How to Breathe Correctly for Optimal Health, Mood, Learning & Performance

如何正确呼吸以获得最佳的健康、情绪、学习和表现

Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

欢迎来到休伯曼实验室播客，我们在这里讨论科学和基于科学的日常生活工具。

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, we are discussing breathing.

今天我们要讨论的是呼吸。

Now, breathing is something that we are all familiar with because, frankly, we are all doing it right now, and we do it during our waking states and while we are asleep.

现在，呼吸是我们都熟悉的事情，因为坦率地说，我们现在都在做呼吸，我们在清醒状态和睡眠状态下都会这样做。

And most of us have probably heard that breathing is essential to life.

我们大多数人可能都听说过呼吸对于生命至关重要。

We hear that we can survive without food for some period of time, maybe even up to a month or more, that we can't survive that long without water, but we could survive a few days without water, depending on how well-hydrated we are when we go into that water deprivation and the heat of the environment we happen to be in.

我们听说我们可以在没有食物的情况下生存一段时间，甚至可能长达一个月或更长时间，没有水我们无法生存那么久，但我们可以在没有水的情况下生存几天，这取决于我们缺水时的水分状况以及我们所处环境的炎热程度。

But that we cannot survive without breathing for more than a few minutes, and that if we cease to breathe, that our brain and our bodily tissues will die.

但如果不呼吸超过几分钟，我们就无法生存，如果我们停止呼吸，我们的大脑和身体组织就会死亡。

And in fact, that is true.

事实上，确实如此。

However, despite everybody's knowledge that breathing is essential to life, I don't think that most people realize just how important how we breathe is to our quality of life.

然而，尽管每个人都知道呼吸对生命至关重要，但我认为大多数人并没有意识到我们的呼吸方式对我们的生活质量有多么重要。

And that includes our mental health, our physical health, and what we call performance.

这包括我们的心理健康、身体健康以及我们所说的表现。

That is our ability to tap into skills, either physical or cognitive, in ways that we would not be able to otherwise if we are not breathing correctly.

So today, we are going to talk about what it is to breathe correctly, both at rest, during sleep, in order to reduce our levels of stress, in order to wake up or to become more alert deliberately, and many, many other things, including how to stop hiccupping.

所以今天，我们将讨论什么是正确的呼吸，无论是在休息时还是在睡眠时，为了减轻我们的压力水平，为了醒来或故意变得更加警觉，以及许多其他的事情，包括如何停止打嗝。

This is one of the most searched-for topics on the internet.

这是互联网上搜索次数最多的主题之一。

Today, I will teach you the one method that is actually linked to science.

今天，我将教大家一种与科学实际相关的方法。

No, it does not involve drinking a glass of water backwards from the opposite side of the cup or holding your breath in any kind of esoteric way.

不，它不涉及从杯子的另一侧向后喝一杯水或以任何深奥的方式屏住呼吸。

It actually relates to the neural mechanisms, that is the brain-to-body connections, that cause the hiccup.

它实际上与神经机制有关，即导致打嗝的大脑与身体的连接。

A hiccup is a spasm of that neural circuit, and I'll teach you how to turn off that neural circuit in one try.

打嗝是神经回路的痉挛，我将教你如何一次性关闭该神经回路。

And that's not a technique I developed.

这不是我开发的技术。

It's a technique that's actually been known about for several centuries, and we now know the underlying mechanism.

这项技术实际上已经为人所知了几个世纪，而且我们现在知道了其基本机制。

So today's discussion will give to you many tools that you can apply.

因此，今天的讨论将为您提供许多可以应用的工具。

All of these tools are, of course, behavioral tools, so they're completely zero cost.

当然，所有这些工具都是行为工具，因此它们完全是零成本。

And in telling you how those tools work, you'll learn a lot about how the breathing, AKA the respiratory system, works and how it interfaces with the other organs and tissues of the body, in particular, the brain.

在告诉您这些工具如何工作的过程中，您将学到很多关于呼吸（又称呼吸系统）如何工作以及它如何与身体其他器官和组织（特别是大脑）相互作用的知识。

In fact, one of the most important things to understand about breathing right here at the outset is that breathing is unique among brain and bodily functions in that it lies at the interface between our conscious and our subconscious behavior, and it represents a bridge, literally, in the brain between the conscious and the subconscious.

事实上，从一开始就需要了解呼吸的最重要的事情之一是，呼吸在大脑和身体功能中是独一无二的，因为它位于我们的意识和潜意识行为之间的界面，并且从字面上看，它代表了大脑中意识和潜意识之间的一座桥梁。

What do I mean by that?

我这么说是什么意思？

Well, breathing does not require that we pay attention to our breathing or that we are even aware that we are breathing.

嗯，呼吸并不需要我们注意我们的呼吸，甚至不需要我们意识到我们正在呼吸。

It will just carry on in the background, either normally or abnormally.

它只会在后台正常或异常地进行。

And I'll teach you what normal and abnormal breathing is in a little bit.

我稍后会教你什么是正常呼吸和异常呼吸。

However, breathing is unique among brain and bodily functions in that at any moment, we can consciously take control of how we breathe.

然而，呼吸在大脑和身体功能中是独一无二的，因为在任何时刻，我们都可以有意识地控制我们的呼吸方式。

This is an absolutely spectacular and highly unusual feature of brain function.

这是大脑功能的一个绝对壮观且极不寻常的特征。

For instance, your digestion is carrying on in the background right now, whether or not you've had food recently or not, but you can't simply control your digestion by thinking about it in a particular way.

例如，无论您最近是否吃过食物，您的消化现在都在后台进行，但您不能简单地通过以特定方式思考来控制您的消化。

In fact, most people can't even control their thinking by trying to control their thinking.

事实上，大多数人甚至无法通过试图控制自己的思维来控制自己的思维。

That actually takes some practice.

这实际上需要一些练习。

It can be done.

这是可以做到的。

A topic for a future episode.

未来剧集的主题。

However, breathing is unique.

然而，呼吸是独特的。

Breathing will carry on involuntarily, subconsciously, in the background, as I said before, but if at any moment you want to hold your breath or inhale more deeply or vigorously or exhale longer than you inhale, you can do that.

正如我之前所说，呼吸会在后台不由自主地、潜意识地进行，但如果在任何时候你想屏住呼吸，或者吸气更深、更用力，或者呼气时间比吸气时间长，你都可以这样做。

Very few, if any, other neural circuits in your brain and body allow that level of control.

你的大脑和身体中很少有其他神经回路（如果有的话）可以实现这种程度的控制。

It turns out that level of control is not an accident.

事实证明，控制水平并非偶然。

It has been hypothesized that by controlling breathing, the brain is actually attempting to control its own state of mind.

据推测，通过控制呼吸，大脑实际上是在试图控制自己的精神状态。

Now, the way this was originally stated in a scientific research paper was a little bit different.

现在，最初在科学研究论文中表述这一点的方式有点不同。

It was a little bit more physiological.

这有点更生理性。

The statement was, "The brain, by regulating breathing, controls its own excitability."

声明是：“大脑通过调节呼吸来控制自身的兴奋性。”

Excitability in the context of neurobiology is how able the brain is to take in new information or not, how able the brain is or not to turn itself off to go to sleep, and to regulate its own levels of anxiety, focus, et cetera.

在神经生物学的背景下，兴奋性是指大脑是否能够接受新信息，大脑是否能够自动进入睡眠状态，以及调节自身的焦虑、注意力等水平。

If that seems a little bit abstract, I'll make it simple for you.

如果这看起来有点抽象，我会让你变得简单。

By changing your pattern of breathing, you can very quickly change what your brain is capable of doing.

通过改变你的呼吸模式，你可以很快改变你的大脑的能力。

In fact, a little bit later, I'll tell you that while you inhale, you are far better at learning and remembering information than during an exhale, and it is a very significant difference.

事实上，稍后我会告诉你，当你吸气时，你比呼气时更能学习和记忆信息，这是一个非常显着的差异。

Does that mean you should only inhale and not exhale?

这是否意味着你应该只吸气而不呼气？

No, of course not.

不，当然不是。

I'll teach you how to breathe for the sake of learning and memory, as well as for physical performance and a number of other things.

我将教你如何为了学习和记忆、身体表现和其他一些事情而呼吸。

So hopefully, I've been able to highlight for you the importance of breathing, not just for life, because yes, breathing is essential for life, but that the subtleties of how we breathe, the duration and intensity of our inhales and our exhales, how long we hold our breath between inhales and exhales, very critically defines our state of mind and our state of body, what we are able to do and what we are not able to do, and the great news is we can control our breathing, and in doing so, control our mental health, physical health, and performance.

所以希望我能够向你们强调呼吸的重要性，不仅对生命来说，因为是的，呼吸对生命至关重要，但我们如何呼吸的微妙之处，我们吸气和呼气的持续时间和强度，我们吸气和呼气之间屏住呼吸的时间，非常关键地定义了我们的精神状态和我们的身体状态，我们能够做什么和不能做什么，好消息是我们可以控制我们的呼吸，并且通过这样做，控制我们的心理健康、身体健康和表现。

Before we begin, I'd like to emphasize that this podcast is separate from my teaching and research roles at Stanford.

在开始之前，我想强调一下，这个播客与我在斯坦福大学的教学和研究角色是分开的。

It is, however, part of my desire and effort to bring zero-cost-to-consumer information about science and science-related tools to the general public.

然而，我的愿望和努力的一部分是将有关科学和科学相关工具的零成本消费者信息带给公众。

In keeping with that theme, I'd like to thank the sponsors of today's podcast.

为了与这个主题保持一致，我要感谢今天播客的赞助商。

There is so much NFL on ESPN right now.

ESPN 上现在有很多 NFL 节目。

Monday Night Football, plus pregame and postgame NFL Live, NFL Prime Time, everything you need to stay on top of every game, every week.

周一橄榄球之夜，以及 NFL 直播赛前和赛后、NFL 黄金时段，您每周都能掌握每场比赛所需的一切。

Unbelievable.

难以置信。

And now NFL Network is on the ESPN app.

现在 NFL Network 已登陆 ESPN 应用程序。

More football, more coverage, more ways to watch.

更多足球比赛、更多报道、更多观看方式。

Football's on all season long on ESPN and streaming on the ESPN app.

ESPN 提供整个赛季的足球赛事直播，并通过 ESPN 应用程序进行直播。

Let's talk about breathing.

我们来谈谈呼吸。

And of course, we breathe in order to bring oxygen into the body, but we also breathe to remove certain things from our body, in particular carbon dioxide.

当然，我们呼吸是为了将氧气带入体内，但我们也呼吸以从体内去除某些物质，特别是二氧化碳。

So the main players in today's discussion are going to be oxygen and carbon dioxide.

因此，今天讨论的主要参与者将是氧气和二氧化碳。

Now, a common misconception is that oxygen is good and carbon dioxide is bad, and that's simply not the case.

现在，一个常见的误解是氧气是好的，二氧化碳是坏的，但事实并非如此。

Let's just take a step back from that statement and let's think about this.

让我们从该声明中退后一步，思考一下这一点。

When we breathe in, we are largely breathing in air in order to bring oxygen into our body, and we can just stop right there and say, "Why do we breathe at all?

当我们吸气时，我们主要呼吸空气，以便将氧气带入我们的身体，我们可以停下来问：“我们到底为什么呼吸？

Why can't we just get oxygen from the world around us?" Well, it's because oxygen can't diffuse through our skin into the deeper cells of our body.

为什么我们不能从周围的世界获取氧气呢？”嗯，这是因为氧气无法通过我们的皮肤扩散到我们身体更深层的细胞。

Other single cell and very simple organisms can actually bring oxygen into their system without the need to breathe, but we have to breathe in order to bring oxygen to the cells that reside deep in our body.

其他单细胞和非常简单的生物体实际上可以在不需要呼吸的情况下将氧气带入其系统，但我们必须呼吸才能将氧气带入体内深处的细胞。

In particular, our brain cells, which are the most metabolically active cells in our body, require a lot of oxygen, and those brain cells are sitting, of course, in the brain, which is encased in the cranial vault, the skull, and so oxygen can't simply pass to those cells.

特别是，我们的脑细胞是我们体内代谢最活跃的细胞，需要大量的氧气，而这些脑细胞当然位于大脑中，大脑被包裹在颅骨中，因此氧气不能简单地传递到这些细胞。

So we need to have a system that will deliver oxygen to those cells.

因此，我们需要一个能够向这些细胞输送氧气的系统。

We also need a system, which turns out to be the breathing or respiratory system, that can offload or remove the gas that we call carbon dioxide, not because carbon dioxide is bad, but because too much of it in our system is not good.

我们还需要一个系统，它是呼吸或呼吸系统，可以卸载或去除我们称之为二氧化碳的气体，不是因为二氧化碳不好，而是因为我们的系统中过多的二氧化碳是不好的。

In fact, much of today's discussion will also center around the common misconception that carbon dioxide is something that we want to get rid of.

事实上，今天的大部分讨论也将围绕一个常见的误解，即二氧化碳是我们想要摆脱的东西。

You don't want to get rid of too much carbon dioxide, or else you can't actually get oxygen to the cells and tissues of your body in an efficient way.

So you need oxygen and you need carbon dioxide in your body.

所以你的身体需要氧气和二氧化碳。

You also need to be able to offload or remove carbon dioxide and bring in oxygen in the correct ratios so that you can perform the kind of mental functions and physical functions that you want to.

So if we just dial out even further, we say, "What are the key components of breathing?

因此，如果我们进一步思考，我们会说：“呼吸的关键组成部分是什么？

What are the elements within the body that allow us to bring oxygen to the tissues and cells as is required and remove carbon dioxide from the body as is required, and yet keep enough carbon dioxide around in order to allow oxygen to do its thing?" Well, that breathing or respiratory apparatus has two major components, and I'm going to just briefly describe those.

体内有哪些元素可以让我们根据需要将氧气输送到组织和细胞，并根据需要从体内去除二氧化碳，同时保留足够的二氧化碳，以便让氧气发挥作用？”嗯，呼吸器或呼吸器有两个主要组成部分，我将简要描述它们。

And as I do this, I really want to highlight the fact that any time you're thinking about biology, and physiology in particular, whether or not it's about the brain or the liver or the gut microbiome, it's useful to categorize things either as mechanical mechanisms or chemical mechanisms.

当我这样做时，我真的想强调这样一个事实：每当你思考生物学，特别是生理学时，无论是关于大脑、肝脏还是肠道微生物组，将事物分类为机械机制或化学机制都是有用的。

What do I mean by that?

我这么说是什么意思？

Well, let's just take the analogy of hunger.

好吧，让我们用饥饿来比喻。

There are mechanical mechanisms that tell us when we should eat.

有一些机械机制告诉我们什么时候应该吃东西。

For instance, you have neurons, nerve cells in your gut that signal how stretched or non-stretched the walls of your stomach are.

例如，肠道中的神经元和神经细胞会发出信号，指示胃壁的拉伸或未拉伸程度。

Right?

正确的？

How full or how empty your gut is, and send that information to the brain to make you feel, to some extent, hungry or not hungry.

你的肠道有多满或多空，并将这些信息发送到大脑，让你在某种程度上感到饥饿或不饥饿。

In general, when our stomach is very full, and especially if it's very distended, even with liquid, it suppresses our hunger, whereas when our stomach is devoid of that mechanical pressure, especially for a number of hours, it tends to trigger hunger by signaling via neurons to the brain.

一般来说，当我们的胃很饱时，特别是如果它非常膨胀，即使有液体，它也会抑制我们的饥饿感，而当我们的胃没有机械压力时，特别是在几个小时内，它往往会通过神经元向大脑发出信号来引发饥饿。

In addition, there are chemical signals that go from the gut to the brain.

此外，还有从肠道到大脑的化学信号。

For instance, we have neurons in our gut that can detect the presence of amino acids from proteins that we eat, fatty acids from the foods that we eat, the lipids, and sugars, different forms of carbohydrate.

例如，我们肠道中的神经元可以检测我们所吃的蛋白质中的氨基酸、我们所吃的食物中的脂肪酸、脂质和糖以及不同形式的碳水化合物的存在。

The neurons in our gut are paying attention to or respond to how much amino acid, fatty acid, and carbohydrate is in our gut and send signals to the brain to either stimulate or suppress hunger.

So those are chemical signals that are being passed from gut to brain, and they work in parallel with the mechanical signals.

这些是从肠道传递到大脑的化学信号，它们与机械信号并行工作。

And this idea of in parallel with, again, is a very common theme in biology, especially neuroscience.

这种“平行”的想法再次成为生物学，尤其是神经科学中非常常见的主题。

The term parallel pathways refers to the fact that any time there's a critical bodily function, it's very unlikely that just one type of information, like just mechanical information, is going to be used.

术语“并行路径”指的是这样一个事实：任何时候存在关键的身体功能，都不太可能只使用一种类型的信息，例如机械信息。

Almost always, it's going to be mechanical and chemical information.

几乎总是机械和化学信息。

I could pick a number of other examples.

我还可以举出一些其他的例子。

For instance, if you want to avoid damaging your skin or other tissues of your body, which is essential to life, well, then you have mechanical information about, for instance, whether or not something is pinching or ready to pierce your skin.

That's mechanical information.

这是机械信息。

It's sent via specific neurons up to the brain to signal a retraction reflex of you move your limb away from wherever that intense pressure is coming.

它通过特定的神经元发送到大脑，发出收缩反射信号，让你将你的肢体移开，远离强烈压力的地方。

You also have chemical sensing in your skin, the presence of things that elicit a burn or that elicit itch or that elicit extreme cold.

你的皮肤也会有化学感应，感知是否存在引起烧伤、瘙痒或极度寒冷的物质。

All of that chemical information is being signaled up to the brain as well in parallel.

所有这些化学信息也同时向大脑发出信号。

So parallel pathways is a common theme.

因此，平行路径是一个共同的主题。

So when we're thinking about the respiration, AKA the breathing system, we also need to look at the mechanical system.

因此，当我们考虑呼吸（又称呼吸系统）时，我们还需要考虑机械系统。

What are the different components of the nose, the mouth, the lungs, et cetera, that allow oxygen to be brought in and carbon dioxide to be removed from the body, but not too much carbon dioxide removed, to allow breathing to work as efficiently and as optimally as possible?

And then we also need to look at the chemical systems of the lungs, the bloodstream, and how different cells use oxygen and carbon dioxide in order to understand that as well.

然后我们还需要研究肺部、血液的化学系统，以及不同细胞如何使用氧气和二氧化碳，以便了解这一点。

If you can understand the mechanical and chemical aspects of breathing, even just at a top contour, well then the various tools that I discussed during today's episode, such as the ability to calm yourself down most quickly by doing what's called a physiological sigh.

I'll go into this in more detail in a little bit, but this is two very deep inhales through the nose.

我将更详细地讨论这一点，但这是通过鼻子进行两次非常深的吸气。

So the first one is a long inhale , and then the second one after that is a quick, sharp inhale to maximally inflate your lungs, followed by a full exhale through the mouth till lungs completely empty.

So it's big inhale through the nose, then short inhale through the nose immediately after that in order to maximally inflate the lungs, and then a long exhale through the mouth until your lungs are empty.

所以它是通过鼻子大量吸气，然后立即通过鼻子短吸气，以使肺部最大限度地膨胀，然后通过嘴长时间呼气，直到肺部排空。

You will understand why that particular pattern of breathing, and not simply one inhale, or not simply an inhale through the nose and an exhale through the nose as well, is optimal for reducing your stress quickly.

您将了解为什么这种特定的呼吸方式（而不仅仅是一次吸气，或者不仅仅是通过鼻子吸气并通过鼻子呼气）是快速减轻压力的最佳呼吸方式。

That double inhale through the nose, followed by a long exhale through the mouth, works to reduce your levels of stress and lower your levels of so-called autonomic arousal very fast in real time, and it works better than any other known approach.

It's not a hack.

这不是黑客攻击。

This is actually something that your body has specific neural circuits to do, and it actually performs during sleep on a regular basis and even throughout the day, and that you can perform voluntarily.

这实际上是你的身体有特定的神经回路要做的事情，它实际上在睡眠期间定期甚至全天执行，并且你可以自愿执行。

And it works so well to reduce stress very quickly, not because it brings in the maximum amount of oxygen and removes the maximum amount of carbon dioxide, but rather because it optimally balances oxygen and carbon dioxide.

If you understand the mechanical and chemical aspects of breathing, then you will understand exactly why that particular pattern of breathing, the so-called physiological sigh, is the most efficient way to rapidly reduce stress in real time.

如果您了解呼吸的机械和化学方面，那么您就会确切地理解为什么这种特殊的呼吸模式（所谓的生理叹息）是实时快速减轻压力的最有效方法。

If you can understand the mechanical and chemical aspects of breathing, you will also understand why most people are over-breathing.

如果您能够了解呼吸的机械和化学方面，您也会理解为什么大多数人会过度呼吸。

That is, they're breathing too often.

也就是说，他们呼吸太频繁。

Even if they're breathing in a shallow manner, they're breathing too often and they are blowing off or removing too much carbon dioxide.

即使他们的呼吸很浅，他们的呼吸也太频繁，并且吹掉或排除了太多的二氧化碳。

And if you understand that carbon dioxide is critical for the way that oxygen is delivered from the bloodstream to the tissues of the body, including the brain, well, then it will make very good sense as to why people who are breathing too much don't actually experience all the effects of elevated oxygen, but rather they're putting their body into what's called a hypoxic state.

如果你明白二氧化碳对于氧气从血液输送到身体组织（包括大脑）的方式至关重要，那么就很好理解为什么呼吸过多的人实际上并没有经历高氧的所有影响，而是让身体进入所谓的缺氧状态。

They're not getting enough oxygen to the tissues of their body, in particular, their brain.

他们的身体组织，特别是大脑，没有获得足够的氧气。

And this is true not just for people who are obese or who suffer from sleep apnea, although that's certainly the case, but for people that have, believe it or not, certain personality types.

We'll talk about breathing and personality type, and actually how breathing has been shown to alter personality.

我们将讨论呼吸和性格类型，以及实际上呼吸如何改变性格。

That's right, breathing can alter personality in positive ways that allow anyone to show up to the various social and non-social endeavors of their life with more calm, more focus, alertness, and improve their overall health.

Okay, so let's talk about the mechanical components of breathing.

好的，我们来谈谈呼吸的机械部分。

It's really quite simple.

这真的很简单。

You've got your nose, obviously, and you've got your mouth.

显然，你有你的鼻子，你也有你的嘴。

And a little bit later we'll talk about the incredible advantages of being a nasal breather most of the time, but also the incredible advantages of using your mouth to breathe, both for inhales and exhales, during particular types of endeavors.

稍后我们将讨论大多数时候用鼻呼吸的令人难以置信的优势，以及在特定类型的努力中用嘴呼吸（吸气和呼气）的令人难以置信的优势。

And we'll get back to that a little later.

我们稍后会再讨论这个问题。

But for the meantime, the only two ways to bring air into your system are through your nose and through your mouth.

但目前，将空气带入系统的唯一两种方法是通过鼻子和通过嘴。

We also have the larynx, which is a rigid tissue or pipe that brings the air from the nose and mouth down to the lungs.

我们还有喉部，它是一种坚硬的组织或管道，可将空气从鼻子和嘴巴输送到肺部。

Now, that word rigid is really important here because what we will soon learn is that your lungs basically act like a pump.

现在，“僵硬”这个词在这里非常重要，因为我们很快就会了解到，您的肺部基本上就像一个泵一样。

You sort of know this already, but these are two big bags, basically, that can fill with air or that can squeeze air out.

你已经知道这一点了，但基本上，这是两个大袋子，可以填充空气，也可以挤出空气。

Now, what most people don't realize is that the lungs are not just two big bags of air.

现在，大多数人没有意识到肺部不仅仅是两大袋空气。

Your lungs are actually two big bags of air that inside of them have hundreds of millions of little sacs that are called the alveoli of the lungs.

And by having those hundreds of millions of little sacs, you increase the surface area of the lungs, and by increasing the surface area, you allow more oxygen to pass from the air in your lungs into the bloodstream than if you didn't have those sacs.

And you allow more carbon dioxide to move from the bloodstream into those sacs of the lungs, and then when you exhale, the carbon dioxide can be removed.

Okay?

好的？

So those little sacs we call alveoli of the lungs are an important part of the mechanical aspect of breathing we'll get to a little bit later.

因此，那些我们称为肺泡的小囊是呼吸机械方面的重要组成部分，我们稍后会谈到。

Okay, so at a first pass, the mechanical aspects of breathing are really straightforward, right?

好的，所以在第一遍时，呼吸的机械方面真的很简单，对吧？

You can breathe through your nose, you can breathe through your mouth, it goes down through the larynx.

你可以通过鼻子呼吸，你可以通过嘴呼吸，它通过喉部向下呼吸。

I told you the larynx is a rigid pipe.

我告诉过你喉部是一根坚硬的管子。

The lungs are not rigid.

肺并不僵硬。

They can expand, and they can contract like a pump to bring in air or to expel air.

它们可以膨胀，也可以像泵一样收缩以吸入空气或排出空气。

Now, keep in mind that the lungs do not have any muscles themselves, so we need muscles that can either squeeze the lungs or that will allow the lungs to expand.

And there are two general groups of muscles that do that, and they are the diaphragm and the so-called intercostal muscles.

有两组肌肉可以做到这一点，它们是横膈膜和所谓的肋间肌。

The diaphragm is a thin muscle that sits below the lungs and above the liver.

膈肌是一块薄肌肉，位于肺部下方和肝脏上方。

And when we inhale, provided that we are using what's called diaphragmatic breathing, that diaphragm contracts, and when it contracts, it moves down, which allows more space for the lungs to inflate with air.

当我们吸气时，假设我们使用的是所谓的横膈膜呼吸，横膈膜会收缩，当它收缩时，它会向下移动，这为肺部提供了更多的空间来充气。

Now, the intercostal muscles are the muscles between our ribs.

现在，肋间肌是我们肋骨之间的肌肉。

A number of people probably don't realize this, but your ribs, of course, are bone, but in between those bones you have muscles.

