專傢建議可以通過做呼吸訓練來幫助應對焦慮、壓力和失眠等問題，因為調節呼吸可以讓人轉移註意力、放松身體，從而減少焦慮。本期 “隨身英語” 節目介紹呼吸訓練的原理和益處。
詞匯：breathing 呼吸
Struggling with insomnia? Worried by anxiety? The first piece of advice that you are likely to see is to try breathing exercises. From ancient yoga practitioners to modern health professionals, experts have made this recommendation. But how can simple breathing activities have such a significant effect on our mental and physical health?
Once we consider how essential oxygen is for life, it might seem obvious that focusing on this can help our health. Our nervous system instinctively regulates the flow of oxygen into our lungs. Possibly because of body image concerns, many people hold in their stomachs, taking shallow breaths. This can lead our body to increase our breathing rate to compensate.
Our breathing also gets faster when we’re stressed or anxious. When this happens, our sympathetic nervous system triggers a fight-or-flight response. As well as affecting breathing, this increases our heart rate and produces adrenaline to prepare our muscles for action. Stress and anxiety can thus be linked with rapid breathing.
To recover from a threat, our parasympathetic nervous system can put our body into a rest-and-digest state allowing us to relax and be calm. In this state, breathing and heart rates slow. However, it appears that slow, deep breathing can also make this happen. It’s also notable that when we focus on breathing techniques, we can be distracted from the issues that are causing us stress.
Experts recommend using our diaphragm to inhale deeply, filling our lungs completely and then holding our breath for a few seconds before exhaling. Other recommended techniques include breathing through alternating nostrils. So next time you feel anxious or stressed, why not try some breathing techniques to help you relax?
詞匯表
insomnia 失眠
anxiety 焦慮，不安
breathing exercise 呼吸訓練
oxygen 氧氣
instinctively 本能地
flow 供應，流動
lung 肺，肺部
shallow （呼吸）淺的
breath 氣息
breathing rate 呼吸頻率
sympathetic nervous system 交感神經系統
fight-or-flight response 戰鬥或逃跑反應
rapid breathing 呼吸急促
parasympathetic nervous system 副交感神經系統
rest-and-digest state （身體的）“休息和消化” 狀態
breathing technique 呼吸技巧
diaphragm （橫）隔膜
inhale 吸氣
hold someone’s breath 屏住呼吸
exhale 呼氣
nostril 鼻孔
測驗與練習
1. 閱讀課文並回答問題。
1. Which experts are mentioned in the article?
2. Why might people hold in their stomachs when breathing, according to the article?
3. True or False? Taking shallow breaths decreases our breathing rate.
4. What substance helps to prepare our muscles?
5. Which muscle are we recommended to use to breathe deeply?
2. 選擇意思恰當的單詞或詞組來完成下列句子。
1. All mammals need _______ to breathe.
stress oxygen insomnia anxiety
2. If we act _______, we don’t control our actions.
anxiously carefully thoughtfully instinctively
3. A cold can cause blocked _______.
anxiety nostrils insomnia diaphragms
4. We absorb oxygen in our _______.
lungs diaphragm nostrils flow
5. When we are in danger, we often have a _______ response.
rest-and-digest shallow flow fight-or-flight
答案
1. 閱讀課文並回答問題。
1. Which experts are mentioned in the article?
The article mentions ancient yoga practitioners and modern health professionals.
2. Why might people hold in their stomachs when breathing, according to the article?
According to the article, this may be due to body image concerns.
3. True or False? Taking shallow breaths decreases our breathing rate.
False. Taking shallow breaths can lead our body to increase our breathing rate to compensate.
4. What substance helps to prepare our muscles?
Adrenaline is produced to prepare our muscles for action.
5. Which muscle are we recommended to use to breathe deeply?
Experts recommend that we use our diaphragm to breathe deeply.
2. 選擇意思恰當的單詞或詞組來完成下列句子。
1. All mammals need oxygen to breathe.
2. If we act instinctively, we don’t control our actions.
3. A cold can cause blocked nostrils.
4. We absorb oxygen in our lungs.
5. When we are in danger, we often have a fight-or-flight response.
免費試聽
填表領取25分鐘真人外師課＋英文程度分析
