AMA #13: Winter Months & Sickness, Wim Hof Breathing & Stressors

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today is an Ask Me Anything episode or AMA.

今天是“有问必答”节目或 AMA。

This is part of our premium subscriber channel.

这是我们的高级订户频道的一部分。

Our premium subscriber channel was started in order to provide support for the standard Huberman Lab podcast, which comes out every Monday and is available at zero cost to everybody on all standard feeds.

我们的高级订户频道的启动是为了为标准 Huberman Lab 播客提供支持，该播客每周一发布，并且每个人都可以在所有标准源上以零成本观看。

YouTube, Apple, Spotify and elsewhere.

YouTube、Apple、Spotify 等。

We also started the premium channel as a way to generate support for exciting research being done at Stanford and elsewhere.

我们还启动了高级频道，作为为斯坦福大学和其他地方正在进行的令人兴奋的研究提供支持的一种方式。

Research on human beings that leads to important discoveries that assist mental health, physical health, and performance.

对人类的研究带来了有助于心理健康、身体健康和表现的重要发现。

I'm also pleased to inform you that for every dollar the Huberman Lab premium channel generates for research studies, the Tiny Foundation has agreed to match that amount.

我还很高兴地通知您，Huberman Lab 高级频道为研究产生的每一美元，Tiny 基金会都同意匹配该数额。

So now we are able to double the total amount of funding given to studies of mental health, physical health, and human performance.

因此，现在我们能够将用于心理健康、身体健康和人类表现研究的资金总额增加一倍。

So without further ado, let's get to answering your questions.

因此，事不宜迟，让我们开始回答您的问题。

The first question is about colds and flus.

第一个问题是关于感冒和流感。

And the question specifically is, why is it that we get more colds and flus in the winter months?

具体问题是，为什么我们在冬季更容易患感冒和流感？

Is it the temperature outside?

是外面的温度吗？

Is it the fact that people are spending more time indoors?

是因为人们在室内度过的时间越来越多吗？

Or is it a myth that we get more colds and flus in the winter months?

或者说我们在冬季更容易患感冒和流感，这只是一个神话吗？

Well, the first thing is that the research very clearly shows that in winter months, there is a greater prevalence of colds and flus.

首先，研究非常清楚地表明，在冬季，感冒和流感的发病率更高。

Now of course, the words, in the winter months, means many things.

当然，在冬天，这个词意味着很多东西。

For instance, in most areas of the world, unless you live directly near the equator, in the winter months means that days are going to be shorter and nights are longer than in the summer months.

例如，在世界大多数地区，除非您直接居住在赤道附近，否则冬季意味着白天会比夏季更短，夜晚会更长。

In general, that's true.

总的来说，确实如此。

It's of course, especially true if you live very far from the equator.

当然，如果你住的地方离赤道很远的话尤其如此。

So imagine somebody living up in Tromsø Norway, which is very close to the North Pole.

想象一下有人住在挪威特罗姆瑟，那里非常靠近北极。

In winter, days are very, very short in Tromsø.

冬天，特罗姆瑟的白天非常非常短。

And conversely, in the summer months, days are very, very long in Tromsø, Norway.

相反，在夏季，挪威特罗姆瑟的白天非常非常长。

Now, Tromsø, Norway represents an extreme of day length variation according to time of year.

现在，挪威特罗姆瑟的白天长度随一年中不同时间的变化而变化极大。

The closer you get to the equator, the less variation there is in day length and therefore night length across the year.

距离赤道越近，一年中白天长度和夜间长度的变化就越小。

However, in most locations on Earth, days will be significantly shorter by about an hour or two at least for certain parts of the year.

然而，在地球上的大多数地方，至少在一年中的某些时候，白天将显着缩短约一两个小时。

And in general, shorter days correlate with colder temperatures.

一般来说，较短的白天与较低的气温相关。

That's what's really important to know, which is that shorter days generally correlate with colder temperatures regardless of where you live on the planet Earth.

这是真正需要了解的重要一点，即无论您住在地球上的哪个地方，较短的白天通常与较低的温度相关。

So in the winter months, as we're calling it, involves at least two things, shorter days, which means what?

因此，在我们所说的冬季，至少涉及两件事：白天变短，这意味着什么？

It means less sunlight and either more artificial light or more darkness, depending on how much artificial light you rely on.

这意味着更少的阳光和更多的人造光或更多的黑暗，具体取决于您依赖多少人造光。

It also means, as we mentioned, colder temperatures.

正如我们提到的，这也意味着气温下降。

Colder temperatures, of course, doesn't necessarily mean that you are exposed to those colder temperatures because what's the third thing?

当然，较冷的温度并不一定意味着您会暴露在较冷的温度下，因为第三件事是什么？

Shorter days and colder temperatures outside mean that people are spending more time indoors.

白天变短和室外气温变冷意味着人们在室内呆的时间更长。

So what the research clearly shows is that one of the reasons, not the only, but one of the reasons for the greater prevalence of colds and flus in the short days, a.k.a.

因此，研究清楚地表明，短期内感冒和流感（又称感冒和流感）患病率较高的原因之一，不是唯一的，而是原因之一。

winter months of the year, is that people are spending more time indoors and therefore at closer proximity.

一年中的冬季，人们在室内度过的时间更长，因此距离更近。

Which raises a whole bunch of really interesting questions that have been explored in the peer reviewed research about proximity cold and flu transmission.

这就提出了一系列非常有趣的问题，这些问题已经在同行评审的有关邻近感冒和流感传播的研究中进行了探讨。

There have been studies, for instance, where people come into the laboratory who are suffering from cold and flu and are sneezing.

例如，有研究表明，人们进入实验室时患有感冒和流感并打喷嚏。

Having them sneeze at different proximity to other people.

让他们在与其他人的不同距离处打喷嚏。

Obviously, people are doing this under consent.

显然，人们是在同意的情况下这样做的。

They're agreeing to participate in these particular experiments.

他们同意参加这些特定的实验。

And there does seem to be a very nice relationship between physical distance between you, the uninfected person, and the sneezing, coughing, nose-wiping, eye-wiping, we'll get into why I mentioned all of those things in a moment, person that is suffering from the flu.

未感染者与打喷嚏、咳嗽、擦鼻子、擦眼睛之间的物理距离似乎确实存在着非常好的关系，我们稍后会解释为什么我会提到所有这些事情，即患有流感的人。

In other words, the closer you are to somebody who's sneezing or coughing, the higher probability that you will contract that cold or flu.

换句话说，你离打喷嚏或咳嗽的人越近，你感染感冒或流感的可能性就越大。

So we've already established two things.

所以我们已经确定了两件事。

First of all, physical proximity is a key variable in terms of transmission of cold and flu.

首先，物理距离是感冒和流感传播的一个关键变量。

And at some level, that's sort of a duh.

在某种程度上，这有点废话。

I mean, if you think about it, if you're in the next room or down the hallway from or across the street from somebody with a cold or flu, you don't expect to contract that cold or flu from them.

我的意思是，如果你想一想，如果你在隔壁房间或走廊上，或在街道对面患有感冒或流感的人，你不会期望从他们那里感染感冒或流感。

Whereas if you're in the same vehicle with them or you're sitting next to them on an airplane or you are on the same bus or in the same classroom as them and they are sneezing and coughing, well then, the probability that you would get that cold or flu from them is increased.

然而，如果你和他们在同一辆车上，或者你在飞机上坐在他们旁边，或者你和他们在同一辆公共汽车上或在同一间教室里，而他们打喷嚏和咳嗽，那么，你从他们那里感染感冒或流感的可能性就会增加。

That's just obvious.

这是显而易见的。

But the studies that have explored the relationship between physical proximity and transmission of cold and flu have actually analyzed things down to the range of well, if you're standing one foot apart or you're standing three feet apart or six feet apart, what's the probability that you'll contract that cold or flu?

但是，探索物理距离与感冒和流感传播之间关系的研究实际上已经分析了很好的范围，如果您相距一英尺或相距三英尺或六英尺站立，您感染感冒或流感的概率是多少？

And it follows a very direct relationship where the closer the proximity, the more likely that you're going to contract the cold or flu from that person.

它遵循一种非常直接的关系，距离越近，你就越有可能从那个人那里感染感冒或流感。

And of course, anything like exchange of skin contact or exchange of saliva because obviously, in cases of romantic relationships where people will kiss or in familial relationships or friendships where people hug, any kind of contact also further increases the transmission of cold and flu.

当然，任何诸如交换皮肤接触或交换唾液之类的事情，因为显然，在人们会亲吻的浪漫关系中，或者在人们拥抱的家庭关系或友谊中，任何形式的接触也会进一步增加感冒和流感的传播。

Not just from stuff emitted from the nasal passages and from the mouth when people sneeze and cough but also when people wipe their eyes, even when people wipe their skin because oftentimes, they have cold or flu virus on their skin.

不仅是人们打喷嚏和咳嗽时从鼻道和口腔中排出的物质，还有人们擦拭眼睛时排出的物质，甚至是人们擦拭皮肤时排出的物质，因为皮肤上通常有感冒或流感病毒。

It doesn't always survive terribly long on the skin.

它并不总是在皮肤上存活很长时间。

But if they wipe their face or wipe their nose or are using tissues and then don't wash their hands thoroughly afterwards, indeed, they can transmit cold and flu simply through handshake.

但如果他们擦脸或擦鼻子或使用纸巾，然后没有彻底洗手，实际上，他们可以通过握手传播感冒和流感。

So for all you hypochondriacs out there, I'm arming you with a lot of useful knowledge that will justify staying away from people who perhaps have cold and flu.

因此，对于所有疑病症患者，我为你们提供了许多有用的知识，这些知识将证明远离可能患有感冒和流感的人是合理的。

Now, this particular point about proximity and people being indoors more during the winter months, and that's why there's more cold and flu transmission, raises a whole bunch of interesting questions and in fact protocols that I plan to cover in a Huberman Lab podcast episode solely devoted to colds and flus and how to avoid getting colds and flus.

现在，关于邻近性和人们在冬季更多地呆在室内的这一特殊点，这就是为什么感冒和流感传播更多的原因，提出了一大堆有趣的问题和事实上的协议，我计划在一个专门讨论感冒和流感以及如何避免感冒和流感的休伯曼实验室播客节目中介绍这些协议。

But one brief mention or telegraph of what I plan to cover in that episode is that if people are telling you that they are sneezing and coughing due to a cold or flu but that they are quote unquote, "not contagious" either because they are early in the cold or flu or late in the cold or flu and they have these theories or claims that oh, I'm no longer contagious, keep in mind that anytime someone is sneezing or coughing, they are in fact contagious.

