How to Use Music to Boost Motivation, Mood & Improve Learning

This transcript version is not in its final form and will be updated.

该文字记录版本并非最终版本，将会更新。

Andrew Huberman: Welcome to the Huberman Lab Podcast, where we discuss science and science based tools for everyday life.

安德鲁·胡伯曼：欢迎来到胡伯曼实验室播客，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 music and your brain.

今天，我们正在讨论音乐和你的大脑。

However, this episode could have just as easily been entitled Music is Your Brain or Your Brain is Music., and that's because music, believe it or not, is a neurological phenomenon.

然而，这一集也可以很容易地命名为“音乐是你的大脑”或“你的大脑就是音乐”，这是因为，无论你相信与否，音乐是一种神经现象。

Most of us think of music as something that happens outside of us - the sounds we hear, the lyrics we hear, their meaning, how they anchor us to pieces of our history, both emotional or social.

我们大多数人认为音乐是发生在我们之外的事情——我们听到的声音、我们听到的歌词、它们的意义、它们如何将我们锚定在我们的历史片段上，无论是情感的还是社会的。

It turns out that when we listen to music, it activates nearly every piece of our brain.

事实证明，当我们听音乐时，它几乎激活了我们大脑的每一个部分。

Moreover, when we listen to music, it activates our brain in ways that our brain itself, and indeed our body as well, help to create that music at the level of so-called neuro ensembles, that is, the firing of neurons.

此外，当我们听音乐时，它会激活我们的大脑，我们的大脑本身，实际上还有我们的身体，有助于在所谓的神经元层面上创造音乐，即神经元的放电。

In other words, when we listen to music, our brain and our body become part of the instrument that contributes to our perception of that music.

换句话说，当我们听音乐时，我们的大脑和身体就成为乐器的一部分，有助于我们感知音乐。

Today, I'm going to make clear how all of that happens.

今天，我将澄清这一切是如何发生的。

We will also discuss how music can be leveraged towards shifting our brain states and our bodily states.

我们还将讨论如何利用音乐来改变我们的大脑状态和身体状态。

For instance, what sorts of music to listen to in order to make ourselves happy.

例如，听什么样的音乐才能使自己快乐。

Yes, studies have been done on that, as well as how long to listen to music in order to shift our mood or our overall bodily state, including how to process feelings of sadness.

是的，已经对此进行了研究，以及听音乐多长时间以改变我们的情绪或整体身体状态，包括如何处理悲伤的感觉。

Many of you are probably familiar with particular songs that anchor us to particular times in our history or people in our history.

你们中的许多人可能熟悉特定的歌曲，这些歌曲将我们与历史上的特定时代或历史上的人物联系起来。

And there's an age-old question, really, as to whether or not listening to sad music can help us process our feelings of sadness, or whether or not they drive us further down the spiral of sadness and despair.

事实上，有一个古老的问题，即听悲伤的音乐是否可以帮助我们处理悲伤的感觉，或者它们是否会让我们进一步陷入悲伤和绝望的漩涡。

And indeed, studies have explored this as well.

事实上，研究也对此进行了探索。

So today I will explain how music, indeed, how different types of music activate different neural circuits in your brain to create different brain and bodily states, how we can leverage music toward things like emotional processing, shifting our emotions, as well as to enhance learning and memory.

所以今天我将解释音乐如何，事实上，不同类型的音乐如何激活大脑中不同的神经回路，从而创造不同的大脑和身体状态，我们如何利用音乐进行情感处理、转移情绪以及增强学习和记忆等。

And we will also talk about the use of music to enhance brain plasticity, that is, your brain's ability to change in response to experience, not just in response to that music, but rather using music as a tool to expand our capacity for neuroplasticity, giving us the ability to learn far more in other contexts and areas of life.

我们还将讨论使用音乐来增强大脑可塑性，也就是说，你的大脑根据经验而改变的能力，不仅仅是对音乐的反应，而是使用音乐作为扩展我们神经可塑性能力的工具，使我们能够在其他环境和生活领域中学习更多东西。

I confess that in researching this episode, I found myself continually delighted as to, first of all, how impressive the science of the study of music in the brain is.

我承认，在研究这一集的过程中，我发现自己一直很高兴，首先，大脑音乐研究的科学研究是多么令人印象深刻。

And secondly, how fundamental music is to all of our lives.

其次，音乐对于我们所有人的生活来说是多么重要。

And this is true whether or not you're somebody who listens to music often, or you're somebody that really prefers silence.

无论您是经常听音乐的人，还是真正喜欢安静的人，这都是事实。

Indeed, we will talk about whether or not it's better to listen to music or remain in silence when you perform certain kinds of work.

事实上，我们会讨论当你从事某些工作时，是听音乐更好还是保持沉默更好。

It turns out that there's a very clear answer to that.

事实证明，这个问题有一个非常明确的答案。

If you want a little bit of a hint, it is best to listen to music in between bouts of work or during brief rest periods, as opposed to listening to music while you work.

如果您想要一点提示，最好在工作间隙或短暂休息期间听音乐，而不是在工作时听音乐。

And for those of you that listen to music while you work and thoroughly enjoy listening to music while you work, we will also discuss what that means about your brain in particular, because it's likely that it got wired up that way at a particular phase of development.

对于那些在工作时听音乐并非常喜欢在工作时听音乐的人来说，我们还将讨论这对您的大脑特别意味着什么，因为它很可能在特定的发展阶段以这种方式连接起来。

And each and all of you can learn today how to best leverage music toward productivity, but perhaps equally important, how to leverage music for enrichment and enjoyment of life.

今天，你们所有人都可以学习如何最好地利用音乐来提高生产力，但也许同样重要的是，如何利用音乐来丰富和享受生活。

I'm pleased to announce that we will be hosting three live events in Australia.

我很高兴地宣布，我们将在澳大利亚举办三场现场活动。

All three events will cover science and science related tools for mental health, physical health, and performance.

所有三项活动都将涵盖心理健康、身体健康和表现方面的科学和科学相关工具。

There will also be a live question and answer session.

还将举行现场问答环节。

The first live event will take place on February 10th in Melbourne at the Plenary Theater.

首场现场活动将于 2 月 10 日在墨尔本的 Plenary Theatre 举行。

The second live event will take place on February 17th in Sydney at the Sydney Opera House, and the third event will take place on February 23rd in Brisbane at the Great Hall.

第二场现场活动将于2月17日在悉尼悉尼歌剧院举行，第三场活动将于2月23日在布里斯班人民大会堂举行。

To access tickets to any of these events, simply go to hubermanlab.com/tour and use the code HUBERMAN.

要获取任何这些活动的门票，只需访问 hubermanlab.com/tour 并使用代码 HUBERMAN。

I hope to see you there.

我希望在那里见到你。

And last, but certainly not least, thank you for your interest in science.

最后但同样重要的是，感谢您对科学的兴趣。

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向公众提供有关科学和科学相关工具的零成本消费者信息。

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。

Our first sponsor is Eight Sleep.

我们的第一个赞助商是八睡。

Eight Sleep makes smart mattress covers with cooling, heating, and sleep tracking capacity.

August Sleep 生产具有冷却、加热和睡眠跟踪功能的智能床垫套。

I've spoken many times before on this podcast about the fact that sleep, that is getting enough quality sleep each night, is the foundation of mental health, physical health, and performance.

我之前在这个播客中多次谈到过这样一个事实：睡眠，即每晚获得足够的优质睡眠，是心理健康、身体健康和表现的基础。

One of the key things to getting a great night's sleep is to make sure that your body temperature drops by about one to three degrees at the beginning of the night.

获得良好睡眠的关键之一是确保您的体温在夜间开始时下降约一到三度。

Indeed, that is how your body falls and stays deeply asleep as well.

事实上，这就是你的身体进入并保持深度睡眠的方式。

In order to wake up in the morning feeling refreshed, your bodily temperature needs to increase by about one to three degrees.

为了早上醒来感觉神清气爽，您的体温需要升高约一到三度。

Eight Sleep mattress covers make it extremely easy to control the temperature of your sleeping environment, allowing you to fall and stay deeply asleep throughout the night and to wake up feeling refreshed.

八个睡眠床垫套让您可以极其轻松地控制睡眠环境的温度，让您整夜入睡并保持深度睡眠，醒来时感觉神清气爽。

I started sleeping on an Eight Sleep mattress cover well over two years ago, and it has completely transformed my sleep.

