第2512期:Deep Breathing Can Reduce Stress, Anxiety(1)

At Myosin Marketing in Austin, Texas, the group employee meeting begins with an uncommon activity for a workplace. The members gather on Zoom and the head of the company, Sean Clayton, leads them through a deep-breathing exercise. 

在德克萨斯州奥斯汀市的 Myosin Marketing，集团员工会议以一项在工作场所中不常见的活动开始。成员们聚集在 Zoom 上，公司负责人肖恩·克莱顿 (Sean Clayton) 带领他们进行深呼吸练习。 

Clayton says the activity helps his employees relax and to be willing to take creative risks. 

克莱顿说，这项活动可以帮助他的员工放松并愿意承担创造性的风险。 

“At first they thought it was really weird,” he said, adding that most people turned off their cameras. But, after a couple of weeks, there was a change. The employees said the deep breathing felt good. 

“一开始他们觉得这真的很奇怪，”他说，并补充说大多数人都关掉了相机。但是，几周后，情况发生了变化。员工们表示，深呼吸的感觉很好。

Studies show that deep breathing can be an effective way to reduce tension, or stress, at work. But people may not think about their breathing while on the job. 

研究表明，深呼吸是减轻工作紧张或压力的有效方法。但人们在工作时可能不会考虑自己的呼吸。 

Workers who sit at computers for long periods tend to take shallow breaths as their shoulders slowly rise. Workers who spend the day on their feet in retail or health care may be too busy to center their attention on breathing. 

长时间坐在电脑前的员工往往会在肩膀慢慢抬起时呼吸浅。零售业或医疗保健行业的工人可能太忙，无法将注意力集中在呼吸上。 

But there is good reason to stop what you are doing and take deep breaths, research suggests. 

但研究表明，有充分的理由停止你正在做的事情并深呼吸。 

Long-lasting stress can increase the risk of heart disease and stroke. Experts at the American Heart Association say it can be as harmful as secondhand smoke. Research suggests deep-breathing exercises can lower a person’s blood pressure and reduce anxiety.

长期的压力会增加患心脏病和中风的风险。美国心脏协会的专家表示，它与二手烟一样有害。研究表明深呼吸练习可以降低人的血压并减少焦虑。

There are many benefits to deep breathing. For starters, it is free. It can be done anywhere. And unlike a 30-minute meditation practice, most deep breathing exercises do not take much time.

深呼吸有很多好处。对于初学者来说，它是免费的。它可以在任何地方完成。与 30 分钟的冥想练习不同，大多数深呼吸练习不需要太多时间。

Also, it gives you something to focus on – your breathing. Experts say that this can help to calm racing thoughts. 

此外，它还可以让您专注于呼吸。专家表示，这有助于平息急躁的思绪。

Focusing on breathing for one to five minutes can help you clear your mind and let you “get back to focusing on the one thing you want to accomplish,” said Glenn Levine. He is a heart and blood system doctor and professor at Baylor College of Medicine in Houston, Texas. 

格伦·莱文说，专注于呼吸一到五分钟可以帮助你理清思绪，让你“重新专注于你想要完成的一件事”。他是德克萨斯州休斯顿贝勒医学院的心脏和血液系统医生兼教授。 

A good way to do deep breathing exercises is outside, Levine said. However, if that is not possible, doing them at a desk works.

莱文说，在户外进行深呼吸练习的一个好方法。然而，如果不可能的话，在办公桌上做也是可行的。 

“Instead of focusing on the screen or work, just focus on your breathing. If possible,” Levine said, “close your eyes.” 

“不要专注于屏幕或工作，只需专注于呼吸。如果可能的话，”莱文说，“闭上眼睛。” 

Even very busy people can find time for daily breathing exercises. 即使非常忙碌的人也可以抽出时间进行日常呼吸练习。 

Lisa Marie Deleveaux is a marketing professional and mother of five. She lost her job several months ago and has struggled to find a new one. Deleveaux wakes early most mornings before her children, to do breathing exercises. 

丽莎·玛丽·德莱沃 (Lisa Marie Deleveaux) 是一名营销专业人士，也是五个孩子的母亲。她几个月前失业了，一直在努力寻找新工作。大多数早晨，德莱沃都会比孩子们早起床，进行呼吸练习。