一次循環(huán)，我就感覺(jué)沒(méi)那么焦慮了”。

Dr Weil suggests practicing the technique twice a day, for six to eight weeks until you've mastered it enough to fall asleep in just 60 seconds.

威爾博士建議一天兩次練習(xí)這個(gè)技巧，六到八個(gè)星期之后你就能熟練掌握，從而達(dá)到60秒入眠。

Vocabulary

tranquiliser 鎮(zhèn)靜劑

exhale 呼氣

inhale 吸氣