许多人可能没有意识到这一点，但你的肋骨当然是骨头，但在这些骨头之间有肌肉。

And the intercostal muscles, when you inhale, contract and that allows your ribcage to move up and to expand a bit.

当你吸气时，肋间肌会收缩，这会让你的胸腔向上移动并稍微扩张。

Now, I think, again, people probably don't realize that your ribs are not fixed in place.

现在，我再次认为，人们可能没有意识到你的肋骨没有固定到位。

They can actually get further and closer apart from one another.

他们实际上可以彼此距离越来越近。

So when you inhale, your ribcage actually moves up.

所以当你吸气时，你的胸腔实际上会向上移动。

Sometimes the shoulders will move up as well And that's because those intercostal muscles are contracting.

有时肩膀也会向上移动，那是因为肋间肌正在收缩。

Now, muscles can't move on their own.

现在，肌肉无法自行移动。

They are controlled by nerves.

它们是受神经控制的。

So we've got the nose, the mouth, the larynx, and the lungs.

所以我们有鼻子、嘴、喉和肺。

The lungs have all those little alveoli in them.

肺部里有很多小肺泡。

And as I told you, we've got the diaphragm as a muscle to move the lungs, and we have the intercostal muscles to move the ribs, which can allow the lungs to expand.

正如我告诉你的，我们有隔膜作为肌肉来移动肺部，我们有肋间肌来移动肋骨，这可以让肺部扩张。

Again, we're just on the mechanical components of breathing.

再说一次，我们只是讨论呼吸的机械部分。

But because muscles can't move themselves, you should be asking what moves the muscles.

但由于肌肉无法自行移动，因此您应该询问是什么在移动肌肉。

And it's really nerves that control muscles.

控制肌肉的确实是神经。

So whether or not you're contracting your biceps or you're walking and you're contracting your quadriceps and your hamstrings and your calf muscles, it's neurons, nerve cells that control that.

因此，无论你是否收缩二头肌，还是在行走时收缩股四头肌、腿筋和小腿肌肉，控制这些的都是神经元和神经细胞。

There's a specialized nerve called the phrenic nerve, P-H-R-E-N-I-C, phrenic nerve, that comes out of the neck.

有一种特殊的神经，称为膈神经，P-H-R-E-N-I-C，膈神经，从颈部伸出。

And when I say it comes out of the neck, what I mean is that there are little neurons that reside in the brain stem in the back of your brain, and they send little wires that we call axons down and out of the neck.

当我说它从颈部发出时，我的意思是，大脑后部的脑干中存在一些小神经元，它们将我们称之为轴突的小电线向下并从颈部发出。

They go close to the heart and a little bit behind it, and they go down and they form synapses.

它们靠近心脏并在心脏后面一点，然后向下形成突触。

That is, they form connections with the diaphragm.

也就是说，它们与隔膜形成连接。

And when those neurons release neurotransmitter, which are little chemicals, the diaphragm contracts, and it moves down.

当这些神经元释放神经递质（这些化学物质很少）时，膈肌就会收缩并向下移动。

So we say that the phrenic nerve is a motor nerve.

所以我们说膈神经是运动神经。

It's designed to move muscle.

它旨在移动肌肉。

However, the phrenic nerve, like a few other nerves in the body, is interesting in that it has not just motor nerves in there, neurons that control the contraction of muscles, it also can sense things.

然而，膈神经与身体中的其他一些神经一样，有趣的是它不仅有运动神经、控制肌肉收缩的神经元，它还可以感知事物。

It has sensory neurons.

它有感觉神经元。

So it also sends connections down to the diaphragm, and actually down deep into the diaphragm and close to the liver.

因此，它还将连接向下发送到膈肌，实际上深入到膈肌并靠近肝脏。

And note that I said liver twice now already, and we're going to get back to this later when we talk about physical movement and cramps of the body.

请注意，我已经两次提到肝脏了，稍后当我们谈论身体运动和身体抽筋时，我们将回到这一点。

Those sensory neurons dive deep into the diaphragm, and then they go back up to the brain, and they allow you to sense where the diaphragm is.

这些感觉神经元深入膈肌，然后返回大脑，让你感知膈肌的位置。

So they're giving information about where the diaphragm is in your body.

所以他们提供了有关隔膜在您体内的位置的信息。

Now, most of the time, you're not paying attention to this, but right now you can actually try this, and I would encourage you to do this.

现在，大多数时候，你并没有注意到这一点，但现在你可以实际尝试一下，我鼓励你这样做。

Diaphragmatic breathing is in many ways the ideal way to breathe in that it's the most efficient way to breathe.

从很多方面来说，膈式呼吸都是理想的呼吸方式，因为它是最有效的呼吸方式。

We'll talk about what we mean exactly when we say breathing efficiency later.

稍后我们会讨论呼吸效率的确切含义。

But the diaphragm is designed to allow the lungs to expand or to contract the lungs to bring air into the body or to remove carbon dioxide from the body.

但隔膜的设计目的是让肺部扩张或收缩肺部，将空气带入体内或从体内排出二氧化碳。

And if you want to know whether or not you're using diaphragmatic breathing, it's very simple.

如果您想知道自己是否使用膈式呼吸，这非常简单。

If you inhale, probably best to do this through the nose, but you could do it through the mouth.

如果你吸气，最好通过鼻子吸气，但也可以通过嘴吸气。

If you inhale and your belly moves outward on the inhale, well, then that phrenic nerve is controlling your diaphragm properly.

如果你吸气并且你的腹部在吸气时向外移动，那么膈神经正在正确地控制你的隔膜。

And then when you exhale, your belly should go in just a little bit.

然后当你呼气时，你的腹部应该稍微收缩一点。

That's diaphragmatic breathing.

这就是横膈膜呼吸。

Now, diaphragmatic breathing is talked about in the context of yoga.

现在，横膈膜呼吸是在瑜伽的背景下讨论的。

It's often talked about as a way to calm down and so on.

人们经常谈论它作为一种平静的方式等等。

But diaphragmatic breathing is just one mode by which your brain and the phrenic nerve can control muscle, the diaphragm, to control the mechanical aspects of the lungs to bring in air and expel air.

但膈式呼吸只是大脑和膈神经控制肌肉（膈肌）的一种模式，从而控制肺部的机械部分吸入空气和排出空气。

As I mentioned before, you also have these muscles between your ribs or the intercostal muscles, and there's a separate set of nerves that allow those muscles to contract and for your ribcage to expand in order to create more room for your lungs to get larger and fill with air, or for your ribcage to contract a bit when those muscles relax in order to expel air.

正如我之前提到的，你的肋骨或肋间肌之间也有这些肌肉，并且有一组独立的神经，可以让这些肌肉收缩，让你的胸腔扩张，以便为你的肺部变大并充满空气创造更多的空间，或者当这些肌肉放松以排出空气时，让你的胸腔稍微收缩。

I'd like to go on record by saying that there is no rule that diaphragmatic breathing is better than breathing where your ribcage moves.

我想郑重声明，没有任何规则表明横膈膜呼吸比胸腔移动的呼吸更好。

This is a common misconception.

这是一个常见的误解。

People say, "Oh, if your shoulders are going up and down and your ribcage is moving while you're breathing, well, then you're not breathing right.

人们会说：“哦，如果你呼吸时肩膀上下移动，胸腔也在移动，那么你的呼吸就不正确。

And if your belly goes out and the rest of your body is still while you breathe, well, then you're breathing correctly." I know of zero, in fact, zero minus one data to support that statement.

如果你呼吸时腹部向外，身体的其他部分保持静止，那么你的呼吸就正确了。”我知道零，事实上，零减一的数据来支持这一说法。

You have multiple parallel mechanisms to control the mechanics of your lungs and for breathing.

您有多个并行机制来控制肺部和呼吸的力学。

And when you're exerting yourself very hard, you tend to use both the intercostal muscles and your ribcage moving, as well as your diaphragm in order to bring in a lot of oxygen and to offload a lot of carbon dioxide.

And when you're calmer, frankly, you could use diaphragmatic breathing, or you could use ribcage-type breathing in order to bring enough oxygen into your system.

坦率地说，当您平静下来时，您可以使用膈式呼吸，或者可以使用胸腔式呼吸，以便将足够的氧气带入您的系统。

There's no real data showing that diaphragmatic breathing is somehow better or worse.

没有真实的数据表明膈式呼吸在某种程度上更好或更差。

However, being able to mechanically control those independently or to combine them and use them together is of tremendous power toward regulating your mental and physical states.

And we'll talk about how to do that a little bit later.

稍后我们将讨论如何做到这一点。

For right now, please understand that you have these different mechanical components that allow you to bring oxygen into your system and to expel air and to thereby offload carbon dioxide from your system.

现在，请了解您拥有这些不同的机械组件，可以将氧气带入系统并排出空气，从而从系统中排出二氧化碳。

Again, we haven't talked about the gas exchange of carbon dioxide and oxygen and how that's happening in the bloodstream.

再说一遍，我们还没有讨论二氧化碳和氧气的气体交换以及它在血液中是如何发生的。

We'll talk about that next.

我们接下来会讨论这个。

But the basic mechanical components are pretty simple, right?

但基本的机械部件非常简单，对吧？

Once again, just to review, it's nose, mouth, larynx, lungs, alveoli within the lungs, and then those two muscles, the diaphragm and the intercostal muscles of the ribs.

And one thing I failed to mention is why it's so important that that larynx be rigid, that it's a tube that is very rigid.

我没有提到的一件事是为什么喉部坚硬如此重要，因为它是一根非常坚硬的管子。

And the reason for that is that unlike the lungs, which you want to act as sort of a bellow pump where you can deflate it and inflate it in order to move air in and out, the larynx needs to be rigid so that it doesn't collapse while you're bringing air in and out.

其原因是，与肺部不同，你想要将肺部充当一种风箱泵，可以将其放气或充气以将空气吸入和排出，而喉部需要坚硬，以便在吸入和排出空气时它不会塌陷。

You can imagine that if it was a very flimsy tube or the walls of the larynx were very flimsy and thin, well, then you can imagine breathing in very vigorously and it would shut like a tube that suddenly flattens on itself, which would not be good.

你可以想象，如果它是一个非常脆弱的管子，或者喉壁非常脆弱和薄，那么你可以想象一下，非常用力地吸气，它就会像一根管子突然变平一样关闭，这可不好。

So the fact that the larynx is rigid is actually a very crucial part of this whole system.

因此，喉部坚硬这一事实实际上是整个系统的一个非常关键的部分。

The other important aspect of this system as it relates to the mechanics of breathing, is the fact that your nose and your mouth have different resistances to air.

You can probably notice this right now if you were to, for instance, breathe in through your mouth, and only through your mouth, versus breathe in through your nose.

例如，如果您要通过嘴吸气，并且仅通过嘴吸气，而不是通过鼻子吸气，那么您现在可能会注意到这一点。

Some of you perhaps have a harder time breathing in through your nose.

你们中的一些人可能很难通过鼻子呼吸。

By the way, it's perfectly normal that one or the other nostril would be harder to breathe through or easier to breathe through, and that that switches across the day.

顺便说一句，一个或另一个鼻孔呼吸困难或容易呼吸是完全正常的，而且这种情况会在一天中发生变化。

It has to do with the flow of mucus and cerebrospinal fluid and intracranial pressure.

它与粘液和脑脊液的流动以及颅内压有关。

Totally normal.

完全正常。

Many people out there think they have a deviated septum who don't actually have a deviated septum.

许多人认为自己的鼻中隔偏曲，但实际上并没有鼻中隔偏曲。

A little bit later we'll talk about how to repair a deviated septum without surgery, because that actually is possible in many, not all, cases, and is immensely beneficial to do.

But what we know is that breathing in through the nose is a little bit harder, and it's supposed to be a little bit harder.

但我们知道的是，通过鼻子呼吸有点困难，而且应该更困难一些。

However, because it's a little bit harder, because there's more resistance as we say, you're actually able to draw more force into these mechanical aspects of the breathing apparatus and actually bring more air into your lungs.

然而，因为它有点困难，因为正如我们所说的，阻力更大，你实际上能够将更多的力吸引到呼吸器的这些机械方面，并实际上将更多的空气带入你的肺部。

Okay, you can try this right now.

好的，你现在就可以尝试这个。

Try breathing in through your mouth to maximally inflate your lungs, and try and do it through mostly diaphragmatic breathing, just for sake of example.

尝试通过嘴呼吸以使肺部最大限度地膨胀，并尝试主要通过横膈膜呼吸来完成此操作，仅作为示例。

In other words, try and breathe in through your mouth, and as you do that, have your belly expand and maximally inflate your lungs.

换句话说，尝试通过嘴呼吸，当你这样做时，让你的腹部扩张并使你的肺部最大限度地膨胀。

I'll do it right now with you so that we can do it together, and I can prove to everyone that I'm just as deficient in this as you are.

我现在就和你一起做，这样我们就可以一起做，我可以向大家证明我在这方面和你一样有缺陷。

Okay, so I can inflate my stomach doing that, but now try doing it with your nose, and please do exhale before you try doing it with your nose.

好的，我可以这样做让我的胃膨胀，但现在尝试用鼻子做，请在尝试用鼻子做之前呼气。

With your nose, you're going to feel more resistance, but you'll notice that you can inflate it quite a bit further.

用你的鼻子，你会感受到更多的阻力，但你会发现你可以将它吹得更远。

And you'll feel your entire cavity, your belly, and maybe even in your lower back, sort of fill with some pressure.

你会感觉到你的整个腔体、你的腹部，甚至你的下背部，都充满了一些压力。

So, the increased resistance actually allows you to draw more air into the system.

因此，增加的阻力实际上可以让您将更多的空气吸入系统。

This turns out to be very important, and it also wipes away a common misconception which is, if you're somebody who has challenges breathing in through your nose, that somehow you should avoid breathing in through your nose.

事实证明，这一点非常重要，而且它还消除了一个常见的误解，即如果您在通过鼻子呼吸方面遇到困难，那么您应该以某种方式避免通过鼻子呼吸。

Actually, quite the opposite is true.

事实上，事实恰恰相反。

And we can go a step further and say that if you have challenges breathing in through your nose, chances are that's because the increased resistance of breathing in through your nose, provided it's not completely occluded, is going to allow you to bring more oxygen into your system.

This will turn out to be useful later when we explore different techniques, for instance, not just to calm down quickly, but to elevate your energy quickly, to remove a cramp during exercise, and a number of other things that breathing can be used for that can be immensely useful for mental and physical challenges.

当我们稍后探索不同的技巧时，这将是有用的，例如，不仅可以快速平静下来，还可以快速提升能量，消除运动过程中的抽筋，以及呼吸可以用于应对精神和身体挑战的其他许多事情。

There is so much NFL on ESPN right now.

ESPN 上现在有很多 NFL 节目。

Monday Night Football, plus pre-game and post-game, NFL Live, NFL Prime Time.

周一橄榄球之夜，以及赛前和赛后、NFL 直播、NFL 黄金时段。

Everything you need to stay on top of every game, every week.

每周掌握每场比赛所需的一切。

Unbelievable.

难以置信。

And now NFL Network is on the ESPN app.

现在 NFL Network 已登陆 ESPN 应用程序。

More football, more coverage, more ways to watch.

更多足球比赛、更多报道、更多观看方式。

Football's on all season long on ESPN and streaming on the ESPN app.

ESPN 提供整个赛季的足球赛事直播，并通过 ESPN 应用程序进行直播。

So now let's talk about the chemical aspects of breathing, and the two major players in this discussion are oxygen, which all the cells and tissues of your body need, and carbon dioxide, which all the cells and tissues of your body need.

现在我们来谈谈呼吸的化学方面，本次讨论的两个主要参与者是氧气（您身体的所有细胞和组织都需要）和二氧化碳（您身体的所有细胞和组织都需要）。

In fact, carbon dioxide plays critical roles in delivering oxygen to your cells, and without carbon dioxide, you're not going to get enough oxygen to the cells and tissues of your body.

事实上，二氧化碳在向细胞输送氧气方面发挥着至关重要的作用，如果没有二氧化碳，您的身体细胞和组织就无法获得足够的氧气。

That said, if carbon dioxide levels are too high, that is very problematic.

也就是说，如果二氧化碳含量过高，那就很成问题了。

In fact, one of the ways that one can reliably induce panic in anybody is to have them breathe air that contains too much carbon dioxide.

事实上，能够可靠地引起任何人恐慌的方法之一就是让他们呼吸含有过多二氧化碳的空气。

So much so, that for people that lack a so-called amygdala, many of you have probably heard of the amygdala.

如此之多，以至于对于那些缺乏所谓杏仁核的人来说，你们中的许多人可能听说过杏仁核。

This is a brain area that's associated with fear and threat detection.

这是与恐惧和威胁检测相关的大脑区域。

Even in people who completely lack amygdalas on both sides of the brain because they were removed, because they had epileptic seizures there, and therefore those people are completely unafraid of things that they ought to be afraid of, like heights, poisonous snakes, any number of different things dangerous to humans.

即使是那些大脑两侧完全缺乏杏仁核的人，因为杏仁核被切除了，因为他们在那里发生了癫痫发作，因此这些人完全不害怕他们应该害怕的东西，比如高度、毒蛇，以及任何对人类危险的不同东西。

Well, if those people breathe an excess amount of carbon dioxide, they immediately have a panic attack.

好吧，如果这些人吸入过量的二氧化碳，他们会立即惊恐发作。

What that tells us is that, again, there are parallel mechanisms.

这再次告诉我们，存在并行机制。

There's redundancy in the system to protect ourselves from having too much carbon dioxide in our system.

系统中有冗余来保护我们免受系统中过多二氧化碳的影响。

So we need enough carbon dioxide and enough oxygen in our system, but not too much.

因此，我们的系统中需要足够的二氧化碳和足够的氧气，但又不能太多。

The way that's accomplished is that, of course, we breathe in air, our lungs inflate, and if you recall those little alveoli of the lungs, those little sacs, oxygen can actually move from the air into those little sacs, and then from those little sacs into the vasculature.

当然，实现的方式是，我们呼吸空气，我们的肺部膨胀，如果你还记得肺的那些小肺泡，那些小囊，氧气实际上可以从空气移动到这些小囊中，然后从这些小囊进入脉管系统。

The vasculature are the capillaries, the veins, and the arteries of the body, because the walls of those little alveoli are exceedingly thin, and they have tons of little capillaries that go into them and are all around them.

脉管系统是身体的毛细血管、静脉和动脉，因为这些小肺泡的壁非常薄，并且有大量的小毛细血管进入它们并围绕它们。

So this is amazing, right?

所以这太棒了，对吧？

There's oxygen literally passing from inside of these little sacs in our lungs, because we inhaled the oxygen from the air, into the bloodstream, and then that oxygen gets bound up by proteins in the blood, in particular hemoglobin, and hemoglobin then delivers oxygen to the very cells and tissues of the body.

氧气实际上是从我们肺部的这些小囊内部传递的，因为我们从空气中吸入氧气，进入血液，然后氧气与血液中的蛋白质结合，特别是血红蛋白，然后血红蛋白将氧气输送到身体的细胞和组织。

However, oxygen can't just hop on hemoglobin and cruise along with hemoglobin until it gets to, say, your brain, and then hop off.

然而，氧气不能只是跳到血红蛋白上并与血红蛋白一起巡航，直到它到达你的大脑，然后跳下来。

It doesn't work that way.

事实并非如此。

You require carbon dioxide in order to liberate oxygen from hemoglobin.

您需要二氧化碳才能从血红蛋白中释放氧气。

Carbon dioxide has this incredible property of actually being able to change the shape of hemoglobin.

二氧化碳具有这种令人难以置信的特性，实际上能够改变血红蛋白的形状。

Hemoglobin is shaped as a sort of a cage around oxygen molecules, and when it's in that cage shape, the oxygen can't be liberated.

血红蛋白的形状就像一个围绕着氧分子的笼子，当它处于这种笼子形状时，氧气就无法释放。

So you've got oxygen and hemoglobin bound to one another, moving through your bloodstream, but if a tissue needs oxygen There needs to be carbon dioxide present to open up that cage, and that's what carbon dioxide does.

因此，氧气和血红蛋白相互结合，通过血液流动，但如果组织需要氧气，则需要存在二氧化碳才能打开那个笼子，而这就是二氧化碳的作用。

It allows that cage to change shape, and then the oxygen can be liberated and then can be delivered to the tissues, whether or not that's brain tissue or muscle tissue, so on and so forth.

它允许笼子改变形状，然后氧气可以被释放，然后可以被输送到组织，无论是脑组织还是肌肉组织，等等。

And so those are the major chemical components of breathing.

这些是呼吸的主要化学成分。

There are a few other aspects related to the chemical components of breathing, such as the fact that carbon dioxide is strongly related to how acidic or how basic your body is in general.

So for instance, if carbon dioxide levels go way down, your blood pH goes way up.

举例来说，如果二氧化碳水平大幅下降，您的血液 pH 值就会大幅上升。

That is, you become more alkaline.

也就是说，你变得更加碱性。

Now, for many people, the word pH and the whole concept of pH immediately starts to evoke anxiety in and of itself.

现在，对于许多人来说，pH 值这个词和 pH 值的整个概念立即开始引起焦虑。

pH is actually very simple.

pH值其实很简单。

You want the body basically to be at a pH of about 7.4.

您希望身体的 pH 值基本上在 7.4 左右。

There are some regions of your body, in particular along the gut, for which that number is importantly different in order for digestion to work properly.

您身体的某些区域，特别是肠道，为了使消化正常工作，该数字有很大不同。

You've all heard of the gut microbiome, the little microbes that, provided you have enough of them and they're diverse enough, allow your brain and body to function optimally at the level of immune system, hormone system, brain, et cetera.

Well, in the gut, you want the pH sometimes to be slightly more acidic, because when it's more acidic, the little microbiota flourish far more than if it were more basic.

But basically, you want the rest of the body to be at about pH 7.4.

但基本上，您希望身体其他部分的 pH 值约为 7.4。

If carbon dioxide levels go too low, the pH increases in a way that you might say, "Oh, well, that's bad," but that actually allows more oxygen to be available to the tissues of your body, at least temporarily.

如果二氧化碳水平太低，pH 值会增加，您可能会说，“哦，好吧，这很糟糕”，但这实际上可以让您的身体组织获得更多的氧气，至少是暂时的。

We'll talk about this a bit more later.

我们稍后会详细讨论这个问题。

If I'm losing any of you, just hang in there because we're almost done with this whole business of the mechanics and the chemistry of breathing, and then we can get into the tools and revisit some of this later to clean up any misunderstandings that may have arisen.

But as we're talking about carbon dioxide over and over again and how key it is to have carbon dioxide and the problems with it going too high or too low, you should probably be asking yourself, what actually makes carbon dioxide go too low, right?

We know that we breathe in oxygen, and then it can pass from the lungs and the alveoli into the bloodstream, and that we need carbon dioxide to liberate oxygen from the hemoglobin into the cells and tissues of the body.

我们知道，我们吸入氧气，然后它可以从肺部和肺泡进入血液，并且我们需要二氧化碳将血红蛋白中的氧气释放到身体的细胞和组织中。

And we know that when we exhale-- or actually, I haven't told you this yet, but you should know that when you exhale, carbon dioxide is actually taken from the bloodstream back into those alveoli of the lungs, and then when you exhale, it's expelled through your mouth or through your nose out into the world.

我们知道，当我们呼气时——或者实际上，我还没有告诉你这一点，但你应该知道，当你呼气时，二氧化碳实际上从血液中被带回到肺泡中，然后当你呼气时，它通过你的嘴或通过你的鼻子排出到世界上。

So the way I just described all that, inhale, bring in oxygen, exhale, expel carbon dioxide, pretty straightforward, right?

所以我刚才描述的方式，吸气，吸入氧气，呼气，排出二氧化碳，非常简单，对吧？

Indeed, it is.

确实如此。

And it also tells you that were you to exhale a lot more or a lot more vigorously, you would expel more carbon dioxide.

它还告诉你，如果你呼气更多或用力更大，你就会排出更多的二氧化碳。

And in fact, that's exactly the way it works.

事实上，这正是它的工作原理。

When you hyperventilate, of course, you are inhaling more than usual, but you are also exhaling more than usual.

当然，当您换气过度时，您会比平常吸气更多，但呼气也会比平时更多。

So you're, of course, bringing in more air and oxygen to your body, but you're also removing more carbon dioxide from your body than normal.

所以，你当然会为你的身体带来更多的空气和氧气，但你也会从你的身体中排出比平时更多的二氧化碳。

Carbon dioxide, because of the ways that it regulates brain state, in fact, the way in which it regulates the excitability, literally the ability of your neurons to engage electrically or not, it can create states of panic and anxiety, which is why when you hyperventilate, you feel an increase in anxiety, or when you feel an increase in anxiety, you hyperventilate.

It's a reciprocal relationship.

这是一种互惠的关系。

In fact, I don't want anyone who has anxiety or who has panic attacks to try this now, but for most people, it's probably safe as long as you're not driving or doing something mechanical or operating machinery that is.

事实上，我不希望任何有焦虑或惊恐发作的人现在尝试这个，但对于大多数人来说，只要你不开车或不做机械或操作机器，它可能是安全的。

It's probably safe to do 25 or 30 deep inhales and exhales, and you'll notice that by about breath 10, you'll start to feel tingly, and you'll probably feel a little bit more alert.

进行 25 或 30 次深吸气和呼气可能是安全的，您会注意到大约呼吸 10 次时，您会开始感到刺痛，并且您可能会感觉更加警觉。

And again, if you have anxiety or panic attack tendencies, please don't do this, but you will feel an increase in so-called autonomic arousal, an increase in the activity of your overall sympathetic nervous system, which has nothing to do with sympathy, it has everything to do with alertness.

再说一次，如果你有焦虑或惊恐发作的倾向，请不要这样做，但你会感觉到所谓的自主神经觉醒增加，你的整体交感神经系统的活动增加，这与同情心无关，它与警觉性密切相关。

You'll actually deploy adrenaline from your adrenals.

实际上，您会从肾上腺释放肾上腺素。

So I'll just do this now.

