Name: 如何1分鐘內緩解焦慮？ ► 用「2吸1呼法」- 聽聽史丹佛大學教授怎麽說アンドリュー・ヒューバーマン安德魯伯曼博士（中英字幕） (如何1分鐘內緩解焦慮？ ► 用「2吸1呼法」- 聽聽史丹佛大學教授怎麽說 Dr. Andrew Huberman 安德魯．胡伯曼博士（中英字幕）)
Uploaded: 2024-07-10T05:51:34.000Z
Duration: 2 min 37 s

上級受動態

Learning how to calm the nervous system is very powerful two inhales followed by an exhale Some people are so agitated the monkey mind you got too many things going on They're trying to sit down and write wait I've also got this person I need to connect with and I'm kind of being drawn off course by not being able to put the blinders on for people that have that issue and the best way that I know how to do that is based on two studies one publish in nature one publish in cell reports recently showing that Physiological sighs are one of the fastest ways to bring our overall levels of autonomic arousal down a physiological Sigh is a two inhales followed by an extended exhale.

神経系を落ち着かせる方法を学ぶことは、とてもパワフルなことだ。そんな悩みを抱えている人たちのために、私が知っている最良の方法は、最近発表された2つの研究に基づいている。1つはnature誌、もう1つはcell誌で発表されたもので、生理的なため息は、自律神経の覚醒レベルを全体的に下げる最速の方法の1つであることを示している。

So it's like It's not just a deep breath it's two inhales Followed by an exhale Okay And what that does and this has been shown several times now in humans and other species as well as it dilates the little sacs Of the lungs and that second inhale dilates a little bit more and it pulls a little bit of carbon dioxide out of the bloodstream so that when we exhale we offload the maximum amount of carbon dioxide and it perfectly adjusts the ratio of carbon dioxide and oxygen in The bloodstream and lungs and sometimes it only takes one of these double inhale exhales Sometimes somebody needs to do two or three that's the fastest way to bring the autonomic nervous system down a lot of people need such a tool because I think we talk a Weekend and get a massage.

つまり、単なる深呼吸ではなく、2回の吸気とそれに続く呼気のようなものです。そして、それが何をするのか、これは人間や他の種でもこれまでに何度か示されています。そして、血流と肺の中の二酸化炭素と酸素の比率を完璧に調整するのだ。時には、この二重の吸気と呼気を1回で済ませることもあれば、2回、3回と行う必要があることもある。それが自律神経系をダウンさせる最速の方法なのだ。

But then when I'm thrown back in real life I need something that's gonna work in real time the diaphragm.

でも、実生活に戻ったら、横隔膜がリアルタイムで機能するものが必要なんだ。

Unlike the spleen the liver the heart, etc It was designed to be moved voluntarily and these physiological sighs are actually occurring fairly regularly during sleep To adjust our levels of carbon dioxide and there's a recent study showing that in claustrophobia This is the breathing pattern that people default to to try and offload that carbon dioxide The diaphragm is real-time control over your brain state The brain knows what the body is doing by how fast the diaphragm is moving.

脾臓や肝臓、心臓などとは異なり、横隔膜は自発的に動かされるように設計されており、このような生理的なため息は睡眠中にかなり定期的に発生する。

 It knows its overall activation state So when you breathe quickly those 25 or 30 breaths the brain says, oh I must be alert I'm gonna start secreting some noradrenaline and when you breathe slowly that level of noradrenaline drops down It sounds so simple but I think it's only in the last two or three years that my lab and Mark Krasno's lab at Stanford and other labs elsewhere in the world have started to identify the neurons in the brain that are linked To breathing and how those two things relate to one another and I think everybody should have a kit of tools Yeah that they can use to bring themselves down and ramp themselves up

だから、25～30回呼吸をすると、脳はこう言うんだ、とても簡単なことのように聞こえるが、私の研究室やスタンフォード大学のマーク・クラスノ研究室、そして世界中の他の研究室が、呼吸に関連する脳内のニューロンを特定し始めたのはここ2、3年のことで、この2つのことが互いにどのように関連しているかが分かってきた。