两年多前，我开始睡在八睡床罩上，它彻底改变了我的睡眠。

It's allowed me to fall asleep more quickly, it's allowed me to sleep more deeply throughout the night, and if I happen to wake up during the middle of the night, something that's perfectly normal to do once or even twice, I fall back asleep far more quickly and I wake up feeling refreshed.

它让我更快入睡，让我整夜睡得更沉，如果我碰巧在半夜醒来（一次甚至两次是完全正常的事情），我会更快地重新入睡，醒来时感觉神清气爽。

As a consequence, my mood, focus and alertness throughout the day is greatly elevated as compared to prior to sleeping on my Eight Sleep mattress cover.

因此，与睡在八睡床垫罩上之前相比，我全天的情绪、注意力和警觉性都大大提高。

If you'd like to try an Eight Sleep mattress cover, you can go to eightsleep.com/huberman to save $150 off their Pod 3 Cover.

如果您想尝试 8 Sleep 床垫套，您可以访问八睡眠.com/huberman，购买 Pod 3 床垫套可节省 150 美元。

Eight Sleep currently ships in the USA, Canada, UK, select countries in the EU, and Australia.

八睡眠目前在美国、加拿大、英国、欧盟部分国家和澳大利亚发货。

Again, that's eightsleep.com/huberman.

再说一遍，这是八睡眠.com/huberman。

Today's episode is also brought to us by ROKA.

今天的节目也是ROKA给我们带来的。

ROKA makes eyeglasses and sunglasses that are of the absolute highest quality.

ROKA 生产绝对最高品质的眼镜和太阳镜。

I've spent a lifetime working on the biology of the visual system, and I can tell you that your visual system has to contend with an enormous number of challenges in order for you to be able to see clearly in different environments.

我花了一生的时间研究视觉系统的生物学，我可以告诉你，你的视觉系统必须应对大量的挑战，以便你能够在不同的环境中看得清楚。

ROKA understands the biology of the visual system and has designed their eyeglasses and sunglasses so that you always see with crystal clarity.

ROKA 了解视觉系统的生物学原理，并设计了眼镜和太阳镜，让您始终拥有清晰的视野。

Originally, their glasses were designed for performance, that is, for running and cycling and for sport, and indeed, they can still be used for performance.

最初，他们的眼镜是为了性能而设计的，即跑步、骑行、运动，事实上，它们仍然可以用于性能。

They won't slip off your face if you get sweaty.

如果您出汗，它们不会从您的脸上滑落。

They're extremely lightweight.

它们非常轻。

But I should mention that ROKA eyeglasses and sunglasses come in some of the aesthetics more typically associated with performance glasses, like those cyborg style glasses.

但我应该提到的是，ROKA 眼镜和太阳镜具有一些通常与功能眼镜相关的美学，例如那些半机械人风格的眼镜。

But they also have a number of styles that you would be perfectly comfortable wearing out to dinner or to work.

但它们也有多种款式，您穿着去吃饭或上班时会非常舒服。

I wear readers at night or when I drive, and I wear sunglasses during the day if I happen to be driving into bright light or outside, and it's just overwhelmingly bright.

我在晚上或开车时戴上阅读器，白天如果碰巧开车进入明亮的光线下或在室外，我会戴上太阳镜，而且光线非常明亮。

I do not wear sunglasses when I do my morning sunlight viewing to set my circadian rhythm, and I suggest that you do the same.

当我早上观看阳光以设定昼夜节律时，我不戴墨镜，我建议您也这样做。

If you'd like to try ROKA eyeglasses or sunglasses, you can go to roka.com and enter the code Huberman to save 20% off your first order.

如果您想尝试 ROKA 眼镜或太阳镜，可以访问 roka.com 并输入代码 Huberman，首次订单可享受 20% 折扣。

Again, that's roka.com, and enter the code Huberman at checkout.

同样，这是 roka.com，并在结账时输入代码 Huberman。

Okay, let's talk about music and your brain, and to start off, I just want to take a step back and acknowledge something that is absolutely remarkable about music, which is, if you think about language, I could describe to you a glass.

好吧，让我们来谈谈音乐和你的大脑，首先，我只想退后一步，承认音乐中绝对非凡的一点，那就是，如果你考虑语言，我可以向你描述一个玻璃杯。

I could describe to you an apple.

我可以向你描述一个苹果。

I could describe to you a story.

我可以给你描述一个故事。

I could describe to you a face.

我可以向你描述一张脸。

I could describe to you any number of different things and you could do the same for me.

我可以向你描述许多不同的事情，你也可以为我做同样的事情。

Language is essentially infinite in the number of things that it can explain and the ways that it can explain it.

语言可以解释的事物数量和解释方式本质上是无限的。

And yet, if you think about music, music, provided there are no lyrics in that music, can't explain how a glass is shaped.

然而，如果你思考音乐，音乐，即使音乐中没有歌词，也无法解释玻璃是如何形成的。

It can't even tell you that there's a glass present in the room or on a table.

它甚至无法告诉您房间里或桌子上有玻璃杯。

It can't tell you what a face looks like.

它无法告诉你一张脸是什么样子。

It can't tell you what that person who owns that face did or is doing.

它无法告诉您拥有这张脸的人做了什么或正在做什么。

So in some ways, you might think, wow, music is fairly diminished in terms of its qualitative depth compared to language.

因此，在某些方面，您可能会想，哇，与语言相比，音乐的定性深度大大减弱了。

And yet, if you take a step back and think about what music can do, it's astonishing, and it actually overwhelms what language can do.

然而，如果你退后一步想想音乐的作用，你会发现它令人惊讶，它实际上压倒了语言的作用。

What can music do?

音乐能做什么？

Well, even in the absence of any lyrics, any words put to music, music can describe an emotion.

嗯，即使没有任何歌词，任何音乐词，音乐也可以描述一种情感。

In fact, music can describe numerous types of emotions.

事实上，音乐可以描述多种类型的情感。

And it can do it with a lot of nuance.

它可以做到很多细微差别。

So, not just displaying, for us, happy or sad, but rather different degrees of happiness, different degrees of sadness.

所以，对我们来说，不只是展示快乐或悲伤，而是不同程度的快乐，不同程度的悲伤。

Music can be used to convey a sense of longing, a sense of nostalgia, a sense of delight, a sense of awe, and on and on.

音乐可以用来传达渴望感、怀旧感、喜悦感、敬畏感等等。

So whereas music can't describe nouns very well, it can beautifully describe emotions.

因此，虽然音乐不能很好地描述名词，但它可以完美地描述情感。

And not only can music describe emotions with a tremendous degree of nuance, music can evoke emotions with a tremendous degree of nuance.

音乐不仅可以以极大程度的细微差别来描述情感，而且还可以以极大程度的细微差别唤起情感。

Now, this is spectacular.

现在，这真是太壮观了。

And it's not only spectacular, it is important, because as we move through today's episode, you'll soon come to realize that it's very likely, and indeed, we have a lot of scientific evidence to support the fact that music evolved prior to spoken language.

这不仅令人惊叹，而且很重要，因为当我们观看今天的节目时，您很快就会意识到这很有可能，而且事实上，我们有很多科学证据来支持音乐在口语之前进化的事实。

Moreover, it's very likely that singing evolved prior to spoken language.

此外，歌唱很可能是在口语之前进化的。

And that music, singing and dance together evolved prior to language, making music, as well as singing and dance, but really just music, even on its own, in the absence of any lyrics or any bodily movement, as the fundamental form of human communication.

音乐、歌唱和舞蹈在语言之前一起进化，使得音乐以及歌唱和舞蹈，但实际上只是音乐，即使是音乐本身，在没有任何歌词或任何身体动作的情况下，作为人类交流的基本形式。

Indeed, music can evoke empathy.

确实，音乐可以唤起同理心。

Again, we're talking about music in the absence of any lyrics.

再次，我们在没有任何歌词的情况下谈论音乐。

And when I say music can evoke empathy, I'm not talking about the sort of empathy, where you look at somebody and nod and understand, so-called cognitive empathy, which is important, by the way, in relational dynamics or emotional empathy, where you're actually feeling what the other person is feeling.

当我说音乐可以唤起同理心时，我并不是在谈论那种你看着某人点头并理解的同理心，即所谓的认知同理心，顺便说一句，这在关系动态或情感同理心中很重要，在这种同理心中，你实际上感受到了另一个人的感受。

But of course, you never really know what somebody else is feeling.