所以我现在就这样做。

You can try this now, again, provided you're in a safe place and you don't have anxiety or panic attack tendencies.

您现在可以再次尝试此操作，前提是您处于安全的地方并且没有焦虑或惊恐发作的倾向。

You will just breathe in through your nose and out through your mouth.

您只需通过鼻子吸气，通过嘴呼气。

Remember, we're breathing in more and more vigorously, and we're exhaling more and more vigorously than we normally would.

请记住，我们比平时吸气越来越有力，呼气也越来越有力。

It goes something like this.

事情是这样的。

Now, by breath eight or nine or ten, you'll notice that your body starts to heat up.

现在，呼吸八次、九次或十次，你会注意到你的身体开始变暖。

That's due to a couple of things, mainly the release of adrenaline from your adrenals.

这是由于多种因素造成的，主要是肾上腺释放的肾上腺素。

I am already feeling a little bit lightheaded.

我已经感觉有点头晕了。

The lightheadedness is actually because your vasculature, the capillaries and veins, and to some extent even the arteries of your body, and particularly in your brain, are actually starting to constrict, so you're cutting off blood flow to the brain.

Why?

为什么？

Well, because carbon dioxide actually is a vasodilator.

嗯，因为二氧化碳实际上是一种血管扩张剂。

Normally, it exists in your body to keep capillaries, veins, and arteries dilated to allow blood to pass through them.

通常，它存在于您的体内，以保持毛细血管、静脉和动脉扩张，以便血液通过它们。

When you hyperventilate, sure, you're bringing in a lot of oxygen, which you think would make you more alert, and indeed it does, but you are also expelling a lot more carbon dioxide than you normally would, and that's causing some vasoconstriction, and you're going to start feeling tingly in the periphery, in your fingers and toes perhaps, or your legs.

You will also notice that you're feeling more alert in the brain, but that you might start to feel a bit of anxiety.

您还会注意到，您的大脑感觉更加警觉，但您可能会开始感到有点焦虑。

So hyperventilation, yes, brings in more oxygen, also removes more carbon dioxide.

所以过度换气，是的，会带来更多的氧气，也会排出更多的二氧化碳。

The removal of excess carbon dioxide puts you into a state that's called hypocapnic.

去除多余的二氧化碳会使您进入一种称为低碳酸血症的状态。

All right?

好的？

Hypoxia is reduced levels of oxygen relative to normal.

缺氧是指氧气水平相对于正常水平降低。

Hypocapnia is reduced levels of carbon dioxide relative to normal, and it is those reduced levels of carbon dioxide that are largely responsible for that elevation in energy and, at the same time, a feeling of a bit of anxiety, the constriction of the microvasculature in the brain and body, and therefore the feelings of being kind of tingly and having kind of an urgency to move.

低碳酸血症是指二氧化碳水平相对于正常水平降低，而二氧化碳水平的降低是导致能量升高的主要原因，同时也会产生一点焦虑感、大脑和身体微血管收缩，从而产生刺痛感和紧迫感。

Okay, so by now it should be clear that we need both oxygen and carbon dioxide.

好的，现在应该很清楚我们需要氧气和二氧化碳。

And across the course of this episode, I will explain how to adjust those ratios of oxygen to carbon dioxide depending on what your immediate needs are and what you plan to do next, whether or not that's sleep or exercise or some mental work, et cetera.

在本集的整个过程中，我将解释如何根据您的当前需求以及您下一步计划做什么来调整氧气与二氧化碳的比例，无论是睡眠、锻炼还是一些脑力工作等等。

Before going any further, however, there is something I want to touch on because even though not everyone will experience this, I think enough people experience it that it is of interest and now's the right time to touch into what happens when you go up to a very high altitude, meaning why it's hard to breathe when you get up to high altitudes.

So if you're close to sea level, you are getting kind of the optimal balance of oxygen in the air you breathe.

因此，如果您接近海平面，您呼吸的空气中的氧气就会达到最佳平衡。

As you ascend in altitude, so let's say you go to 6,000 feet or 10,000 or maybe even 11,000 feet above sea level, or maybe you're one of those rare individuals that climbs Denali or you climb Mount Everest and you get up there and you notice that most people are going to wear an oxygen mask, why is it that you need an oxygen mask at those very high altitudes?

当你上升到海拔高度时，假设你到达海拔 6,000 英尺或 10,000 英尺，甚至可能是 11,000 英尺，或者你可能是攀登麦金利峰的少数人之一，或者你攀登珠穆朗玛峰，当你爬到那里时，你发现大多数人都会戴上氧气面罩，为什么在那么高的海拔你需要氧气面罩？

Or when people do these very high altitude skydives, that they need oxygen way up high?

或者当人们进行高空跳伞时，他们需要氧气吗？

Well, a lot of people say, "Oh, there's not much oxygen up there.

嗯，很多人说：“哦，那里没有太多氧气。

The air is thinner." Okay.

空气稀薄了。”好的。

Well, perhaps a better way to think about it is that remember when we were talking about the mechanical aspects of breathing and the fact that the lungs don't really move themselves, that they have the muscles, the diaphragm, and the intercostal muscles to move them?

Well, a lot of the reason why your lungs can fill so readily with air is that when you don't have much air in your lungs, there's very low air pressure in your lungs relative to outside you.

嗯，你的肺部如此容易充满空气的很多原因是，当你的肺部没有太多空气时，你肺部的气压相对于外界来说非常低。

Okay?

好的？

So what we mean then is if you were to open up your mouth or your nose and breathe in, that is breathe in through your nose or mouth, what's going to happen is air is going to move from high pressure to low pressure, so it's very easy to fill your lungs.

所以我们的意思是，如果你张开你的嘴或鼻子并吸气，即通过你的鼻子或嘴吸气，将会发生的情况是空气将从高压移动到低压，所以很容易充满你的肺部。

Even though you need those muscles to move the various things around that allow your lungs to fill, the air is going to go from high pressure to low pressure.

即使您需要这些肌肉来移动周围的各种物体以填充肺部，空气也会从高压变为低压。

So for those of you listening, I just took a big inhale through my nose.

所以对于你们听的人来说，我只是通过鼻子深深地吸了一口气。

And then when you exhale, right, you're basically taking the lungs from a state in which the pressure is really high in the lungs, high pressure like a balloon that's full, and the pressure in your lungs when your lungs are full is higher than the air outside, so it's pretty easy to expel that air through the nose or mouth.

然后当你呼气时，对吧，你基本上使肺部处于一种肺部压力非常高的状态，高压就像一个充满的气球，当你的肺部充满时，肺部的压力高于外面的空气，所以很容易通过鼻子或嘴巴排出空气。

When you're at high altitudes, the air pressure is lower, and so what happens is when the air pressure is lower outside your body and your lungs are not full of air, you don't have that really steep gradient of high pressure outside the body to low pressure inside your lungs.

当你在高海拔地区时，气压较低，所以当你体外的气压较低并且你的肺部没有充满空气时，你就不会出现体外高压到肺部低压的陡峭梯度。

And so you actually have to put a lot more effort into breathing air into your lungs.

所以你实际上必须付出更多的努力才能将空气吸入肺部。

You have to really exert a lot of force.

你必须真正施加很大的力量。

You have to get the diaphragm, those intercostal muscles working really hard.

你必须让膈肌、那些肋间肌真正努力工作。

You might even find that your shoulders are lifting with each breath because you really have to generate a lot of force to get enough air and oxygen into your lungs.

您甚至可能会发现您的肩膀随着每次呼吸而抬起，因为您确实需要产生很大的力量才能将足够的空气和氧气吸入肺部。

Now, an important principle to understand is that in humans, and in some other species, but really what we're talking about now is humans, when you inhale, that's an active process.

现在，需要理解的一个重要原则是，在人类和其他一些物种中，但我们现在真正讨论的是人类，当你吸气时，这是一个活跃的过程。

You really need to use those muscles of the intercostals and the diaphragm in order to inflate the lungs.

你确实需要使用肋间肌和膈肌来使肺部膨胀。

But the whole process is made easier when air pressure outside your body is higher than it is in your lungs because then they're going to fill up really readily.

但当你体外的气压高于肺部的气压时，整个过程就会变得更容易，因为这样它们就会很容易充满。

Exhaling, at least for humans, is a passive thing.

至少对于人类来说，呼气是一件被动的事情。

You just have to relax the diaphragm and relax the intercostals and let the ribcage kind of fall back to its original position.

你只需要放松膈肌和肋间肌，让胸腔回落到原来的位置。

So inhaling is active and exhaling is passive.

所以吸气是主动的，呼气是被动的。

And so what happens is, if you're at a high altitude and the air pressure is very low, then you have to put a lot of energy into breathing air into your lungs to get an equivalent amount of oxygen into your lungs and then into the bloodstream.

因此，如果你在高海拔地区，气压非常低，那么你必须投入大量能量将空气吸入肺部，才能将等量的氧气吸入肺部，然后进入血液。

So that's why when you arrive at a high altitude location, for the first few days, you're going to feel lightheaded, maybe a headache.

这就是为什么当你到达高海拔地区的最初几天，你会感到头晕，也许是头痛。

You're also going to have more buildup of carbon dioxide in your system.

您的系统中也会积聚更多的二氧化碳。

And so the whole balance of oxygen and carbon dioxide is going to be disrupted.

因此氧气和二氧化碳的整体平衡将会被破坏。

I mention all that because, yes, indeed, there are some changes in the atmospheric gases at high altitudes, and that can impact how much oxygen you can bring into your system, into your tissues.

我提到这一切是因为，是的，确实，高海拔地区的大气气体发生了一些变化，这可能会影响您可以带入系统和组织的氧气量。

But I've heard many explanations of why it's hard to breathe or why you feel lousy at altitude.

但我听过很多关于为什么呼吸困难或为什么在高海拔地区感觉很糟糕的解释。

Well, you just discovered one reason, which is that you don't have that steep high pressure to low pressure gradient from the outside of the body into the inside of the body.

好吧，你刚刚发现了一个原因，那就是从身体外部到身体内部没有那么陡峭的高压到低压梯度。

The converse is also true.

反之亦然。

If you've been at altitude for a few days and you've had the opportunity to adjust, a lot of athletes, for instance, will go train at altitude.

例如，如果你已经在高海拔地区呆了几天，并且有机会进行调整，那么很多运动员都会去高海拔地区训练。

It's hard for them in the first days or weeks, and then they get really good at training at altitude.

在最初的几天或几周里，这对他们来说很困难，然后他们就非常擅长高原训练。

There are a number of different adaptations that occur in terms of the amount of oxygen that can be carried in the blood by hemoglobin and the interactions between carbon dioxide and hemoglobin and oxygen that allow more oxygen to be delivered to the tissues such that at altitude, you can function just normally.

血液中血红蛋白携带的氧气量以及二氧化碳与血红蛋白和氧气之间的相互作用会发生许多不同的适应，使更多的氧气输送到组织，这样在高海拔地区，您就可以正常工作。

But if you then move very quickly from altitude, say you've been training at 8,000 feet or 10,000 feet, you've been hiking up at that high level and you've adapted, and you come down to sea level, well, for about two to five days, you're going to feel like an absolute beast.

但如果你很快地从海拔高度移动，假设你一直在 8,000 英尺或 10,000 英尺的高度训练，你一直在那么高的高度徒步旅行并且你已经适应了，然后你下降到海平面，嗯，大约两到五天，你会感觉自己像一头绝对的野兽。

You're going to be able to essentially deliver far more oxygen to your muscles per breath.

每次呼吸基本上可以向肌肉输送更多的氧气。

In part, that is because of the way that the hemoglobin and the oxygen that it's carrying has been altered when you were at high altitude, but it's also because when you were at that high altitude, those intercostal muscles and those diaphragms got trained up quite a bit and allowed you to generate more air volume for every breath.

在某种程度上，这是因为当你在高海拔地区时，血红蛋白及其携带的氧气发生了变化，但也因为当你在高海拔地区时，那些肋间肌和横膈膜得到了相当多的训练，让你每次呼吸都能产生更多的空气量。

In other words, those muscles got stronger and you got more efficient at driving the phrenic nerve consciously to really breathe in a lot of oxygen so you don't feel lightheaded, headache, et cetera.

换句话说，这些肌肉变得更强壮，你就能更有效地有意识地驱动膈神经，真正吸入大量氧气，这样你就不会感到头晕、头痛等。

Okay, so that's a little bit of an aside, but it's an important aside, I believe, because, A, it answers a question a lot of people Ask and a lot of people wonder about, and B, because it incorporates both the mechanical aspects of breathing and the chemical aspects of breathing.

好吧，这是一个有点旁白，但我相信这是一个重要的旁白，因为，A，它回答了很多人问的问题，很多人想知道，B，因为它结合了呼吸的机械方面和呼吸的化学方面。

I realize it's a little bit of an unusual circumstance, but now if anyone asks you why it's hard to breathe at altitude, you know it has to do with this lack of a high-pressure to low-pressure gradient across the body and with the atmosphere outside you.

我意识到这有点不寻常，但现在如果有人问你为什么在高海拔地区呼吸困难，你知道这与体内缺乏高压到低压梯度以及你体外的大气有关。

It's also an opportunity for me to say that if you do find yourself at altitude and you have a headache or you're feeling like you just can't catch your breath, spending some time really consciously trying to draw in larger breaths of air, as much as that might seem fatiguing and you'll be short of breath, it will allow you to adapt more quickly.

这对我来说也是一个机会，如果你确实发现自己在高海拔地区并且感到头痛或感觉无法呼吸，花一些时间真正有意识地尝试吸入更多的空气，尽管这可能看起来很疲劳并且你会呼吸急促，但它会让你更快地适应。

And a little bit later in the episode, we'll touch on a few methods, including deliberate hyperventilation combined with some breath holds that can allow you to deliver more oxygen to the cells immediately upon arriving at altitude so you don't get quite as much headache disorientation and so on.

在本集中稍后，我们将介绍一些方法，包括故意过度换气和屏气，这样可以让你在到达海拔高度后立即向细胞输送更多氧气，这样你就不会出现那么多头痛、迷失方向等问题。

So leaving breathing at altitude aside, let's all come back down to the same conceptual level.

因此，先把高空呼吸放在一边，让我们回到相同的概念层面。

We can ask ourselves, for instance, what is healthy breathing and what is unhealthy breathing?

例如，我们可以问自己，什么是健康的呼吸，什么是不健康的呼吸？

And the first place we want to tackle this is within the context of sleep.

我们想要解决这个问题的第一个地方是在睡眠的背景下。

So when we go to sleep at night, we continue to breathe.

所以当我们晚上睡觉时，我们会继续呼吸。

That's no surprise.

这并不奇怪。

If we didn't, we would die during sleep.

如果我们不这样做，我们就会在睡眠中死亡。

However, there is a large fraction of the population that under-breathes during sleep.

然而，有很大一部分人在睡眠时呼吸不足。

They're not taking deep enough or frequent enough breaths, and therefore, they are experiencing what's called sleep apnea.

他们的呼吸不够深或不够频繁，因此，他们正在经历所谓的睡眠呼吸暂停。

They are becoming hypoxic.

他们正在变得缺氧。

There's less oxygen being brought into their system than is necessary.

进入他们系统的氧气少于所需的氧气。

People that are carrying excess weight, either fat weight or muscle weight or both, are more prone to nighttime sleep apnea.

体重超标的人，无论是脂肪重量还是肌肉重量，或两者兼而有之，更容易出现夜间睡眠呼吸暂停。

However, there are a lot of people who are not overweight who also experience sleep apnea.

然而，有很多没有超重的人也患有睡眠呼吸暂停。

How do you know if you're experiencing sleep apnea?

你怎么知道你是否患有睡眠呼吸暂停？

Well, first of all, excessive daytime sleepiness and excessive daytime anxiety combined with daytime sleepiness is one sign that you might be suffering from sleep apnea.

首先，白天过度嗜睡和过度焦虑加上白天嗜睡是您可能患有睡眠呼吸暂停的一个迹象。

The other thing is if you happen to snore, it's very likely that you are experiencing sleep apnea.

另一件事是，如果您碰巧打鼾，则很可能患有睡眠呼吸暂停。

And I should mention that sleep apnea is a very serious health concern.

我应该提到，睡眠呼吸暂停是一个非常严重的健康问题。

It greatly increases the probability of a cardiovascular event, heart attack, stroke.

它大大增加了心血管事件、心脏病发作、中风的可能性。

It is a precursor or sometimes the direct cause of sexual dysfunction in males and females, cognitive dysfunction during the daytime.

它是男性和女性性功能障碍、白天认知功能障碍的前兆或有时是直接原因。

It can exacerbate the effects of dementia, whether or not it's age-related, dementia of the normal sort, or Alzheimer's-type dementia, which is an acceleration of age-related cognitive decline.

它会加剧痴呆症的影响，无论是与年龄相关的正常痴呆症，还是阿尔茨海默氏型痴呆症，后者会加速与年龄相关的认知能力下降。

If you're somebody who's had a traumatic brain injury, if you're experiencing a lot of stress, sleep apnea is going to greatly disrupt the amount of oxygen brought into your brain and body during sleep and is going to lead to a number of nighttime and daytime issues.

如果您患有脑外伤，并且承受很大的压力，睡眠呼吸暂停会极大地破坏睡眠期间进入大脑和身体的氧气量，并会导致许多夜间和白天的问题。

So it's something that really needs to be addressed, and we'll get into this a bit more later, but since I raised it as a problem, I do want to raise the solution.

所以这是一个真正需要解决的问题，我们稍后会详细讨论这个问题，但既然我把它作为一个问题提出来，我确实想提出解决方案。

One of the major treatments for sleep apnea is that people get a CPAP device, which is this face mask and a machine that they'll sleep with, and while those can be very effective, not everyone needs a CPAP.

睡眠呼吸暂停的主要治疗方法之一是人们使用 CPAP 设备，即面罩和睡觉时佩戴的机器，虽然这些设备非常有效，但并不是每个人都需要 CPAP。

One of the more common methods nowadays that's being used to treat sleep apnea, which is purely behavioral in intervention and is essentially zero cost, is that people are starting to shift deliberately to nasal breathing during sleep because of the additional resistance of nasal breathing and because of the fact that there's far less tendency, if any, excuse me, to snore when nasal breathing.

现在用于治疗睡眠呼吸暂停的更常见方法之一是，人们开始在睡眠期间有意地转向鼻呼吸，因为鼻呼吸会产生额外的阻力，而且因为鼻呼吸时打鼾的倾向（如果有的话，请原谅）要少得多，这纯粹是行为干预，基本上是零成本。

Taping the mouth shut using medical tape prior to sleep-- Excuse me, putting medical tape on the mouth prior to going to sleep and then sleeping all night with medical tape on the mouth is one way that people can learn to nasal breathe during sleep and can greatly offset a lot of sleep apnea, snoring, and sleep-related issues.

睡觉前用医用胶带封住嘴巴--打扰一下，在睡觉前将医用胶带贴在嘴上，然后整晚都用医用胶带贴在嘴上睡觉，这是人们在睡眠期间学习用鼻呼吸的一种方法，可以极大地缓解许多睡眠呼吸暂停、打鼾和与睡眠相关的问题。

A number of people don't want to or don't feel safe putting medical tape on their mouth prior to sleep.

许多人不想或觉得在睡觉前将医用胶带贴在嘴上不安全。

For some reason, they think they're going to suffocate, but of course, you would wake up if you start to run out of air at any moment, so that's not so much a concern.

出于某种原因，他们认为自己会窒息，但当然，如果你随时开始缺氧，你就会醒来，所以这并不是什么大问题。

But what they'll do is they will start to use pure nasal breathing during any type of exercise or even just for some period of time walking during the day or while working.

但他们要做的是，在任何类型的运动中，甚至只是在白天行走或工作时的一段时间内，开始使用纯鼻呼吸。

And again, later we'll get into the enormous benefits of shifting to pure nasal breathing when not exercising hard, meaning at a rate that you could normally hold a conversation, although if you're pure nasal breathing, you won't be holding that conversation, or when simply doing work or any number of things that are sort of low intensity.

再说一次，稍后我们将讨论在不剧烈运动时转向纯鼻呼吸的巨大好处，这意味着以正常情况下可以进行对话的速度，尽管如果您是纯鼻呼吸，则您不会进行对话，或者只是在做工作或做任何低强度的事情时。

You can train your system to become a better nasal breather during the daytime through these deliberate actions of taping the mouth shut or just being conscious of keeping your mouth shut.

您可以通过这些刻意的用胶带封住嘴巴或只是有意识地闭嘴的动作来训练您的系统在白天成为更好的鼻呼吸者。

And that, in addition to having a number of positive health and aesthetic effects during the daytime, is known to also transfer to nighttime breathing patterns and allow people to become nasal breathers as opposed to mouth breathers during sleep and to snore less and to have less sleep apnea.

众所周知，除了在白天具有许多积极的健康和美观效果外，它还会转移到夜间呼吸模式，使人们在睡眠期间成为用鼻呼吸而不是用嘴呼吸，并减少打鼾和睡眠呼吸暂停。

Again, if you have severe sleep apnea, you probably do need to check out a CPAP.

同样，如果您患有严重的睡眠呼吸暂停，您可能确实需要检查 CPAP。

You should talk to your physician.

您应该咨询您的医生。

But for people who have minor sleep apnea or sleep apnea that's starting to take hold, these other methods of shifting to becoming a nasal breather are going to be far more beneficial and far more cost-effective than going all the way to the CPAP.

但对于患有轻微睡眠呼吸暂停或睡眠呼吸暂停开始严重的人来说，这些转为鼻呼吸者的其他方法将比一直使用 CPAP 更有益且更具成本效益。

Which, by the way, doesn't really teach you how to breathe properly as much as it does adjust the airflow going into your system.

顺便说一句，这并不能真正教你如何正确呼吸，而是调整进入你系统的气流。

That's an important point, that when you shift from mouth to nasal breathing during sleep, you're actually learning and training your system to breathe properly.

这是很重要的一点，当您在睡眠期间从口呼吸转变为鼻呼吸时，您实际上是在学习和训练您的系统正确呼吸。

And when I say learning and training your system to breathe properly, what do I mean?

当我说学习和训练你的系统以正确呼吸时，我的意思是什么？

Let's put some scientific and mechanistic meat on that.

让我们对此进行一些科学和机械的讨论。

We already talked about the phrenic nerve, this nerve that innervates the diaphragm and that allows for the lungs to fill up because of the movement of the diaphragm.

我们已经讨论过膈神经，这种神经支配膈肌，并且由于膈肌的运动而使肺部充满。

What we didn't talk about, however, were the brain centers that actually control the phrenic nerve and control breathing.

然而，我们没有谈论的是实际上控制膈神经和控制呼吸的大脑中枢。

Knowing about these two brain areas and what they do is extremely important, not just for understanding the content of this episode, but for understanding all of the tools that we'll discuss, and indeed, your general health as it relates to respiration.

了解这两个大脑区域及其功能非常重要，不仅可以理解本集的内容，还可以理解我们将讨论的所有工具，甚至了解与呼吸相关的总体健康状况。

So there are basically two areas of the brain that control breathing.

所以大脑基本上有两个区域控制呼吸。

The first is called the Pre-Bötzinger complex.

第一个被称为 Pre-Bötzinger 复合体。

You don't have to worry about the name so much, just know that it was named after a bottle of wine and that it was discovered by the great Jack Feldman, who's a professor of neuroscience at the University of California, Los Angeles.

你不必太担心这个名字，只要知道它是以一瓶酒命名的，它是由伟大的杰克·费尔德曼发现的，他是加州大学洛杉矶分校的神经科学教授。

This is one of the most fundamental discoveries in all of neuroscience in the last 100 years or more, because this brain area that Jack and his colleagues discovered controls all aspects of breathing that are rhythmic.

这是过去 100 年或更长时间里所有神经科学中最基本的发现之一，因为杰克和他的同事发现的这个大脑区域控制着有节奏的呼吸的所有方面。

That is, when inhales follow exhales, follow inhales, follow exhales.

也就是说，当吸气跟随呼气时，跟随吸气，跟随呼气。

That's all controlled by a small set of neurons in this brain stem area, so around the region of the neck Called the Pre-Bötzinger complex.

这一切都是由脑干区域中的一小群神经元控制的，因此颈部周围的区域称为前博辛格复合体。

And we really owe a debt of gratitude to Jack and his colleagues for discovering that area, because it's involved in everything from breathing when we're asleep to breathing when we're not thinking about our breathing.

我们真的要感谢杰克和他的同事发现了这个区域，因为它涉及到一切，从我们睡着时的呼吸到我们不考虑呼吸时的呼吸。

It may have a role in, that is, when its function is disrupted, it may cause things like sudden infant death syndrome.

它可能有一个作用，也就是说，当它的功能被破坏时，它可能会导致婴儿猝死综合症等疾病。

Believe it or not, it can explain, in large part, many of the deaths related to the opioid crisis because exogenous opioids like fentanyl and other sorts of drugs, which are opioids obviously, bind to opioid receptors on that structure and shut it down.

不管你相信与否，它可以在很大程度上解释许多与阿片类药物危机相关的死亡，因为外源性阿片类药物如芬太尼和其他种类的药物（显然是阿片类药物）与该结构上的阿片受体结合并关闭它。

Now, keep in mind, these neurons are designed to be incredibly robust and are designed to fire inhale, exhale, inhale, exhale, no matter if we're awake or aware, unaware, or asleep, to keep us alive.

现在，请记住，这些神经元被设计得非常强大，无论我们是清醒的、有意识的、无意识的还是睡着的，它们都会激发吸气、呼气、吸气、呼气，以维持我们的生命。

Exogenous opioids like fentanyl and drugs that are similar to that can shut down that structure because it's rich with these opioid receptors, so it binds to that and it shuts off the Pre-Bötzinger complex, which is the major cause of death of people who die from opioid overdoses.

芬太尼等外源性阿片类药物和类似药物可以关闭该结构，因为它富含这些阿片类受体，因此它与其结合并关闭前波辛格复合体，这是因阿片类药物过量而死亡的人的主要原因。

I think a lot of people don't realize that.