但我打算在那一集中介绍的内容的一个简短提及或电报是，如果人们告诉你他们因感冒或流感而打喷嚏和咳嗽，但他们是不带引号的，“不具有传染性”，要么是因为他们处于感冒或流感早期，要么是感冒或流感晚期，他们有这些理论或声称哦，我不再具有传染性，请记住，每当有人打喷嚏或咳嗽时，他们实际上都具有传染性。

So I'll get back to that in that full length episode about colds and flus.

因此，我将在有关感冒和流感的完整剧集中回到这一点。

But I felt it was too important not to mention right now that people's theories about when they are quote unquote, "contagious or not contagious" are rarely substantiated by the actual data.

但我觉得，现在更重要的是，人们关于何时引用“传染性或不传染性”的理论很少得到实际数据的证实。

The actual data point to the fact that when people are sneezing and coughing, if it's due to a cold or flu, they are still contagious.

实际数据表明，当人们打喷嚏和咳嗽时，如果是由于感冒或流感，仍然具有传染性。

So we've established that cold outside means people tend to be indoors more, which increases physical proximity, which is one of the reasons why there's more cold and flu transmission.

因此，我们已经确定，室外寒冷意味着人们倾向于更多地呆在室内，这增加了物理距离，这也是感冒和流感传播更多的原因之一。

One of the other reasons why being indoors more tends to increase cold and flu transmission is that in the cold months of winter, when people are indoors, they tend to be not under air conditioning, not at neutral temperatures but rather they tend to be in heated rooms.

呆在室内更容易增加感冒和流感传播的另一个原因是，在寒冷的冬季，当人们在室内时，他们往往不在空调下，也不是在中性温度下，而是在有暖气的房间里。

And depending on the type of heating that's used but in general due to all forms of heating, the heated air tends to be drier air.

取决于所使用的加热类型，但通常由于所有形式的加热，加热的空气往往是干燥的空气。

Now this is a little bit counterintuitive because if you ever go outside on a really cold winter day, you will realize that the cold weather outdoors is extremely dry.

这有点违反直觉，因为如果你在一个非常寒冷的冬日外出，你会发现户外寒冷的天气非常干燥。

You can almost quote unquote, "feel" the dryness of the air.

你几乎可以原封不动地“感受”空气的干燥。

And if you can't quote unquote, "feel" the dryness of the air or imagine what that's like, just imagine this.

如果你无法引用不引用，“感觉”空气的干燥或想象那是什么样子，那就想象一下吧。

Think of yourself outdoors on a very cold winter day taking a brisk walk.

想象一下自己在寒冷的冬日在户外快步散步。

Then think about yourself taking that same brisk walk on a very humid summer day.

然后想象一下您自己在一个非常潮湿的夏日进行同样的快步步行。

Humidity is, of course, the concentration of water in the ambient environment, the air.

当然，湿度是指周围环境（空气）中水的浓度。

Whereas, the dryness is the lack of humidity.

而干燥是指缺乏湿度。

And just that little simple Gedanken or thought experiment will remind you just how dry the cold air is out of doors during the winter months.

这个简单的 Gedanken 或思想实验就会提醒您冬季室外的冷空气有多么干燥。

Whereas indoors, we're heating that air.

而在室内，我们正在加热空气。

And indeed, the heating of that air does have the property of drying the nasal and oral passages.

事实上，空气的加热确实具有使鼻腔和口腔干燥的特性。

But especially the nasal passages.

但尤其是鼻腔。

So another key reason why there's more transmission of colds and flus in the winter months is because people are spending more time indoors.

因此，冬季感冒和流感传播更多的另一个关键原因是人们在室内呆的时间更长。

And oftentimes, the way those indoor environments are being heated is drying out the nasal passages.

通常，室内环境的加热方式会使鼻道干燥。

And the nasal passages represent a primary site of defense for viral infections like colds and flus but also bacterial infections and fungal infections for that matter.

鼻腔是感冒和流感等病毒感染的主要防御部位，也是细菌感染和真菌感染的主要防御部位。

Now, I've talked before on this podcast about the importance of using nasal breathing under any conditions where you don't have to breathe through your mouth.

现在，我之前在这个播客上谈到了在任何不必通过嘴呼吸的情况下使用鼻呼吸的重要性。

So if you are not eating, if you're not speaking or if you're not exercising hard, which by the way oftentimes requires that you breathe through your mouth.

因此，如果你不吃东西，不说话，或者不剧烈运动，这通常需要你通过嘴呼吸。

There's nothing wrong with breathing through your mouth if you're exercising hard and you need to breathe through your mouth in order to bring in enough oxygen.

如果您剧烈运动并且需要通过嘴呼吸才能吸入足够的氧气，那么通过嘴呼吸并没有什么问题。

There are conditions under which that's entirely appropriate.

在某些条件下这是完全合适的。

You can learn more about that in the podcast episode I did all about breathing and breathwork.

您可以在播客节目中了解更多有关呼吸和呼吸的内容。

But for the most part, it's best to be a nasal breather except under the conditions I just mentioned.

但在大多数情况下，除了我刚才提到的情况外，最好是用鼻呼吸。

Why?

为什么？

Well.

出色地。

The nasal passages contain a number of physical barriers, including the hairs within your nose.

鼻道包含许多物理屏障，包括鼻子内的毛发。

I know that hairs in the nose, especially if they are super numerous, are not considered aesthetically nice.

我知道鼻子上的毛发，尤其是数量过多的毛发，不被认为美观。

People will trim them, et cetera.

人们会修剪它们等等。

But those hairs in your nose actually serve as a barrier toward infection.

但鼻子里的那些毛发实际上可以充当感染的屏障。

This is well-established.

这是公认的。

The lining of the nose, the mucosal lining of the nose contains a lot of things.

鼻子的内壁，鼻子的粘膜内壁含有很多东西。

First of all, it acts as its own physical barrier and physical trap for incoming viruses, fungal infections, and bacterial infections.

首先，它作为自己的物理屏障和物理陷阱，抵御传入的病毒、真菌感染和细菌感染。

They literally get trapped in the nasal passages and therefore can't enter deeper into your physiology.

它们确实被困在鼻道中，因此无法更深入地进入您的生理机能。

And right now is not the time to go into the whole anatomy and physiology of the nasal passages.

现在还不是深入了解鼻道的整个解剖学和生理学的时候。

But keep in mind, if you saw the episode that I did with Noam Sobel or you listen to the episode that I did on olfaction, both of those episodes highlight the fact that your brain sits not far behind your nasal passages.

但请记住，如果你看过我和诺姆·索贝尔一起做的那一集，或者你听过我关于嗅觉的那一集，这两集都强调了这样一个事实：你的大脑位于鼻腔后面不远。

There's a bony barrier there called the cribriform plate and there are some other things as well.

那里有一个称为筛板的骨屏障，还有一些其他东西。

But it's not far from your nostrils to your brain.

但它距离你的鼻孔到你的大脑并不远。

And it is not far from your nostrils to the rest of your respiratory pathway, of course.

当然，它距离您的鼻孔到您的呼吸路径的其余部分并不远。

And so the hairs of your nostrils, the mucus itself, and the microbiome, the trillions of little micro bacteria that thrive in the mucosal lining of your nasal passages actually serve to protect against many of the incoming infections.

因此，鼻毛、粘液本身和微生物组（在鼻腔粘膜内层中繁衍生息的数万亿个小微生物）实际上可以防止许多传入的感染。

This is why it's so important to keep the mucosal lining of your nasal passages thriving and intact.

这就是为什么保持鼻道粘膜的生长和完整如此重要。

How do you do that?

你是怎么做到的？

Well, one of the best ways to do that is to make sure that the air that you're breathing is sufficiently humidified.

嗯，最好的方法之一就是确保您呼吸的空气足够湿润。

So while there are many different claims out there about how to avoid colds and flus, as long as we're having a discussion about why there are more colds and flus in the winter months, because indeed there are, it's worth mentioning that if you suffer from colds and flus and you're going to spend a lot of time in particular indoor environment, you might be wise to find air humidifier, something that brings more moisture in to the air that you're breathing especially at night while you're sleeping.

因此，尽管关于如何避免感冒和流感有很多不同的说法，但只要我们讨论为什么在冬季有更多的感冒和流感，因为确实有，值得一提的是，如果您患有感冒和流感，并且您要花很多时间在特定的室内环境中，那么您可能会明智地找到空气加湿器，它可以为您呼吸的空气带来更多水分，尤其是在晚上睡觉时。

Now, that's not going to prevent the person in your environment who happens to have a cold or flu and is sneezing actively from transmitting that cold or flu.

现在，这并不能阻止你周围恰好患有感冒或流感并且经常打喷嚏的人传播感冒或流感。

But it will keep your nasal passages and the rest of your respiratory pathways as healthy as they can be and as resistant as they can be to any colds or flus that you might be fighting off.

但它会让您的鼻腔和其他呼吸道尽可能保持健康，并尽可能抵抗您可能抵抗的任何感冒或流感。

And this is another key point, which is regardless of whether or not it's the winter months or the other months of the year, all day long, you're combating different types of infections.

这是另一个关键点，无论是冬季还是一年中的其他月份，你整天都在对抗不同类型的感染。

Different types of viral, fungal, and bacterial infections are bombarding your system, and your immune system counters that both through physical and through neurochemical and hormonal and pure immune mechanisms.

不同类型的病毒、真菌和细菌感染正在轰炸您的系统，您的免疫系统通过物理、神经化学、激素和纯免疫机制来对抗这些感染。

There's a whole discussion of this in the episode that I did on the immune system.

在我关于免疫系统的那一集中对此进行了全面的讨论。

We'll do more on this.

我们将在这方面做更多的事情。

But keeping the air that you breathe, especially at night, sufficiently humidified is one great way to try and offset colds and flus that you might be combating because you brought that cold or flu home from work and your immune system needs to ward it off.

但是，保持呼吸的空气（尤其是在晚上）足够湿润是尝试抵消感冒和流感的一种好方法，因为您可能会因为从工作中将感冒或流感带回家而您的免疫系统需要抵御它。

If you are having a hard time grasping how it is that you could bring home a cold or flu and then ward it off, like, do you have it?

如果你很难理解为什么你会把感冒或流感带回家，然后又要预防它，比如，你有这种病吗？

Do you not have it?

你没有吗？

Is it sitting there trying to get into your system or do you have it a little bit?

它是坐在那里试图进入你的系统还是你有一点点？

Well, this is some of the gray area around cold and flu and viral transmission generally.

嗯，这是感冒、流感和病毒传播的一些灰色地带。

I mean, we don't know, for instance, if you got a mild sniffle as opposed to a really bad cold or flu, whether or not it would have been a really bad cold or flu.

