心跳訓(xùn)練有助于職場(chǎng)抗壓

Most people engaged in competitive sports have experienced soundly beating an opponent with apparent ease, only to be crushed by the same foe on a later date. They are left wondering: what did I do differently?

從事競(jìng)技體育的人大多有過(guò)這樣的經(jīng)歷：輕松擊垮一名對(duì)手，可過(guò)了幾天又?jǐn)≡谶@名對(duì)手的手里。他們不禁自問(wèn)：我做得有什么不同呢?

According to Alan Watkins, a British medical doctor who also has degrees in psychology and immunology, it is all about the signals your heart is sending to your brain. Dr Watkins has developed a speciality in teaching athletes and business leaders about the science of heart rate coherence to help them achieve more consistent performance.

擁有心理學(xué)和免疫學(xué)學(xué)位的英國(guó)醫(yī)生艾倫•沃特金斯(Alan Watkins)認(rèn)為，這都是你的心臟向大腦發(fā)送的信號(hào)造成的。沃特金斯醫(yī)生發(fā)展了一個(gè)?？疲合蜻\(yùn)動(dòng)員和商界領(lǐng)袖講授心率相干性的科學(xué)原理，幫助他們實(shí)現(xiàn)更穩(wěn)定的表現(xiàn)。

What is coherence? I’ve written before about heart rate variability, which reflects the fact that your heart beats at different rates over time. The interval between heartbeats is your HRV and measuring this can help you determine when your body is fully rested.

什么是心率相干性呢?我以前寫(xiě)過(guò)心率變異性(HRV)，它反映了人的心跳速率隨時(shí)間而變。心跳之間的間隙就是人的HRV，測(cè)量這個(gè)參數(shù)有助于人們搞清楚自己的身體是否得到了充分休息。

When the HRV falls within a relatively tight pattern, it is said to be more coherent. There is a growing body of research that says this coherence can have a profound impact on your mental and physical state.

當(dāng)HRV落在一個(gè)相對(duì)較緊湊的模式中，就被認(rèn)為相干性較高。越來(lái)越多的研究成果表示，這種相干性能夠?qū)θ说木窈蜕眢w狀態(tài)產(chǎn)生深遠(yuǎn)影響。

Dr Watkins likens the body to an orchestra, with different organs representing the sections. If the string section is the heart, HRV is the lead violin, with the ability to influence the tempo of the entire orchestra. The key takeaway, says Dr Watkins, is that it is possible to train the HRV to be more coherent using slow, rhythmic breaths. It is then easier to achieve what psychologists call “flow,” a mental state often described as runner’s high.

沃特金斯醫(yī)生將人體比作交響樂(lè)團(tuán)，不同器官代表著不同樂(lè)器群組。如果說(shuō)弦樂(lè)器是心臟，那么HRV就是第一小提琴，能夠影響整個(gè)交響樂(lè)團(tuán)的節(jié)奏。沃特金斯醫(yī)生說(shuō)，這里的關(guān)鍵收獲是，用緩慢、有節(jié)奏的呼吸，可以將HRV訓(xùn)練得更有相干性，進(jìn)而更容易達(dá)到心理學(xué)家所稱的“心流”，這種精神狀態(tài)常用于形容跑步者的亢奮。

We have all had the experience of drawing a mental blank in high-stress situations such as a job interview or a big sporting event. According to the HRV theory, anxiety causes the heart to beat erratically, which sends powerful signals to the brain that effectively shut down the normal reasoning portions.

我們都有過(guò)這樣的體驗(yàn)，在工作面試或大型體育賽事等高壓情況下，腦中變得一片空白。根據(jù)HRV理論，焦慮引起心臟跳動(dòng)不規(guī)律，心臟就向大腦發(fā)出強(qiáng)大的信號(hào)，實(shí)際上關(guān)閉了平常用來(lái)推理的那部分大腦。

His company, Complete Coherence, has developed smartphone apps and computer software to help control the heart’s chaotic signals. While measuring coherence in the past cost hundreds of dollars, it is now possible with a $6.95 app and a heart rate strap. In addition, a US organisation called the Heart Math Institute, also sells devices to measure HRV and help train coherence.

沃特金斯的公司Complete Coherence已開(kāi)發(fā)出有助于控制心臟混沌信號(hào)的智能手機(jī)應(yīng)用和計(jì)算機(jī)軟件。過(guò)去測(cè)量心率相干性要花上數(shù)百美元，現(xiàn)在用一條心率帶和一款6.95美元的應(yīng)用就可以了。此外，美國(guó)一家名為Heart Math Institute的組織也出售測(cè)量HRV，并幫助訓(xùn)練相干性的設(shè)備。

Both systems use a pattern of deep, rhythmic breaths slowed to about 10 seconds each. This breathing pattern eventually entrains the heartbeat and helps athletes and executives alike achieve greater control. Dr Watkins says practising the breathing three times a day for five-minute sessions can achieve coherence in a relatively short time. He does this in a Ted Talk with a volunteer in just minutes.

這兩套系統(tǒng)都采用一種有節(jié)奏的深呼吸模式，將呼吸頻率放慢到10秒左右一次。這種呼吸模式最終改變心跳節(jié)奏，幫助運(yùn)動(dòng)員和及高管等職業(yè)人員實(shí)現(xiàn)更好的自我控制。沃特金斯醫(yī)生表示，每天做三次呼吸練習(xí)，每次5分鐘，就可以在相對(duì)較短的時(shí)間內(nèi)實(shí)現(xiàn)相干性。在TED演講(Ted Talk)中，他在短短幾分鐘內(nèi)就讓一名自愿者實(shí)現(xiàn)了相干性。

Golfers who use the system perform smoother strokes on difficult shots, he says. He coaches Olympic rowers and says they overcome race anxiety using his technique.

沃特金斯醫(yī)生說(shuō)，使用這套呼吸的高爾夫球手在高難度擊球時(shí)，揮桿動(dòng)作更加流暢。接受過(guò)他訓(xùn)練的奧運(yùn)賽艇運(yùn)動(dòng)員表示，他的方法讓他們克服了比賽時(shí)的焦慮。

Often athletes try to psych themselves up before an event by using mantras or other self-hypnosis techniques. Dr Watkins says these have mixed success because they remain on the conscious level of cognition and do not address underlying emotions.

運(yùn)動(dòng)員們?cè)谫愂虑巴捎枚\告等自我催眠術(shù)來(lái)激勵(lì)自己。沃特金斯醫(yī)生說(shuō)這些方法可能成功也可能失敗，因?yàn)樗鼈兺Ａ粼谡J(rèn)知的意識(shí)層面，而沒(méi)有應(yīng)對(duì)根本層面的情緒問(wèn)題。

“Coherence makes performance less hit and miss,” he says. “We get below cognition to the three levels of feelings, emotions and biology to help you get your A-game every single time you step out on the pitch or court.”

他說(shuō)：“相干性能減少行為的偶然性。我們潛入認(rèn)知層面之下，到達(dá)感覺(jué)、情緒和生物層面，幫助人們每次踏上球場(chǎng)或在董事會(huì)拿出最好表現(xiàn)。”