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  • Exam pressure, deadlines, job interviews and presentations can all make you feel like a nervous wreck.


  • Just when you need to remain calm, your heart's racing, your palms are sweaty, your voice sounds strange and your mind goes blank.


  • Well, with a little help from neuroscience, here are three easy and reliable techniques you can use to literally keep calm and carry on, no matter what.

    神経科学から助けを少し借りて、あなたが文字通り落ち着きを保ち、何があっても取り組んでいることをうまく続けるために使える、3 つの簡単且つ信頼できるテクニックをここで紹介します。

  • Of course there are other things you can do to combat stress but this trio of tips will hopefully give you instant calm.

    もちろん、他にもストレスに対抗できる方法はありますが、この 3 つの方法を参考にすれば、すぐに落ち着けるかもしれません。

  • First, a breathing exercise.

    1 つ目は呼吸のエキササイズです。

  • I want you to take a deep belly-breath through your nose for five seconds.

    腹式呼吸で、5 秒間、鼻から息を吸ってください。

  • Hold it for a second, then push all the air out through your nose, slowly, counting to five.

    そのまま 1 秒止めます。そして、鼻からゆっくりとすべての空気を 5 まで数えながら吐き出してください。

  • Repeat a few times and you'll feel calmer.


  • For centuries, yogis and Buddhists have used controlled-breathing techniques like this to gain the upper hand over the nervous system, and science is beginning to understand how it works.


  • Research has identified a specific network of neurons in the brain stem called the pre-Botzinger complex that regulates breathing and communicates with other parts of the brain.


  • Under stress we tend to breathe very quickly as our body prepares for danger, which is useful if you need to run away but not if you're about to speak in public.


  • The good news is that by breathing deeply and slowly you can change the message your brain's receiving from "danger" to "all is well."


  • So the next time you feel panic rising, use deep breathing through your nose to force your body into a state of calm.


  • And the best thing is, no one will notice, not even your audience.


  • Now you're ready for the humming.


  • A single note, your favourite tune, literally anything will do.


  • Why?


  • Well, studies in how we regulate heart rate have shown that humming can stimulate one of the most important parts of the body you've never heard ofthe vagus nerve.

    それは心拍数を調節する方法の研究で、鼻歌が、あなたが聞いたことのない「迷走神経」という体の最も重要な部分の 1 つである神経を刺激できると示しているからです。

  • It was named 'the wanderer' in Latin because it emerges from the brain and meanders up and down the body like a superhighway of communication, connecting the brain to organs like the heart, lungs and stomach, voice box and ears.


  • A 2013 study of choristers showed that singing, humming and mantras all help keep the heart's rhythm in step.


  • So the next time you feel your heart racing, sing a song or just hum a note and let your own wanderer nerve restore calm.


  • The final tip is to focus.


  • When you're busy, it's tempting to multitask, but if you want to stay calm and actually get stuff done, don't.


  • Scans show your brain can only do one thing at a time.

    脳スキャンでは、脳が一度に 1 つのことしかできないことがわかっています。

  • When you do two things at once it has to switch between them very rapidly and gets overstimulated and floods your body with stress hormones.

    一度に 2 つのことをしようとすると、脳はその 2 つの間で素早くスイッチを切り替えなければなりません。そして、過剰に刺激されすぎ、ストレスホルモンであなたの体をいっぱいにするのです。

  • By working the way your brain is wired and doing one thing at a time, you can quickly go from feeling overwhelmed to calm.


  • So break your task down into small parts or steps, circle the one thing you need to do next and forget about the other tasks until their time comes.

    タスクを細かいパートや手順に分け、次にやるべき作業に 1 つだけ丸を付け、他のタスクについてはやるべき時が来るまで忘れてください。

  • This is sometimes called "process thinking" and is used by sports coaches to help athletes focus.


  • Doing just one thing at a time with your fullest attention keeps your mind in the here and now and is a great habit to develop.

    1 つだけのことにしっかり集中して行うことは、あなたの心を「今この時」に留まらせます。それは身につけるには素晴らしい習慣です。

  • So next time you feel panic rising, stop and remember to breathe, hum and focus.


  • Let us know how you get on.


  • Thanks for watching.


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  • See you again soon!


Exam pressure, deadlines, job interviews and presentations can all make you feel like a nervous wreck.


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B1 中級 日本語 呼吸 神経 落ち マルチタスク 集中 心臓

プレッシャー下で落ち着きを保つ方法! (How to keep calm under pressure | 3 quick tips | BBC Ideas)

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    Annie Huang に公開 2020 年 04 月 17 日