我想很多人都没有意识到这一点。

They think, "Oh, the opioids must shut off the brain or shut down the heart." No, it shuts down breathing.

他们认为，“哦，阿片类药物必须关闭大脑或关闭心脏。”不，它会停止呼吸。

So Jack's discovery, in no doubt, will lead to some important things as it relates to addiction.

因此，毫无疑问，杰克的发现将导致一些与成瘾有关的重要事情。

And hopefully, I think we frankly can expect that it's also going to eventually lead to ways to prevent death in people using opioids or other types of drugs, maybe by blocking opioid receptors in Pre-Bötzinger complex using things like naltrexone, et cetera.

希望，我认为我们坦率地可以预期，它最终也会找到预防使用阿片类药物或其他类型药物的人死亡的方法，也许可以通过使用纳曲酮等物质阻断 Pre-Bötzinger 复合物中的阿片类受体。

In any event, Pre-Bötzinger complex is controlling inhale, exhale, inhale, exhale patterns of breathing.

无论如何，前波辛格复合体控制着吸气、呼气、吸气、呼气的呼吸模式。

The other brain center controlling breathing, again, through the phrenic nerve, right?

另一个大脑中心再次通过膈神经控制呼吸，对吗？

It all converges and goes out through the phrenic nerve and these intercostal muscles, is the so-called parafacial nucleus.

全部通过膈神经和这些肋间肌汇聚出去，就是所谓的面旁核。

And the parafacial nucleus is involved in patterns of breathing, where there is not an inhale followed by exhale, inhale followed by exhale.

面旁核参与呼吸模式，其中没有吸气然后呼气，吸气然后呼气。

That is, it's not rhythmic, one than the other, but rather where there is a doubling up of inhales or a doubling up of exhales or a deliberate pause in breathing.

也就是说，它不是有节奏的，一个比另一个，而是吸气加倍或呼气加倍或呼吸故意暂停。

So inhale, pause, exhale, pause.

所以吸气，暂停，呼气，暂停。

Inhale, pause, exhale, pause.

吸气，暂停，呼气，暂停。

This sort of thing.

这种事。

A little bit later, we'll talk about a pattern of breathing called box breathing, which has very specific and useful applications, in particular for adjusting anxiety.

稍后，我们将讨论一种称为箱式呼吸的呼吸模式，它具有非常具体且有用的应用，特别是在调节焦虑方面。

And in that case, it involves going from rhythmic breathing of inhale, inhale, inhale, exhale, that is relying on the Pre-Bötzinger complex neurons to reliance on the parafacial nucleus neurons, and box breathing, just to give away what's probably already obvious, is you inhale, hold, exhale, hold, and repeat.

在这种情况下，它涉及到从吸气、吸气、吸气、呼气的有节奏的呼吸，即依赖前波辛格复合体神经元到依赖面旁核神经元，以及箱式呼吸，只是为了揭示可能已经很明显的东西，即吸气、保持、呼气、保持和重复。

And that pattern of breathing, even though it's rhythmic in nature because inhales precede exhales precede inhales and so on, there's a deliberate breath hold inserted there.

这种呼吸模式，尽管本质上是有节奏的，因为吸气先于呼气，吸气先于呼气，依此类推，但那里却插入了刻意的屏气。

So any time we're taking conscious control of our breathing, the parafacial nucleus is getting involved.

因此，每当我们有意识地控制呼吸时，面旁核就会参与其中。

Now, you don't have to assume that the parafacial nucleus is the only way in which we take conscious control of our breathing.

现在，您不必假设面旁核是我们有意识地控制呼吸的唯一方式。

We can also take control of the Pre-Bötzinger complex.

我们还可以控制 Pre-Bötzinger 综合体。

You can do that right now.

你现在就可以这样做。

So for instance, you are breathing in some specific pattern now that, unless you're speaking or eating, no doubt is going to involve inhales followed by exhales.

举例来说，你现在正在以某种特定的模式呼吸，除非你在说话或吃饭，否则毫无疑问会涉及吸气，然后呼气。

But you could, for instance, decide that, yes, inhales are active and exhales are passive, but now you're going to make the exhales active as well.

但是，例如，您可以决定，是的，吸气是主动的，呼气是被动的，但现在您也要使呼气也变得主动。

So rather than just inhale and then let your lungs deflate, you could inhale and then force the air out.

因此，您可以吸气然后将空气排出，而不是只是吸气然后让肺部收缩。

That's going to represent a conscious taking over of control of the Pre-Bötzinger complex.

这将代表有意识地接管前博青格复合体的控制权。

Okay, so the reason I'm giving this mechanistic detail is, A, it's super important if you want to understand all the tools related to breathing.

好的，所以我给出这个机制细节的原因是，A，如果你想了解与呼吸相关的所有工具，这是非常重要的。

B, it's actually a pretty simple system.

B，这实际上是一个非常简单的系统。

Even though the areas have fancy names like Pre-Bötzinger or parafacial, it's pretty straightforward, right?

尽管这些区域有像 Pre-Bötzinger 或 parafacial 这样的奇特名称，但它非常简单，对吧？

You have one area that controls rhythmic breathing, inhale follows exhales, and the other area which gets involved in breathing any time you start doubling up on inhales or exhales.

你有一个区域控制有节奏的呼吸，吸气后呼气，而另一个区域在你开始加倍吸气或呼气时参与呼吸。

In fact, the parafacial nucleus is the one that you're relying on while you speak in order to make sure that you still get enough oxygen.

事实上，面旁核是您说话时所依赖的核，以确保您仍然获得足够的氧气。

It's also the one that you will use if you incorporate the physiological sigh or box breathing.

如果您结合生理叹息或箱式呼吸，您也会使用它。

And frankly, most of the time you're using both of these circuits or these brain systems, parafacial and Pre-Bötzinger, in parallel.

坦率地说，大多数时候你同时使用这些回路或大脑系统，即面侧系统和前博辛格系统。

Again, biology loves parallel systems, especially for things that are so critical that if we didn't do them, we would die, like breathing.

同样，生物学喜欢并行系统，尤其是对于那些非常重要的事情，如果我们不这样做，我们就会死亡，比如呼吸。

And so it makes sense that we have two different brain structures that control this.

因此，我们有两种不同的大脑结构来控制这一点，这是有道理的。

So now you have an understanding of the mechanical control of breathing.

现在您已经了解了呼吸的机械控制。

That is the different parts within the parts list that are involved in breathing, everything from nose to mouth to alveoli, the lungs, et cetera, and the muscles involved in moving the lungs.

这是零件列表中涉及呼吸的不同部分，从鼻子到嘴巴到肺泡、肺部等，以及涉及移动肺部的肌肉。

You understand, I like to think, a bit about bringing oxygen in and removing carbon dioxide, but not so much carbon dioxide that you can't actually use the oxygen that you have.

我喜欢认为，你理解一点关于引入氧气和去除二氧化碳的知识，但不知道二氧化碳过多到你实际上无法使用你所拥有的氧气。

And you know about two brain centers, one controlling rhythmic breathing and one that controls non-rhythmic breathing.

你知道有两个大脑中心，一个控制节律性呼吸，另一个控制非节律性呼吸。

I want to repeat something that I said a little bit earlier as well, which is that breathing is incredible because it represents the interface between conscious and subconscious control over your, not just body, not just your lungs, but that how you breathe influences your brain state.

So by using your brain consciously to control your breathing, you are using your brain to control your brain.

因此，通过有意识地使用你的大脑来控制你的呼吸，你就是在用你的大脑来控制你的大脑。

The best way I've ever heard this described was from a beautiful, I should say now classic, paper in "The Journal of Physiology" published in 1988 from Bellistrino and Somjen, where the final line of their summary intro states, "The brain, by regulating breathing, controls its own excitability." And just to remind those of you that don't remember what excitability is, excitability is the threshold at which a given neuron, nerve cell, can be active or not.

So when we breathe a certain way, the neurons of our brain are more likely to get engaged.

因此，当我们以某种方式呼吸时，大脑的神经元更有可能参与其中。

They're more likely to be active.

他们更有可能变得活跃。

And when we breathe in other ways, our brain becomes harder to activate.

当我们以其他方式呼吸时，我们的大脑就会变得更难激活。

Its excitability is reduced.

其兴奋性降低。

Now, you might think excitability is a great thing.

现在，您可能认为兴奋是一件好事。

You always want your brain to be excitable.

你总是希望你的大脑兴奋。

But that's actually not the case.

但事实并非如此。

And in fact That very statement that Balestrino and Somjen made led to a number of other investigations that were really important in defining how if people over-breathe, that is if they hyperventilate at rest, they expel, that is they exhale too much carbon dioxide.

What that classic paper by Balestrino and Somjen led to was a number of different investigations in humans looking at how different patterns of breathing impact the overall state of the brain and the ability of the brain to respond to certain, what are called sensory stimuli.

Keep in mind that your brain is always active.

请记住，您的大脑始终处于活跃状态。

The neurons are firing at low level.

神经元以低水平放电。

But when you see something or hear something or you want to focus on something or you want to exercise or really listen to something or learn, certain circuits in your brain need to be more active than everything else.

That is, there needs to be really high, what's called signal to noise.

也就是说，需要非常高的信噪比。

There's always a lot of noise and chatter in the background, just like the chatter at a cocktail party or at a stadium event.

背景中总是有很多噪音和闲聊，就像鸡尾酒会或体育场活动中的闲聊一样。

In order to really pay attention, focus, learn all the incredible things that the brain can do, you need that signal to get above the noise.

为了真正集中注意力，学习大脑能做的所有令人难以置信的事情，你需要那个信号来超越噪音。

There's a beautiful paper that asks, how does the pattern of breathing, in particular how does over-breathing change the patterns of activity in the brain?

有一篇漂亮的论文问，呼吸模式，特别是过度呼吸如何改变大脑的活动模式？

This is a paper entitled "Effects of Voluntary Hyperventilation on Cortical Sensory Responses," and I will provide a link to the study in the show note captions.

It's a somewhat complicated paper if you look at all the detailed analyses.

如果你看一下所有详细的分析，这是一篇有点复杂的论文。

However, the takeaway from this paper is exquisitely simple and I also believe incredibly important.

然而，这篇论文的要点非常简单，而且我也认为非常重要。

Basically, what it showed is that when people hyperventilate, they expel, that is they exhale more carbon dioxide than they would normally, so they become what's called hypocapnic.

Okay?

好的？

Carbon dioxide levels are low in the blood, and over a short period of time they become low in the tissues of the body.

血液中的二氧化碳含量较低，并且在短时间内，身体组织中的二氧化碳含量也会降低。

When that carbon dioxide level drops low you would say, okay, well you're still bringing in a lot of oxygen because these people are hyperventilating, so they should feel really alert and indeed that's what happens.

当二氧化碳水平下降时，你会说，好吧，你仍然吸入了大量的氧气，因为这些人换气过度，所以他们应该感到非常警觉，事实上这就是发生的情况。

The people feel very alert.

人们感到非常警觉。

However, because they're not bringing enough carbon dioxide in, or rather the proper way to say it would be because they're over-breathing, exhaling too much, they are not retaining or keeping in enough carbon dioxide.

Well then, that lack of carbon dioxide means that the oxygen that they are breathing in can't be liberated from the hemoglobin, can't get to the brain, and what they observe is about a 30% to 40% reduction in the amount of oxygen that's being delivered to the brain.

那么，缺乏二氧化碳意味着他们吸入的氧气无法从血红蛋白中释放出来，无法到达大脑，而他们观察到输送到大脑的氧气量大约减少了 30% 到 40%。

And the reduction in carbon dioxide also prevents some of the normal patterns of vasodilation, the dilating, the opening up of the capillaries.

二氧化碳的减少也会阻止一些正常的血管舒张模式，即毛细血管的扩张和张开。

So again, less blood flow, but most importantly as it's shown in this paper, the brain overall becomes hyperexcitable.

同样，血流量减少，但最重要的是，正如本文所示，大脑整体变得过度兴奋。

It's as if it's being starved of oxygen and blood flow, and all the neurons in a very nonspecific way start increasing their firing level so the background activity is getting louder and louder.

就好像它缺乏氧气和血流，所有神经元以一种非常非特异性的方式开始增加它们的放电水平，因此背景活动变得越来越响亮。

It's like the rumble or the noise of a crowd at a stadium.

这就像体育场里人群的隆隆声或噪音。

And as a consequence, the sensory input from a sound or from a touch or from some other event in the world doesn't get above the noise.

因此，来自声音、触摸或世界上其他一些事件的感官输入无法超越噪音。

What this means is that when we hyperventilate, because we aren't retaining enough carbon dioxide, we are not getting enough oxygen to the tissues that need oxygen, and as a consequence of that, the brain becomes hyperexcitable.

这意味着，当我们过度换气时，由于我们没有保留足够的二氧化碳，我们就无法为需要氧气的组织提供足够的氧气，因此，大脑会变得过度兴奋。

We actually know that there's an increase in anxiety, and we become less good, less efficient at detecting things in our environment.

我们实际上知道，焦虑感会增加，我们在检测环境中的事物时就会变得不那么擅长、效率更低。

So we're not processing information as well at all.

所以我们根本没有处理信息。

The noise goes up and the signal goes down.

噪声上升，信号下降。

Again, incredibly important set of findings.

再次，这是一组极其重要的发现。

I should also mention that hyperventilation is one way that in the laboratory anyway or in neurosurgery units for some time, physicians would evoke seizure in seizure-prone patients.

我还应该提到，过度换气是一种方法，无论如何，在实验室或神经外科病房一段时间内，医生都会引起癫痫易发患者的癫痫发作。

The reason that works is exactly the explanation I just gave you.

有效的原因正是我刚才给你的解释。

Seizure is a hyperexcitability of the brain, not enough inhibition or suppression of the overall circuitry so you get these waves or these storms of electrical activity.

癫痫发作是大脑过度兴奋，对整个电路没有足够的抑制或抑制，所以你会出现这些电波或电活动风暴。

Low levels of carbon dioxide in the brain because of low levels of carbon dioxide in the blood are one of the major triggers for seizures.

由于血液中二氧化碳含量低，大脑中二氧化碳含量低是癫痫发作的主要诱因之一。

Now, I realize that most people listening to this are not epileptic, but nonetheless, this brings us all back to this question of what is normal healthy breathing?

现在，我意识到大多数听这个的人都没有癫痫症，但这让我们所有人回到这个问题：什么是正常健康的呼吸？

As I mentioned before, normal healthy breathing is breathing about six liters of air per minute.

正如我之前提到的，正常健康的呼吸是每分钟呼吸约六升空气。

But of course, most of us don't think in terms of liters of air and we're not going to go measure our lung capacity, or at least most of us aren't going to do that.

但当然，我们大多数人不会用升空气来思考，我们不会去测量我们的肺活量，或者至少我们大多数人不会这样做。

Basically, if you are taking relatively shallow breaths and you're just kind of sitting there working or maybe even walking slowly, again not talking or engaging in any kind of speech or eating, chances are six liters of air per minute is about 12 shallow-ish breaths.

基本上，如果您的呼吸相对较浅，并且您只是坐在那里工作，甚至可能缓慢行走，同样不说话或进行任何形式的演讲或进食，那么每分钟 6 升空气可能大约相当于 12 次浅呼吸。

And when I say shallow, I don't mean breathing like a little bunny rabbit or something like that.

当我说浅时，我并不是指像小兔子或类似的东西那样呼吸。

I just mean casually breathing in, out, in, out.

我只是说随意地吸气、呼气、吸气、呼气。

The studies that have explored the breathing patterns in large populations of individuals who are not suffering necessarily from any one specific ailment have shown that most people breathe far too much per minute.

对大量不一定患有任何一种特定疾病的人的呼吸模式进行探索的研究表明，大多数人每分钟呼吸次数过多。

That they're engaging in anywhere from 15 to 20 or even 30 shallow breaths per minute.

他们每分钟进行 15 到 20 次甚至 30 次浅呼吸。

So they are vastly over-breathing relative to how they should be breathing.

因此，相对于应有的呼吸方式，他们的呼吸过度得多。

Now, of course, if you breathe more deeply, so you take a vigorous inhale and then you expel that air, well then to get six liters of air into your system per minute You're probably only going to need somewhere between four and six breaths in order to get that six liters per minute.

当然，现在，如果你呼吸得更深，那么你用力吸气，然后排出空气，那么每分钟就有六升空气进入你的系统，你可能只需要四到六次呼吸就可以每分钟吸入六升空气。

Now, the total time that it takes to do that inhale and exhale isn't that much longer than a kind of shallow breath, provided you're not deliberately breathing quickly during those shallow breaths.

现在，吸气和呼气所需的总时间并不比浅呼吸长多少，前提是您在浅呼吸期间没有刻意加快呼吸速度。

So then you say, well, how is it that normal, healthy breathing that delivers the appropriate amount of carbon dioxide into the system and doesn't expel, doesn't exhale too much carbon dioxide, how are we supposed to do that normal breathing, right?

那么你会说，正常、健康的呼吸如何将适量的二氧化碳输送到系统中，并且不排出、不呼出过多的二氧化碳，我们应该如何进行正常的呼吸，对吗？

Are you supposed to breathe four times then hold your breath until the minute passes?

你是否应该呼吸四次然后屏住呼吸直到一分钟过去？

No. What you find is that the correct pattern of breathing is going to involve two things.

不。你发现正确的呼吸模式涉及两件事。

First of all, nasal breathing, because of the resistance it provides through the nose that we talked about earlier, is going to deliver more oxygen into your system, you're going to be able to generate more air pressure to fill your lungs.

首先，鼻呼吸，由于我们之前讨论过的通过鼻子提供的阻力，将向您的系统输送更多的氧气，您将能够产生更多的气压来填充您的肺部。

That greater air pressure is going to take longer to exhale, so already we're increasing the amount of time that each breath is going to take.

更大的气压将需要更长的时间才能呼出，因此我们已经增加了每次呼吸所需的时间。

And also what you find is that people that are breathing in the proper healthy manner, that is, that are balancing oxygen and carbon dioxide in the proper ways, are also taking pauses between breaths.

而且您还会发现，以正确的健康方式呼吸的人，即以正确的方式平衡氧气和二氧化碳的人，也会在呼吸之间暂停。

This is extremely important because even though we have a brain center, the pre-Bötzinger complex, that can control, or I should say, does control inhale/exhale rhythmic breathing, those pauses between breaths are not always present, in fact, often are not present from people's baseline breathing patterns, and as a consequence, they over-breathe.

这是极其重要的，因为即使我们有一个大脑中枢，即前博辛格复合体，它可以控制，或者我应该说，确实控制吸气/呼气有节奏的呼吸，但呼吸之间的停顿并不总是存在，事实上，通常不存在于人们的基线呼吸模式中，因此，他们呼吸过度。

And as I told you before, when people over-breathe, their brain becomes hyper-excitable at the level of the background noise, and yet they are less efficient at detecting and learning information.

正如我之前告诉过你的，当人们过度呼吸时，他们的大脑在背景噪音的水平下变得过度兴奋，但他们检测和学习信息的效率却较低。

We'll get into the specific studies that really illustrate the learning aspect a bit later.

稍后我们将进行真正说明学习方面的具体研究。

But they are less efficient at detecting and learning information, at focusing, and so on, as a consequence of this over-breathing and the hyper-excitability that it causes.

但由于过度呼吸及其引起的过度兴奋，他们在检测和学习信息、集中注意力等方面效率较低。

Now, of course, that's also just emphasizing the effects of over-breathing and lack of carbon dioxide on the brain.

当然，这也只是强调了过度呼吸和缺乏二氧化碳对大脑的影响。

There are hundreds, if not thousands, of studies showing that when we don't have enough carbon dioxide in the tissues of our body, that's also problematic for all the tissues, the liver, the lungs themselves, the stomach, et cetera, that relate largely to shifts in pH because of the fact that carbon dioxide strongly regulates the acidity, alkalinity of the blood and the tissues that that blood supplies nutrients to, including carbon dioxide.

有数百甚至数千项研究表明，当我们身体组织中没有足够的二氧化碳时，这也会对所有组织、肝脏、肺本身、胃等产生问题，这些组织很大程度上与 pH 值的变化有关，因为二氧化碳强烈调节血液和血液提供营养的组织（包括二氧化碳）的酸度和碱度。

So the basic takeaway here is you want to breathe in a healthy manner at rest, and the best way to do that is to spend some time, and it doesn't take much, maybe a minute or so each day, paying attention to how quickly you are breathing per minute when you are simply at rest, when you're making coffee in the morning, when you're sitting down to read, when you're on social media.

因此，这里的基本要点是，你想在休息时以健康的方式呼吸，而做到这一点的最佳方法就是花一些时间，而且不需要太多，也许每天一分钟左右，注意你在休息时、早上煮咖啡时、坐下来阅读时、使用社交媒体时每分钟的呼吸速度。

Chronically holding your breath isn't good, but neither is over-breathing.

长期屏住呼吸不好，但呼吸过度也不好。

And again, every study that has examined the typical patterns of breathing and patterns of breathing that show up as normal and abnormal has found that more often than not, during the nighttime, people are under-breathing, and in the daytime, they are over-breathing, they're hyperventilating.

再说一遍，每一项检查典型呼吸模式以及正常和异常呼吸模式的研究都发现，人们在夜间往往呼吸不足，而在白天，他们呼吸过度，换气过度。

So next, I'd like to address what you can do about your normal patterns of breathing.

接下来，我想谈谈您可以对正常呼吸模式做些什么。

That is, how you or anyone can adjust their normal patterns of breathing from an unhealthy to an unhealthy state.

也就是说，您或任何人如何将其正常呼吸模式从不健康状态调整为不健康状态。

But the first thing we have to do, of course, is determine whether or not you're already breathing in an unhealthy or in a healthy way.

但我们要做的第一件事当然是确定您是否已经以不健康或健康的方式呼吸。

And again, when I say healthy or unhealthy, I mean, are you over-breathing?

再说一次，当我说健康或不健康时，我的意思是，你呼吸过度吗？

Are you under-breathing?

你呼吸困难吗？

Are you delivering the appropriate ratios of oxygen and carbon dioxide to the tissues of your brain and body?

您是否向大脑和身体组织输送了适当比例的氧气和二氧化碳？

In order to do this, we're going to do a simple test.

为了做到这一点，我们将进行一个简单的测试。

Again, please don't do this while driving or operating heavy machinery or near water of any kind.

再次强调，请勿在驾驶或操作重型机械或靠近任何水源时执行此操作。

But assuming that you're not doing any of those things, I encourage you to sit down, certainly not lie down, but just sit down.

但假设你没有做任何这些事情，我鼓励你坐下来，当然不是躺下，而是坐下来。

I suppose you also could do it standing.

我想你也可以站着做。

And we are going to do what's called the carbon dioxide tolerance test.

我们将进行所谓的二氧化碳耐受性测试。

The carbon dioxide tolerance test is a sort of back-of-the-envelope measure of how well you are managing carbon dioxide.

二氧化碳耐受性测试是一种粗略衡量您管理二氧化碳情况的方法。

That is, how well you can control your breathing at both the mechanical and the chemical level.

也就是说，您在机械和化学层面上控制呼吸的能力。

It's a very simple test.

这是一个非常简单的测试。

What you're going to do is for the next 10 seconds or so while I'm speaking, you're just going to breathe normally.

你要做的就是在我说话的接下来 10 秒左右的时间里，你只需正常呼吸即可。

Now, again and again throughout this episode, I'm going to encourage you to be a nasal breather whenever possible, but of course, there are instances in which you want to engage mouth breathing.

现在，在本集中，我将一次又一次地鼓励您尽可能用鼻呼吸，但当然，在某些情况下您想用嘴呼吸。

But for the time being, as I continue to blab on, for the next few seconds, just inhale through your nose, exhale through your nose.

但现在，当我继续胡言乱语时，在接下来的几秒钟里，只是通过你的鼻子吸气，通过你的鼻子呼气。

You don't have to deliberately slow your breathing or increase the cadence of your breathing.

您不必刻意减慢呼吸或增加呼吸节奏。

However, in that time, you're also going to want to find some sort of time-measuring device, like could be your phone or could be a stopwatch.

然而，到那时，您还需要找到某种时间测量设备，例如您的手机或秒表。

What I'm going to ask you to do in a few minutes is I'm going to ask you to inhale through your nose as deeply as you possibly can.

几分钟后我要请你做的是，我要请你尽可能深地通过鼻子吸气。

That is, you're going to fill your lungs as much as you can through your nose and then start a timer and measure how long it takes for you to deliberately control that exhale until your lungs are empty.

也就是说，你要通过鼻子尽可能地充满肺部，然后启动计时器并测量你需要多长时间才能有意识地控制呼气，直到肺部排空。

Okay?

好的？

So this is going to be a controlled exhale through the nose after a big, deep breath, but for the time being, keep breathing at a kind of calm, regular cadence.

因此，这将是一次深呼吸后通过鼻子进行有控制的呼气，但暂时保持平静、有规律的节奏呼吸。

Okay?

好的？

So you can find that time-measuring device now, or you can come back to it later if you like.

所以你现在就可以找到那个时间测量装置，或者如果你愿意的话，你也可以稍后再回来使用它。

When I say inhale, you're going to inhale as deeply as you can through your nose, remembering that the diaphragm can really help you here to get a deep inhale by having your belly move out while you inhale.

当我说吸气时，你要通过鼻子尽可能深地吸气，记住隔膜可以在吸气时让你的腹部向外移动，从而真正帮助你深吸气。

And then when I say start, you're going to measure the time that it takes to do a complete lungs empty exhale.

然后，当我说开始时，您将测量肺部完全排空呼气所需的时间。

In fact, I'll measure it for you.

事实上，我会帮你量一下。

This will be one of the rare instances in this podcast where there's going to be a long period of silence as I measure something.

这将是这个播客中罕见的情况之一，当我测量某些东西时，将会有很长一段时间的沉默。

So I've got a stopwatch here.

所以我这里有一个秒表。

So please prepare to do the big inhale and start inhaling now.

所以请准备好大吸气，现在就开始吸气。

So inhale as deeply as you can through your nose, fill your lungs as much as you can Okay?