我的意思是，例如，我们不知道您是否有轻微的鼻塞，而不是严重的感冒或流感，是否会是严重的感冒或流感。

Had you slept less?

你睡得少了吗？

Had you not humidified your air better?

你没有更好地加湿空气吗？

Et cetera.

等等。

Probably it would be.

也许会是这样。

And if you've ever not slept well for a little bit and you're sick, you experienced just how much worse that sickness feels.

如果你曾经有一段时间睡不好并且生病了，你就会体验到这种病的感觉有多么糟糕。

The symptoms of that sickness go from very mild to moderate or from mild to moderate to very severe when you are sleep-deprived.

当您睡眠不足时，这种疾病的症状会从非常轻微到中度，或者从轻微到中度到非常严重。

That said, it's also clear that some strains of the cold or flu can be more mild than other strains of the cold or flu.

也就是说，很明显，某些感冒或流感菌株可能比其他感冒或流感菌株更温和。

So this can be pretty nuanced, and we'll go deeper into this in the episode that I do on cold and flu and how to avoid cold and flu.

所以这可能是非常微妙的，我们将在我关于感冒和流感以及如何避免感冒和流感的剧集中更深入地探讨这一点。

But nasal breathing, whenever possible, day and night time is extremely important for encouraging the overall health and resistance of your respiratory pathways to incoming cold and flu and other types of viruses.

但是，只要有可能，无论白天还是晚上，鼻呼吸对于促进整体健康以及呼吸道对感冒、流感和其他类型病毒的抵抗力极其重要。

Similarly, humidifying the air that you breathe, especially at night.

同样，加湿您呼吸的空气，尤其是在晚上。

But perhaps also during the day in your office environment or home environment can also be very beneficial for warding off colds and flus.

但也许白天在办公室环境或家庭环境中也对预防感冒和流感非常有益。

And if you'd like to read more about the nasal versus mouth breathing components of colds or flus, I'll just mention one paper now.

如果您想了解更多有关感冒或流感的鼻呼吸与口呼吸成分的信息，我现在只提一篇论文。

And again, I'll go into this in more depth in the future episode on colds and flus.

再说一次，我将在未来关于感冒和流感的剧集中更深入地讨论这一点。

But I want to mention that this is a bidirectional effect, meaning people who deliberately breathe through their nose tend to get fewer colds and flus.

但我想指出的是，这是一种双向效应，这意味着刻意通过鼻子呼吸的人往往较少患感冒和流感。

Also, people who tend to breathe through their mouth more tend to get more colds and flus.

此外，经常用嘴呼吸的人更容易患感冒和流感。

Now, you might think that's the same thing or just two sides of the same coin.

现在，您可能认为这是同一件事，或者只是同一枚硬币的两面。

But actually, it's not.

但实际上并非如此。

There's what we call a double dissociation whereby if people are mouth breathers, they are far more susceptible to colds and flus and other types of respiratory illnesses.

这就是我们所说的双重分离，如果人们用嘴呼吸，他们就更容易患感冒、流感和其他类型的呼吸道疾病。

I'll put a link to one particular paper that I like a lot in the show note captions entitled, association of oral breathing with dental malocclusions and general health in children.

我将在节目注释标题中放置一篇我非常喜欢的特定论文的链接，题为“口腔呼吸与牙齿咬合不正和儿童一般健康的关联”。

This paper explores a lot of different things about nasal versus mouth breathing, all of which, by the way, point to the fact that nasal breathing whenever possible is better for us health-wise, aesthetically, dental health wise than is mouth breathing.

本文探讨了鼻呼吸与口呼吸的许多不同问题，顺便说一句，所有这些都表明，无论从健康角度、美观角度还是牙齿健康角度而言，鼻呼吸只要有可能都比口呼吸对我们更好。

But one of the key components here, and this is why I bring it up in the context of this discussion, is quote, "oral breathing is related to a significantly higher prevalence of allergies and a significantly more likely getting sick and taking medication for being sick." So lots in this study, lots in related studies.

但这里的关键组成部分之一，这就是为什么我在本次讨论中提出它的原因，是引用：“口呼吸与过敏的患病率显着升高有关，并且与生病和因病服药的可能性显着增加有关。”这项研究有很多，相关研究也有很多。

But nonetheless, being a nasal breather, humidifying your air, paying attention to whether or not you're indoors with people who are coughing and sneezing because it's cold outside, all of those things are going to be relevant.

但尽管如此，用鼻呼吸、加湿空气、注意室内是否有人因为外面寒冷而咳嗽和打喷嚏，所有这些都是相关的。

Perhaps keeping a little bit of distance, maybe a lot of distance from those people or encouraging them to wash their hands after they wipe their nose.

也许与这些人保持一点距离，也许远一些，或者鼓励他们擦鼻子后洗手。

Maybe even sending them to a little bit of not necessarily isolation, although that might be necessary.

甚至可能将他们送到一点不一定隔离的地方，尽管这可能是必要的。

But keeping them at a distance.

但要和他们保持一定的距离。

I don't think it's too much to ask somebody who's sick to not get you sick.

我认为要求生病的人不要让你生病并不过分。

Personally, I think that's the polite thing to try and do.

就我个人而言，我认为这是应该尝试做的有礼貌的事情。

And there's actually not many things ruder than someone who knows that they're sick showing up to something because they didn't want to miss that particular event and getting everybody else sick.

事实上，没有什么比那些知道自己生病了而去参加某件事更粗鲁的事情了，因为他们不想错过那个特定的活动并让其他人生病。

Frankly, that's my opinion.

坦白说，这就是我的看法。

I think that opinion is shared with many of you out there as well.

我认为你们中的许多人也同意这个观点。

Now, as I mentioned earlier, when it's cold outside, the air tends to be drier.

现在，正如我之前提到的，当外面寒冷时，空气往往会变得干燥。

Not always.

并非总是如此。

I mean, you could live in an environment that's very cold and very rainy.

我的意思是，你可能生活在一个非常寒冷和多雨的环境中。

Obviously, very rainy is very humid.

显然，多雨非常潮湿。

It's maximum humidity if you think about it.

如果您考虑一下，那就是最大湿度。

But if you are going to spend time out of doors in cold days of winter, which by the way, is a really good thing for other reasons.

但如果你打算在寒冷的冬天到户外度过，顺便说一句，出于其他原因，这确实是一件好事。

I'll get into those reasons in a moment because they relate directly to why there's such a prevalence of colds and flus because in general, people are not doing what I'm about to tell you to do.

我稍后会讨论这些原因，因为它们与为什么感冒和流感如此流行直接相关，因为一般来说，人们没有做我要告诉你做的事情。

But there are two things to keep in mind if you're going to be out of doors.

但如果您要外出，有两件事需要记住。

First of all, all the things about proximity still hold.

首先，所有关于邻近性的事情仍然有效。

There have been studies of people who have colds and flus sneezing in indoor environments versus outdoor environments and how much transmission there is.

有人对感冒和流感患者在室内环境和室外环境中打喷嚏以及传播程度进行了研究。

Again, it boils down to proximity.

再次，它归结为邻近性。

Yes, you can get a cold or flu from somebody sneezing out of doors next to you just as well as you can if they sneeze next to you indoors.

是的，你可能会因为别人在室外打喷嚏而患上感冒或流感，就像他们在室内打喷嚏一样。

There's a slightly higher probability that you'll get it from them if they're sneezing at that same distance.

如果他们在相同的距离打喷嚏，你从他们那里感染病毒的可能性会稍高一些。

But you're indoors as opposed to outdoors.

但你是在室内而不是室外。

Obviously, sneezers, coughers.

显然，是打喷嚏、咳嗽。

Sneeze and cough in the other direction.

向另一个方向打喷嚏和咳嗽。

Cover your mouth and nose.

捂住嘴和鼻子。

If you don't have a tissue or something, we are told, and I subscribe to the idea that sneezing into your elbow or coughing into your elbow is probably the next best thing to not covering up at all as opposed to into your hand, which then you touch other things and yourself.

我们被告知，如果你没有纸巾或其他东西，我同意这样的观点，即对着你的肘部打喷嚏或咳嗽时对着你的肘部可能是仅次于完全不遮盖的最好方法，而不是用手捂住，然后用手触摸其他东西和你自己。

Anyway, without getting into the mechanics of sneezing and coughing too deeply, if you're going to be outside in the cold winter months and you'd like to avoid getting colds and flus, when you run, when you exercise, when you walk, when you're in conversation, try to nasal breathe unless you have to mouth breathe.

无论如何，在不深入了解打喷嚏和咳嗽的机制的情况下，如果您要在寒冷的冬季外出，并且想避免患感冒和流感，那么当您跑步、锻炼、走路、交谈时，请尝试用鼻呼吸，除非您必须用嘴呼吸。

And if you can sense your nasal passages or your mouth drying out because of that hard breathing--

如果你能感觉到你的鼻腔或口腔因呼吸困难而变得干燥——

And by the way exercise during the winter months is still important.

顺便说一句，冬季锻炼仍然很重要。

So I'm not discouraging people from exercising outdoors during the winter months as long as you can do it safely.

因此，我并不劝阻人们在冬季进行户外锻炼，只要可以安全地进行即可。

But if you feel those air passages drying out, just be aware that when you take those dried out air passages indoors and you're around other people that might have colds and flus, you are going to be more susceptible.

但是，如果您感觉这些空气通道干燥，请注意，当您将这些干燥的空气通道带入室内并且周围有其他可能患有感冒和流感的人时，您会更容易受到影响。

So that's cause for taking a hot shower, perhaps if you have access to a steam room or humidifier and rehydrating those nasal and oral passages.

因此，如果您可以使用蒸汽房或加湿器并为鼻腔和口腔通道补充水分，那么这就是洗热水澡的原因。

Now, if you're outside and running and you're breathing hard and your nasal passages are drying out, does that mean that you're more susceptible to colds and flus that are just out in that environment if no one else is around?

现在，如果您在户外跑步，呼吸困难且鼻道干燥，这是否意味着您更容易感染在周围没有其他人的环境中出现的感冒和流感？

Chances are, no.

很可能，不。

However, what we were all told when we were kids, which is if you go outside and you get a chill, it's a good idea when you come back inside to take a hot shower or a hot bath or if you have access to a sauna and to a heat back up, that's also true.

然而，当我们还是孩子的时候，我们都被告知，如果你出去感到寒冷，那么当你回到室内洗个热水澡或热水澡时是个好主意，或者如果你可以使用桑拿浴室并进行热备份，这也是事实。

Why?

为什么？

Well, it does seem that there's a relationship between core body temperature and susceptibility to cold and flu.