但当然，你永远不会真正知道别人的感受。

How could you?

你怎么可以？

You can only have a sense of what they might be feeling, and you have a sense of what you're feeling.

你只能感觉到他们可能的感受，并且你也能感觉到你的感受。

But let's be honest, as one of our prior guests on the Huberman Lab podcast, Dr. Karl Deisseroth, so aptly noted, rarely do we ever understand how anyone else truly feels, because indeed, rarely do we ever understand how we ourselves truly feel.

但说实话，正如我们胡伯曼实验室播客的前任嘉宾之一卡尔·戴瑟罗斯博士所指出的那样，我们很少了解其他人的真实感受，因为事实上，我们很少了解自己的真实感受。

And certainly with language, it's very hard to explain our feelings with words in a way that can convey the way that we feel, with the kind of nuance that represents our own reality.

当然，对于语言来说，很难用语言来解释我们的感受，以一种能够传达我们感受的方式，以及代表我们自己现实的细微差别。

Even in a state of extreme happiness or extreme sadness, words fall short of explaining how we feel inside.

即使在极度幸福或极度悲伤的状态下，言语也无法解释我们内心的感受。

And yet, as I mentioned earlier, music not only can describe emotions, it can evoke emotions within us, and in doing so, it can evoke emotions that give us a sense of empathy for the person playing the music or simply for others in the world.

然而，正如我之前提到的，音乐不仅可以描述情感，它还可以唤起我们内心的情感，并且在这样做的过程中，它可以唤起情感，让我们对演奏音乐的人或世界上的其他人产生同理心。

And music can do that so powerfully, because not only does music come in through our ears, and we'll talk about the process of how sound is converted into what we perceive as music in a little bit, because indeed, it comes in through our ears and we can hear that music, of course.

音乐可以如此强大地做到这一点，因为音乐不仅是通过我们的耳朵传入的，而且我们稍后会讨论声音如何转换为我们所感知的音乐的过程，因为确实，它是通过我们的耳朵传入的，我们当然可以听到音乐。

But the nerve cells, the neurons in your brain, as well as the nerve cells in your body, can become activated by music in a way that the firing of those neurons, literally the frequency of those neural impulses, comes to match the frequency of the sounds that you're hearing in your outside environment.

但是神经细胞、大脑中的神经元以及身体中的神经细胞可以被音乐激活，从而使这些神经元的放电，即这些神经脉冲的频率，与您在外部环境中听到的声音的频率相匹配。

In other words, when you listen to music, not only is that music coming into your body through your sense organs, your hearing, but your body itself is an instrument playing that music from within.

换句话说，当你听音乐时，音乐不仅是通过你的感觉器官、听觉进入你的身体，而且你的身体本身就是一个从内部演奏音乐的乐器。

So, for instance, if you listen to a piece of music that has a lightness to it, that evokes a sense in you of the turning of the seasons from winter to spring, something that's common in certain classical music, but other forms of music as well, when you hear that music, indeed it's coming in through your ears, but also the firing of the neurons in your brain and body responding to those particular frequencies of sound, is such that your body itself is an instrument playing that sense of the turning of the seasons from winter to spring within you.

因此，举例来说，如果你听一首轻松的音乐，它会在你体内唤起一种季节从冬天到春天的转换的感觉，这在某些古典音乐中很常见，但在其他形式的音乐中也是如此，当你听到这首音乐时，它确实是通过你的耳朵进入的，而且你的大脑和身体中的神经元也会对这些特定的声音频率做出反应，这样你的身体本身就是一个乐器，演奏着季节从冬天转换的感觉在你内心涌动。

Which is why your body starts to feel lifted in some cases, or it starts to feel a lightness in some cases, and an entire set of emotions starts to be recruited that, at least for you, resemble the turning of the seasons from winter to spring.

这就是为什么你的身体在某些情况下开始感到振奋，或者在某些情况下开始感到轻松，并且开始招募一整套情绪，至少对你而言，就像季节从冬天到春天的转变一样。

Now, that may sound rather complex, but we're going to break that process down into its component parts.

现在，这可能听起来相当复杂，但我们将把这个过程分解为其组成部分。

What I essentially just said is that when you listen to music, not only are you hearing that music, but your body, that is, your neurons and indeed your hormones as well, things like oxytocin and some other hormones in your brain and body that we'll discuss, are contributing to a symphony of emotion from within your body and brain.

我刚才所说的本质上是，当你听音乐时，你不仅听到音乐，而且你的身体，即你的神经元，实际上还有你的荷尔蒙，如催产素和我们将讨论的大脑和身体中的其他一些荷尔蒙，正在为你的身体和大脑内部的情感交响曲做出贡献。

Okay, so while music can't explain objects, it can't describe them, it can explain in very nuanced ways, emotions, and it can evoke emotions within us.

好吧，虽然音乐不能解释物体，但它不能描述它们，它可以以非常微妙的方式解释情感，并且可以唤起我们内心的情感。

Now, if that's not amazing enough, music can not only describe and evoke emotions, it can also imply intent.

现在，如果这还不够令人惊奇的话，音乐不仅可以描述和唤起情感，它还可以暗示意图。

Think, for instance, about drumming that you would hear off in the distance.

例如，想象一下您在远处听到的鼓声。

And we're not talking about rat-a-tat-tat, we're talking drumming of this sort, doom...

我们不是在谈论“rat-a-tat-tat”，我们谈论的是这种击鼓，厄运......

doom...

厄运...

doom.

厄运。

And perhaps the cadence of that drumming changes such that as it's approaching, it gets more and more frequent.

也许鼓声的节奏会发生变化，随着它的临近，它会变得越来越频繁。

Doom-doom-doom.

厄运-厄运-厄运。

What is the intent being implied?

隐含的意图是什么？

Well, we know from numerous studies and, you know, from numerous movies that you've seen and heard, that that sort of low frequency drumming of increasing cadence as it approaches is implying the intent of aggression or war, or at least is implying that something serious is going to happen.

嗯，我们从大量的研究中知道，你知道，从你看过和听过的无数电影中，那种随着临近而节奏越来越快的低频鼓声暗示着侵略或战争的意图，或者至少暗示着即将发生一些严重的事情。

Now, contrast that with a different frequency of sound played at a higher cadence, ta-da-dun-tun, ta-da-dun-tun.

现在，与以更高节奏播放的不同频率的声音进行对比，哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒哒

Now, the second set of tones are far less clear in terms of what they mean, what their intent is.

现在，第二组语气的含义和意图远不太清楚。

But if we contrast them with, let's just call them what they're typically called, the war drums, or the drums that convey a sense of aggressive intent, doom...

但如果我们将它们与通常所说的战鼓或传达侵略意图、厄运感的鼓进行对比，我们就这样称呼它们吧……

doom...

厄运...

doom, what we create then is a juxtaposition of two different emotional states in you, perhaps, or maybe you don't respond to those with any robust emotional shift, but we are conveying two separate or distinct sets of intent.

厄运，我们创造的可能是你体内两种不同情绪状态的并置，或者你可能不会对那些有任何强烈情绪转变的人做出反应，但我们正在传达两组独立或不同的意图。

Now, of course, spoken language can convey intent.

当然，现在口语可以传达意图。

I could say, for instance, I'm going to help you.

例如，我可以说，我会帮助你。

How can I help you today?

今天我能为您提供什么帮助？

Or I could say, I'm going to hurt you, right?

或者我可以说，我会伤害你，对吗？

Of course, with spoken language, you could do that, and you could change the intonation of that language.

当然，对于口语，你可以这样做，并且可以改变该语言的语调。

You could change the frequency.

你可以改变频率。

So if I were to say, I'm going to hurt you , it's very different than if I say, I'm going to hurt you , or if I put it as a question, I'm going to hurt you?

所以，如果我说，我会伤害你，这与我说，我会伤害你，或者如果我把它作为一个问题，我会伤害你有很大不同？

Okay, so with language, of course, there's also the opportunity for a lot of nuance, depending on where the inflections, where the accents are, on a particular phrase, even a particular word.

好的，当然，对于语言来说，也有可能存在很多细微差别，具体取决于词形变化、重音位置、特定短语，甚至特定单词。

But with music, as you recall, when we convey a sense of intent, we are also conveying that sense of intent through the body of the listener, not just bringing it in through their ears.