因此，通过鼻子尽可能深地吸气，尽可能充满肺部，好吗？

Now start, meaning slowly control the exhale through your nose.

现在开始，意思是慢慢控制通过鼻子呼气。

You're trying to let that air out as slowly as possible, and I'm just going to call out every 10 or 15 seconds or so, and you want to note when your lungs are empty.

你试着尽可能慢地排出空气，我会每隔 10 或 15 秒左右喊一声，你要注意你的肺部何时排空。

I know you can hold your breath with your lungs empty.

我知道你可以在肺部空空的情况下屏住呼吸。

That is not an accurate measure.

这不是一个准确的衡量标准。

15 seconds.

15秒。

It is important that you note when your lungs are empty, and that you're trying to control the exhale as much as possible so that you don't arrive at that lungs empty time too quickly.

重要的是要注意肺部何时排空，并尽可能控制呼气，以免太快到达肺部排空时间。

I'll explain what too quickly means.

我将解释太快的含义。

30 seconds.

30秒。

Okay?

好的？

For those of you that have already reached lungs empty, please go back to breathing normally.

对于那些肺部已经排空的人，请恢复正常呼吸。

For those of you that haven't, you can hang in here a little longer if you're still discarding that air.

对于那些还没有这样做的人，如果你仍然在丢弃空气，你可以在这里再坚持一会儿。

45 seconds, and we're rounding toward a minute, not quite there.

45 秒，我们正在四舍五入到一分钟，但还没有完全达到。

Some of you are probably still letting out that air.

你们中的一些人可能仍在散发这种空气。

I want to point out none of this has to do with cardiovascular fitness level, at least not in any kind of direct way.

我想指出的是，这些都与心血管健康水平无关，至少没有任何直接的方式。

And 60 seconds, and I realize there will be a small subset of you out there that are still expelling your air in a slow exhale manner through the nose.

60 秒后，我意识到你们中会有一小部分人仍在通过鼻子缓慢呼气。

Okay, so what we just did is a back-of-the-envelope carbon dioxide discard rate.

好的，我们刚刚所做的是粗略的二氧化碳丢弃率。

Okay?

好的？

If you need to pause this and go back and try it again, you just want to time how long it takes you to go from lungs full to lungs empty.

如果您需要暂停并返回并重试，您只需计算从肺部充满到肺部空空需要多长时间。

Again, with the full understanding, I know that you can all sit there like beasts and hold your breath with your lungs empty, but please don't do that because that's not going to be informative for what I'm telling you now.

再次强调，在充分理解的情况下，我知道你们都可以像野兽一样坐在那里，屏住呼吸，肺部空空，但请不要这样做，因为这对我现在告诉你们的内容没有任何帮助。

What I'm going to tell you now is that if it took you 20 seconds or less to expel all your air, that is, you couldn't extend that exhale longer than 20 seconds, in a kind of back-of-the-envelope way, we can say that you have a relatively brief or low carbon dioxide tolerance.

我现在要告诉你的是，如果你用 20 秒或更短的时间呼出所有空气，也就是说，你的呼气时间不能超过 20 秒，以一种粗略的方式，我们可以说你的二氧化碳耐受性相对短暂或较低。

Okay?

好的？

If it took you somewhere between 25 and 40, maybe 45 seconds to expel all your air, that is, you could control that exhale for about 45 seconds or 30 seconds, then you have a moderate level of carbon dioxide tolerance.

如果你需要 25 到 40 秒，也许 45 秒才能排出所有空气，也就是说，你可以控制呼气大约 45 秒或 30 秒，那么你的二氧化碳耐受性处于中等水平。

And if, for instance, you were able to go 50 seconds or longer for that discard until you hit lungs empty, you have a fairly high degree of carbon dioxide tolerance.

例如，如果您能够花 50 秒或更长时间丢弃垃圾，直到肺部排空，那么您就具有相当高的二氧化碳耐受性。

Now, here's the deal.

现在，协议如下。

If you had low carbon dioxide tolerance, that is, your 20 seconds or less, you're going to write down the number three.

如果您的二氧化碳耐受力较低，即 20 秒或更短，您就会写下数字 3。

Okay?

好的？

If you had moderate levels of carbon dioxide tolerance, you're going to write down the number five, or you could even put five to six.

如果您对二氧化碳的耐受性处于中等水平，您将写下数字五，甚至可以写下五到六。

And then if you are in that bracket of people that was able to discard your air over a period of 50 seconds or more, you're going to write down the number eight to 10.

然后，如果您属于能够在 50 秒或更长时间内排出空气的人，您将写下数字 8 到 10。

Okay?

好吧？

Now, what are these numbers?

现在，这些数字是多少？

What are we talking about?

我们在说什么？

And before we get into what to do with these numbers, I want to emphasize again, this does not have to do with fitness level per se.

在我们讨论如何处理这些数字之前，我想再次强调，这与健身水平本身无关。

I know some world-class triathletes that have very fast carbon dioxide blow-off times.

我认识一些世界级的铁人三项运动员，他们的二氧化碳排出时间非常快。

That is, their discard rates are 20 seconds or less.

也就是说，它们的丢弃率是 20 秒或更短。

I should also point out that if you're very stressed, that number is going to be very small.

我还应该指出，如果你压力很大，这个数字将会非常小。

If you're very relaxed, like you just woke up after a long night of sleep and you feel great, that number is going to be extended.

如果您非常放松，就像您经过一夜的睡眠后刚刚醒来并且感觉很好，那么这个数字就会延长。

Okay?

好的？

So this is a back-of-the-envelope measure that you're going to use each time you decide to do the exercise I'm going to tell you about in a moment.

因此，这是一个粗略的衡量标准，每次您决定进行我稍后将告诉您的练习时，您都会使用它。

And the exercise I'm going to tell you about in a moment can be done every day if you like, but what the most interesting studies, at least to me, indicate is that you could do the exercise I'll tell you about even just once or twice a week and greatly improve your efficiency of breathing and shift yourself away from over-breathing when at rest, even if you're not thinking about how you're breathing at rest.

如果你愿意的话，我稍后要告诉你的练习可以每天进行，但最有趣的研究（至少对我来说）表明，你可以每周进行一次或两次我将告诉你的练习，从而大大提高你的呼吸效率，并在休息时避免过度呼吸，即使你不考虑休息时如何呼吸。

Okay, so what is this exercise?

好吧，那么这个练习是什么？

Well, you just got your number, either low, medium, or high bracket number for carbon dioxide discard rate.

好吧，你刚刚得到了你的数字，二氧化碳丢弃率的低、中或高括号数字。

Remember, if you're in the low category, your number is three, if you're medium, it's five to six, and if you are in the long carbon dioxide discard rate, long duration carbon dioxide discard rate, that is, 8 to 10 is your number.

请记住，如果您属于低类别，您的数字是 3，如果您属于中类别，则为 5 到 6，如果您属于长期二氧化碳丢弃率，即长期二氧化碳丢弃率，即 8 到 10，那么您的数字是 8 到 10。

Now you're going to do two minutes of what most people would call box breathing.

现在你要做两分钟大多数人所说的箱式呼吸。

What is box breathing?

什么是箱式呼吸？

Box breathing are equal duration inhale, hold, exhale, hold, repeat.

箱式呼吸是吸气、屏气、呼气、屏气、重复的持续时间相等。

So inhale, hold, exhale, hold.

所以吸气，屏住，呼气，屏住。

Sounds very easy, right?

听起来很容易，对吧？

How long do you inhale and then hold, exhale, and then hold?

吸气然后屏住，呼气然后屏住多久？

Well, you now know.

好吧，你现在知道了。

If you are in the low group of carbon dioxide discard rate, your inhale's going to be three seconds, your hold will be three seconds, your exhale will be three seconds, and then you repeat.

如果你属于二氧化碳排放率低的一组，你的吸气时间将是三秒，你的屏气时间将是三秒，你的呼气时间将是三秒，然后你重复。

Three seconds.

三秒钟。

So each size of the box, if you will, is going to be three seconds long.

因此，如果你愿意的话，每个尺寸的盒子都会有三秒长。

If you are in the moderate carbon dioxide discard rate category, then you're going to inhale for five to six seconds, hold for five to six, exhale for five to six, hold for five to six, repeat for about two minutes.

如果您属于中等二氧化碳排放率类别，那么您将吸气五到六秒，屏住五到六秒，呼气五到六秒，屏住五到六秒，重复大约两分钟。

You could do three minutes if you want, but I think it's important to have protocols that are feasible for most people, and that's going to mean doing things for about two to five minutes when it comes to these breath rehabilitation exercises for restoring normal breathing.

如果你愿意的话，你可以做三分钟，但我认为制定对大多数人来说可行的方案很重要，这意味着在进行这些呼吸康复练习以恢复正常呼吸时，要做大约两到五分钟的事情。

And then, of course, if you are in the long category of carbon dioxide discard rate, you should be able to do an 8 to 10-second inhale, 8 to 10-second hold, 8 to 10-second exhale, 8 to 10-second hold, and repeat.

当然，如果你属于二氧化碳排放率较长的类别，你应该能够做8到10秒吸气，8到10秒屏气，8到10秒呼气，8到10秒屏气，然后重复。

Okay?

好的？

So you could do that exercise now if you like, or you could do it at some point offline.

因此，如果您愿意，您现在就可以进行该练习，或者也可以在某个时候离线进行。

You can pause this podcast if you want and go try it.

如果需要，您可以暂停此播客并尝试一下。

That's an exercise that you can do for about two to three minutes, once or twice per week.

您可以每周进行一次或两次，每次大约两到三分钟。

What's happening when you do that exercise?

当你做这个练习时会发生什么？

Well, first of all, you are greatly increasing your neuromechanical control over the diaphragm.

嗯，首先，你大大增强了对膈肌的神经机械控制。

This is very important.

这非常重要。

Most people are not aware of this phrenic nerve pathway in the diaphragm, and you're greatly increasing your mechanical control over this pathway through the process we call neuroplasticity.

大多数人都没有意识到膈肌中的膈神经通路，而您通过我们称为神经可塑性的过程大大增强了对该通路的机械控制。

When you deliberately focus on a aspect of your nervous system control, in particular nervous system control over musculature that normally is subconscious and you're not paying attention to, and when you actively take control of that, it requires that your brain adjust and rewire the relationship between the different components of that circuit.

当你刻意关注神经系统控制的某个方面时，特别是神经系统对通常是潜意识的、你没有注意的肌肉组织的控制，当你主动控制它时，它需要你的大脑调整和重新连接该回路不同组成部分之间的关系。

And the wonderful thing is, that has been shown to lead to changes in your resting pattern of breathing.

奇妙的是，这已被证明可以改变您的休息呼吸方式。

Now, why did we go through the whole business of doing the carbon dioxide tolerance test?

现在，我们为什么要进行二氧化碳耐受性测试的整个过程？

Well, for people who don't tolerate carbon dioxide very well, they don't have very good phrenic, that is neuromechanical control of the diaphragm, for whatever reason.

嗯，对于那些不能很好地耐受二氧化碳的人来说，无论出于何种原因，他们都没有很好的膈肌，即膈肌的神经机械控制。

Again, doesn't mean you're not fit.

再说一遍，并不意味着你不适合。

It just means you don't have or you have not yet developed neuromechanical control of the diaphragm, it would be near impossible for you to do box breathing for two or three minutes with eight seconds in, eight seconds hold, eight seconds exhale, eight second hold.

这只是意味着你没有或尚未开发出对横膈膜的神经机械控制，你几乎不可能进行两到三分钟的箱式呼吸，其中八秒入气，八秒保持，八秒呼气，八秒保持。

So that's why we do a test to see what you're capable of doing.

这就是我们进行测试来了解您的能力的原因。

You don't want the box breathing to be too strained, where you're where you're really challenged to get around the whole box.

你不希望盒子的呼吸太紧张，因为你真的很难绕过整个盒子。

You want it to be relatively easy because remember, you're trying to translate this pattern to your normal pattern of breathing.

您希望它相对容易，因为请记住，您正在尝试将这种模式转化为正常的呼吸模式。

That is, your pattern of breathing when you're not consciously thinking about breathing.

也就是说，当您无意识地思考呼吸时的呼吸模式。

And what are we really translating when we do this box breathing type exercise?

当我们进行箱式呼吸练习时，我们真正在翻译什么？

What you're translating is the ability to pause between breaths and yet take full, mechanically driven breaths that involve the phrenic nerve and diaphragm.

你要翻译的是在呼吸之间暂停的能力，但仍能进行涉及膈神经和膈肌的完整的、机械驱动的呼吸。

So again, you're encouraging, especially if you use nasal breathing when you do the box breathing, you're encouraging phrenic control over the diaphragm, and you're getting that six liters of air per minute or so using fewer and fewer breaths over time.

再说一次，你是在鼓励，特别是如果你在进行箱式呼吸时使用鼻呼吸，你会鼓励膈对隔膜的控制，并且随着时间的推移，你会使用越来越少的呼吸获得每分钟六升左右的空气。

So this is a, again, zero cost, although it does cost a little bit of time, zero cost approach to adjusting your normal pattern of breathing at rest, which has a huge number of positive outcomes in terms of your ability to stay relatively calm, to not get the hyperexcitability of the brain.

因此，这又是一种零成本的方法，尽管它确实花费了一点时间，但它是调整您在休息时的正常呼吸模式的零成本方法，这对您保持相对平静的能力有很多积极的影响，不会让大脑过度兴奋。

It has actually been shown in various studies, and we'll talk about one in particular later, to greatly improve not just levels of calm and reduce bouts of stress, but also improve nighttime sleep.

事实上，它已经在各种研究中得到证明，我们稍后将特别讨论其中一项，它不仅可以大大提高平静程度并减少压力，还可以改善夜间睡眠。

There are a huge number of benefits that can come from doing this box breathing exercise, but you got to get the duration of the sides of the box right, and that's why you do the carbon dioxide tolerance test.

进行这种箱式呼吸练习可以带来很多好处，但你必须正确掌握箱式呼吸的持续时间，这就是你进行二氧化碳耐受性测试的原因。

One thing that many people notice after doing the carbon dioxide tolerance test even just once, and then doing this box breathing exercise once or twice a week, is that after two or three weeks, the box breathing itself becomes very easy.

许多人注意到的一件事是，即使只进行一次二氧化碳耐受性测试，然后每周进行一到两次箱式呼吸练习，两三周后，箱式呼吸本身就会变得非常容易。

And in that case, I recommend taking the carbon dioxide tolerance test over again.

在这种情况下，我建议重新进行二氧化碳耐受性测试。

And almost always what you'll find is that you have been able to extend your carbon dioxide discard rate, and therefore, you now fall into a different category, not just the low or medium, but the long carbon dioxide discard rate category, and you are able to extend the duration of those inhale hold, exhale holds during the box breathing.

几乎总是你会发现，你已经能够延长你的二氧化碳排放率，因此，你现在属于一个不同的类别，不仅仅是低或中等，而是长二氧化碳排放率类别，并且你能够延长箱式呼吸期间吸气保持、呼气保持的持续时间。

And of course, the ultimate benefit of all this is that it translates to deeper and yet less frequent breathing when at rest and when not consciously paying attention to how you're breathing during the daytime.

当然，这一切的最终好处是，在休息时以及白天不自觉地注意自己的呼吸方式时，它会转化为更深但频率更低的呼吸。

Again, if at all possible, do all of this breathing through the nose.

再次强调，如果可能的话，所有这些呼吸都通过鼻子进行。

For those of you that have a severely occluded nose, the recommendation always is to breathe through your nose more.

对于那些鼻子严重堵塞的人，建议总是更多地通过鼻子呼吸。

But I do realize that for some people, it's really uncomfortable to breathe through the nose because they have such an occluded nasal pathway.

但我确实意识到，对于某些人来说，通过鼻子呼吸真的很不舒服，因为他们的鼻腔通道非常闭塞。

And for you folks, doing some of this breathing through the mouth can probably suffice, but if at all possible, do the breathing through the nose.

对于你们来说，通过嘴呼吸可能就足够了，但如果可能的话，通过鼻子呼吸。

And please also let me know how your progress evolves over time with the carbon dioxide discard rate and the box breathing.

还请让我知道您的二氧化碳排放率和盒子呼吸的进展如何随着时间的推移而变化。

And of course, the positive shifts that occur in normal unconscious daytime breathing translate to all the opposite things that we talked about when you are over-breathing during the daytime.

当然，正常的无意识白天呼吸中发生的积极变化会转化为我们在白天过度呼吸时谈到的所有相反的事情。

So what I just described in terms of the carbon dioxide tolerance test and the exercise using box breathing to restore normal patterns of breathing and not over-breathe, and therefore not eliminate too much carbon dioxide, is exactly the two tests that were incorporated into a study that my laboratory did in collaboration with our associate chair of psychiatry at Stanford School of Medicine, Dr. David Spiegel, who's also been a guest on this podcast previously.

因此，我刚才描述的二氧化碳耐受性测试和使用箱式呼吸练习以恢复正常呼吸模式而不是过度呼吸，从而不会消除过多二氧化碳，正是这两项测试被纳入我的实验室与斯坦福大学医学院精神病学副主任 David Spiegel 博士合作进行的一项研究中，David Spiegel 博士之前也是该播客的嘉宾。

And that study explored box breathing, but it also explored other forms of breathing and actually compared those forms of deliberate breathing to meditation as a means to explore what are going to be the minimal effective doses and most effective ways to chronically reduce stress around the clock and improve mood and improve sleep.

该研究探讨了箱式呼吸，但也探索了其他形式的呼吸，实际上将这些形式的刻意呼吸与冥想进行了比较，以此探索最小有效剂量和最有效的方法来长期全天候减轻压力、改善情绪和改善睡眠。

So the study I'm referring to was just published recently.

我所指的这项研究最近刚刚发表。

It's entitled "Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal."

它的标题是“简短的结构化呼吸练习增强情绪并减少生理唤醒”。

We will also provide a link to this paper in the show note captions.

我们还将在节目注释标题中提供本文的链接。

What this study really focused on was a simple question, which is: What is the shortest and most effective practice that people can use in order to reduce their levels of stress, not just during that breathwork practice or meditation practice, but around the clock, 24 hours a day, including improvements in sleep?

这项研究真正关注的是一个简单的问题，即：人们可以采用什么最短、最有效的练习来降低压力水平，不仅仅是在呼吸练习或冥想练习中，而是全天候、24 小时进行，包括改善睡眠？

And we were excited to do this study because many studies had explored how meditation, or in some cases, fewer studies had explored how breathwork can impact different brain states or bodily states.

我们很高兴进行这项研究，因为许多研究都探索了冥想如何影响不同的大脑状态或身体状态，或者在某些情况下，很少有研究探索呼吸如何影响不同的大脑状态或身体状态。

But very few studies had explored how those breathwork or meditation practices influenced body-brain states around the clock when people were not performing the particular meditation or breathwork practice.

但很少有研究探讨当人们不进行特定的冥想或呼吸练习时，这些呼吸或冥想练习如何影响全天候的身体-大脑状态。

The reason we were able to do this study was really fortunate.

我们能够进行这项研究真的很幸运。

The folks over at Whoop were generous enough to donate a bunch of Whoop straps, which allowed us to measure heart rate variability, a number of other different physiological parameters.

Whoop 的工作人员非常慷慨地捐赠了一堆 Whoop 腕带，这使我们能够测量心率变异性和许多其他不同的生理参数。

We also got subjective reports about people's mood and feelings of well-being.

我们还获得了有关人们情绪和幸福感的主观报告。

We got data about their sleep pinged to us From remote locations.

我们从偏远地区获得了有关他们睡眠的数据。

So these people, rather than being brought to the laboratory and being in a very artificial circumstance, the laboratory, as much as we like to think our laboratory is realistic, we have virtual reality and things like that, there's nothing as realistic as the real world.

所以这些人，而不是被带到实验室并处于一个非常人造的环境中，实验室，尽管我们喜欢认为我们的实验室是现实的，我们有虚拟现实和类似的东西，没有什么比现实世界更现实的了。

And so we were able to have more than 100 subjects out in the real world living their real lives, pinging back to us data all the time, 24 hours a day, so that we could measure how their different interventions that we asked them to do, breathwork practices or meditation practices, were impacting physiological parameters, and they were also informing us regularly about their subjective mood, et cetera.

因此，我们能够让 100 多名受试者在现实世界中过着真实的生活，每天 24 小时不间断地向我们发送数据，以便我们可以测量我们要求他们进行的不同干预措施（呼吸练习或冥想练习）如何影响生理参数，并且他们还定期向我们通报他们的主观情绪等。

We got a lot of data, as you can imagine, and the basic takeaway from the study was twofold.

正如你可以想象的那样，我们获得了大量数据，这项研究的基本结论是双重的。

First of all, we discovered that deliberate breathwork practices done for about five minutes per day across the course of about a month led to greater reductions in stress than did a five-minute-a-day meditation practice.

首先，我们发现，在大约一个月的时间里，每天进行大约五分钟的刻意呼吸练习，比每天进行五分钟的冥想练习更能减轻压力。

Now, that is not to say that meditation is not useful.

现在，这并不是说冥想没有用。

In fact, there are dozens if not hundreds of papers, including one particular, I should say particularly beautiful study from Wendy Suzuki's lab at New York University showing that a daily 10 to 13-minute mindfulness meditation practice can greatly improve focus, memory, and a number of other things related to cognition and learning.

事实上，有数十篇甚至数百篇论文，其中包括纽约大学 Wendy Suzuki 实验室的一项特别出色的研究，该研究表明每天 10 到 13 分钟的正念冥想练习可以极大地提高注意力、记忆力以及与认知和学习相关的许多其他方面。

However, the research on meditation has shown us that meditation, at least short meditations, mainly lead to improvements in focus and memory, not so much reductions in stress, although they do lead to reductions in stress.

然而，冥想研究表明，冥想，至少是短暂的冥想，主要会导致注意力和记忆力的改善，而不是减轻压力，尽管它们确实会导致压力减轻。

What we found was that any number of different breathwork practices, and we explored three, done for five minutes a day, outperformed meditation in terms of the ability of breathwork to reduce stress around the clock compared to meditation.

我们发现，与冥想相比，任何数量的不同呼吸练习（我们探索了三种，每天进行五分钟）在呼吸全天候减轻压力的能力方面都优于冥想。

The three types of breathwork that we explored also showed different effects.

我们探索的三种呼吸方式也显示出不同的效果。

I should mention the three types of breathwork that we compared were box breathing of the sort that you just learned about.

我应该提到我们比较的三种呼吸方式是您刚刚了解到的那种箱式呼吸。

We compared that to something called cyclic sighing, which involves two inhales through the nose to get maximally inflated lungs followed by a long exhale.

我们将其与所谓的循环叹气进行了比较，循环叹息涉及通过鼻子吸气两次以使肺部最大程度膨胀，然后进行长时间呼气。

I'll return to that in a moment.

我稍后会回到这个话题。

That was repeated for five minutes at a time for each session.

每次训练每次重复五分钟。

And a third breathwork practice, which was cyclic hyperventilation, which as the name suggests, involves people inhaling deeply through the nose, then exhaling passively through the mouth, and then repeating inhale through the nose, exhale through the mouth.

第三种呼吸练习，即循环过度换气，顾名思义，就是人们通过鼻子深吸气，然后通过嘴被动呼气，然后重复通过鼻子吸气，通过嘴呼气。

Repeating that for 25 cycles, one cycle being an inhale and an exhale, so that equals one cycle.

如此重复25个周期，一个周期为一个吸气和一个呼气，这样就等于一个周期。

Repeating that for 25 cycles, then exhaling all their air and holding their breath with lungs empty for about 15 to 30 seconds, and then repeating inhale, exhale, cyclic hyperventilation for the duration of five minutes.

重复25个循环，然后呼出所有空气并屏住呼吸，使肺部排空约15至30秒，然后重复吸气、呼气、循环过度换气持续五分钟。

Okay, so people were divided into these different groups, either mindfulness meditation where they sat, they were not told to control their breathing in any specific way.

好吧，所以人们被分为不同的组，要么是坐着进行正念冥想，要么是他们没有被告知以任何特定的方式控制呼吸。

They closed their eyes.

他们闭上了眼睛。

They focused their attention on a region just behind their forehead.

他们将注意力集中在额头后面的区域。

One group did that.

一组人这样做了。

The other group did cyclic sighing.

另一组则循环叹息。

Another group did box breathing.

另一组则进行箱式呼吸。

Another group did cyclic hyperventilation.

另一组则进行周期性过度换气。

As any sort of clinical trial like this ought to, we then swapped people into different groups so they served as their own control, so we could evaluate any between and within individual variability.

正如任何类似这样的临床试验应该做的那样，我们然后将人们分成不同的组，以便他们作为自己的对照，这样我们就可以评估个体之间和个体内部的任何变异性。

Again, there are a lot of data in this paper, but the takeaway was that for the sake of stress reduction around the clock and for the sake of improving sleep and mood, the most effective practice of the four practices that we examined was the cyclic sighing.

同样，本文中有很多数据，但要点是，为了全天候减轻压力，为了改善睡眠和情绪，我们检查的四种练习中最有效的练习是循环叹息。

Again, cyclic sighing is performed the following way.

同样，循环叹息按以下方式执行。

You inhale through the nose as deeply as you can, then you do a second inhale immediately afterwards to try and maximally inflate the lungs.

您通过鼻子尽可能深地吸气，然后立即进行第二次吸气，尝试最大程度地使肺部膨胀。

In fact, that's what happens.

事实上，事情就是这样。

We know that during that second inhale, even if it's just a very sharp, short inhale, the extra physical vigor that's required to generate that second inhale causes those alveoli of the lungs, which may have collapsed, and indeed in between breaths and often even just through the course of the day and especially if we get stressed, those alveoli of the lungs start to collapse, and because they're damp on the inside, they have a little bit of fluid.

我们知道，在第二次吸气期间，即使只是一次非常剧烈、短暂的吸气，产生第二次吸气所需的额外体力也会导致肺泡塌陷，事实上，在两次呼吸之间，甚至经常甚至只是在一天的过程中，特别是当我们感到压力时，肺泡就会开始塌陷，因为它们内部潮湿，所以有一点液体。

They're like a balloon with a little bit of fluid in the middle.