嗯，核心体温与感冒和流感的易感性之间似乎确实存在关系。

And this is something I'm going to go deeply into in the episode on colds and flus.

这是我将在感冒和流感这一集中深入探讨的内容。

Keep in mind that fevers that are the response to exposure to a cold or flu or being full-blown sick with a cold and flu are an attempt of your immune system to heat up that virus and destroy it.

请记住，发烧是接触感冒或流感或患感冒和流感后的反应，是免疫系统试图加热病毒并消灭它。

Keep that in mind if you're considering taking any kind of medication to lower your fever.

如果您正在考虑服用任何药物来退烧，请记住这一点。

Of course, know that highly elevated body temperatures a.k.a.

当然，要知道体温升高又名。

fever can be very dangerous to the brain and body.

发烧对大脑和身体非常危险。

There's a fairly limited upper range of temperatures that we can go into before we start damaging ourselves.

在我们开始伤害自己之前，我们可以进入的温度上限相当有限。

But also keep in mind that fever is an adaptation designed to destroy viruses.

但也要记住，发烧是一种旨在消灭病毒的适应。

So if you blunt the fever, you are actually letting a cold or virus to proliferate more readily than it would if you allowed a slight fever to combat that.

因此，如果你退烧，实际上你会比让轻微发烧来对抗感冒或病毒更容易扩散。

So there's a whole discussion to be had there because obviously, you don't want people cooking their brains due to elevated fever and not treating that fever.

因此，这里需要进行全面的讨论，因为显然，你不希望人们因为发烧而烧脑而不治疗发烧。

But you also don't want to reduce your core body temperature too much, which raises the question of things like cold plunges.

但您也不希望降低过多的核心体温，这会引发诸如骤冷之类的问题。

Should you be taking cold showers and doing cold plunges in the winter months when it's already cold and you're susceptible to colds and maybe you're coming down with a cold?

在冬天，天气已经很冷，你很容易感冒，甚至可能感冒了，你是否应该洗冷水澡和冷水浴呢？

Should you do that?

你应该这样做吗？

Well, that segues into the next question that I'm going to answer for this AMA which relates directly to cold exposure and so-called cyclic hyperventilation breathing sometimes associated with so-called Wim Hof breathing but other forms of deliberate breathing as well.

好吧，这就是我要在 AMA 中回答的下一个问题，该问题与寒冷暴露和所谓的循环过度换气呼吸直接相关，有时与所谓的 Wim Hof 呼吸相关，但也与其他形式的刻意呼吸相关。

And how specific forms of deliberate breathing and how deliberate cold exposure can indeed be used to offset or even prevent entirely infection due to bacterial or viruses.

以及如何使用特定形式的有意呼吸和有意的寒冷暴露确实可以用来抵消甚至完全预防细菌或病毒引起的感染。

But if you're already coming down with a bacterial or viral infection, why cyclic hyperventilation breathing or why deliberate cold exposure may actually be the worst thing if you are already contracting or if contracted.

但是，如果您已经患有细菌或病毒感染，那么如果您已经感染或已经感染，为什么周期性过度换气呼吸或为什么故意暴露在寒冷中可能是最糟糕的事情。

If you are contracting or have already contracted a cold or virus.

如果您正在感染或已经感染感冒或病毒。

So we'll answer that question next.

那么我们接下来将回答这个问题。

In the meantime, just know that yes, indeed in the winter months, you are more susceptible to colds and flus because there's more of them going around.

与此同时，要知道，是的，确实在冬季，您更容易患感冒和流感，因为周围有更多的感冒和流感。

We talked about some of the reasons why they're going around and some of the things you can do to protect yourself against those colds and flus.

我们讨论了它们传播的一些原因，以及您可以采取的一些措施来保护自己免受感冒和流感的侵害。

There are a bunch of other things that you can do that are very valuable that we'll explore in the full length episode on colds and flus and how to avoid getting them.

您还可以做很多其他非常有价值的事情，我们将在有关感冒和流感的完整剧集中探讨这些事情以及如何避免感染它们。

And I'm hoping you all stay clear of colds and flus these winter months.

我希望你们在这个冬季远离感冒和流感。

And now you have some tools to try and reduce the duration and severity of those colds and flus should you get one.

现在，您可以使用一些工具来尝试减少感冒和流感的持续时间和严重程度。

OK.

好的。

So as I alluded to a few minutes ago, the next question is about cyclic hyperventilation a.k.a.

正如我几分钟前提到的，下一个问题是关于周期性过度通气，又名。

Wim Hof breathing as well as deliberate cold exposure and trying to ward off or shorten the amount of time that one is sick with a cold or a flu.

维姆·霍夫（Wim Hof）呼吸以及故意暴露在寒冷中，并试图避免或缩短患感冒或流感的时间。

Now as I answer this question, I'm also going to take the liberty of expanding the question a little bit, so a little bit of editorializing here because I know that a number of people are probably also going to wonder whether or not they should exercise if they are feeling not well with a cold or flu or more commonly whether or not they should exercise if they feel like they quote-unquote, "might be coming down with something" or whether or not they should rest instead.

现在，当我回答这个问题时，我也将冒昧地稍微扩展一下这个问题，所以在这里进行一些社论，因为我知道很多人可能也会想知道，如果他们感觉感冒或流感不舒服，或者更常见的是，如果他们感觉自己“可能会生病”，或者他们是否应该休息，他们是否应该锻炼，是否应该锻炼。

Now I want to emphasize that I think these questions are really great and really important because it's the winter months or it's the summer months.

现在我想强调的是，我认为这些问题非常好而且非常重要，因为现在是冬季或夏季。

We all contend with this stuff.

我们都在与这些东西作斗争。

We are exposed to people on planes, at work, kids come home from school with different sniffles and coughs, and we don't know because there aren't clear data as to whether or not we should rest more or whether or not we should engage in specific practices in order to keep our immune system strong.

我们在飞机上、工作中、孩子放学回家时都会接触到有不同鼻涕和咳嗽症状的人，我们不知道，因为没有明确的数据表明我们是否应该多休息，或者我们是否应该进行特定的练习，以保持我们的免疫系统强大。

And a lot of that has to do with the fact that the messaging around exercise, and cold exposure, and cyclic hyperventilation is very direct on the one hand, but also very complicated.

这在很大程度上与以下事实有关：围绕运动、寒冷暴露和周期性过度换气的信息一方面非常直接，但也非常复杂。

For instance, we hear that exercise, nutrition, and great sleep, and quality social interactions keep our immune system strong.

例如，我们听说锻炼、营养、良好的睡眠以及高质量的社交互动可以使我们的免疫系统保持强大。

And by the way everything about that statement is true.

顺便说一下，该声明的所有内容都是真实的。

However, a few minutes ago, we were talking about how proximity to others also increases your risk of cold or flu and a lot of social interaction involves proximity to others.

然而，几分钟前，我们讨论了与他人的接近会如何增加患感冒或流感的风险，并且许多社交互动都涉及与他人的接近。

Now perhaps that's not the best example.

现在也许这不是最好的例子。

But we also hear that exercise can improve our immune system.

但我们也听说运动可以改善我们的免疫系统。

And indeed, it can.

事实上，它可以。

However, we also know that if you exercise too long and/or too hard you can actually deplete your immune system.

然而，我们也知道，如果运动时间过长和/或运动强度过大，实际上可能会削弱您的免疫系统。

Now the immunologists out there will say there's no such thing as a depleted immune system.

现在免疫学家会说不存在免疫系统衰竭这样的事情。

What we're really talking about here is making yourself more susceptible to colds and flus and other types of infections had you not exercised than if you did.

我们在这里真正讨论的是，如果你不锻炼，那么你会比锻炼时更容易患感冒、流感和其他类型的感染。

Why?

为什么？

Because any sort of exercise that's going to create a meaningful adaptation, so a reduction in heart rate over time or a reduction in blood pressure over time, or hypertrophy muscle growth, or strength increase, or muscular endurance increase, any sort of exercise that actually will trigger that sort of adaptation requires that, in the short term, you actually raise your heart rate, or raise your blood pressure, or raise your inflammatory cytokines, or challenge the muscle in some way that you can't actually move a weight another inch.

因为任何类型的运动都会产生有意义的适应，例如随着时间的推移心率降低或血压随时间降低，或肥大的肌肉生长，或力量增加，或肌肉耐力增加，任何类型的运动实际上会触发这种适应，要求你在短期内实际上提高你的心率，或升高你的血压，或升高你的炎症细胞因子，或以某种你实际上无法将重量移动一英寸的方式挑战肌肉。

And the adaptation that follows is you get stronger, or your heart rate is reduced at rest, or your blood pressure is reduced at rest, all topics that we covered in the four episode guest series with Dr. Andy Galpin and other episodes that I've done about exercise physiology.

接下来的适应是你变得更强壮，或者你的心率在休息时降低，或者你的血压在休息时降低，这些都是我们在安迪·加尔平博士的四集客座系列和我所做的关于运动生理学的其他剧集中讨论的所有主题。

So what we're talking about here is that exercise is a form of deliberate stress to your muscles, to your cardiovascular system, depending on the form of exercise and so on that's designed to create an adaptation that makes your muscles, your nerves, in some cases, both, your heart, et cetera, stronger, better, capable of more output.

所以我们在这里讨论的是，运动是对你的肌肉、心血管系统有意施加压力的一种形式，具体取决于运动的形式等等，它的目的是创造一种适应，使你的肌肉、你的神经，在某些情况下，你的心脏等等，变得更强、更好、能够输出更多。

Similarly deliberate cold exposure, we know, is a stressor.

同样，我们知道，故意暴露在寒冷中也是一种压力源。

It causes the release of the catecholamines, dopamine, epinephrine, and norepinephrine, and does so to a very significant degree and over a long period of time of several hours.

它会导致儿茶酚胺、多巴胺、肾上腺素和去甲肾上腺素的释放，并且释放的程度非常显着，并且持续几个小时的很长一段时间。

So it's a deliberate stressor to induce the stress response you are controlling it.

所以它是一个故意的压力源，以诱发你正在控制的压力反应。

That's the deliberate part.

这就是故意的部分。

And indeed, when those catecholamines are deployed, you are, in fact, more resistant to colds and flus for a short while.

事实上，当这些儿茶酚胺被使用时，你实际上在短时间内对感冒和流感有更强的抵抗力。

However, if the stressor is ongoing, so if you do too much deliberate cold exposure in one session or too many sessions of deliberate cold exposure, or if you do too intense of a workout, or you work out too long or too frequently, especially if it starts to impede your nighttime sleep, either the duration or quality of your sleep, well, then those stressors that in many ways can protect you and buffer you against infections actually can make you more susceptible to those infections.