但正如你所记得的那样，对于音乐来说，当我们传达一种意图感时，我们也在通过听众的身体传达这种意图感，而不仅仅是通过他们的耳朵。

And so when we do that, what we do is we start to recruit a huge number of neural circuits that are involved not just in understanding or a sense of empathy for an emotion, but rather that can recruit movement, or what we call premotor circuits in the body.

因此，当我们这样做时，我们所做的就是开始招募大量的神经回路，这些神经回路不仅涉及对情绪的理解或同理心，还可以招募运动，或者我们所说的身体前运动回路。

Premotor circuits are the neurons that start to fire before a particular pattern of action is generated.

前运动回路是在产生特定动作模式之前开始放电的神经元。

And so when we hear music that conveys emotion, that evokes emotion, and especially when we hear music that conveys a sense of intent from the outside, we too start to feel as if we need to move or respond to that music in a particular way.

因此，当我们听到传达情感、唤起情感的音乐时，尤其是当我们听到从外部传达意图感的音乐时，我们也开始感觉好像我们需要以特定的方式移动或回应音乐。

Now, what I just described to you is not something that's learned.

现在，我刚才向你们描述的并不是学到的东西。

In fact, it is innate.

事实上，这是与生俱来的。

How do we know that?

我们怎么知道这一点？

Well, there are some beautiful studies that have explored how babies respond to music, indeed, how babies respond to specific types of music, specific frequencies of sound spacing between particular notes, and on and on.

嗯，有一些精彩的研究探索了婴儿如何对音乐做出反应，事实上，婴儿如何对特定类型的音乐、特定音符之间的特定声音间隔频率等等做出反应。

It's been demonstrated, for instance, that babies as young as three months old respond to music very differently than they respond to just other forms of sound scrambled in time.

例如，事实证明，三个月大的婴儿对音乐的反应与对其他形式的时间混乱的声音的反应非常不同。

Now, of course, babies that are three months old aren't speaking, so you could ask them, does that sound like music?

当然，现在三个月大的婴儿还不会说话，所以你可以问他们，这听起来像音乐吗？

How does it make you feel?, etc. They're not going to answer, at least not with any coherence, because they don't have spoken language yet.

你感觉如何？等等。他们不会回答，至少不会连贯，因为他们还没有口语。

But despite their absence of language, we know that babies as young as three months old respond to music because they do so with rhythmic movements of their bodily limbs and actually their torso as well.

尽管他们没有语言，但我们知道三个月大的婴儿会对音乐做出反应，因为他们通过身体四肢甚至躯干的有节奏的运动来做到这一点。

Now, a little bit later, we will touch on this issue of what types of music evoke movement of the torso versus movement of the limbs, versus movement of the torso and limbs.

现在，稍后我们将讨论什么类型的音乐会引起躯干的运动、四肢的运动、以及躯干和四肢的运动。

No, I'm not going to dance for you during this podcast.

不，我不会在这个播客中为你跳舞。

However, there's a really interesting story there that relates to how primitive or evolved the motor neurons, the neurons that actually move the musculature are, and how primitive or evolved the music that one listens to is.

然而，有一个非常有趣的故事，它涉及运动神经元（实际移动肌肉组织的神经元）的原始或进化程度，以及人们听到的音乐的原始或进化程度。

But just to give you a sense of where that's headed, in this study where they examined the responses of very young babies to music, what they found is that certain frequencies of sound evoked movements in those babies that were rhythmic, where it was mostly their torso moving back and forth and maybe their head a little bit.

但为了让你了解这个方向，在这项研究中，他们检查了非常年幼的婴儿对音乐的反应，他们发现，某些频率的声音会引起这些婴儿有节奏的运动，其中主要是他们的躯干来回移动，也许还有一点他们的头部。

Whereas other patterns of sound, different frequencies in different arrangements, evoked movement of their limbs more than their torso.

而其他模式的声音、不同频率的不同排列，更能引起他们四肢的运动，而不是躯干的运动。

And still other patterns of sounds evoked movement of their torso, limbs and head.

还有其他一些声音模式会引起他们的躯干、四肢和头部的运动。

In other words, babies dancing.

换句话说，婴儿在跳舞。

And if you've ever been to a wedding or a party or been out dancing, you will see people who include more torso versus limb versus limb and torso movement when they dance.

如果您曾经参加过婚礼或聚会，或者出去跳舞，您会看到人们在跳舞时会进行更多的躯干与肢体相对于肢体和躯干的运动。

And yes, of course, some of this relates to proficiency in dancing, comfort on the dance floor, etc. But there are some universal rules out there about how certain frequencies and patterns of sound, aka music, evokes different types of bodily movements.

是的，当然，其中一些与舞蹈的熟练程度、舞池的舒适度等有关。但是，关于声音（又称音乐）的某些频率和模式如何引起不同类型的身体运动，存在一些普遍规则。

So, starting from a very young age, prior to any instruction in terms of how to dance or what music is, babies are dancing to music.

因此，从很小的时候开始，在接受有关如何跳舞或什么是音乐的指导之前，婴儿就会随着音乐跳舞。

And that highlights an important point that we will return to again and again throughout today's episode, which is that the systems of the brain that respond specifically to movement, not just sound, but specifically to musical sounds, are intimately tied to the neural circuits of the body that generate movement, and this is especially important to understand when we get into our discussion about music and our sense of motivation.

这强调了我们将在今天的节目中反复讨论的一个重要点，即专门对运动（不仅仅是声音，而是专门对音乐声音）做出反应的大脑系统与产生运动的身体神经回路密切相关，当我们讨论音乐和我们的动机感时，理解这一点尤其重要。

Okay, so the list of incredible things that music can evoke within us by way of how it activates our nervous system and body is starting to grow.

好吧，音乐可以通过激活我们的神经系统和身体来唤起我们内心的不可思议的事情的清单开始增长。

We've talked about how music can convey emotion, how music can evoke emotion, and how music can convey a sense of intent as well, now, as how music can generate action within us.

我们已经讨论了音乐如何传达情感，音乐如何唤起情感，以及音乐如何传达意图感，现在，以及音乐如何在我们内心产生行动。

This is a pretty spectacular list if you think about it.

如果你仔细想想，这是一个非常惊人的列表。

In addition, music causes changes within our bodily physiology that extends beyond the nervous system.

此外，音乐会引起我们身体生理的变化，这种变化超出了神经系统的范围。

Although it has a relationship to the nervous system in particular, there have been a lot of studies that have explored how music changes things, like our blood pressure, or how fast our heart is beating, our so-called resting heart rate.

虽然它与神经系统有特别的关系，但有很多研究探索了音乐如何改变事物，比如我们的血压，或者我们的心脏跳动的速度，即所谓的静息心率。

And here we've made some important discoveries in recent years.

近年来我们在这里取得了一些重要发现。

And when I say we, I don't mean my laboratory, I mean laboratories that focus on the relationship between music and our bodily physiology, because we've long known that music can change various health metrics.

当我说我们时，我并不是指我的实验室，而是指专注于音乐与我们身体生理学之间关系的实验室，因为我们很早就知道音乐可以改变各种健康指标。

There are some really nice studies, and I'll link to one or two of the metaanalyses of these studies in the show note captions that have showed that if people listen to anywhere from 10 to 30 minutes of music per day, and by the way, the selection of music in these studies ranged everything from rock and roll to classical music to country music.

有一些非常好的研究，我将在节目笔记标题中链接到这些研究的一两个元分析，这些研究表明，如果人们每天听 10 到 30 分钟的音乐，顺便说一句，这些研究中选择的音乐范围从摇滚到古典音乐再到乡村音乐。

Typically, these studies would ask subjects what their favorite music is, and then they would have them listen to that particular genre of music for anywhere from 10 to 30 minutes per day.

通常，这些研究会询问受试者他们最喜欢的音乐是什么，然后让他们每天听特定类型的音乐 10 到 30 分钟。

And if you look at the metaanalyses of those studies, what you find is that almost all of them see some sort of significant effect, that is, some statistically significant shift in the bodily physiology of people that deliberately listen to music for 10 to 30 minutes per day, not while doing anything else, but just listening to that music.

如果你看一下这些研究的荟萃分析，你会发现几乎所有的研究都看到了某种显着的效果，也就是说，每天刻意听音乐 10 到 30 分钟，而不是做任何其他事情，只是听音乐的人，身体生理机能发生了一些统计学上的显着变化。

They find, for instance, that their resting heart rate is reduced, if not during the period in which they're listening to the music, then after the time in which they're listening to the music, they find that their so-called heart rate variability tends to increase.