它们就像一个气球，中间有一点液体。

It takes a little bit of physical force to pop those open.

需要一点体力才能将其打开。

Now you're not literally exploding them pop, but you're reinflating them with air, and then you perform the long exhale through the mouth until lungs are empty.

现在你并不是真的让它们爆炸，而是用空气重新给它们充气，然后通过嘴进行长时间的呼气，直到肺部排空。

So it looks exactly like this.

所以它看起来就像这样。

Now, we know that one single physiological sigh of the sort that I just described, performed at any time of day under any conditions, whether or not you're about to walk on stage to give a talk or you're in a meeting and you're feeling stressed or you're in a conversation that's very stressful or you can feel stress mounting because you're in traffic or any number of psychological or physical stressors that may be approaching you or you feel are oppressing you, doing one physiological sigh of the sort that I just described is the fastest physiologically verified way that we are aware of to reduce your levels of stress and to reintroduce calm.

现在，我们知道，我刚才描述的那种单一的生理叹息，可以在一天中的任何时间、任何条件下进行，无论你是否要走上讲台演讲，或者你正在开会，你感到有压力，或者你正在进行一场压力很大的谈话，或者你会因为交通堵塞而感到压力不断增加，或者任何数量的心理或身体压力源可能正在接近你，或者你觉得正在压迫你，做我刚才描述的那种生理叹息就是我们所知的最快的经生理验证的方法，可以减轻您的压力并重新恢复平静。

That is to shift your autonomic nervous system from a state of heightened levels of autonomic arousal, that is sympathetic nervous system as it's called, is at a higher activation level than the so-called parasympathetic nervous system.

也就是说，将您的自主神经系统从自主唤醒水平升高的状态转变为交感神经系统，其激活水平高于所谓的副交感神经系统。

Again, sympathetic nervous system having nothing to do with sympathy, has everything to do with so-called fight or flight, although it controls other things too, including positive arousal.

同样，交感神经系统与同情无关，与所谓的战斗或逃跑有关，尽管它也控制其他事情，包括积极的唤醒。

And the parasympathetic nervous system, often referred to as the rest and digest system, although it does other things too, is associated with calming.

副交感神经系统通常被称为休息和消化系统，尽管它也做其他事情，但与平静有关。

Those two things are always in kind of push-pull with one another like a seesaw or push-pull, however you want to think about it.

这两件事总是相互推拉，就像跷跷板或推拉一样，无论你怎么想。

One physiological sigh, meaning that big deep inhale, short second inhale also through the nose, and then long exhale to completely lungs empty, is known to restore the level of balance in the sympathetic/parasympathetic neural circuitries and is the fastest way to reintroduce calm.

一次生理叹息，意味着深深地吸气，也通过鼻子短时间吸气，然后长时间呼气，使肺部完全排空，已知可以恢复交感/副交感神经回路的平衡水平，是重新恢复平静的最快方法。

That's one physiological sigh.

这是一种生理性的叹息。

In this study, what we asked was that people perform that repeatedly, so-called cyclic sighing, for the duration of five minutes.

在这项研究中，我们要求人们重复进行这种所谓的循环叹息，持续五分钟。

And the people who did that cyclic sighing for five minutes a day, regardless of the time of day that they did it, experienced the greatest reductions in stress, not just during the practice, but around the 24-hour cycle, and it translated again to all sorts of positive subjective changes, improvements in sleep, lower resting heart rate at all times of day.

每天进行五分钟周期性叹息的人，无论一天中的什么时间，都经历了最大程度的压力减轻，不仅是在练习期间，而且是在 24 小时周期内，并且它再次转化为各种积极的主观变化，睡眠改善，一天中任何时候的静息心率降低。

So this is important.

所以这很重要。

Again, this study was not just exploring what happens during meditation or breathwork, cyclic sighing, et cetera.

再次强调，这项研究不仅仅是探索冥想或呼吸、循环叹息等过程中会发生什么。

It was exploring how the changes that occur during that practice translate to changes in breathing and heart rate, mood, et cetera, throughout the 24-hour cycle.

它正在探索练习期间发生的变化如何转化为整个 24 小时周期中呼吸、心率、情绪等的变化。

So the takeaway here is twofold.

所以这里的要点是双重的。

First of all, if you're somebody who wants to improve your mood and reduce your overall levels of stress, and you only have five minutes a day to invest in that, hopefully, you're doing all the other things like trying to get proper sleep and exercise, social connection, nutrition, et cetera.

首先，如果你想要改善情绪并降低整体压力水平，而你每天只有五分钟的时间来投入，那么希望你正在做所有其他事情，比如尝试获得适当的睡眠和锻炼、社交联系、营养等等。

Sunlight in the morning, of course, can't leave that out.

当然，早上的阳光也不能少。

But if you were going to devote five minutes a day to a stress reduction practice that is now supported by data to translate to reductions in stress around the clock, the data say that you would want to invest that in cyclic sighing.

但如果你每天花五分钟进行减压练习，现在有数据支持这种练习可以全天候减轻压力，那么数据表明你会希望将其投入到周期性叹息中。

That is double inhale through the nose, extended exhale through the mouth until your lungs are empty, then repeat for five minutes a day.

即用鼻子吸气两次，用嘴呼气，直到肺部排空，然后每天重复五分钟。

You of course, if you like, could do meditation.

当然，如果你愿意，你可以进行冥想。

It still had positive effects, meaning it reduced stress, although not as much as cyclic sighing.

它仍然具有积极的作用，这意味着它可以减轻压力，尽管不如周期性叹息那么多。

You could do box breathing if you want for the purpose of reducing stress.

如果您愿意的话，可以进行盒式呼吸以减轻压力。

All the practices we explored did reduce stress, but cyclic sighing performed for five minutes a day had the most robust and pervasive effect in reducing stress, improving mood, and improving sleep.

我们探索的所有做法都确实减轻了压力，但每天进行五分钟的周期性叹息在减轻压力、改善情绪和改善睡眠方面具有最强大和普遍的效果。

That's the first message of the study.

这是该研究的第一个信息。

The second takeaway is that one physiological sigh, that's right, just one physiological sigh where you inhale deeply through the nose, another inhale through the nose to maximally inflate the alveoli of the lungs, and then you exhale to completely lungs empty and then go back to normal breathing, is the fastest way to introduce a level of calm and to reduce your overall levels of stress in real-time.

第二个要点是，一次生理叹息，没错，只是一次生理叹息，即通过鼻子深吸气，再通过鼻子吸气，使肺泡最大限度地膨胀，然后呼气至肺部完全排空，然后恢复正常呼吸，这是引入一定程度的平静并实时降低整体压力水平的最快方法。

And this is very important.

这非常重要。

I think that out there these days, we hear a lot about stress reduction techniques, and most all of the stress reduction techniques that have been explored, everything from massage to meditation to breathwork to a hot shower to a foot rub, will calm you down.

我认为这些天我们听到了很多有关减压的技巧，而且大多数已经探索过的减压技巧，从按摩、冥想、呼吸、热水淋浴到足部按摩，都会让你平静下来。

The question is, do they calm you down just during that practice?

问题是，在练习过程中他们能让你平静下来吗？

Great if it does.

如果是的话那就太好了。

But does it also translate to reduced levels of stress at other times in the 24-hour cycle and other positive effects as well?

但这是否也会转化为 24 小时周期中其他时间的压力水平降低以及其他积极影响？

So one physiological sigh is a very efficient way to adjust that ratio of sympathetic to parasympathetic activation and immediately bring about calm.

因此，一次生理叹息是调整交感神经与副交感神经激活比例并立即带来平静的一种非常有效的方法。

So it's excellent for real-time control of stress.

因此它非常适合实时控制压力。

The other thing about physiological sighs is that it's not a hack.

关于生理叹息的另一件事是它不是黑客。

It's not the application of a breathing practice to something that it wasn't intended for.

这并不是将呼吸练习应用到不该做的事情上。

In fact, physiological sighs were not discovered by me at all.

事实上，生理叹息根本没有被我发现。

They were discovered by physiologists in the 1930s, who found that when people under-breathe, they have a buildup of carbon dioxide in their system, and even though carbon dioxide is essential for life, you don't want too much of it in your system.

它们是由生理学家在 20 世纪 30 年代发现的，他们发现当人们呼吸不足时，他们的系统中就会积聚二氧化碳，尽管二氧化碳对于生命至关重要，但您不希望体内的二氧化碳过多。

And that people, whether or not they were asleep or awake, would engage a physiological sigh spontaneously, subconsciously.

人们，无论是睡着还是醒着，都会自发地、下意识地发出生理性的叹息。

They would do this double inhale through the nose and extended exhale through the mouth, and that did not just eliminate excessive carbon dioxide from the system, it also rebalanced the oxygen-carbon dioxide ratio in the proper ways.

他们会通过鼻子进行两次吸气，并通过嘴进行长时间呼气，这不仅消除了系统中过量的二氧化碳，还以适当的方式重新平衡了氧气与二氧化碳的比例。

In fact, it's observed in animals.

事实上，在动物身上也观察到了这一现象。

You might see this in animals that are tired.

您可能会在疲倦的动物身上看到这一点。

When animals or humans get tired, they tend to start under-breathing a little bit, and that can often disrupt the balance of carbon dioxide and oxygen.

当动物或人类感到疲倦时，他们往往会开始呼吸不足，这通常会破坏二氧化碳和氧气的平衡。

And right before a dog will go down for a nap, for instance, you'll notice that it'll do this double inhale, exhale.

例如，在狗准备小睡之前，你会注意到它会进行两次吸气和呼气。

People, when they are sleeping, if they hold their breath for a period of time, which frankly all of us do periodically throughout sleep, they will engage a spontaneous physiological sigh.

人们在睡觉时，如果屏住呼吸一段时间（坦率地说，我们所有人在整个睡眠过程中都会周期性地屏住呼吸），他们就会自发地产生生理性叹息。

During the daytime, we are often holding our breath, especially nowadays, and there's a study on this that we'll talk about a little bit later where when people text message or they're emailing, although nowadays people are mainly on social media and text messaging, they often are holding their breath.

白天，我们经常屏住呼吸，尤其是现在，有一项关于此的研究，我们稍后会讨论，当人们发短信或发送电子邮件时，尽管现在人们主要使用社交媒体和短信，但他们经常屏住呼吸。

They will follow a breath hold by a physiological sigh because during that breath hold, they're building up the level of carbon dioxide in their system.

他们会在屏气后发出生理性的叹息，因为在屏气期间，他们的系统中二氧化碳含量会增加。

Now mind you, I spent close to a half an hour telling you that most people are over-breathing at rest, and that's also true, but people often will shift from over-breathing to under-breathing, which is a terrible pattern.

现在请注意，我花了近半个小时告诉你，大多数人在休息时都会过度呼吸，这也是事实，但人们常常会从过度呼吸转变为呼吸不足，这是一种可怕的模式。

So physiological sighs done either as a one-off, one physiological sigh to clamp stress or reduce stress in real-time, or repeatedly over five minutes as a practice that you do each day, is going to be not just the most effective way to approach reducing stress around the clock and in real-time, but also the one that's highly compatible with the way that the neural circuits that control breathing were designed.

因此，生理叹息无论是作为一次性的生理叹息来控制压力或实时减轻压力，还是作为每天进行的练习重复五分钟以上，不仅是全天候、实时减轻压力的最有效方法，而且也是与控制呼吸的神经回路的设计方式高度兼容的方法。

The physiological sigh has some other very useful applications.

生理叹息还有一些其他非常有用的应用。

One of the more, I would say, useful ones, at least to those of you that exercise, is going to be the use of physiological sigh in order to remove the so-called side stitch.

我想说，至少对于那些进行锻炼的人来说，更有用的方法之一是使用生理叹息来消除所谓的侧缝。

So if you've ever been running or swimming or exercising and you felt a cramp on your right side, chances are, despite what your high school PE coach told you, that raising your arms above your head or drinking less water before you exercise is not going to get rid of that cramp.

因此，如果你曾经跑步、游泳或锻炼过，并且感觉右侧抽筋，那么尽管你的高中体育教练告诉你，在运动前将手臂举过头顶或少喝水很可能并不能消除抽筋。

And here's why.

原因如下。

It's not a cramp at all.

这根本不是抽筋。

If you recall the cervical three, four, and five nerves that give rise to the phrenic nerve and go down and innervate your diaphragm, well, as I mentioned before, a certain number of those nerve fibers actually course into the diaphragm and go up underneath.

如果你还记得颈三、四、五神经，它们产生膈神经，并向下延伸并支配你的膈肌，那么，正如我之前提到的，这些神经纤维中的一定数量实际上进入膈肌并在下面上升。

And if you recall earlier, I also said that the diaphragm sits right on top of the liver.

如果你之前还记得的话，我还说过横膈膜位于肝脏的正上方。

In other words, you actually have sensory innervation of the diaphragm, the deep diaphragm, and the liver.

换句话说，你实际上有膈肌、深膈肌和肝脏的感觉神经支配。

And there's something called referenced pain Which is what people generally experience when they have that side stitch on their right-hand side.

还有一种叫做参考疼痛的东西，这就是人们在右手边有侧缝时通常会经历的情况。

So if you're ever exercising and you feel a cramp on your right-hand side, it's possible that it's a genuine cramp, but more likely is the fact that that phrenic nerve sensory innervation is now being carried up to your brain, and you are detecting some local or referenced pain in the liver and in the diaphragm.

因此，如果您在锻炼时感觉右侧抽筋，则可能是真正的抽筋，但更有可能的是，膈神经的感觉神经支配现在被转移到您的大脑，并且您正在检测肝脏和膈肌中的一些局部或参考疼痛。

Now, that doesn't necessarily mean you're doing anything wrong, although you might not be breathing properly for running at that moment, and that's what gave rise to it.

现在，这并不一定意味着你做错了什么，尽管你当时可能没有正确地跑步呼吸，而这就是导致它的原因。

It could be some spasming of the phrenic nerve or some inefficient breathing during running.

这可能是膈神经痉挛或跑步时呼吸效率低下。

We had an entire series on fitness with Dr. Andy Galpin.

我们与安迪·加尔平 (Andy Galpin) 博士一起进行了一系列有关健身的活动。

One of those episodes included a lot of information on breathing.

其中一集包含了大量有关呼吸的信息。

It was the episode on endurance, although breathing was a topic that was thread through multiple episodes in that series.

这是关于耐力的一集，尽管呼吸是贯穿该系列多集的主题。

You can find that series at hubermanlab.com.

您可以在 hubermanlab.com 上找到该系列。

It talks a lot about how to breathe during running, how to breathe during weightlifting, et cetera.

它谈论了很多关于跑步时如何呼吸、举重时如何呼吸等等。

But the point for now is that if ever you're experiencing that right-side side stitch, I encourage you to perform the physiological sigh, and the good news is you can perform it while still running or while still swimming, although I suppose with swimming you might have to make some adjustments because, of course, you don't want to inhale water, or while cycling or any type of activity.

但现在的重点是，如果你经历过右侧缝，我鼓励你进行生理叹息，好消息是你可以在跑步或游泳时进行，尽管我认为游泳时你可能需要做出一些调整，因为当然，你不想吸入水，或者在骑自行车或任何类型的活动时。

If you perform that physiological sigh, generally two or three times, what will occur is that because of changes in the firing of the phrenic nerve, and in particular because of changes in the sensory feedback from the sensory component of the phrenic nerve back to the brain, you will experience an alleviation of the pain from that right-side side stitch.

如果你进行生理性的叹息，通常是两到三次，将会发生的是，由于膈神经发射的变化，特别是由于从膈神经的感觉部分返回大脑的感觉反馈的变化，你会体验到右侧缝针的疼痛减轻。

In other words, you can get rid of side cramps doing physiological sighs during activities, in particular during running activities.

换句话说，您可以在活动期间，特别是跑步活动期间通过生理叹息来摆脱侧抽筋。

Now, I should also mention that if you're experiencing a side stitch on the left side, chances are that has to do with excessive air or fluid in your stomach, and there are reasons for that that also have to do with the way that the phrenic nerve is it's bilateral and branches to both sides and is catching sensory input on the left side from some of the local organs and sensory innervation of those organs.

现在，我还应该提到，如果您在左侧经历侧缝，很可能与胃中过多的空气或液体有关，而且这也与膈神经的双侧性和向两侧分支的方式有关，并从一些局部器官和这些器官的感觉神经支配中捕获左侧的感觉输入。

Okay?

好的？

But if you have right-side side stitch, the physiological sigh done two or three times while still running ought to relieve that side stitch.

但如果你有右侧侧缝，在跑步时进行两到三次生理叹息应该可以缓解侧缝。

Now, as long as we're talking about breathing and the phrenic nerve and the relationship between the phrenic nerve and your liver and your stomach and some of the other organs in that neighborhood, we should talk about the relationship between breathing and heart rate.

现在，只要我们谈论呼吸和膈神经以及膈神经与肝脏、胃以及附近的其他一些器官之间的关系，我们就应该谈论呼吸和心率之间的关系。

This is an incredibly important topic, so much so that I perhaps should have brought it up at the beginning of the episode.

这是一个非常重要的话题，以至于我也许应该在剧集开始时提出它。

But nonetheless, you now know what your diaphragm does, right?

但尽管如此，您现在知道隔膜的作用了，对吗？

When you inhale, your diaphragm moves down.

当你吸气时，你的隔膜会向下移动。

That's right.

这是正确的。

When you contract your diaphragm, it moves down.

当你收缩隔膜时，它会向下移动。

It creates space for your lungs to inhale.

它为您的肺部吸气创造空间。

And when you exhale, your diaphragm moves up.

当你呼气时，你的隔膜会向上移动。

Well, when you inhale and your diaphragm moves down, what happens is there's more space created in the thoracic cavity, and particularly if you're also breathing deeply and you're using those intercostal muscles to expand your ribs.

嗯，当你吸气并且横膈膜向下移动时，胸腔中会产生更多的空间，特别是当你也深呼吸并且使用肋间肌来扩张肋骨时。

As a consequence, the heart actually gets a little bit bigger.

结果，心脏实际上变得更大了一些。

It's a temporary enlargement in the heart, but it's a real enlargement.

And as a consequence, whatever blood is in the heart is now in a larger volume because the heart got bigger.

结果，由于心脏变大，心脏中的血液现在体积更大。

And as a consequence, that blood is moving more slowly through that larger volume for a short period of time, but nonetheless, it's moving more slowly.

结果，血液在短时间内通过更大的体积的速度更慢，但尽管如此，它的移动速度也更慢。

Your nervous system detects that and sends a neural signal to the heart to speed the heart rate up.

In other words, inhales increase heart rate.

The opposite is true when you exhale.

When you exhale, your diaphragm moves up, your ribcage tends to move inward a bit, and you compact the heart.

You reduce the volume of the heart overall.

When you reduce the volume of the heart overall, blood flow through the heart accelerates because it's a smaller volume, so a given unit of blood is going to move more quickly through that small volume.

当您整体减小心脏的体积时，流经心脏的血液会加速，因为心脏的体积较小，因此给定单位的血液将更快地通过该小体积。

Your nervous system detects that and sends a signal to slow the heart down.

So just as inhales speed the heart up, exhales slow your heart rate down.

Now, of course, even though you can double up on inhales or even triple up on inhales, sooner or later, if you inhale, you're going to have to exhale.

当然，现在即使你可以加倍吸气，甚至加倍吸气，但迟早，如果你吸气，你就必须呼气。

All right?

好的？

And the converse is also true, of course.

So what does this mean in terms of controlling your heart rate?

Well, let's say you are going in for a blood draw or you're going out on stage and you're stressed.

Well, I would encourage you to do a physiological sigh, maybe two physiological sighs to bring your level of calm up and your level of stress down.

好吧，我鼓励你做一次生理叹息，也许两次生理叹息，让你平静下来，降低压力。

Nonetheless, if you have any reason why you want to quickly reduce your heart rate or accelerate your heart rate for sake of physical work output or to calm yourself down additionally, not just use the physiological sigh, well, then you can take advantage of this relationship between inhales and exhales controlling heart rate.

尽管如此，如果您有任何理由想要快速降低心率或加快心率，以进行体力劳动输出或另外让自己平静下来，而不仅仅是使用生理叹息，那么您可以利用吸气和呼气之间的这种关系来控制心率。

If you want to increase your heart rate, you can simply inhale longer and more vigorously relative to your exhales.

And if you want to decrease your heart rate, well, then you're going to make your exhales longer and/or more vigorous than your inhales.

In fact, this process, which is called respiratory sinus arrhythmia, is the basis of what we call heart rate variability.

Heart rate variability involves the vagus nerve, the 10th cranial nerve, which is a parasympathetic nerve that is associated with the calming aspect of the autonomic nervous system, slowing your heart rate down by extending your exhales.

心率变异性涉及迷走神经，即第十脑神经，它是一种副交感神经，与自主神经系统的镇静作用有关，通过延长呼气来减慢心率。

And it really forms the basis of most all breathing practices.

If you look at any breathing practices, whether or not it's Wim Hof breathing, Tummo breathing, Kundalini breathing, Pranayama breathing, physiological sighing, cyclic sighing, and on and on and on, if you were to measure the ratio of inhales to exhales and the vigor of inhales to exhales, what you would find is that each one would create a net increase or a net decrease in heart rate that could be very accurately predicted by whether or not that breathing practice emphasized inhales emphasized exhales or had those two features, inhale and exhale, be of equal duration and intensity.

如果你观察任何呼吸练习，无论是 Wim Hof 呼吸、Tummo 呼吸、昆达里尼呼吸、调息呼吸、生理叹息、循环叹息等等，如果你要测量吸气与呼气的比率以及吸气与呼气的力度，你会发现每一种呼吸都会造成心率的净增加或净减少，可以通过强调吸气的呼吸练习是否强调吸气来非常准确地预测。 exhales or had those two features, inhale and exhale, be of equal duration and intensity.

In fact, if you wanted to equilibrate your heart rate, what you would do is you would do box breathing, because inhale, hold, exhale, hold is by definition creating equal duration inhales and exhales of essentially equivalent vigor.

事实上，如果你想平衡你的心率，你要做的就是进行箱式呼吸，因为吸气、屏住、呼气、屏住根据定义，会产生相等的持续时间的吸气和呼气，其能量基本上相等。

When you do a physiological sigh, you're doing two big inhales, which is going to speed your heart rate up just a little bit, but then a long extended exhale.

当你进行生理性叹息时，你会进行两次大吸气，这会让你的心率稍微加快一点，但随后会进行长时间的呼气。

The exhale in the end is much longer than the two inhales, even when combined.

即使合并起来，最后的呼气也比两次吸气要长得多。

And so you get a net decrease in heart rate, the calming effect.

And then practices such as Tummo breathing or Wim Hof breathing or cyclic hyperventilation, deep inhales and exhales, where the inhales are more vigorous compared to the more passive exhales, are going to lead to increases in heart rate.

然后，Tummo 呼吸或 Wim Hof 呼吸或循环过度换气、深吸气和呼气等练习（其中吸气比被动呼气更有力）将导致心率增加。

Okay?

好的？

So the relationship between breathing and heart rate is an absolutely lockstep one, where your heart rate follows your breathing.

Your heart rate and your breathing are in an intimate discussion with one another, but where always and forever, your inhales increase your heart rate, your exhales decrease it.

你的心率和你的呼吸彼此密切相关，但总是永远，你的吸气会增加你的心率，你的呼气会降低你的心率。

Now this feature, which physicians call respiratory sinus arrhythmia, or we sometimes hear about more often nowadays as heart rate variability, is something that people in sport have known about for a very long time.

这种特征，医生称之为呼吸性窦性心律失常，或者我们现在有时更常听到的心率变异性，是体育界人士很早就知道的。

It's why, for instance, that marksmen will exhale just prior to taking a shot.

例如，这就是为什么射手会在射击前呼气。

That's particularly true for people that compete in the biathlon, where they cross-country ski, so their heart rate is up.

Then they'll get to the point where they actually have to shoot at a target, and they'll exhale, and then they'll shoot at the target.

然后他们会到达实际必须射击目标的地步，他们会呼气，然后他们会射击目标。

This is also why, for instance, if you want to bring your heart rate down very quickly between rounds of martial arts, there are a number of different ways to do that, but an extended exhale of any kind, or frankly, any breathing practice that emphasizes exhales is going to bring your heart rate down.

这也是为什么，例如，如果你想在几轮武术之间快速降低心率，有很多不同的方法可以做到这一点，但任何形式的延长呼气，或者坦率地说，任何强调呼气的呼吸练习都会降低你的心率。

This has been incorporated in a number of different contexts, including sport, military.

It's also now being incorporated in a clinical context for people who feel a panic attack coming on.

现在它也被纳入临床环境中，用于治疗那些感到惊恐发作的人。

I'm very gratified to learn that the physiological sigh is now being explored as a tool to prevent panic attacks and anxiety attacks.

我非常高兴地得知，生理叹息现在正在被探索作为预防惊恐发作和焦虑发作的工具。

This is prior to the panic attack, people bringing their heart rate down again through those extended exhales.

这是在惊恐发作之前，人们通过长时间的呼气再次降低心率。

So learning to extend your exhale is really a terrific skill to master, and it's a very easy skill to master, frankly.

因此，学习延长呼气确实是一项非常需要掌握的技能，而且坦率地说，这是一项非常容易掌握的技能。

Why do I say a skill?

为什么我说技能呢？

Well, remember what I said earlier, which is that humans inhale actively and most typically will passively exhale, just let the air drop out of them at whatever rate, depending on how much air they inhaled.

好吧，记住我之前所说的，人类会主动吸气，最典型的是被动呼气，只是让空气以任何速率从体内排出，具体取决于他们吸入的空气量。

Actively exhaling, that is actively relaxing the diaphragm and actively relaxing those intercostal muscles of the chest, those ones, or I should say between the ribs, is a skill that you can very quickly acquire and will allow you to use that relationship between the phrenic nerve, the diaphragm, and the size of the heart, the heart volume, and all that stuff, to really take control of heart rate quickly, so that if you feel like your heart is racing too much, and frankly, a lot of people have a lot of what's called interoceptive awareness, especially anxious people.