然而，如果压力源持续存在，那么，如果您在一次训练中故意暴露在寒冷环境中过多，或者进行了太多次故意暴露在寒冷环境中，或者您锻炼强度过大，或者锻炼时间过长或过于频繁，特别是如果它开始妨碍您的夜间睡眠，无论是睡眠持续时间还是质量，那么，那些在许多方面可以保护您并缓冲您免受感染的压力源实际上会使您更容易受到这些感染。

So this is very important to point out.

所以指出这一点非常重要。

People often think, OK, I'm coming down with a cold or flu, I'm going to exercise and I'm going to fight it off.

人们常常想，好吧，我得了感冒或流感，我要锻炼身体，我要战胜它。

I'm going to run it out.

我要把它用完。

And you hear all sorts of lore that comes from running coaches and old wives' tales and from just around town where people will say things like, well, if the illness is below the neck, if it's in your lungs, don't run or lift weights.

你会听到各种各样来自跑步教练和老太太的故事以及来自城镇周围的传说，人们会说，好吧，如果疾病在颈部以下，如果在肺部，就不要跑步或举重。

But if it's just the sniffles, if it's just a head cold, then it's safe to do.

但如果只是流鼻涕，如果只是感冒，那么这样做是安全的。

Look, there is 0 minus 1 solid evidence that statements like that are true.

看，有 0 负 1 确凿的证据表明这样的陈述是正确的。

It is highly individual because it's going to depend on which cold or flu, which strain of cold or flu, where you are in the arc of that infection, your natural immune response, the other people you're around whether, or not you're getting continual exposure to that cold or flu and you're trying to fight it off because you live with a family member with that cold or flu or whether or not you had a one time exposure, all of this stuff is relevant.

它是高度个体化的，因为它取决于哪种感冒或流感、哪种感冒或流感、您处于感染弧线的位置、您的自然免疫反应、您周围的其他人、您是否持续接触这种感冒或流感以及您是否正在努力抵抗它，因为您与患有这种感冒或流感的家庭成员住在一起，或者您是否曾经接触过这种感冒或流感，所有这些都是相关的。

So the question is, can cyclic hyperventilation a.k.a.

所以问题是，周期性过度通气是否可以称为周期性过度通气？

Wim Hof type breathing keep us from getting sick.

维姆·霍夫式呼吸可以防止我们生病。

So let's just answer that question first, then we'll talk about deliberate cold exposure, and then we'll talk about exercise because all three of these things basically converge on the same answer.

因此，让我们先回答这个问题，然后我们将讨论故意的寒冷暴露，然后我们将讨论锻炼，因为所有这三件事基本上都集中在同一个答案上。

There are some data to show that cyclic hyperventilation breathing can indeed help ward off the symptom response to bacterial infection.

有一些数据表明，周期性过度换气呼吸确实可以帮助避免细菌感染的症状反应。

So what I'm about to describe are the results of what I consider now a classic paper exploring so-called Wim Hof breathing.

所以我要描述的是我现在认为是一篇探索所谓 Wim Hof 呼吸的经典论文的结果。

Wim Hof a.k.a.

维姆·霍夫又名

The Iceman is somebody who achieved notoriety for a couple of things.

冰人因几件事而声名狼藉。

One is deliberate cold exposure.

一是故意冷暴露。

And he has embraced and indeed embarked on these very extreme instances of deliberate cold exposure.

他已经接受并确实开始了这些非常极端的故意暴露在寒冷中的例子。

He holds world records, multiple world records in fact for duration of time in ice up to his neck and swimming under icebergs, things that, frankly, I do not recommend most people do.

他保持着世界纪录，事实上多项世界纪录，包括在冰层中停留的时间以及在冰山下游泳的时间，坦率地说，我不建议大多数人这样做。

But Wim Hof method involves deliberate cold exposure.

但 Wim Hof 方法涉及故意的冷暴露。

But also cyclic hyperventilation breathing so we need to separate out those two components any time we're talking about Wim Hof methods.

但也有周期性过度换气呼吸，因此每当我们谈论 Wim Hof 方法时，我们都需要将这两个组成部分分开。

I also want to point out that whether or not you're going to explore cyclic hyperventilation of any kind, any kind not just Wim Hof type breathing, which is one type of cyclic hyperventilation breathing that you never, ever, ever-- yes, I said it three times-- combine cyclic hyperventilation with exposure to water, meaning that you don't do it in the bathtub, you don't do it in a swimming pool.

我还想指出的是，无论你是否要探索任何类型的周期性过度换气，任何类型而不仅仅是维姆·霍夫式呼吸，这是一种你永远、永远、永远——是的，我说了三遍——将周期性过度换气与接触水结合起来的类型，这意味着你不能在浴缸中进行，也不能在游泳池中进行。

Frankly, don't even do it standing in a puddle.

坦率地说，甚至不要站在水坑里这样做。

Don't do it anywhere near water because, in fact, people have drowned due to doing cyclic hyperventilation and then either deliberately going into water or passing out while in water and they've drowned, OK?

不要在靠近水的地方这样做，因为事实上，人们因为循环过度换气而被淹死，然后故意进入水中或在水中昏倒，他们就被淹死了，好吗？

So even though Wim Hof method includes deliberate cold exposure and cyclic hyperventilation, and it does so in a very specific manner, it's very important that any time you're going to do cyclic hyperventilation, that you not do it anywhere near water or while operating heavy machinery, or driving, or anything that requires important mechanics or breathing for that matter.

因此，尽管 Wim Hof 方法包括故意的寒冷暴露和周期性过度换气，并且它以非常具体的方式进行，但非常重要的是，任何时候您要进行周期性过度换气，都不要在靠近水的地方或在操作重型机械、驾驶或任何需要重要机械或呼吸的情况下进行。

OK, I really want to establish that.

好吧，我真的很想确定这一点。

I don't just say that to protect me.

我这么说不仅仅是为了保护我。

I say that to protect you.

我这么说是为了保护你。

OK, what is cyclic hyperventilation breathing.

好的，什么是周期性过度换气呼吸。

Cyclic hyperventilation breathing is deliberately inhaling and exhaling with vigor repeatedly.

周期性过度换气呼吸是故意反复用力吸气和呼气。

OK?

好的？

Cyclic hyperventilation.

周期性过度换气。

My laboratory has studied cyclic hyperventilation in addition to other types of breathing.

除了其他类型的呼吸之外，我的实验室还研究了周期性过度换气。

Although, it has different forms.

虽然，它有不同的形式。

It generally looks something like this, a big, deep Inhale through the nose, so putting a lot of physical effort into maximally inhaling the lungs, and then either letting the air leave the nose or mouth passively.

它通常看起来像这样，通过鼻子进行一次大而深的吸气，因此要付出大量的体力来最大程度地吸入肺部，然后让空气被动地离开鼻子或嘴巴。

So letting it, quote-unquote, fall out of the nose or lungs, or actively exhaling.

因此，让它从鼻子或肺部掉出来，或者主动呼气。

So it's either active inhale, passive exhale or it's active inhale, active exhale.

所以要么主动吸气，被动呼气，要么主动吸气，主动呼气。

OK, so for instance, it would look something like this.

好的，例如，它看起来像这样。

I'll just do a cycle of three of these Inhale exhales but cyclic hyperventilation typically would go 15, 20, maybe even 30 of these breaths.

我只会进行 3 次吸气呼气的循环，但循环过度换气通常会进行 15 次、20 次、甚至 30 次这样的呼吸。

OK?

好的？

So that's three active inhales, active exhales, repeating that for 10, 15, 25, maybe even 30 inhale-exhale cycles is so-called cyclic hyperventilation.

所以这就是三个主动吸气、主动呼气，重复 10、15、25、甚至 30 个吸气-呼气周期，就是所谓的循环过度换气。

And it's known to cause the release of epinephrine and norepinephrine within the brain and body.

众所周知，它会导致大脑和体内释放肾上腺素和去甲肾上腺素。

That's well established.

这是很确定的。

Now there are other hormones that are actively released very quickly and significantly so as a consequence of cyclic hyperventilation.

现在，由于周期性过度换气，还有其他激素会非常快速且显着地主动释放。

There is a study entitled voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans that was published in the proceedings of the National Academy of Sciences USA in 2014, which took individuals who volunteered for the study, injected them with bacteria E.

2014年美国国家科学院院刊上发表了一项题为“人类交感神经系统的自愿激活和先天免疫反应的减弱”的研究，该研究对自愿参与这项研究的个体注射了大肠杆菌。

coli.

大肠杆菌。

When that happens, people get very, very sick, they get a fever response.

当这种情况发生时，人们会变得非常非常不舒服，他们会出现发烧反应。

They tend to feel nauseous.

他们往往会感到恶心。

They often throw up.

他们经常呕吐。

They have diarrhea and other symptoms of bacterial infection.

他们有腹泻和其他细菌感染症状。

None of that surprising.

这一切都不足为奇。

However, it was shown in the study that people that do the cyclic hyperventilation component of Wim Hof breathing, so no deliberate cold exposure in this study, just the cyclic hyperventilation component of Wim Hof breathing, had significantly lower if not zero response, that is symptom response to the injection of E.

然而，研究表明，进行 Wim Hof 呼吸的循环过度换气部分的人，因此在本研究中没有故意暴露于寒冷，只是 Wim Hof 呼吸的循环过度换气部分，其反应显着较低（如果不是零），即对注射大肠杆菌的症状反应。

coli.

大肠杆菌。

OK.

好的。

Now that could be viewed as good in the sense that they didn't get the fevers or they had lesser fever.

现在，从他们没有发烧或发烧程度减轻的意义上来说，这可以被视为良好。

They didn't get the headaches.

他们没有感到头痛。

They didn't get the vomiting.

他们没有呕吐。

They didn't get the diarrhea.

他们没有腹泻。

But of course, the E.

但当然，E.

coli was in their system too.

大肠杆菌也在他们的系统中。

So you could argue that they didn't get the immune response that they wanted.

所以你可以说他们没有得到他们想要的免疫反应。

OK?

好的？

But the point of this study that I think is interesting is that it shows not that cyclic hyperventilation itself can prevent the symptoms of bacterial infection response but that high levels of adrenaline and noradrenaline, also called epinephrine and norepinephrine, those are the same things, that can reduce the symptoms in response to a bacterial infection.

但我认为这项研究有趣的一点是，它表明周期性过度换气本身并不能预防细菌感染反应的症状，而是表明高水平的肾上腺素和去甲肾上腺素，也称为肾上腺素和去甲肾上腺素，它们是相同的物质，可以减轻细菌感染反应的症状。

Now the idea here is that the innate immune response, which is a kind of global immune response to any kind of infection, bacterial, or viral, or otherwise was suppressed.