例如，他们发现，他们的静息心率会降低，如果不是在听音乐期间降低，那么在听音乐之后，他们会发现所谓的心率变异性往往会增加。

For those of you that aren't familiar with heart rate variability, having increased heart rate variability is a good thing.

对于那些不熟悉心率变异性的人来说，增加心率变异性是一件好事。

And that's because heart rate variability reflects the sort of push and pull, or the balance, rather, of the activation of the so-called sympathetic nervous system, which is the one sometimes called the fight or flight system, although I don't really like that nomenclature.

这是因为心率变异性反映了所谓的交感神经系统激活的推拉或平衡，该系统有时被称为“战斗或逃跑系统”，尽管我不太喜欢这个术语。

The sympathetic nervous system, by the way, is not about emotional sympathy.

顺便说一句，交感神经系统与情感同情无关。

It's what drives your heart rate higher.

这就是导致心率升高的原因。

It tends to put us into activated states where we favor movement and motion and makes us alert.

它往往会让我们进入活跃状态，在这种状态下，我们有利于运动和运动，并使我们保持警觉。

Whereas the parasympathetic aspect of our nervous system is the portion of our autonomic nervous system, sometimes called the rest and digest system, the parasympathetic nervous system drives states of deeper relaxation, of calm.

虽然我们神经系统的副交感神经是自主神经系统的一部分，有时称为休息和消化系统，但副交感神经系统驱动着更深层次的放松和平静状态。

In any event, heart rate variability reflects a periodic breaking, a slowing down of heart rate and breathing, and other aspects of our neural system function that works alongside with sympathetic activation.

无论如何，心率变异性反映了周期性的中断、心率和呼吸的减慢，以及与交感神经激活一起工作的神经系统功能的其他方面。

Think of sympathetic activation as an accelerator, parasympathetic activation as a break.

将交感神经激活视为加速器，将副交感神经激活视为休息。

And when heart rate variability is higher, it reflects the fact that our parasympathetic nervous system is periodically engaging.

当心率变异性较高时，它反映了我们的副交感神经系统周期性参与的事实。

It's getting activated and slowing our heart rate, slowing our breathing down.

它被激活并减慢我们的心率，减慢我们的呼吸。

Music seems to have the effect of activating that parasympathetic aspect of our nervous system.

音乐似乎具有激活我们神经系统副交感神经的作用。

And so we are pumping the brake every once in a while, slowing down our heart rate, slowing down our breathing.

所以我们每隔一段时间就踩一下刹车，减慢我们的心率，减慢我们的呼吸。

In other words, when people listen to music for a dedicated period of time, each day of about 10 to 30 minutes, some studies looked at as much as 60 minutes, but typically 10 to 30 minutes.

换句话说，当人们每天花一段专门的时间（大约 10 到 30 分钟）听音乐时，一些研究认为听音乐的时间长达 60 分钟，但通常为 10 到 30 分钟。

What one finds is that heart rate variability increases not just during the period when they're listening to the music.

人们发现，心率变异性不仅仅在他们听音乐期间增加。

This is very important.

这非常重要。

But also heart rate variability is increased around the clock in those subjects, even during sleep, making listening to 10 to 30 minutes of your favorite music each day, not just what I would think to be an enjoyable protocol, if you could even call it a protocol.

而且这些受试者的心率变异性会全天候增加，甚至在睡眠期间也是如此，因此每天听 10 到 30 分钟您最喜欢的音乐，这不仅仅是我认为的令人愉快的方案（如果您甚至可以称其为方案的话）。

It's so enjoyable to listen to your favorite music that it feels almost inappropriate to call it a protocol, because protocol sounds kind of rigid, like you're imposing that on yourself.

听自己喜欢的音乐是如此令人愉快，以至于将其称为协议感觉几乎不合适，因为协议听起来有点僵化，就像你将其强加给自己一样。

But if you need an excuse to listen to your favorite music for 10 to 30, maybe 60 minutes per day, and just attending to that music, not while doing anything else, which is what these studies had subjects do.

但如果你需要一个借口每天听你最喜欢的音乐 10 到 30 分钟，也许 60 分钟，并且只专注于音乐，而不是同时做其他任何事情，这就是这些研究让受试者所做的。

Well, indeed, that's been shown to increase heart rate variability around the clock, which we know is beneficial for your mental and physical health more generally.

事实上，事实证明，这会增加全天候的心率变异性，我们知道这对您的心理和身体健康更有益。

Okay, so there are dozens, if not hundreds, of studies that have explored how music impacts our physiology.

好吧，有数十项甚至数百项研究探索了音乐如何影响我们的生理机能。

And as I just mentioned, it seems that if we listen to music that we like for 10 to 30, maybe 60 minutes a day, our physiology, certain health metrics, heart rate variability in particular, improve.

正如我刚才提到的，如果我们每天听自己喜欢的音乐 10 到 30 分钟，也许 60 分钟，我们的生理机能、某些健康指标、尤其是心率变异性都会得到改善。

Now, in light of the positive effects of listening to music on one's health, there's a recent metaanalysis that I found particularly interesting.

现在，鉴于听音乐对健康的积极影响，我发现最近的一项荟萃​​分析特别有趣。

The title of this metaanalysis is Effects of Music on the Cardiovascular System, and it was published in Trends in Cardiovascular Medicine.

这项荟萃分析的标题是《音乐对心血管系统的影响》，发表在《心血管医学趋势》上。

Now, from the title of this paper, Effects of Music on the Cardiovascular System, you might think that it's just yet another metaanalysis exploring how music impacts heart rate variability and things of that sort.

现在，从本文的标题“音乐对心血管系统的影响”来看，您可能会认为这只是另一项探索音乐如何影响心率变异性等的荟萃分析。

But what's interesting about this study is that it identifies that the way in which listening to one's favorite music positively impacts the cardiovascular system and other aspects of our physiology is very likely not through direct changes on our heart rate, simply by listening to music, but rather through changes in our breathing, and this is true even if people were not singing along with the music, by the way.

但这项研究的有趣之处在于，它发现听自己喜欢的音乐对心血管系统和生理机能其他方面产生积极影响的方式很可能不是通过简单地听音乐直接改变我们的心率，而是通过我们呼吸的变化，顺便说一句，即使人们没有随着音乐唱歌，这也是事实。

Now, the relationship between breathing and heart rate is something that I've touched on before.

现在，我之前已经谈到过呼吸和心率之间的关系。

But if you haven't heard me discuss this, I'm just going to briefly tell you the relationship in two or three sentences, and then I'll explain the mechanism also in about two to three sentences.

但是如果你没有听我讨论这个，我只是用两三句话简单地告诉你这个关系，然后我也会用大约两三句话来解释这个机制。

So if you have a background in biology, or even if you don't, this will all be very simple and very clear.

所以，如果你有生物学背景，或者即使你没有，这一切都会非常简单、非常清楚。

When you deliberately inhale with a lot of vigor, or you deliberately make your inhale longer than you naturally would.

当你故意用很大的力气吸气，或者你故意让吸气时间比自然吸气的时间长。

So, for instance, if I breathe in very vigorously through my nose, something very specific happens to your heart rate, it increases.

因此，举例来说，如果我通过鼻子非常用力地呼吸，您的心率就会发生一些非常特殊的情况，它会增加。

Whereas when you deliberately exhale, meaning when you exhale and deliberately make that exhale longer, or you deliberately add vigor to that exhale, or even a shorter, deliberate, more vigorous exhale, you slow down your heart rate.

而当你刻意呼气时，即当你呼气并刻意延长呼气时间，或者刻意增加呼气力度，甚至更短、刻意、更有力的呼气时，你的心率就会减慢。

And that's because of a phenomenon called respiratory sinus arrhythmia, which, because it includes the word arrhythmia, sounds like a bad thing, but it's actually a wonderful thing.

这是因为一种叫做呼吸性窦性心律失常的现象，因为它包含心律失常这个词，听起来像是一件坏事，但它实际上是一件美妙的事情。

It has to do with the relationship between a particular muscle in your body called the diaphragm, which, when you inhale, our lungs fill with air, our diaphragm moves down, and our heart, therefore, has a little bit more space.