主动呼气，即积极放松横膈膜，积极放松胸部的肋间肌，这些肌肉，或者我应该说肋骨之间的肌肉，是一项你可以很快掌握的技能，它可以让你利用膈神经、横膈膜、心脏大小、心脏体积以及所有这些东西之间的关系，真正快速控制心率，所以如果你觉得你的心跳太多，坦率地说，很多人都有很多所谓的内感受意识，尤其是焦虑的人。

They can really sense what's going on in their body.

他们可以真正感觉到自己身体里正在发生什么。

Other people, less so.

其他人则不然。

Like, "Oh, my God, my heart's beating.

It's ready to jump out of my chest, and I don't like that." Big, long exhale.

它已经准备好从我的胸口跳出来了，我不喜欢这样。”大而长的呼气。

Doesn't matter if you do it through the nose or the mouth.

无论您是通过鼻子还是通过嘴来进行，都没有关系。

Big, long exhale is going to allow you to slow your heart rate down.

大而长的呼气可以让你减慢心率。

Let's talk about hiccups.

Everybody experiences hiccups from time to time.

I think most people would agree that one hiccup, sort of funny.

我想大多数人都会同意这个小问题，有点有趣。

Two hiccups in a row is really funny.

And three hiccups in a row is where it starts to be concerning, in part because hiccups can be kind of painful, and you experience pain in your gut or your lower abdomen, and sometimes in your chest as well.

连续打嗝三下就开始令人担忧，部分原因是打嗝可能会让人感到疼痛，你会感到肠道或下腹部疼痛，有时胸部也会疼痛。

And it feels kind of intrusive.

It gets in the way of having conversation or just sitting there and relaxing.

它妨碍了交谈或只是坐在那里放松。

Fortunately, there's a simple way to get rid of hiccups, and you can arrive at that simple technique if you understand a little bit about what gives rise to hiccups.

幸运的是，有一种简单的方法可以消除打嗝，如果您对打嗝的原因有一点了解，您就可以采用这种简单的方法。

The reason we get hiccups at all is because we experience a spasm of the phrenic nerve.

我们打嗝的原因是膈神经痉挛。

The phrenic nerve, as you recall, is a nerve that emanates from the cervical region, to be specific, C3, 4, and 5.

您还记得，膈神经是从颈部区域发出的神经，具体来说是 C3、4 和 5。

Those spinal nerves go down, of course, behind the heart and innervate the diaphragm, which is the muscle, that when it contracts, it moves down and allows the lungs to fill.

当然，这些脊神经在心脏后面向下延伸，并支配膈肌，即肌肉，当它收缩时，它会向下移动并让肺部充满。

And then when you relax the diaphragm, then the diaphragm moves up and the lungs shrink or they expel air, so-called exhalation.

然后，当您放松横膈膜时，横膈膜就会向上移动，肺部会收缩或排出空气，即所谓的呼气。

Now, the phrenic nerve also has that sensory branch, so it's not just involved in controlling the diaphragm at the motor level.

现在，膈神经也有感觉分支，所以它不仅仅参与控制运动水平的膈肌。

It's also sensing things deep within the diaphragm and in the liver as well, because the liver sits right below the diaphragm.

它还可以感知隔膜深处和肝脏内的东西，因为肝脏位于隔膜的正下方。

So a hiccup has that painful sensation from time to time because there's a rapid sensory feedback or a signal rather, of a sharp kind of sensation of contraction within the diaphragm, and that's relayed back to the brain, and you consciously perceive that as a little bit of pain.

因此，打嗝时不时会有一种痛苦的感觉，因为有一种快速的感觉反馈，或者说是一种信号，一种膈肌内尖锐的收缩感觉，然后传回大脑，你有意识地认为这是一点点疼痛。

And then, of course, the hiccup is the hiccup, which is the spasming of the phrenic nerve that you experience more or less in your throat.

当然，打嗝就是打嗝，这是你或多或少在喉咙中经历到的膈神经的痉挛。

But all this really is happening along the phrenic nerve and toward the diaphragm.

但所有这一切确实是沿着膈神经和膈肌发生的。

What this all means is that if you can stop the phrenic nerve from spasming, you can stop hiccups.

这一切意味着，如果你能阻止膈神经痉挛，你就能停止打嗝。

There are a lot of approaches that people have tried to take to eliminate spasming of the phrenic nerve.

人们尝试采取多种方法来消除膈神经痉挛。

You'll hear that breathing into a bag, which is one way to reingest or re-inhale carbon dioxide that otherwise would be expelled out into the environment, can help.

您会听到对着袋子呼吸是有帮助的，这是重新摄入或重新吸入二氧化碳的一种方法，否则二氧化碳会被排出到环境中。

That's a very indirect method.

It rarely works, frankly, because it really has to do more with adjusting your breathing to try and adjust the activity of the phrenic nerve.

坦率地说，它很少起作用，因为它确实需要更多地调整呼吸来尝试调整膈神经的活动。

It's a really roundabout way of trying to alleviate hiccups.

这是一种试图缓解打嗝的迂回方法。

Some people will experience relief from drinking from a glass of water from the opposite side of the glass, so you sort of have to tilt over at the waist.

有些人从玻璃杯的另一侧喝水会感到缓解，所以你必须倾斜腰部。

It's a kind of messy approach.

Again, it doesn't tend to work a lot of the time.

同样，它在很多时候都不起作用。

For some people, it works every time, but for most people, it doesn't work at all.

对于某些人来说，它每次都有效，但对于大多数人来说，它根本不起作用。

However, there is a technique that can reliably eliminate hiccups, and it's a technique that takes advantage of hyper-contracting the phrenic nerve over a short period of time, so that it then subsequently relaxes or alleviates the spasming of the phrenic nerve.

然而，有一种技术可以可靠地消除打嗝，这是一种利用膈神经在短时间内过度收缩，从而随后放松或减轻膈神经痉挛的技术。

And that simple method is to inhale three times in a row.

那个简单的方法就是连续吸气三次。

This is a very unusual pattern of breathing, but what it involves is taking a big deep inhale through your nose, then before you exhale any air, take a second inhale through the nose, however brief that inhale might be, and then a third, even micro or millisecond long inhale through your nose to get that third inhale, and then hold your breath for about 15 to 20 seconds, and then slowly exhale.

这是一种非常不寻常的呼吸方式，但它涉及的是通过鼻子深深地吸气，然后在呼出任何空气之前，通过鼻子吸气第二次，无论吸气有多短，然后通过鼻子第三次，甚至微或毫秒长的吸气，以获得第三次吸气，然后屏住呼吸约15到20秒，然后慢慢呼气。

So even though I'm not experiencing any hiccups right now, I will demonstrate the method for eliminating hiccups so that you're all clear on how to do it.

所以虽然我现在没有打嗝，但我还是会演示一下消除打嗝的方法，让你们都清楚该怎么做。

Okay?

好的？

Here I go.

我来了。

Okay, so it's three inhales all through the nose, and it is true that that second and third inhale takes some physical effort to really get additional air into the lungs without exhaling first.

好的，所以三次吸气都是通过鼻子进行的，确实，第二次和第三次吸气需要一些体力才能真正将额外的空气吸入肺部，而无需先呼气。

The only way I can describe it really is as a sharp second and third inhale, because you really have to engage the musculature of those intercostal muscles in the diaphragm in order to do it.

我能真正描述它的唯一方法是急剧的第二次和第三次吸气，因为你真的必须调动横膈膜中肋间肌的肌肉组织才能做到这一点。

And then that long exhale can be through the nose or the mouth, but I find it particularly relaxing or even pleasant to do it through the nose.

然后长长的呼气可以通过鼻子或嘴巴，但我发现通过鼻子特别放松，甚至令人愉快。

This method of three inhales through the nose followed by a long exhale through the nose or mouth will eliminate hiccups right away, because what it does is it hyper excites the phrenic nerve three times in a row, a very unnatural pattern for the phrenic nerve to fire.

这种用鼻子吸气三次，然后用鼻子或嘴巴长时间呼气的方法会立即消除打嗝，因为它的作用是连续三次过度兴奋膈神经，这是一种非常不自然的膈神经放电模式。

And then it undergoes a hyperpolarization, as we call it, in which the phrenic nerve actually stands a much lower probability of getting activated again for some period of time afterwards.

然后它会经历我们所说的超极化，在这种情况下，膈神经实际上在一段时间内再次激活的可能性要低得多。

So it is important that you try and return to normal cadence of breathing after doing this three inhales followed by the long exhale.

因此，在完成这三次吸气和长呼气后，尝试恢复正常的呼吸节奏非常重要。

If you need to perform it a second time in order to eliminate hiccups because they're simply not going away, that's fine.

如果您需要第二次执行此操作以消除打嗝，因为打嗝根本不会消失，那也没关系。

You can do that.

你可以这么做。

But as far as we know, this is the most efficient and science-supported way to eliminate hiccups.

但据我们所知，这是消除打嗝最有效、最有科学依据的方法。

Now, up until now, I've been talking about breathing techniques, and I've mainly focused on breathing techniques that emphasize the exhale, whether or not it's the carbon dioxide tolerance test, whether or not it's cyclic sighing or the physiological sigh that you use in real time to reduce stress.

到现在为止，我一直在谈论呼吸技巧，我主要关注强调呼气的呼吸技巧，无论是二氧化碳耐受性测试，无论是循环叹息还是实时用于减轻压力的生理叹息。

One thing that we haven't talked about so much is cyclic hyperventilation.

我们还没有谈论太多的一件事是周期性过度通气。

Cyclic hyperventilation, as you recall, is a bout of 25 or so breaths, inhaling deeply through the nose and then passively exhaling or sometimes actively exhaling, typically through the mouth.

您还记得，周期性过度换气是指大约 25 次呼吸，通过鼻子深吸气，然后被动呼气，有时主动呼气（通常通过口腔）。

So it might look like this.

That's a very active inhale through the nose and exhale through the mouth.

这是一种非常活跃的通过鼻子吸气并通过嘴呼气的动作。

It can also be done active inhale through the nose, passive exhale through the mouth, like so.

也可以用鼻子主动吸气，用嘴被动呼气，这样。

In any event, that pattern of breathing repeated for 10 to 25 breaths greatly increases levels of autonomic arousal.

无论如何，这种呼吸模式重复 10 到 25 次呼吸会大大提高自主神经的唤醒水平。

In fact, it's known to deploy adrenaline from the adrenals.

事实上，众所周知，肾上腺素是从肾上腺分泌的。

And in our study, we had people then expel all their air, so breathe out, hold their breath for 15 to 30 seconds, and then repeat for a period of five minutes.

在我们的研究中，我们让人们排出所有空气，然后呼气，屏住呼吸 15 到 30 秒，然后重复 5 分钟。

That did lead to some very interesting and positive physiological changes in terms of stress mitigation, although not as significant as was observed with cyclic sighing, as I talked about earlier.

这确实在缓解压力方面带来了一些非常有趣和积极的生理变化，尽管不如我之前提到的周期性叹息所观察到的那么显着。

Now, there is a lot of interest in cyclic hyperventilation for sake of, for instance, extending breath holds.

现在，人们对周期性过度通气很感兴趣，例如为了延长屏气时间。

This has become popular in part because of the so-called Wim Hof method, which is a method that combines breathing, cyclic hyperventilation, followed by lungs full or lungs empty breath holds, depending on which variant of the Wim Hof method one is using.

这种方法之所以流行，部分原因是所谓的 Wim Hof 方法，该方法结合了呼吸、循环过度换气，然后是肺部充满或肺部空屏闭气，具体取决于使用的 Wim Hof 方法的哪种变体。

Separately, and I really want to emphasize separately, the Wim Hof method also involves deliberate cold exposure, which as all of you know, I'm a big fan of, and we've done episodes of this podcast on, and we have toolkits on deliberate cold exposure for increasing dopamine levels, epinephrine levels, immune system function, et cetera.

另外，我真的想单独强调一下，Wim Hof 方法还涉及故意冷暴露，正如你们所知，我是它的忠实粉丝，我们已经完成了这个播客的几集，并且我们有关于故意冷暴露的工具包，以增加多巴胺水平、肾上腺素水平、免疫系统功能等。

Wim Hof method also incorporates that, and it has a mindfulness component.

Wim Hof 方法也融入了这一点，并且它具有正念成分。

I do want to caution people that any time you're doing cyclic hyperventilation, you want to be very cautious about not doing it in or near water because it does greatly increase the risk of shallow water blackout.

我确实想提醒人们，任何时候进行周期性过度换气时，都要非常小心，不要在水中或附近进行，因为这确实会大大增加浅水停电的风险。

And that's because when you do cyclic hyperventilation, you are expelling, you're exhaling more carbon dioxide than usual.

And what I haven't told you yet is that the trigger to breathe is actually an increase in carbon dioxide.

我还没有告诉你的是，呼吸的触发因素实际上是二氧化碳的增加。

What I mean by that is you have a small set of neurons in your brain stem that can detect when carbon dioxide levels in your bloodstream reach a certain level, and when they reach that level, they trigger the gasp reflex and/or the hunger for breathing.

我的意思是，你的脑干中有一小部分神经元，可以检测血液中的二氧化碳水平何时达到一定水平，当达到该水平时，它们会触发喘息反射和/或呼吸饥饿。

In other words, we don't breathe because we crave oxygen, although we do need oxygen, of course, in order to survive and for our brain to function and our bodily organs to function.

换句话说，我们呼吸并不是因为我们渴望氧气，尽管我们确实需要氧气，当然，为了生存，为了我们的大脑和身体器官的功能。

But our brain is wired such that it has a threat sensor, which is carbon dioxide levels are getting too high, and that's what triggers the motor reflex to breathe and to, in some cases, gasp for air, depending on how starved for air we are.

但我们的大脑有一个威胁传感器，即二氧化碳含量过高，这就是触发呼吸运动反射的原因，在某些情况下，会根据我们对空气的饥饿程度而呼吸空气。

So if you do cyclic hyperventilation, whether or not it's Wim Hof method or whether or not it's Tummo method, again, these things are similar.

因此，如果你进行周期性过度换气，无论是 Wim Hof 方法还是 Tummo 方法，这些都是相似的。

They're not exactly the same.

它们并不完全相同。

There are other breathing methods that incorporate cyclic hyperventilation.

What you're doing is you're getting rid of a lot of carbon dioxide, and therefore you're removing the impulse or lowering the impulse to breathe so that when you enter that breath hold phase after the hyperventilation, it's a much longer period of time before you feel the anxiety and the hunger and the impulse to breathe.

你所做的就是排出大量的二氧化碳，因此你消除了呼吸冲动或降低了呼吸冲动，这样当你在过度换气后进入屏气阶段时，你需要更长的一段时间才能感受到焦虑、饥饿和呼吸冲动。

That's one of the real benefits of any technique that incorporates cyclic hyperventilation is that rather than reduce your stress level In real time, it actually does the opposite.

任何结合周期性过度换气的技术的真正好处之一是，它不仅不会实时降低您的压力水平，而且实际上会起到相反的作用。

It increases your stress level, increases your levels of autonomic arousal, but you're doing it deliberately.

它会增加你的压力水平，增加你的自主唤醒水平，但你是故意这样做的。

And then during those breath holds, what's happening is you have a lot of adrenaline circulating in your system because of the way that hyperventilation triggers the release of adrenaline from your adrenal glands.

然后在屏住呼吸的过程中，由于过度换气会触发肾上腺释放肾上腺素，因此您的系统中有大量肾上腺素在循环。

It also triggers the release of epinephrine, which is the same as adrenaline, from a little brain area called locus coeruleus, which makes you feel more alert.

它还会触发大脑中名为蓝斑的小区域释放肾上腺素（与肾上腺素相同），这会让您感觉更加警觉。

And then during those breath holds and in the subsequent rounds of cyclic hyperventilation, people experience what it is to have a lot of adrenaline in their system, but they are controlling the release of that adrenaline, which is far and away different than when life events are triggering that adrenaline.

然后，在屏气期间和随后几轮周期性过度换气中，人们会体验到体内有大量肾上腺素的感觉，但他们正在控制肾上腺素的释放，这与生活事件触发肾上腺素时截然不同。

So what it really is, is a form of self-induced stress inoculation, and I do think there are benefits to practicing cyclic hyperventilation because it does allow you to learn how to self-deploy adrenaline and epinephrine from locus coeruleus and from the adrenals, or I got that backwards, adrenaline from your adrenals and epinephrine from locus coeruleus.

所以它实际上是一种自我诱发的压力接种形式，我确实认为练习周期性过度换气是有好处的，因为它确实可以让你学习如何从蓝斑和肾上腺自我部署肾上腺素和肾上腺素，或者我反过来说，从肾上腺提取肾上腺素，从蓝斑提取肾上腺素。

And it allows you to explore what it is to maintain calm state of mind and body when you have a lot of adrenaline in your system, which certain studies are starting to show can allow people to be able to lean into the stressful aspects of life.

它可以让你探索当你的系统中有大量肾上腺素时，如何保持身心平静的状态，某些研究开始表明，肾上腺素可以让人们能够应对生活中的压力。

And let's be honest, life is stressful in any event, and we're all going to experience stress at some point or another.

老实说，生活无论如何都会充满压力，我们都会在某个时候经历压力。

And when we do, we want to make sure that we're not overtaken by the release of adrenaline from the adrenals, that sudden surge of epinephrine from locus coeruleus.

当我们这样做时，我们要确保我们不会被肾上腺释放的肾上腺素（蓝斑肾上腺素突然激增）所淹没。

So doing cyclic hyperventilation maybe one or two times per week, again, 25 breaths, active inhale, passive or active exhale.

因此，每周可能进行一到两次周期性过度换气，同样是25次呼吸，主动吸气，被动或主动呼气。

Do expect to feel tingly because of that reduction in carbon dioxide from exhaling so much.

由于呼出的二氧化碳减少了，所以一定会感到刺痛。

Do expect to feel a little bit agitated.

Be very careful doing this if you're somebody who has anxiety attacks or somebody who has panic attacks or disorders of any kind.

如果您患有焦虑症、恐慌症或任何类型的疾病，请务必小心。

But if you don't and you want to explore this, you'll notice you start to feel really ramped up, and then during the breath holds, which again can be done by exhaling and stopping for some period of time, 15, maybe even 60 seconds, is a time in which you can explore how to remain mentally calm.

但如果你不这样做并且你想探索这一点，你会发现你开始感觉真正兴奋起来，然后在屏气期间，这也可以通过呼气并停止一段时间来完成，15秒，甚至60秒，是你可以探索如何保持精神平静的时间。

Some people even choose to do math problems or think of things in a kind of structured way while they have a lot of these hormone neurotransmitters circulating at high levels in their system.

有些人甚至选择做数学题或以一种结构化的方式思考事物，而他们的系统中有大量这些激素神经递质在高水平循环。

In other words, as a way to learn to manage your mind and body under conditions of stress.

换句话说，这是学习在压力条件下管理身心的一种方式。

Now, if you are somebody who's using deliberate cold exposure, either cold showers or ice baths or cold immersion, I often get asked how best to breathe during those different types of activities.

现在，如果您是故意暴露在寒冷环境中的人，无论是冷水淋浴、冰浴还是冷水浸泡，我经常会被问到在这些不同类型的活动中如何最好地呼吸。

Really, there's no best way to breathe, although if you wanted to turn those activities into their own form of stress inoculation, again, please don't use cyclic hyperventilation.

确实，没有最好的呼吸方式，但如果您想将这些活动转化为压力接种的形式，请再次强调，请不要使用循环过度换气。

It's dangerous.

这很危险。

I don't recommend it whatsoever, but you can try to actively slow your breathing, that is to make sure that you're engaging in rhythmic breathing.

我不建议这样做，但你可以尝试主动放慢呼吸，即确保你进行有节奏的呼吸。

Now, up until now, I've said that rhythmic breathing is the default.

到目前为止，我已经说过有节奏的呼吸是默认的。

PreBotzinger nucleus controlling rhythmic breathing is the default, and that doubling up on inhales and exhales is something that happens when you deliberately take over the action of PreBotzinger complex.

默认情况下，PreBotzinger 核控制有节奏的呼吸，当您有意接管 PreBotzinger 复合体的作用时，就会发生吸气和呼气加倍的情况。

Now, that's true 99% of the time.

However, there are certain conditions such as conditions of heightened state of emotional arousal, right?

If you think about somebody who's been crying, oftentimes they'll do the double inhale, exhale that says, or triple inhales, or if somebody's very, very afraid, it's all inhales.

如果你想到一个一直在哭的人，通常他们会做两次吸气，呼气，或者三次吸气，或者如果有人非常非常害怕，那就全是吸气。

Okay?

好的？

So it does sometimes happen spontaneously.

Actually, when we get into very cold water, there's a very robust decrease in the activation of the prefrontal cortex, which is the area of brain real estate right behind the forehead that controls structured thinking, your ability to reason and make sense of what's going on.

事实上，当我们进入非常寒冷的水中时，前额皮质的激活会急剧下降，前额皮质是大脑中位于前额后面的区域，控制着结构化思维、推理和理解正在发生的事情的能力。

If you get into really cold water, you should not expect that brain region to work, or at least not work very well at all for the first 20 or 30 seconds that you're in the cold water.

如果你进入非常冷的水中，你不应该指望大脑区域能够工作，或者至少在你进入冷水的前 20 或 30 秒内根本不能很好地工作。

From the time you get into cold water, 'cause here we're talking about deliberate cold exposure, I encourage you to try and control your breathing and make it rhythmic.

从你进入冷水的那一刻起，因为这里我们谈论的是故意接触寒冷，我鼓励你尝试控制你的呼吸并使其有节奏。

That is inhales follow exhales, follow inhales, follow exhales, even if they have to be fast inhale, exhale, inhale, exhale.

那就是吸气跟随呼气，跟随吸气，跟随呼气，即使它们必须快速吸气，呼气，吸气，呼气。

Why?

为什么？

Because the default when we get into a stressful circumstance, emotionally or physically stressful circumstance, is that rhythmic breathing stops and that parafacial nucleus takes over and it's and it's that kind of panicky mode.

因为当我们进入压力环境时，无论是情绪上还是身体上的压力环境，默认情况下，有节奏的呼吸都会停止，面旁核会接管，这就是那种恐慌模式。

And by simply controlling our breath, again, even if it's fast from inhale to exhale and making sure that we're alternating inhales and exhales rhythmically, and what you'll find is that you'll be able to navigate that what would otherwise be a very stressful circumstance and make it less stressful or maybe even pleasant.

再次，通过简单地控制我们的呼吸，即使从吸气到呼气的速度很快，并确保我们有节奏地交替吸气和呼气，你会发现，你将能够驾驭本来会非常紧张的情况，并使其压力减轻，甚至可能令人愉快。

And that skill definitely translates to other aspects of life in which, you know, you're hit square in the face with something stressful.

这种技能肯定会转化为生活的其他方面，在这些方面，你知道，你会遇到压力。

You'll notice your breathing and your pattern of breathing switching to multiple inhales or, you know, a breath holding, essentially departing from rhythmic breathing.

你会注意到你的呼吸和呼吸模式变成了多次吸气，或者，你知道，屏住呼吸，基本上偏离了有节奏的呼吸。

And by quickly returning to rhythmic breathing and maybe even trying to slow the breathing and extend those exhales, you'll find that you can very quickly calm down.

通过快速恢复有节奏的呼吸，甚至尝试放慢呼吸并延长呼气，您会发现自己可以很快平静下来。

Next, I'd like to discuss what I find to be an absolutely fascinating topic.

接下来，我想讨论一个我认为绝对有趣的话题。

It's also one that's highly useful in the world, which is how your specific patterns of breathing relate to your ability to learn and to remember information, how we can modulate fear, and a number of other aspects of how your brain functions.

这也是一个在世界上非常有用的概念，它可以解释您的特定呼吸模式与您学习和记忆信息的能力的关系，我们如何调节恐惧，以及您的大脑功能的许多其他方面。

This is a literature that's been reviewed recently in a lot of exquisite detail, uh, in a beautiful review by Jack Feldman, who I mentioned earlier, one of the pioneers of the neuroscience of breathing.

最近，杰克·费尔德曼（Jack Feldman）在一篇精彩的评论中对这篇文献进行了许多精致的细节回顾，我之前提到过他，他是呼吸神经科学的先驱之一。

The title of the review is "Breathing Rhythm and Pattern and Their Influence on Emotion." Again, we'll provide a link to this review in the show note captions.

评论的标题是“呼吸节奏和模式及其对情绪的影响”。同样，我们将在节目注释标题中提供此评论的链接。

This review includes discussion of several studies, uh, one in particular that I'll, um, get into in a bit of detail that describes the following Right now, I just want you to breathe regularly, meaning rhythmically.

这篇评论包括对几项研究的讨论，呃，特别是其中一项，我将，嗯，详细介绍以下内容现在，我只想让你有规律地呼吸，也就是说有节奏地呼吸。

You can inhale and exhale through your mouth or through your nose.

您可以通过嘴或鼻子吸气和呼气。

I'd prefer that you do it through your nose because nasal breathing, unless you need to breathe through your mouth because of hard exercise or eating or talking, is always going to be the better way to go.

我更喜欢你通过鼻子呼吸，因为鼻呼吸总是更好的方法，除非你因为剧烈运动、吃饭或说话而需要通过嘴呼吸。

Nasal breathing improves the aesthetic of your face.

用鼻呼吸可以改善面部美观。

That's been shown.

这已经被证明了。

We'll talk about that just briefly in a few minutes.

我们将在几分钟内简要讨论这一点。

Nasal breathing improves the amount of oxygen you can bring into your system, et cetera.

Okay?

好的？

So just breathe, inhale, exhale, inhale, exhale.

所以只要呼吸，吸气，呼气，吸气，呼气。

And know that during your exhales, your pupil, that is the pupil of your eye, is getting bigger, and as you exhale, it's getting smaller.