现在的想法是，先天免疫反应是对任何类型的感染、细菌、病毒或其他感染的一种整体免疫反应，被抑制。

It was somehow bypassed by having high levels of epinephrine and norepinephrine in the bloodstream.

它在某种程度上被血液中高水平的肾上腺素和去甲肾上腺素绕过。

And some of that was actually confirmed in this study.

其中一些在这项研究中得到了证实。

And there are a few other studies that allude to that mechanism as well.

还有一些其他研究也提到了这种机制。

Now the point here is that we hear so often that stress makes our immune system vulnerable.

现在的重点是，我们经常听到压力会使我们的免疫系统变得脆弱。

It, quote-unquote, lowers our immune system or lessens our immune system.

它，引用不引用，降低我们的免疫系统或削弱我们的免疫系统。

And to some extent, that's true.

在某种程度上，这是事实。

It certainly is true for chronic stress and especially any stress that impedes our sleep cycles and has us sleeping less.

对于慢性压力，尤其是任何阻碍我们睡眠周期并导致我们睡眠减少的压力来说，这当然是正确的。

Keep in mind that getting enough quality sleep each night is the best thing, the absolute best thing you can do, not just for mood, focus, and alertness throughout the day but also to keep your immune system robust and able to ward off infections of all kinds.

请记住，每晚获得充足的优质睡眠是最好的事情，绝对是您能做的最好的事情，不仅可以提高全天的情绪、注意力和警觉性，还可以保持您的免疫系统强大并能够抵御各种感染。

So prioritize sleep.

所以优先考虑睡眠。

I'm always saying this.

我总是这么说。

And we've done multiple episodes about sleep.

我们已经制作了多集有关睡眠的剧集。

So you can find protocols for all of that at hubermanlab.com just by putting sleep protocols into the Search function.

因此，您只需将睡眠协议放入搜索功能即可在 hubermanlab.com 上找到所有这些协议。

But sleep, sleep, sleep is the foundation of mental health, physical health, and performance.

但睡眠、睡眠、睡眠是心理健康、身体健康和表现的基础。

And that includes immune system function.

这包括免疫系统功能。

But despite the fact that chronic stress, especially stress that impedes our sleep can disrupt our immune system and make us more vulnerable to bacterial, viral, and fungal infections, acute stress.

然而，尽管慢性压力，尤其是阻碍我们睡眠的压力会破坏我们的免疫系统，使我们更容易受到细菌、病毒和真菌感染，但急性压力仍然存在。

That is brief peaks lasting minutes to hours of adrenaline and norepinephrine can actually protect us in keeping away infections.

持续几分钟到几小时的短暂峰值肾上腺素和去甲肾上腺素实际上可以保护我们免受感染。

How?

如何？

Why?

为什么？

Well, if you think about it in an evolutionary adaptive response kind of way, there were probably trillions of instances in human evolution and probably tens of thousands of instances in your own life that you've had and that you will have when you had to mobilize, something needed to be done.

好吧，如果你以一种进化适应性反应的方式来思考，人类进化中可能有数万亿个实例，你自己的生活中可能有数万个实例，当你必须动员起来，需要做一些事情时，你就会遇到这些实例。

You didn't have time to eat.

你没时间吃饭。

This isn't necessarily the thing of saber-toothed tigers coming to get you.

这不一定是剑齿虎来抓你的事情。

This is deadlines.

这是最后期限。

This is you have to raise children.

这是你必须养育孩子。

This is you have to help others that are suffering in your family elsewhere.

这就是你必须帮助你的家人在其他地方遭受苦难的其他人。

And you, quote-unquote, did not have time to get sick.

而你，引述不引述，没有时间生病。

And what many people find is that after a period of stress, when they finally relax, they go on vacation, they get some time off, they take the weekend, that's when they get sick.

许多人发现，经过一段时间的压力后，当他们终于放松时，他们去度假，他们休息一段时间，他们度过周末，那就是他们生病的时候。

Why?

为什么？

Because those increases in epinephrine and norepinephrine, adrenaline and noradrenaline, that are the response that we call the acute stress response can actually ward off illness.

因为肾上腺素和去甲肾上腺素、肾上腺素和去甲肾上腺素的增加，即我们所说的急性应激反应，实际上可以预防疾病。

And it actually mobilizes the immune system through neural connections, to the spleen and thymus, and other organs of the immune system.

它实际上通过与脾脏和胸腺以及免疫系统其他器官的神经连接来调动免疫系统。

OK?

好的？

So this idea that stress depletes our immune system is true.

因此，压力会削弱我们的免疫系统这一观点是正确的。

But short-term stress, such as the type of short-term stress that we can induce with, for instance, cyclic hyperventilation or a brief, intense workout.

但短期压力，例如我们可以通过周期性过度换气或短暂、剧烈的锻炼引起的短期压力。

Let's not forget, if you do 12 to 15 minutes of high intensity interval training, that's also going to spike your epinephrine and norepinephrine and dopamine as well.

我们不要忘记，如果您进行 12 到 15 分钟的高强度间歇训练，这也会使您的肾上腺素、去甲肾上腺素和多巴胺激增。

And yes, deliberate cold exposure, cold shower of one to three minutes, ice plunge or cold plunge, one to three minutes, will spike that epinephrine, norepinephrine, and dopamine, and do so significantly over many hours.

是的，故意暴露在寒冷中，洗一到三分钟的冷水澡，一到三分钟的冰浴或冷水浴，都会使肾上腺素、去甲肾上腺素和多巴胺激增，而且会在几个小时内显着增加。

Will that help ward off infection?

这有助于预防感染吗？

Well, from a purely logical standpoint, the answer is, yes, it will.

嗯，从纯粹逻辑的角度来看，答案是，是的，会的。

However, if you're already coming down with a cold or flu and you're a little bit sleep deprived or if you were exposed to a cold or flu earlier that day and you haven't even realized that you were exposed, you're not feeling that a little bit of scratchiness in your throat, the little bit of malaise that sort of like, I don't feel quite right.

然而，如果你已经患了感冒或流感，并且睡眠有点不足，或者如果你当天早些时候接触过感冒或流感，但你甚至没有意识到自己已经接触过，你就不会感到喉咙里有一点发痒、一点点不适之类的感觉，我感觉不太对劲。

You know, that thing that we all recognize for ourselves that, for instance, I don't get headaches unless I'm getting sick.

你知道，我们都认识到这一点，例如，除非我生病了，否则我不会头痛。

I get sick about once every, gosh, I'd say 18 to 24 months, I'll get a cold or a flu.

我大约每隔 18 到 24 个月就会生病一次，天哪，我会得感冒或流感。

That's sort of the statistics of my cold flu averages.

这就是我的感冒流感平均值的统计数据。

There are some exceptions to that.

但也有一些例外。

But I don't tend to get headaches.

但我不太容易头痛。

I don't get stomach aches.

我不胃痛。

So if I have a headache or stomach ache, I know something's off.

因此，如果我头痛或胃痛，我就知道出了问题。

Something changed.

有些事情发生了变化。

There's something incoming or there's something in my system rather that I'm combating.

有一些东西传入，或者我的系统中有一些东西，而不是我正在对抗的东西。

So everyone needs to know for themselves where they are in that trajectory of getting ill.

因此，每个人都需要自己了解自己处于患病轨迹的哪个阶段。

And here's the recommendation I would make.

这是我要提出的建议。

Cyclic hyperventilation, deliberate cold exposure, intense workouts, all are great for enhancing the functioning of your immune system.

周期性的过度换气、刻意的寒冷暴露、剧烈的锻炼，所有这些都非常有助于增强免疫系统的功能。

And they have other benefits as well that we've covered in previous podcast episodes.

它们还有其他好处，我们在之前的播客节目中已经介绍过。

Again, you can find all of that at hubermanlab.com.

同样，您可以在 hubermanlab.com 上找到所有这些内容。

Some of the benefits of cyclic hyperventilation and deliberate cold exposure have been a bit overblown I would say things like increases in metabolism, et cetera, not that well substantiated.

周期性过度换气和故意寒冷暴露的一些好处有点被夸大了，我想说的是新陈代谢的增加等等，但没有得到很好的证实。

But increases in dopamine, norepinephrine, and mood, and alertness, very well substantiated in my opinion.

但在我看来，多巴胺、去甲肾上腺素、情绪和警觉性的增加得到了很好的证实。

When it comes to cyclic hyperventilation, can it quote-unquote boost your immune system?

当谈到周期性过度换气时，它能增强您的免疫系统吗？

Well, in the short term, yes, by way of increasing epinephrine and norepinephrine.

嗯，从短期来看，是的，通过增加肾上腺素和去甲肾上腺素。

Likewise, for deliberate cold exposure, but also likewise for exercise, provided the exercise is neither too long nor too intense that you're taking your system from activated in terms of a stress response plus the dopamine response, which gives you that kind of like post-exercise feel good, right?

同样，对于刻意的寒冷暴露，也同样对于运动，只要运动既不太长也不太剧烈，以至于你的系统在压力反应和多巴胺反应方面处于激活状态，这会给你一种运动后感觉良好的感觉，对吗？

Runners sometimes refer to it as the runner's high.

跑步者有时将其称为跑步者的高潮。

Although the runner's high probably has something to do with endogenous opioids as well that you naturally make.

尽管跑步者的兴奋感可能也与您自然产生的内源性阿片类药物有关。

We're not talking about opioids you take but opioids that you naturally make on long runs and things of that sort.

我们不是在谈论您服用的阿片类药物，而是您在长距离跑步中自然产生的阿片类药物以及类似的东西。

But if you're exercising too long.

但如果你运动时间太长。

And what do we mean by too long?

太长是什么意思？

Well, for most people, if we're talking about 10 to 15 minutes of warming up and then doing somewhere between 45 minutes to 60 minutes of intense resistance exercise with weights, or machines, or even body weight, that's a pretty long high intensity resistance training workout.

好吧，对于大多数人来说，如果我们谈论 10 到 15 分钟的热身，然后进行 45 分钟到 60 分钟的高强度阻力训练（使用重量、机器甚至自重），那么这就是相当长的高强度阻力训练。

If that workout extends to 75 minutes, are you going to deplete your immune system?

如果锻炼时间延长到 75 分钟，您的免疫系统会被耗尽吗？

Well, probably not.

嗯，可能不会。

But there's a lot of cortisol associated with a workout like that.

但这样的锻炼会产生大量的皮质醇。

That's actually part of what induces the adaptive response.

这实际上是引起适应性反应的部分原因。

But once you get past 90 minutes or 2 hours, well, then, chances are, if you're maintaining intensity for the duration of those work sets, especially if the rest periods are short, but even if they're long, you are indeed running the risk of, quote-unquote depleting your immune system.