它与你身体中称为隔膜的特定肌肉之间的关系有关，当你吸气时，我们的肺部充满空气，我们的隔膜向下移动，因此我们的心脏有更多的空间。

It actually gets bigger, temporarily bigger, but bigger.

它实际上变得更大，暂时更大，但是更大。

And when it does that, whatever volume of blood is in the heart is now moving through a larger space.

当它这样做时，无论心脏中有多少血液，现在都会流经更大的空间。

So it's the same amount of blood moving through a larger space.

因此，相同量的血液流过更大的空间。

And the nervous system registers that as the blood moving more slowly through that temporarily enlarged heart.

当血液流经暂时扩大的心脏时，神经系统会记录到这一点。

And as a consequence, there's a signal sent through various stations of the nervous system to the heart to speed the heart up.

结果，信号通过神经系统的各个站点发送到心脏以加速心跳。

In other words, just as I said before, when we inhale, our heart rate speeds up.

换句话说，正如我之前所说，当我们吸气时，我们的心率会加快。

Conversely, when we exhale, our lungs empty out some air, our diaphragm moves up, and as a consequence of that, there's less space for the heart, and so our heart temporarily becomes smaller.

相反，当我们呼气时，我们的肺部会排空一些空气，我们的隔膜会向上移动，因此，心脏的空间就会减少，因此我们的心脏会暂时变小。

And when that happens, the volume of blood within that smaller heart moves more quickly, and that's detected by the nervous system, which then triggers a neural signal from the parasympathetic arm of the autonomic nervous system, which is just fancy nerd speak for a neural signal is sent to your heart every time you exhale to slow your heart down.

当这种情况发生时，较小的心脏内的血液流动得更快，神经系统会检测到这一点，然后触发来自自主神经系统副交感神经臂的神经信号，这只是花哨的书呆子所说的，每次你呼气时，神经信号都会发送到你的心脏，以减慢你的心跳速度。

So the well established effects of listening to your favorite music, increasing your heart rate variability is not a direct interaction between the sounds coming in through your ears and changes in your heart rate while you're listening to the music.

因此，听您喜欢的音乐（增加心率变异性）这一公认的效果并不是通过您耳朵传入的声音与您听音乐时心率变化之间的直接相互作用。

That's actually what I would have thought happened.

这实际上就是我所想发生的事情。

But this more recent metaanalysis pulls apart the variables in these different studies.

但最近的荟萃分析将这些不同研究中的变量分开。

It really illustrates that when we are listening to music, we are subconsciously, most of the time, subconsciously, changing our patterns of breathing.

它确实说明，当我们听音乐时，我们在大多数时候都在下意识地改变我们的呼吸模式。

We are inhaling in anticipation of certain things happening in the music we're exhaling.

我们吸气时预期呼出的音乐中会发生某些事情。

When we feel a relief of tension, we get excited, we may get sad, we may get happy.

当我们感到紧张得到缓解时，我们会感到兴奋，我们可能会感到悲伤，我们可能会感到高兴。

We may even just be listening to music that we don't think is impacting our physiology at such a core level, but indeed it is.

我们甚至可能只是在听音乐，我们认为这些音乐不会在如此核心的层面上影响我们的生理机能，但事实确实如此。

Music is able to route into our nervous system at levels below our conscious awareness and literally turn the various knobs, if you will, of our cardiovascular system, of our breathing apparatus, the diaphragm, the lungs.

音乐能够在低于我们意识的水平进入我们的神经系统，并真正转动我们心血管系统、呼吸器、横膈膜、肺部的各个旋钮。

It can evoke respiratory sinus arrhythmia, which, again, sounds like a terrible thing, but is actually the reflection of a healthy nervous system and heart.

它会引起呼吸性窦性心律失常，这听起来像是一件可怕的事情，但实际上是健康的神经系统和心脏的反映。

And in doing so, yes, it increases heart rate variability, something that is beneficial to all of us, but it's doing so by changing our patterns of breathing.

是的，这样做会增加心率变异性，这对我们所有人都有好处，但它是通过改变我们的呼吸模式来实现的。

So if you've ever wondered why music can change how you feel so robustly, well, it's doing that at a deep, foundational level of your nervous system, indeed, at the levels of your nervous system that typically are not in your conscious awareness, because I have to imagine that most of you are probably not listening to music and thinking, oh, here comes that one chorus, or here comes that one melody.

所以，如果你想知道为什么音乐可以如此强烈地改变你的感受，那么，它是在你的神经系统的深层、基础层面上做到这一点的，事实上，在你的神经系统通常不在你的意识范围内的层面上，因为我必须想象你们大多数人可能不会在听音乐时思考，哦，一首合唱来了，或者一首旋律来了。

And this is where I always exhale, or this is where I always hold my breath, this sort of thing.

这就是我总是呼气的地方，或者这是我总是屏住呼吸的地方，诸如此类。

No, most people are just listening to music.

不，大多数人只是听音乐。

It's coming in through their ears.

声音从他们的耳朵里传进来。

They're experiencing some bodily sensations.

他们正在经历一些身体感觉。

Maybe they're moving their torso, arms, maybe arms and torso.

也许他们正在移动他们的躯干、手臂，也许是手臂和躯干。

Maybe you're not moving at all.

也许你根本就没有动。

No dancing, maybe just listening within your head.

不跳舞，也许只是在脑海中聆听。

Or maybe it's just dropped into the background below your conscious awareness at all.

或者它可能只是被抛到了你意识之下的背景中。

And yet that music is communicating emotion, it's evoking emotion, it's communicating intent, it's activating those premotor circuits that would have you move if it could, and we'll talk about dance a little bit later.

然而，音乐正在传达情感，它正在唤起情感，它正在传达意图，它正在激活那些运动前回路，如果可以的话，这些回路会让你移动，我们稍后会讨论舞蹈。

But even if you're not dancing, even if you're not swaying the tiniest bit, your patterns of breathing are changing.

但即使你不跳舞，即使你没有丝毫摇摆，你的呼吸模式也会发生变化。

And through respiratory sinus arrhythmia, your heart rate is changing.

通过呼吸性窦性心律失常，您的心率正在发生变化。

And through changes in your heart rate, your heart rate variability is increasing.

通过心率的变化，心率变异性也在增加。

So if ever you wanted a tool or protocol that was easy to use, but could positively impact your mental and physical health, well, listening to your favorite music for 10 to 30, maybe 60 minutes, maybe more per day, is that protocol.

因此，如果您想要一个易于使用但可以对您的身心健康产生积极影响的工具或协议，那么，听您最喜欢的音乐 10 到 30，也许 60 分钟，也许每天更多，就是这个协议。

As many of you know, I've been taking AG1 daily since 2012, so I'm delighted that they're sponsoring the podcast.

你们很多人都知道，自 2012 年以来我一直每天服用 AG1，所以我很高兴他们赞助这个播客。

AG1 is a vitamin mineral probiotic drink that's designed to meet all of your foundational nutrition needs.

AG1 是一种维生素矿物质益生菌饮料，旨在满足您的所有基本营养需求。

Now, of course, I try to get enough servings of vitamins and minerals through whole food sources that include vegetables and fruits every day, but oftentimes I simply can't get enough servings.

当然，现在我尝试每天通过包括蔬菜和水果在内的天然食物来源获取足够的维生素和矿物质，但通常我根本无法获取足够的份量。

But with AG1, I'm sure to get enough vitamins and minerals and the probiotics that I need, and it also contains adaptogens to help buffer stress.

但有了 AG1，我肯定能获得足够的维生素和矿物质以及我需要的益生菌，而且它还含有适应原来帮助缓冲压力。

Simply put, I always feel better when I take AG1.

简而言之，当我服用 AG1 时，我总是感觉更好。

I have more focus and energy and I sleep better.

我的注意力更加集中，精力更加充沛，睡眠质量也更好。

And it also happens to taste great.

而且它的味道也很棒。

For all these reasons, whenever I'm asked if you could take just one supplement, what would it be?

出于所有这些原因，每当我被问到是否可以只服用一种补充剂时，我会选择什么？

I answer AG1.

我回答AG1。

If you'd like to try AG1, go to drinkag1.com/huberman to claim a special offer.

如果您想尝试 AG1，请访问 Drinkag1.com/huberman 以获得特别优惠。

They'll give you five free travel packs plus a year's supply of Vitamin D3 +K2.