要知道，在你呼气时，你的瞳孔，即你眼睛的瞳孔，会变大，而当你呼气时，它会变小。

In addition, when you inhale, your reaction time to anything that happens around you, a car swerving in front of you, something that you might detect in the periphery of your vision or hear off in the distance, increases significantly compared to when you're exhaling.

此外，当你吸气时，与呼气时相比，你对周围发生的任何事情、前方突然转向的汽车、你可能在视野边缘察觉到或在远处听到的东西的反应时间都会显着增加。

In addition, when you are inhaling, your ability to remember things, especially things that take a bit of effort to remember, and your ability to learn new information is significantly greater than it is when you're exhaling.

此外，当你吸气时，你记住事情的能力，尤其是那些需要花点功夫才能记住的事情，以及你学习新信息的能力明显比你呼气时强。

Now, as you hear all that, you're probably thinking, "Okay, how do I just inhale?" Well, of course, that's not going to be the best approach.

现在，当您听到这一切时，您可能会想：“好吧，我该如何吸气？”嗯，当然，这不是最好的方法。

You need to exhale as well, for all the reasons you now are well aware of.

But what these findings really illustrate, and I should mention, these findings are all carried out in humans.

但这些发现真正说明了，而且我应该提到的是，这些发现都是在人类身上进行的。

All right?

好的？

So these relate to some stuff in animal studies, but what I just described has been shown in human studies consistently.

所以这些与动物研究中的一些内容有关，但我刚才描述的内容在人类研究中得到了一致的证明。

When we inhale, and in particular when we inhale through our nose, our brain is not functioning in the same way as when we exhale.

当我们吸气时，特别是当我们通过鼻子吸气时，我们的大脑的运作方式与我们呼气时不同。

Now, that doesn't mean that our brain is functioning in a deficient way when we exhale.

现在，这并不意味着我们呼气时大脑的功能有缺陷。

It just doesn't function as well as it relates to memory retrieval, memory formation, and some other aspects of cognition.

它只是在记忆检索、记忆形成和认知的其他一些方面发挥不了作用。

Now, you might be asking, why in the world would this be?

现在，您可能会问，这到底是为什么呢？

Well, I wasn't consulted at the design phase, and anyone that tells you that they were, you should back away from quickly.

嗯，在设计阶段没有征求我的意见，任何告诉你他们这样做的人，你应该尽快退出。

But one reasonable explanation for why our brain functions better, at least in the context of what I just talked about, when we inhale, is because the olfactory system is actually the most ancient sensory system of all the sensory systems we have.

但是，对于为什么我们的大脑功能更好的一个合理解释是，至少在我刚才谈到的吸气时，嗅觉系统实际上是我们拥有的所有感觉系统中最古老的感觉系统。

So before vision, before audition, before touch, before all of that, the olfactory system is the most ancient system, and the olfactory system, of course, is designed to detect chemicals in the environment.

因此，在视觉、听觉、触觉之前，在所有这些之前，嗅觉系统是最古老的系统，当然，嗅觉系统是为了检测环境中的化学物质而设计的。

And so if you imagine an early organism that perhaps we evolved from or perhaps we didn't, but nonetheless that we share some features of, at least in terms of olfactory function, in order to get that chemical information into the brain, we need to inhale.

因此，如果你想象一个早期的有机体，它可能是我们进化而来的，也可能不是我们进化而来的，但尽管如此，我们共享一些特征，至少在嗅觉功能方面，为了将化学信息输入大脑，我们需要吸气。

You need to bring that information in.

您需要将该信息带入。

Now, for aquatic animals, they could take it in through water, but for animals that are terrestrial, that live on land, they would have to get it through the air.

现在，对于水生动物来说，他们可以通过水吸收它，但对于生活在陆地上的陆生动物来说，他们必须通过空气吸收它。

So inhalation, we know, activates certain regions of the so-called piriform cortex, these are areas of the neocortex that are more ancient, as well as increasing the activity of brain areas such as the hippocampus, which is a brain area involved in learning and memory.

因此，我们知道，吸入会激活所谓的梨状皮质的某些区域，这些区域是新皮质中更古老的区域，并且会增加海马体等大脑区域的活动，海马体是涉及学习和记忆的大脑区域。

In fact, one of the studies that illustrates this most beautifully is a study that was published in the "Journal of Neuroscience" in 2016.

事实上，最能说明这一点的研究之一是 2016 年发表在《神经科学杂志》上的一项研究。

By the way, "Journal of Neuroscience" is a very fine journal.

顺便说一句，《Journal of Neuroscience》是一本非常好的期刊。

And the title of this paper is "Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function." This is a paper that followed up on an earlier paper that showed that when people breathe in through their nose, their recognition and their discrimination of different odors was far greater than when they breathe in through their mouth.

这篇论文的标题是“鼻呼吸引起人类边缘振荡并调节认知功能”。这篇论文是之前一篇论文的后续论文，该论文表明，当人们通过鼻子呼吸时，他们对不同气味的识别和辨别能力远远强于通过嘴呼吸时。

Now, that result was interesting, but it was also sort of a duh because you smell things with your nose, not your mouth.

现在，这个结果很有趣，但它也有点废，因为你用鼻子而不是嘴巴闻东西。

You taste things with your mouth, and you speak with your mouth, and there are a bunch of other things you can do with your mouth.

你用嘴品尝东西，用嘴说话，你还可以用嘴做很多其他的事情。

But nonetheless, that study pointed to the idea that the brain is different during nasal inhalations versus nasal exhalations versus mouth inhalations versus exhalations.

但尽管如此，该研究指出，鼻吸气、鼻呼气、口吸气和呼气时大脑是不同的。

What it basically showed is that the brain ramps up its levels of activity, and that signaled noise that we talked about earlier, if you recall, that ability for the brain to detect things in the environment, is increased during inhalations.

它基本上表明大脑提高了其活动水平，并且我们之前讨论过的信号噪音，如果你还记得的话，大脑检测环境中事物的能力在吸气过程中增强。

But because that earlier study focused on smell, on olfaction, there was a bit of a confound there.

但由于早期的研究关注的是嗅觉、嗅觉，所以存在一些混乱。

It was hard to separate out the variables.

很难分离出变量。

So this paper, the one I just mentioned, "Nasal Respiration Entrains Human Limbic Oscillations and Modulates Cognitive Function," did not look at detection of odors.

因此，我刚才提到的这篇论文《鼻呼吸引起人类边缘振动并调节认知功能》并没有研究气味的检测。

Rather, it looked at things like reaction time or fear.

相反，它着眼于反应时间或恐惧等因素。

And basically what it found is that reaction time is greatly reduced when people are inhaling.

基本上，研究发现，当人们吸气时，反应时间会大大缩短。

So they had people look at fearful stimuli.

所以他们让人们观察可怕的刺激。

They looked at their reaction time to fearful stimuli.

他们观察了自己对可怕刺激的反应时间。

In other words, their ability to detect certain kinds of stimuli, and they were given a lot of different kinds of stimuli, so they had to be able to discriminate between one sort of it.

换句话说，他们有能力检测某些类型的刺激，并且他们被给予了许多不同类型的刺激，因此他们必须能够区分其中一种刺激。

Oops, excuse me.

哎呀，对不起。

By the way, folks, for those listening, I just bumped the microphone.

顺便说一句，各位，对于那些正在听的人，我刚刚碰了一下麦克风。

Getting rather animated here.

这里变得相当活跃。

What these subjects had to do was detect one type of stimulus versus another stimulus that they were being exposed to.

And what they found is if people were inhaling as that fear-inducing stimulus was presented, their reaction time to notice it was much, much faster.

他们发现，如果人们在出现引起恐惧的刺激时吸气，他们注意到它的反应时间会快得多。

And they related that to patterns of brain activity, and they were able to do that because they were actually recording from the brain directly from beneath the skull.

他们将其与大脑活动模式联系起来，他们之所以能够做到这一点，是因为他们实际上是直接从头骨下方记录大脑。

And they were able to do that because they had some patients that had intracranial electrodes embedded in their brain for sake of trying to detect epileptic seizures.

So there's a lot to this study and a lot that we could discuss, but the basic takeaway is that when people are inhaling, that is when they're drawing air in through their nose in particular, their ability to detect what's going on in the world around them is greatly enhanced.

因此，这项研究有很多内容，我们可以讨论很多内容，但基本的结论是，当人们吸气时，特别是当他们通过鼻子吸入空气时，他们检测周围世界正在发生的事情的能力大大增强。

And not just for fear, but also for surprise of all sorts.

So when people are inhaling, their ability to detect novel stimuli, things that are unexpected Or that are unusual in their environment, is significantly increased.

因此，当人们吸气时，他们发现新奇刺激、意想不到的事物或环境中不寻常的事物的能力显着增强。

Again, we'll put a link to this study as well.

同样，我们也会添加该研究的链接。

I find it to be one of the more interesting studies in this realm.

我发现它是这个领域最有趣的研究之一。

Although there are now many additional studies that support this statement that I made earlier, which is that during inhalation, also called inspiration, there are a number of very fast physiological changes, such as changes in pupil diameter, changes in the activity of the hippocampus, this memory encoding and retrieval area of the brain, and other areas of the brain.

尽管现在有许多额外的研究支持我之前提出的这一观点，即在吸气（也称为吸气）过程中，会发生许多非常快速的生理变化，例如瞳孔直径的变化、海马体活动的变化、大脑的记忆编码和检索区域以及大脑的其他区域。

So what's the tool takeaway from this?

那么这个工具能带来什么好处呢？

If you are sitting down to read or research or study, or you really want to learn some information, maybe you're listening to a podcast or some other sorts of information that you want to retain, it actually makes sense to increase the duration or the intensity of your inhales as you do that.

The more that you're inhaling relative to exhaling in terms of duration, the more that your brain is in this focused mode and this mode of being able to access and retrieve information better.

就持续时间而言，相对于呼气，吸气越多，你的大脑就越处于这种集中模式，并且能够更好地访问和检索信息。

Now, there's one caveat to this that I think is important because I know a number of people listen to this podcast for sake of gleaning tools, not just for cognitive enhancement, but for physical enhancement.

现在，有一个我认为很重要的警告，因为我知道很多人听这个播客是为了收集工具，不仅仅是为了认知增强，而是为了增强身体素质。

It turns out that when you are inhaling air, you're actually less able, or I should say less efficient at generating voluntary movements.

事实证明，当你吸入空气时，你实际上产生随意运动的能力较差，或者我应该说效率较低。

Now, that might come as a surprise.

现在，这可能会让人感到惊讶。

Up until now, we've basically been talking about inhalation is great, almost to the point where you wonder, like, is exhalation good for anything, right?

到目前为止，我们基本上一直在谈论吸入是伟大的，几乎到了你想知道呼气对任何事情都有好处的程度，对吗？

You don't want to over-breathe and kick out too much carbon dioxide.

您不想过度呼吸并排出过多的二氧化碳。

Well, of course, exhalation is great for things.

嗯，当然，呼气对事情很有好处。

In fact, if you're somebody that's played baseball or softball, what are you told?

That you should exhale on the swing to generate the maximum amount of power.

If you're somebody who has done martial arts of any kind or traditional Western boxing, as you strike, that's where people typically do the hiya, like in the sort of classic karate type thing.

如果你练过任何类型的武术或传统的西方拳击，那么当你击打时，人们通常会打招呼，就像经典的空手道类型的动作一样。

That's more of a movie thing.

这更像是电影里的事情。

I don't know whether or not people actually use the hiya.

But in boxing, oftentimes people will do the shh.

但在拳击比赛中，人们常常会发出嘘声。

They'll do a rapid exhalation, a forceful exhalation.

他们会快速呼气，用力呼气。

Keeping in mind, again, that inhales typically are active.

They engage the diaphragmatic muscle.

它们会刺激膈肌。

They engage those intercostal muscles, whereas exhales tend to be passive unless we take active control of the exhale.

And indeed, our ability to generate fast-directed, so-called volitional voluntary movements is greatly enhanced if we do them during the exhale, not the inhale.

事实上，如果我们在呼气而不是吸气时进行快速定向、所谓的有意志的随意运动，我们的能力就会大大增强。

Now, with all of that said, I haven't yet really talked about mouth versus nasal breathing, and it really can be a fairly short discussion because what abundant data now show and has been beautifully described in the book called "Jaws: A Hidden Epidemic."

现在，话虽如此，我还没有真正讨论过口呼吸与鼻呼吸的问题，这确实可以是一个相当简短的讨论，因为现在大量的数据表明了这一点，并且在《大白鲨：一种隐藏的流行病》一书中对其进行了精彩的描述。

This is a book that was written by Paul Ehrlich and Sandra Kahn, my colleagues at Stanford School of Medicine.

It has an introduction and a foreword from Jared Diamond and from the great Robert Sapolsky, so some real heavy hitters on this book.

What that book really describes is that whenever possible, meaning unless you're speaking or eating or you're exercising or other activities require some change in your pattern of breathing, we should really all be striving to breathe through our nose, not through our mouth.

And that relates to the increased resistance to breathing through the nose we talked about earlier.

这与我们之前讨论过的通过鼻子呼吸的阻力增加有关。

Again, I'll say it a third time, that increased resistance through the nose allows you to inflate your lungs more, not less.

我再说一遍，通过鼻子增加的阻力可以让你的肺部膨胀得更多，而不是更少。

The other thing that breathing through your nose allows you to do is it both warms and moisturizes the air that you bring into your lungs, which is more favorable for lung health than breathing through the mouth.

Hard breathing through the mouth or simply mouth breathing at all is actually quite damaging, or can be, I should say, quite damaging to some of the respiratory functions of your lungs.

That, of course, does not mean that you shouldn't breathe hard through your mouth when you're running or sprinting or exercising hard, but you don't want mouth breathing to be the chronic default pattern that you follow.

当然，这并不意味着您在跑步、冲刺或剧烈运动时不应该用嘴呼吸，但您不希望用嘴呼吸成为您遵循的长期默认模式。

Nasal breathing is the best pattern of breathing to follow as a default state.

鼻呼吸是默认状态下最好遵循的呼吸模式。

Another aspect of nasal breathing that's really beneficial is that the gas, nitric oxide, is actually created in the nasal passages.

It's a gas that can cause relaxation of the smooth muscles that relate to the vasculature, not just of your nose, but of your brain and for all the tissues of your body.

This is why nasal breathing and not mouth breathing is great for when you want to relieve congestion.

So a lot of these things seem counterintuitive, right?

Your nose is stuffed, so that mainly makes people breathe through their mouth, but it turns out that breathing through your nose will allow some dilation of the vasculature, more blood flow, dilation of the nasal passages, and delivery of nitric oxide to all the tissues of your body.

And that dilation of the small capillaries that innervate essentially every organ of your body allow the delivery of more nutrients and the removal of carbon dioxide and other waste products from those tissues more readily than if you're not getting enough nitric oxide into your system.

Okay, so a lot of reasons to be a nasal breather.

好的，用鼻呼吸的理由有很多。

If you want to check out that book, "Jaws: A Hidden Epidemic," it's a terrific read, and it also shows some absolutely striking pictures, twin studies and so forth, and some before and afters of people and the aesthetic changes that they experience when they shifted from being a mouth breather to a nose breather.

These are striking examples that have been observed over and over again.

When people mouth breathe, there's an elongation of the jaw, droopiness of the eyelids, and the entire jaw structure really changes in ways that are not aesthetically favorable.

Fortunately, when people switch to becoming nasal breathers, and of course, that takes some encouragement, either by mouth taping or doing their cardiovascular exercise with mouth closed, or by doing the sorts of exercises that we talked about earlier.

幸运的是，当人们改用鼻呼吸时，当然需要一些鼓励，可以通过用嘴贴胶带或闭上嘴进行心血管锻炼，或者进行我们之前讨论过的各种锻炼。

When they switch to becoming nasal breathers by default, the aesthetic changes that occur are very dramatic and very favorable, including sort of elevation of the eyebrows, not in an artificial sense or in a kind of outrageous way, but elevation of the cheekbones, sharpening of the jaw, and most notably, improvements of the teeth and the entire jaw structure.

In fact, one simple test of whether or not you can be an efficient nasal breather and whether or not you've been nasal breathing efficiently or most of the time in the past, or whether or not you've been relying more on mouth breathing, that was described in the book, "Jaws," is you should be able to close your mouth and breathe only through your nose.

Again, this is at rest, not during exercise necessarily, although you might do it during exercise.

再次强调，这是在休息时，不一定是在运动时，尽管您可能在运动时这样做。

But close your mouth, put your tongue on the roof of your mouth, and it should fit behind your teeth, and you should be able to nose breathe in that position.

但是闭上你的嘴，将你的舌头放在上颚上，它应该放在你的牙齿后面，并且你应该能够在这个位置用鼻子呼吸。

Now, many people won't be able to do that, but fortunately, as I mentioned earlier, if you nasal breathe, that is you deliberately nasal breathe when at rest for some period of time, you will experience an increased ability to nasal breathe, and you should also experience some addition of space within the palate of your mouth to allow your tongue to sit more completely on the roof of your mouth.

现在，很多人都做不到这一点，但幸运的是，正如我之前提到的，如果你用鼻呼吸，也就是说你在休息一段时间的时候刻意用鼻呼吸，你会体验到鼻呼吸的能力增强，而且你也应该体验到你的上颚内有一些额外的空间，让你的舌头更完全地坐在上颚上。

This is especially true for children that perform this technique.

对于执行此技术的儿童尤其如此。

Again, I refer you to the book, "Jaws: A Hidden Epidemic." It's an absolutely spectacular book.

我再次向您推荐《大白鲨：隐藏的流行病》一书。这绝对是一本精彩的书。

You can also just look online before and after "Jaws: A Hidden Epidemic" and look at some of the changes in facial structure that occur when people move from mouth to nasal breathing, and it's really quite striking.

So during today's episode, per always, we covered a lot of information.

因此，在今天的节目中，一如既往，我们涵盖了很多信息。

First, we talked about the mechanical aspects of breathing, the lungs, the diaphragm, the trachea, and so forth.

首先，我们讨论了呼吸、肺、隔膜、气管等的机械方面。

We also talked about the chemical aspects of breathing, that really breathing is a way that we bring oxygen to our cells, and that we get the correct levels, or I should say we maintain the correct levels of carbon dioxide in our system, neither too much nor too little, in order to allow oxygen to do its magic and to allow carbon dioxide to do its magic, because as you learned during today's episode, carbon dioxide is not just a waste byproduct.

我们还讨论了呼吸的化学方面，真正的呼吸是我们将氧气带入细胞的一种方式，并且我们获得正确的水平，或者我应该说我们在我们的系统中维持正确的二氧化碳水平，既不能太多也不能太少，以便让氧气发挥其魔力，让二氧化碳发挥其魔力，因为正如您在今天的节目中了解到的那样，二氧化碳不仅仅是一种废物副产品。

It has very critical physiological functions.

它具有非常关键的生理功能。

You need to have enough of it around, and therefore, you don't want to over-breathe, especially at rest.

We talked about a tool to measure how well you manage carbon dioxide, the so-called carbon dioxide tolerance test, and various exercises that you can use simply by breathing to decrease your stress in real-time, decrease your stress chronically around the clock, obviously that's a good thing, improve sleep, improve mood, how to increase breath-hold times, and why you might want to do that.

Also, how to eliminate hiccups.

还有，如何消除打嗝。

We talked about how to breathe in order to eliminate the side stitch or side cramp that you might experience during exercise, and how to breathe in order to improve learning and memory, reaction time, and various other aspects of cognitive and physical function.

我们讨论了如何呼吸以消除运动过程中可能遇到的侧抽或侧抽筋，以及如何呼吸以改善学习和记忆、反应时间以及认知和身体功能的各个其他方面。

I do realize it's a lot of information, but as always, I try and give you information that is clear, hopefully interesting as well, and actionable toward a number of different endpoints.

我确实意识到这是很多信息，但一如既往，我尝试为您提供清晰的信息，希望也很有趣，并且对许多不同的端点具有可操作性。

So if you're somebody that's just now starting to think about the application of breathwork, I would encourage you to please, yes, do the carbon dioxide tolerance test.

That will give you some window into how well or how poorly you're managing breathing.

这将为您提供一些了解您的呼吸管理得有多好或有多差的窗口。

And then here's the great news.

这是个好消息。

The great news is that breathwork, that is deliberate respiration practices, are very effective at creating change very quickly.

好消息是呼吸，即刻意的呼吸练习，对于快速创造变化非常有效。

In some cases, such as the use of the physiological sigh or cyclic hyperventilation, those changes can be experienced the first time and every time.

Because again, these are not hacks.

因为这些都不是黑客。

These are aspects of your breathing apparati, including the mechanical stuff and the neural stuff and the gas exchange stuff, all of which you were born with and that are available to you at any moment.

这些是你的呼吸装置的各个方面，包括机械的东西、神经的东西和气体交换的东西，所有这些都是你与生俱来的，并且随时可供你使用。

So all you really have to do is explore them and deploy them as you feel necessary.

因此，您真正需要做的就是探索它们并在您认为必要时部署它们。

If you're learning from and/or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习和/或喜欢此播客，请订阅我们的 YouTube 频道。

That's a terrific zero-cost way to support us.

这是支持我们的绝佳零成本方式。

In addition, please subscribe to the podcast on Spotify and Apple.

此外，请订阅 Spotify 和 Apple 上的播客。

And on both Spotify and Apple, you can leave us up to a five-star review.

在 Spotify 和 Apple 上，您都可以给我们五星级的评价。

If you have questions for us or comments about the podcast or guests that you'd like me to include on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我们有疑问，或者对您希望我在 Huberman Lab 播客中加入的播客或嘉宾有意见，请将这些意见放入 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

Please also check out the sponsors mentioned at the beginning and throughout today's episode.

另请查看今天节目开头和整个节目中提到的赞助商。

That's the best way to support this podcast.

这是支持这个播客的最佳方式。

Not so much on today's episode, but on many previous episodes of the Huberman Lab podcast, we discuss supplements.

今天的节目不多，但在 Huberman 实验室播客的许多以前的节目中，我们讨论了补充剂。

While supplements aren't necessary for everybody, many people derive tremendous benefit from them for things like improving sleep, hormone function, cognitive function, and so on.

虽然补充剂并不是每个人都需要的，但许多人从它们中获得了巨大的益处，例如改善睡眠、激素功能、认知功能等。

The Huberman Lab podcast is now partnered with Momentous Supplements.

Huberman Lab 播客现已与 Momentous Supplements 合作。

We've done that for several reasons.

我们这样做有几个原因。

First of all, Momentous Supplements are of the very highest quality.

首先，Momentous Supplements 具有最高品质。

Second of all, Momentous Supplements tend to center around single-ingredient formulations.

其次，重要的补充剂往往以单一成分配方为中心。

This is incredibly important because if you're going to include supplements in your daily regimen, you're going to want to use the right supplements and the right dosages, and you want to do that in the most biologically and cost-effective way.

这非常重要，因为如果您要将补充剂纳入您的日常养生方案中，您将需要使用正确的补充剂和正确的剂量，并且您希望以最具生物学性和成本效益的方式做到这一点。

And single-ingredient formulations are the only way that you can determine what works and what doesn't work for you, and it's the only way in which you can adjust the dosage of different supplements or maybe even alternate days that you take one and not the other in a way that really allows you to home in on which supplements are going to be ideal for your mental health, physical health, and performance.

单一成分配方是您可以确定什么对您有效、什么对您无效的唯一方法，也是您可以调整不同补充剂剂量的唯一方法，甚至是交替服用一种补充剂的方式，真正让您了解哪种补充剂最适合您的心理健康、身体健康和表现。

Also, Momentous Supplements ship internationally, and that's great because we know a number of you reside outside of the United States.

此外，Momentous Supplements 还可以在全球范围内发货，这很好，因为我们知道你们中的许多人居住在美国境外。

If you'd like to see the supplements discussed on the Huberman Lab podcast, you can go to livemomentous, spelled O-U-S, so livemomentous.com/huberman.

如果您想查看 Huberman Lab 播客上讨论的补充剂，您可以访问 livemomentous，拼写为 O-U-S，即 livemomentous.com/huberman。

If you're not already following us on social media, we are hubermanlab on Instagram, Twitter, Facebook, and LinkedIn.

如果您还没有在社交媒体上关注我们，我们在 Instagram、Twitter、Facebook 和 LinkedIn 上是 hubermanlab。

And I should mention that on all those platforms, I discuss science and science-related tools, some of which overlap with the contents of the Huberman Lab podcast, but much of which is distinct from the content of the Huberman Lab podcast.

我应该提到的是，在所有这些平台上，我讨论了科学和科学相关的工具，其中一些与胡伯曼实验室播客的内容重叠，但其中大部分与胡伯曼实验室播客的内容不同。

Again, it's hubermanlab on all social media platforms.

再说一遍，所有社交媒体平台上都是 hubermanlab。

And if you haven't already subscribed to our Neural Network Newsletter, it is a zero-cost monthly newsletter in which we give summaries of podcast episodes and toolkits, for instance, toolkit for sleep, toolkit for managing dopamine, toolkit for deliberate cold exposure.

如果您还没有订阅我们的神经网络通讯，这是一份零成本的每月通讯，我们在其中提供播客剧集和工具包的摘要，例如睡眠工具包、管理多巴胺的工具包、故意冷暴露的工具包。

Again, it's all zero cost to sign up.

再次强调，注册费用为零。

You simply go to hubermanlab.com, go to the menu function, scroll down to Newsletter, and you supply your email.

您只需访问 hubermanlab.com，进入菜单功能，向下滚动到新闻通讯，然后提供您的电子邮件。

We do not share your email with anybody else, and there are also some example newsletters there at hubermanlab.com for you to explore.

我们不会与其他人分享您的电子邮件，并且 hubermanlab.com 上还有一些新闻通讯示例供您探索。

Once again, I'd like to thank you for today's discussion, all about the biology and application of breathing.

我要再次感谢大家今天的讨论，内容都是关于呼吸的生物学和应用。

And last but certainly not least, thank you for your interest in science.

最后但并非最不重要的一点是，感谢您对科学的兴趣。