但是，一旦你超过 90 分钟或 2 小时，那么，如果你在这些训练期间保持强度，特别是如果休息时间很短，那么很有可能，但即使休息时间很长，你也确实面临着耗尽你的免疫系统的风险。

So you have to find the duration of workouts that allow you to feel good both during, hopefully, although some of those workouts can be very hard.

因此，你必须找到能让你在期间感觉良好的锻炼持续时间，希望如此，尽管其中一些锻炼可能非常困难。

So you might not quote-unquote feel good to you subjectively but that also allow you to feel not completely depleted afterwards.

因此，你可能不会主观地对自己感觉良好，但这也让你在事后感到没有完全耗尽。

OK?

好的？

Because that will place you into conditions of vulnerability.

因为这会让你陷入脆弱的境地。

So for instance, if you are around a lot of people with colds and flus or it's the winter months and you are aware because of where you live or the conditions you live in that you're going to be exposed to a lot more colds and flus, you would be wise to pay attention to some of the things we talked about earlier in this episode and that are covered in the future episode on colds and flus and avoiding colds and flus, that is a standard Huberman Lab podcast episode will be all about that, but also paying attention to the duration of your workouts or-- I should say and/or your deliberate cold exposure, if you're doing that, any kind of cyclic hyperventilation, and frankly, any kind of stress that's spiking your adrenaline, keeping in mind that what you're trying to achieve is, yes, a robust immune response that can be buffered, can be augmented, and enhanced by these deliberate stressors but that if those deliberate stressors are too frequent, or too intense, or if you're already coming down with something, my stance, based on the research of colds and flus and their transmission as well as the research on cyclic hyperventilation, the immune system, deliberate cold exposure, and exercise, both the neural, hormonal, and immune related effects of all of that, that you'd be best off getting some extra rest and then returning to those things when you're feeling 100% robust.

例如，如果你周围有很多患有感冒和流感的人，或者现在是冬季，并且你知道由于你居住的地方或居住条件，你会接触到更多的感冒和流感，那么你最好注意我们在本集前面讨论过的一些事情，这些内容将在未来的感冒和流感集中介绍，并避免感冒和流感，这是标准的 Huberman 实验室播客集将全部涉及到的内容，但也要注意你锻炼的持续时间，或者——我应该说和/或你故意的寒冷暴露，如果你这样做的话，任何类型的周期性过度换气，坦率地说，任何一种会刺激你肾上腺素的压力，请记住，你想要实现的是，是的，一个强大的免疫反应，可以通过这些故意的压力源来缓冲、增强和增强，但如果这些故意的压力源太频繁，或者太频繁，强烈，或者如果你已经患上了某种疾病，我的立场是基于对感冒和流感及其传播的研究，以及对周期性过度换气、免疫系统、故意寒冷暴露和运动的研究，以及所有这些对神经、荷尔蒙和免疫相关影响的研究，你最好多休息一下，然后在你感觉 100% 强壮时再回来做这些事情。

So twice already during today's discussion, I talked about things that people have done or that people can do in order to somehow reduce the symptoms of infection but that perhaps are not advantageous in the long run or maybe even in the short run.

因此，在今天的讨论中，我已经两次谈到了人们已经做过的事情或人们可以做的事情，以便以某种方式减少感染症状，但从长远来看，甚至从短期来看，这些事情可能没有好处。

For instance, when we talked about fever, I mentioned that the fever is a natural response that your body deploys in order to kill off bacterial infections, viral infections, and in some instances, fungal infections as well.

例如，当我们谈论发烧时，我提到发烧是身体为了杀死细菌感染、病毒感染以及在某些情况下杀死真菌感染而做出的自然反应。

And I mentioned that if fevers are too high, it's actually dangerous for the brain and body.

我提到如果发烧太高，实际上对大脑和身体都是危险的。

But that if you reduce your fever by way of medication or other methods, well, then you're also reducing the immune response that can kill off those infections.

但如果你通过药物或其他方法退烧，那么你也会减少可以杀死这些感染的免疫反应。

So it's a delicate balance sometimes, although, sometimes it's very clear.

因此，有时这是一种微妙的平衡，但有时却非常清楚。

For instance, if you're an adult and your fever response is just by a degree or so, taking medication to reduce that fever response will probably prolong the existence of that viral or bacterial infection in your body.

例如，如果您是成年人，并且您的发烧反应只是程度左右，那么服用药物来减轻发烧反应可能会延长体内病毒或细菌感染的存在时间。

Similarly, we talked about this experiment where people did Wim Hof a.k.a.

同样，我们讨论了这个实验，人们做了 Wim Hof 又名：

Cyclic hyperventilation breathing.

周期性过度换气呼吸。

They'd been injected with E.

他们被注射了E。

coli, and as compared to the control group, they didn't have the symptoms of the immune response, the fever.

大肠杆菌，与对照组相比，他们没有出现免疫反应症状，即发烧。

Again, here we are back to fever.

我们又回到了发烧状态。

The headache, the vomiting, the diarrhea.

头痛、呕吐、腹泻。

But keep in mind, the E.

但请记住，E.

coli still existed in their system.

大肠杆菌仍然存在于他们的系统中。

So the cyclic hyperventilation breathing actually made them less effective at warding off or destroying that infection.

因此，周期性过度换气呼吸实际上使它们在抵御或消灭感染方面的效果较差。

OK.

好的。

So what they did is they bypassed the immune response.

所以他们所做的就是绕过了免疫反应。

And as a consequence, the infection or the foreign invader, I should, say still existed within them and longer than it would have had they not done the cyclic hyperventilation.

因此，我应该说，感染或外来入侵者仍然存在于他们体内，并且比他们没有进行周期性过度换气的情况要长。

So I don't want to confuse anybody.

所以我不想让任何人感到困惑。

I want to be very clear, however.

不过，我想说得很清楚。

There are certain things that one can do to reduce the symptomology of infection, such as taking something to reduce your fever but that actually are going to extend the duration over which that infection exists within you.

人们可以采取某些措施来减轻感染的症状，例如服用某些药物来退烧，但这实际上会延长感染在您体内存在的时间。

Right?

正确的？

Similarly, doing cyclic hyperventilation to reduce the immune response to a bacteria like E.

同样，进行周期性过度换气可以减少对大肠杆菌等细菌的免疫反应。

coli will allow that E.

大肠杆菌将允许 E.

coli to exist within you much longer than it would have otherwise.

大肠杆菌在您体内的存在时间比其他情况下要长得多。

So we have to understand that sometimes, indeed, the symptoms of the immune response are very unpleasant, things like fever, vomiting, diarrhea, but all of those symptoms exist as an adaptation designed to get you healthy again much more quickly.

所以我们必须明白，有时免疫反应的症状确实非常令人不快，比如发烧、呕吐、腹泻，但所有这些症状都是作为一种适应而存在的，旨在让你更快地恢复健康。

OK?

好的？

So in order to make things very clear.

所以为了让事情变得非常清楚。

If you're feeling healthy, by all means, explore cyclic hyperventilation.

如果您感觉健康，无论如何，请探索周期性过度换气。

Again, never near water.

再次强调，切勿靠近水。

And by the way, there are some other safety caveats there.

顺便说一句，还有一些其他安全注意事项。

Perhaps listen to the episode that I did on breathing or look at the newsletter that I did about breathing.

也许听听我做的关于呼吸的节目，或者看看我做的关于呼吸的时事通讯。

Again, all of which is available zero cost at hubermanlab.com because there are certain individuals like those who suffer from panic attacks, who should probably avoid cyclic hyperventilation breathing, and there are other forms of deliberate breathing that I offer up that are research backed that those sorts of individuals might prefer or probably should use if they're going to do deliberate breathing of any kind.

再说一次，所有这些都可以在 hubermanlab.com 上以零成本获得，因为有些人，比如患有恐慌症的人，可能应该避免周期性过度换气呼吸，而且我提供了其他形式的刻意呼吸，这些是经过研究支持的，如果这些人打算进行任何类型的刻意呼吸，他们可能更喜欢或可能应该使用。

There's also, by the way, a newsletter all about deliberate cold exposure, and that also delineates who perhaps should and shouldn't explore deliberate cold exposure.

顺便说一下，还有一份关于故意寒冷暴露的时事通讯，其中还描述了谁应该或不应该探索故意寒冷暴露。

But just to keep things fairly simple, exploring cyclic hyperventilation, exploring deliberate cold exposure are generally fine if done safely according to the protocols spelled out in those episodes if you are not experiencing symptoms of cold, or flu, or other types of infection.

但为了让事情变得相当简单，如果您没有出现感冒、流感或其他类型感染的症状，如果按照这些事件中规定的方案安全地进行，探索周期性过度换气、探索故意的寒冷暴露通常是没问题的。

If you are experiencing symptoms of cold, or flu, or other types of infection, I recommend that you not do cyclic hyperventilation, you not do deliberate cold exposure at that time.

如果您出现感冒、流感或其他类型感染的症状，我建议您不要进行周期性过度换气，此时不要故意进行寒冷暴露。

Also, I recommend that if you're going to do deliberate cold exposure, there is no reason whatsoever to do deliberate cold exposure for more than one to three minutes and starting with even 30 seconds and building up to 3 minutes is plenty.

另外，我建议，如果您打算进行刻意的冷暴露，则没有任何理由进行刻意的冷暴露超过一到三分钟，从 30 秒开始，逐渐增加到 3 分钟就足够了。

We talked about the 11 minutes per week threshold that was established by Dr. Susanna Søberg and others.

我们讨论了 Susanna Søberg 博士和其他人制定的每周 11 分钟的阈值。

You can learn more about that in the episode I did with Dr. Susanna Søberg.

您可以在我与 Susanna Søberg 博士一起做的节目中了解更多相关信息。

But when I hear about people doing 10 minutes of deliberate cold exposure, OK, like that.

但当我听说人们故意进行 10 分钟的寒冷暴露时，好吧，就像那样。

If you can build up to it safely, fine.

如果你能安全地达到它，那就好。

That's impressive.

这令人印象深刻。

And by all means, do that if you can do it safely.

无论如何，如果你能安全地做到这一点，就这样做。

Certainly not a place for most people to start.

当然不是大多数人的起点。

But I can't tell you how many people have contacted me saying, you know, I worked up to 30 minutes in the ice bath, and then I got sick or I did six minutes a day, every day in the ice bath, and then I got sick.

但我无法告诉你有多少人联系我说，你知道，我在冰浴中工作了长达 30 分钟，然后我就生病了，或者我每天在冰浴中工作了 6 分钟，然后我就生病了。

Well, it's no surprise because you're inducing a lot of stress repeatedly day after day after day.