他们将为您提供五个免费旅行包以及一年的维生素 D3 +K2 供应。

Again, that's drinkag1.com/huberman.

再说一遍，这是 Drinkag1.com/huberman。

So hopefully it's becoming clear just how absolutely powerful music is at evoking different physiological responses within you, that is, within your brain and body.

因此，希望人们能够清楚地知道音乐在激发您体内（即您的大脑和身体内）不同的生理反应方面有多么强大的力量。

But there's an additional one that I find particularly interesting because it addresses and indeed answers one of the most common questions that I receive all the time, which is how can I get more motivated?

但我发现还有一个特别有趣的问题，因为它解决并确实回答了我一直收到的最常见问题之一，即我如何才能更有动力？

Not how I, Andrew, can get more motivated, although of course I ask myself that question from time to time, although admittedly most of the time I'm wondering how I'm just going to get everything that I need to get done, done.

不是我，安德鲁，如何变得更有动力，尽管我当然时不时地问自己这个问题，尽管不可否认的是，大多数时候我都想知道我将如何完成我需要完成的一切。

But I often get the question: how can I feel more motivated?

但我经常被问到：如何才能更有动力？

Or what can I do to sustain my motivation over time?

或者我可以做些什么来保持我的动力？

And we hear a lot of different strategies about how to do that.

我们听到了很多关于如何做到这一点的不同策略。

We hear about the "just do it" strategy.

我们听说过“只管去做”策略。

The incredible slogan that Nike created and that persists to this day has become commonplace in culture.

耐克创造并沿用至今的令人难以置信的口号已成为文化中的司空见惯。

And indeed, the "just do it" form of advice can be a good one.

事实上，“只管去做”的建议可能是一个很好的建议。

But for a lot of people, just hearing "just do it" or telling themselves "just do it" is not something that can evoke action in them.

但对于很多人来说，仅仅听到“就这样做”或告诉自己“就这样做”并不能激发他们的行动。

Other people will listen to motivational speeches.

其他人会听励志演讲。

They'll look at motivational videos.

他们会看励志视频。

They'll read motivational books.

他们会阅读励志书籍。

They may even hire coaches.

他们甚至可能聘请教练。

In other words, people invest a ton of time, energy and money into trying to be more motivated.

换句话说，人们投入大量的时间、精力和金钱来试图变得更有动力。

And indeed, a number of episodes of the Huberman Lab podcast have focused on the relationship between, say, motivation drive and the neuromodulator dopamine.

事实上，胡伯曼实验室播客的许多剧集都关注动机驱动和神经调节剂多巴胺之间的关系。

We have several episodes about that, as well as a toolkit, all of which are available, zero cost at hubermanlab.com.

我们有几个关于此的剧集以及一个工具包，所有这些都可以在 hubermanlab.com 上零成本获得。

You can access those easily by putting motivation into the search function at hubermanlab.com.

您可以通过 hubermanlab.com 的搜索功能轻松访问这些内容。

All of that will come up timestamped, etc. But perhaps surprisingly, today's conversation about music offers us a particularly potent tool to increase motivation.

所有这些都会出现时间戳等。但也许令人惊讶的是，今天关于音乐的对话为我们提供了一个特别有效的工具来增加动力。

And that's because one of the fundamental properties of listening to music is that it evokes activation of these premotor and motor circuits within our brain and body, that is, the neural circuits whose specific job is to mobilize our body from its current position and state to a new position and state.

这是因为听音乐的基本特性之一是它会激活我们大脑和身体内的运动前和运动回路，即神经回路，其具体工作是将我们的身体从当前的位置和状态调动到新的位置和状态。

So for those of you that listen to music while you work out or prior to when you work out, you are definitely on to something.

因此，对于那些在锻炼时或锻炼前听音乐的人来说，您肯定会有所收获。

For those of you that don't, that's fine, too.

对于那些不这样做的人来说，这也很好。

What I'm going to describe now are the specific sets of neural circuits that listening to music activates.

我现在要描述的是听音乐激活的一组特定的神经回路。

As I mentioned earlier, listening to music activates so many circuits throughout the brain and body that really, one can take a step back from the scientific literature on this and say, anytime someone has done a study where human beings listen to music and people record from articulate brain area, believe it or not, even from the olfactory system, from the system in the brain responsible for smell, there seems to be some significant shift in terms of the neural firing there or the release of neural chemicals, which, on the one hand, might lead you to conclude that listening to music is just sort of a nonspecific, generalized activator of nervous system function.

正如我之前提到的，听音乐会激活整个大脑和身体的许多回路，实际上，人们可以从这方面的科学文献中退一步说，无论何时，只要有人做过一项研究，人类听音乐并从清晰的大脑区域进行录音，不管你信不信，甚至从嗅觉系统，从大脑中负责嗅觉的系统，那里的神经放电或神经化学物质的释放似乎发生了一些重大变化，一方面，这可能会让你得出这样的结论：听音乐音乐只是神经系统功能的一种非特异性的、普遍的激活剂。

It's just kind of like turning all the lights on.

这有点像打开所有的灯。

But that's not the case.

但事实并非如此。

Music, in fact, is activating different neural circuits differently in time and space to evoke a whole set of specific reactions in your brain and body, but not the least of which is the propensity for you to move.

事实上，音乐会在时间和空间上以不同的方式激活不同的神经回路，从而在您的大脑和身体中引起一整套特定的反应，但其中最重要的是您移动的倾向。

And this is something that you can leverage.

这是你可以利用的。

And indeed, I'll describe a protocol by which you can leverage music in order to greatly increase your state of motivation.

事实上，我将描述一个协议，通过它你可以利用音乐来大大提高你的动力状态。

Okay, so this is the portion of today's episode where we're going to discuss some specific neural circuits.

好的，这就是今天这一集的一部分，我们将讨论一些特定的神经回路。

But I want to assure you that if you're a neurobiologist, you can understand this.

但我想向你保证，如果你是一名神经生物学家，你就能理解这一点。

If you are not a neurobiologist, in fact, if you took no biology ever in your life, I'm going to make it clear and easy for you to understand.

如果你不是神经生物学家，事实上，如果你一生中没有学过生物学，我会让你明白并容易理解。

As I mentioned before, when we hear music, it activates many, many circuits throughout the brain and body.

正如我之前提到的，当我们听到音乐时，它会激活整个大脑和身体的许多回路。

When I say circuits, I mean neurons, nerve cells that communicate with one another in sort of chains of reactions.

当我说电路时，我指的是神经元，即以一系列反应相互交流的神经细胞。

When I say respond to one another, what I mean is, when neurons are "activated" they release chemicals.

当我说相互响应时，我的意思是，当神经元被“激活”时，它们会释放化学物质。

Those chemicals are called neurotransmitters, things like glutamate, GABA.

这些化学物质被称为神经递质，比如谷氨酸、GABA。

They're also called neuromodulators, things like dopamine, serotonin.

它们也被称为神经调节剂，比如多巴胺、血清素。

The names don't really matter, for sake of today's discussion, but what those things do is they influence the likelihood that the next neuron will be active or less active.

为了今天的讨论，名称并不重要，但这些东西的作用是影响下一个神经元活跃或不活跃的可能性。

Okay, so neurons speak the language, if you will, of electricity, because that's how they evoke release of these chemicals and chemistry.

好吧，如果你愿意的话，神经元会说电的语言，因为这就是它们激发这些化学物质和化学物质释放的方式。

They vomit out these chemicals.

他们会吐出这些化学物质。

Those chemicals then bind to little parking spots on the next neuron called receptors.

然后这些化学物质与下一个神经元上称为受体的小停车位结合。

And then the next neuron gets activated electrically, and then to the next neuron and next neuron and so on.

然后下一个神经元被电激活，然后到下一个神经元和下一个神经元，依此类推。

It's a chain of electrochemical reactions.

这是一系列电化学反应。

Okay, so there's your Neuroscience 101 lesson for today.

好的，今天的神经科学 101 课就到这里了。

When people listen to music, there is heightened activation of the so-called frontal cortex, the area of your brain, which is on the surface below your skull but just behind your forehead, more or less.

当人们听音乐时，所谓的额叶皮层（大脑的区域）会被高度激活，该区域位于头骨下方的表面，但或多或​​少位于前额后面。

And that area of your brain is involved in a lot of different things.

你大脑的那个区域涉及很多不同的事情。

It's involved in understanding context, what sorts of behaviors and thoughts and actions are appropriate for a given environment.