嗯，这并不奇怪，因为你日复一日地反复引发很大的压力。

So consider what minimal effective dose is in the context of deliberate cold exposure or even cyclic hyperventilation.

因此，请考虑在故意寒冷暴露甚至周期性过度换气的情况下最小有效剂量是多少。

And I recommend, for deliberate cold exposure, starting with 30 seconds or so.

我建议，对于有意的冷暴露，从 30 秒左右开始。

But really one to three minutes, working up to that.

但实际上只要一到三分钟，就可以了。

Anywhere from, I don't know, three perhaps, or seven times per week, or maybe even just once per week, you're still going to derive benefits from that.

我不知道，无论从哪里开始，每周三次或七次，甚至每周一次，你仍然会从中受益。

No need to extend that much longer unless you have a specific reason to do that.

除非您有特殊原因，否则无需延长那么长时间。

And under those conditions, please go about doing that safely.

在这种情况下，请安全地进行操作。

With cyclic hyperventilation, my laboratory published a clinical trial showing that five minutes per day of cyclic hyperventilation has certain benefits in terms of improved mood, in terms of increasing heart rate variability, and some other important metrics of so-called autonomic nervous system function that were beneficial.

对于周期性过度换气，我的实验室发表了一项临床试验，表明每天五分钟的周期性过度换气对于改善情绪、增加心率变异性以及所谓的自主神经系统功能的其他一些重要指标有一定的好处。

There were other breathing techniques like cyclic sighing, which turned out to be more beneficial than cyclic hyperventilation.

还有其他呼吸技巧，例如周期性叹气，事实证明这比周期性过度换气更有益。

But nonetheless, if you want to explore cyclic hyperventilation, do it under conditions where you're healthy and use it as a tool, perhaps doing, I don't know maybe 1 or 2 rounds of 25 to 30 of those cyclic hyperventilation breathing approaches that I demonstrated earlier and that I talk about in the breathing episode and in the newsletter on breathing.

但尽管如此，如果你想探索周期性过度换气，请在你健康的情况下进行，并将其用作一种工具，也许做，我不知道可能是 1 或 2 轮 25 到 30 次循环过度换气呼吸方法，我之前演示过，我在呼吸章节和呼吸时事通讯中谈到过。

Maybe do that anywhere from one to five times per week.

也许每周这样做一到五次。

But if you're starting to do 10 to 15 minutes of cyclic hyperventilation every single day, you may buffer, that is augment your immune system in the short run.

但如果您开始每天进行 10 到 15 分钟的周期性过度换气，您可能会缓冲，即在短期内增强您的免疫系统。

But if you're confronted with a stressor of a cold or a flu virus because you came into contact with someone who had a cold or flu virus and you're doing that much cyclic hyperventilation every day, keep in mind that you are introducing exposure to a cold or flu virus on a backdrop of a lot of deliberately induced stress.

但是，如果您因接触患有感冒或流感病毒的人而面临感冒或流感病毒的压力，并且您每天都进行大量的周期性过度换气，请记住，您是在大量故意诱发的压力的背景下接触感冒或流感病毒的。

And then when it comes to exercise, I already mentioned that, for resistance exercise, after a warm-up, most people aren't going to be able to tolerate more than about 60 to 75 minutes, maybe even as short as 45 minutes, but certainly 60 to 75 minutes of high intensity output, whether or not it's short rest or long rest.

然后说到运动，我已经提到过，对于抗阻运动，在热身之后，大多数人都无法忍受超过大约60到75分钟，甚至可能短至45分钟，但肯定是60到75分钟的高强度输出，无论是短休息还是长休息。

And then when it comes to endurance exercise, it's highly variable because it has to do with conditioning and a bunch of other factors.

当谈到耐力运动时，它的变化很大，因为它与体能训练和许多其他因素有关。

But for myself, for instance, I do a long run once a week on Sunday.

但以我自己为例，我每周日都会进行一次长跑。

This was by the way covered in the foundational fitness episode that I did.

顺便说一句，这在我所做的基础健身课程中已经介绍过。

Again, you can find that at hubermanlab.com.

同样，您可以在 hubermanlab.com 上找到它。

I also did a newsletter on it.

我还为此做了一篇新闻通讯。

It's all very easy to find, zero cost.

这一切都很容易找到，零成本。

I do a long ruck of a couple hours, that is a weighted hike, or a run, which for me is long.

我会进行几个小时的长跑，即负重徒步或跑步，这对我来说很长。

So anywhere from 60 minutes to sometimes 90 minutes on Sundays but not if I'm feeling run down.

所以周日的时间从 60 分钟到有时 90 分钟不等，但如果我感到精疲力尽的话就不要这样做。

If I'm feeling run down, I'll shorten that to 45 minutes or maybe I don't do it at all if I'm really feeling rundown.

如果我感到精疲力竭，我会将时间缩短到 45 分钟，或者如果我真的感到精疲力尽，我可能根本不这样做。

I feel like I might be contracting a cold or flu or other type of virus.

我觉得我可能感染了感冒、流感或其他类型的病毒。

And then in the middle of the week, I do a 30-minute run.

然后在一周的中间，我会进行 30 分钟的跑步。

And then on Fridays, typically, although it could fall on any day depending on your schedule, I do so-called high intensity interval training.

然后，通常在周五，尽管根据你的日程安排，周五可能是任何一天，我都会进行所谓的高强度间歇训练。

Basically, what I'm trying to do is get my heart rate very close to maximum or maximum for periods of about a minute with some rest in between over the course of about 12 to 15 minutes.

基本上，我想要做的就是让我的心率非常接近最大值或最大值，持续大约一分钟，中间休息大约 12 到 15 分钟。

So does that mean that you shouldn't train for your half marathon or marathon that you shouldn't run 7 or 8 or 10 miles, no, absolutely not.

那么这是否意味着您不应该为半程马拉松或马拉松进行训练，您不应该跑 7 英里、8 英里或 10 英里，不，绝对不应该。

If you're conditioned to do that, it's hard to imagine that you are going to deplete your immune system by doing that.

如果你习惯于这样做，很难想象你会因此而耗尽你的免疫系统。

You've built up to it.

你已经做到了。

However, if you're somebody that's doing my sort of running regimen and then you go out and you run 10 miles on one day and you do 12 the next day or even 6 the next day, chances are you're going to deplete your immune system, you're going to place yourself into conditions of heightened vulnerability to viruses of all kinds.

然而，如果你正在执行我的跑步方案，然后你出去一天跑 10 英里，第二天跑 12 英里，甚至第二天跑 6 英里，那么你的免疫系统很可能会被耗尽，你会让自己陷入更容易受到各种病毒侵害的境地。

So you really have to consider the stress of exercise, the stress of deliberate cold exposure, the stress of cyclic hyperventilation, and think about it in the larger context of what you're being exposed to in terms of colds, flus, or other viruses, and also think about it in the context of how much sleep you're getting, how quality or depleting your social interactions are, and there's no perfect mathematical formula.

所以你真的必须考虑运动的压力、故意寒冷暴露的压力、周期性过度换气的压力，并在你所接触的感冒、流感或其他病毒的大背景下考虑它，还要在你的睡眠时间、社交互动的质量或消耗的背景下考虑它，而且没有完美的数学公式。

No one's walking around with something measuring their cortisol from moment to moment, thinking about how those cortisol spikes are relating to the probability that they're getting colds and flus.

没有人会时不时地带着测量皮质醇的东西走来走去，思考这些皮质醇峰值与他们患感冒和流感的可能性有何关系。

This is something that's learned intuitively over time.

这是随着时间的推移凭直觉学到的东西。

It's always, always learned by trial and error, that is, for instance, in my case, I can remember, I think it was back in 2018 I came back from a trip, I landed on Sunday.

总是，总是通过反复试验来学习，也就是说，例如，就我而言，我记得，我想那是在 2018 年，我旅行回来，我在周日着陆。

Monday, I did a morning workout.

星期一，我早上锻炼了。

And I decided to do something I rarely ever do, I did an afternoon resistance training workout as well.

我决定做一些我很少做的事情，我还进行了下午的阻力训练。

I did the low rep heavy stuff in the morning and I went back in the afternoon and did some higher rep volume type work in the evening.

我早上做了低次数、大重量的训练，下午又回去，晚上做了一些高次数的训练。

And indeed, that night, I had a little bit of tickle in my throat the next morning.

事实上，那天晚上，第二天早上我的喉咙有点痒。

That tickle had grown into a scratchy throat, and I got really sick that week.

那种痒痒已经变成了喉咙沙哑，那周我病得很厉害。

Now was it all the consequence of those two workouts in one day?

现在这都是一天内两次锻炼的结果吗？

No, it was the consequence of whatever I'd been exposed to, either during those workouts or in the days before.

不，这是我在训练期间或之前几天所经历的一切的结果。

It was the consequence of being depleted.

这是耗尽的结果。

So you need to think about these stressors as, yes, they can enhance your immune system, they can build you up, make you more resistant, but done too often or too intensely, they make you more susceptible to colds and flus.

因此，您需要考虑这些压力源，是的，它们可以增强您的免疫系统，它们可以增强您的免疫力，使您更具抵抗力，但过于频繁或过于强烈，它们会使您更容易患感冒和流感。

I'd like to take this time to thank you for joining me for this Ask Me Anything episode.

我想借此机会感谢您与我一起观看本期“有问必答”节目。

And I'd like to thank you for being a premium subscriber to the Huberman Lab podcast.

我要感谢您成为 Huberman Lab 播客的高级订阅者。

I'd like to remind you that, if I haven't answered your question already, that I will be doing these Ask Me Anythings every month.

我想提醒您，如果我还没有回答您的问题，我每个月都会做这些“问我任何事情”。

I will continue to sift through the questions that are on the premium website.

我将继续筛选高级网站上的问题。

And I would encourage you to put additional questions there and to upvote questions that you'd like to see the answers to.

我鼓励您在那里提出其他问题，并对您希望看到答案的问题进行投票。

If any of the questions that I responded to today you didn't feel were thoroughly answered enough, then please add a new question there and point that out.

如果我今天回答的任何问题您觉得没有得到足够彻底的回答，那么请在那里添加一个新问题并指出。

I will read all the questions that are there.

我将阅读其中的所有问题。

And I will strive to answer them as thoroughly, concisely, and clearly as possible.

我将努力尽可能彻底、简洁、清晰地回答他们。

Again, you can put those at hubermanlab.com/premium.

同样，您可以将它们放在 hubermanlab.com/premium 上。

And as always, thank you for your interest in science.

一如既往，感谢您对科学的兴趣。