它涉及理解背景、什么样的行为、想法和行动适合特定的环境。

By the way, if any of you have ever been in an environment where everyone was really quiet and you thought, oh, my gosh, what's keeping me from just blurting out my name right now or saying something totally inappropriate?

顺便说一句，如果你们中的任何人曾经身处一个每个人都非常安静的环境中，并且您会想，哦，天哪，是什么阻止我现在脱口而出我的名字或说出一些完全不合适的话？

Your frontal cortex is the one providing the so-called top down inhibition on that impulse to blurt something inappropriate out.

你的额叶皮层可以提供所谓的自上而下的抑制作用，阻止脱口而出不恰当内容的冲动。

And by the way, your thoughts about that impulse are perfectly normal.

顺便说一句，你对这种冲动的想法是完全正常的。

They actually reflect a heightened sense of normalcy, because it means that your brain is thinking about how it's not going to do that, and so therefore, you're not going to do that.

它们实际上反映了一种高度的常态感，因为这意味着你的大脑正在思考如何才能不那样做，因此，你不会那样做。

Likewise, if you are ever at the edge of a high bridge, please stay on the safe side of the railing, but if you think, oh, my goodness, what's keeping me from just jumping off the bridge right now?

同样，如果你在一座高桥的边缘，请留在栏杆的安全一侧，但如果你想，哦，天哪，是什么阻止我现在从桥上跳下来？

What's keeping you from doing that is your frontal cortex.

阻止你这样做的是你的额叶皮层。

It's suppressing certain actions in a context dependent way, in particular, actions that are dangerous to you socially, physically, dangerous to others socially, physically, etc. Now, the frontal cortex, in order to do that, also has an incredible ability to make predictions.

它以上下文相关的方式抑制某些行为，特别是那些对你的社交、身体、对他人的社交、身体等有危险的行为。现在，为了做到这一点，额叶皮层还具有令人难以置信的预测能力。

So this is the function of the frontal cortex that I want to focus on for the moment.

这就是我现在要重点关注的额叶皮层的功能。

Your frontal cortex is great at doing the.

你的额叶皮层非常擅长这样做。

If this, then that type of analysis.

如果是这样，那么就是那种类型的分析。

If I say this, everyone will be offended, or if I say this, maybe they'll laugh, or if I don't say this, I'll be safe.

如果我这么说，每个人都会被冒犯，或者如果我这么说，也许他们会笑，或者如果我不这么说，我就安全了。

If I do say that, I won't be safe, this kind of thing.

如果我真的这么说了，我就不会安全了，这种事情。

The frontal cortex is activated when we listen to music, because within music, there are some regularities.

当我们听音乐时，额叶皮层会被激活，因为音乐里面有一些规律性。

Sometimes these are described as motifs or melodies or choruses.

有时这些被描述为主题、旋律或合唱。

Again, this is an entire landscape of discussion that we could have, and we will have with an expert guest about how the mathematics of music impacts the electrochemical signaling within the brain and the coding that is the mathematics of brain function, which leads us to predict that certain things, because they just happened, are likely to happen again or not happen again.

再说一次，这是我们可以进行的整个讨论，我们将与一位专家嘉宾讨论音乐的数学如何影响大脑内的电化学信号以及大脑功能的数学编码，这使我们预测某些事情，因为它们刚刚发生，可能会再次发生或不会再次发生。

But let's set all that aside for the moment and just state the simple fact, which is that when you listen to music, your frontal cortex increases in activation because it is predicting what you're going to hear next based on what you're currently hearing and what you heard before.

但让我们暂时把所有这些放在一边，只陈述一个简单的事实，那就是当你听音乐时，你的额叶皮层的激活会增加，因为它会根据你当前听到的内容和你之前听到的内容来预测你接下来会听到什么。

Now, I am from the generation that, we didn't have iPods when I was a kid.

现在，我属于那一代人，当我还是个孩子的时候，我们还没有 iPod。

We did have CDs.

我们确实有CD。

We did have tapes, but you had to fast forward or rewind a cassette tape, or you had to skip on the CD in order to move about the album in time.

我们确实有磁带，但你必须快进或倒带盒式磁带，或者你必须跳过 CD 才能及时移动专辑。

Nowadays, you can queue up different songs in different order really easily.

如今，您可以非常轻松地以不同的顺序排列不同的歌曲。

But if you are somebody who listens to albums start to finish, or if you're like me and you grew up listening to albums start to finish, maybe occasionally skipping a song, but you will be very familiar with this phenomenon, which is that right, as a given song ends.

但如果你是一个从头到尾听专辑的人，或者如果你像我一样，从头到尾听专辑长大，也许偶尔会跳过一首歌，但你会非常熟悉这种现象，没错，就像一首给定的歌曲结束一样。

If you're familiar with that album, you already anticipate the start of the next song in your head, and that just speaks to the predictive function that the frontal cortex plays.

如果你熟悉那张专辑，你已经在脑海中预料到下一首歌曲的开始，而这恰恰说明了额叶皮层发挥的预测功能。

So if you have a mixtape with a bunch of different songs, sure, you don't expect one song of a given artist to lead into the next.

因此，如果您有一张包含一堆不同歌曲的混音带，当然，您不会期望特定艺术家的一首歌曲会引导到下一首。

But if you're somebody who's listened to that mixtape a lot so you're familiar with what song comes next.

但如果你经常听那张混音带，那么你就会熟悉接下来的歌曲。

Or if you're listening to a given album start to finish, and you're very familiar with it, well, then you'll immediately resonate with what I'm saying here, which is that your frontal cortex is always anticipating what sound is likely to come next.

或者，如果您正在从头到尾听一张给定的专辑，并且您非常熟悉它，那么您会立即对我在这里所说的产生共鸣，即您的额叶皮层始终预测接下来可能会出现什么声音。

And this is very important because one of the key things about music is its ability to evoke our sense of surprise or delight through the release of a neuromodulator called dopamine.

这非常重要，因为音乐的关键之一是它能够通过释放一种叫做多巴胺的神经调节剂来唤起我们的惊喜或喜悦感。

We'll get to this a bit more later, is because that prediction machinery is thinking, oh, I heard that set of chords a moment ago.

我们稍后会详细讨论这个问题，因为预测机器正在思考，哦，我刚才听到了那组和弦。

I'm going to hear it again.

我要再听一遍。

And then when it changes up, your brain goes, oh, whoa, hold on.

然后当它发生变化时，你的大脑就会说，哦，哇，等等。

That wasn't what I expected.

这不是我所期望的。

And it sometimes does that with a sense of delight, like, oh, yes.

有时它会带着一种喜悦的感觉，就像，哦，是的。

And sometimes it hears that and goes, oh, wait, what's this?

有时它听到后会说，哦，等等，这是什么？

I don't really like this that much.

我真的不太喜欢这个。

I like the opener of that song, but I don't really like the rest.

我喜欢那首歌的开头部分，但我不太喜欢其余的部分。

I think of that as there are certain pastries, muffins in particular, where I really like the top.

我认为这是因为有些糕点，特别是松饼，我真的很喜欢它们的顶部。

It's got the little crumbs, it's got the berries and stuff.

它有小面包屑，有浆果和其他东西。

And then you get down past the top, and then you get to the middle of the thing, you're like, oh, this thing's not that good.

然后你越过顶部，然后你到达事情的中间，你会想，哦，这件事不是那么好。

Okay.

好的。

There are certain songs like that for me, so I always thought of those as muffin songs because the top of the muffin is always the best, whereas a doughnut is great the whole way through.

对我来说，有一些类似的歌曲，所以我一直认为那些是松饼歌曲，因为松饼的顶部总是最好的，而甜甜圈自始至终都很棒。

And now I'm going on a tangent because I'm thinking about muffins and donuts.

现在我要切题了，因为我正在考虑松饼和甜甜圈。

So I'm going to take us back to music.

所以我要带我们回到音乐上来。

But the point is relevant nonetheless, which is that your frontal cortex is making predictions.

但这一点仍然是相关的，那就是你的额叶皮层正在做出预测。

And when those predictions are broken, that's a sense of novelty.

当这些预测被打破时，就会有一种新奇感。

And when that novelty is something that you like, okay, so it evokes a sense of, yes, I like that.

当你喜欢这种新奇的东西时，好吧，它会唤起一种感觉，是的，我喜欢那样。

Well, then dopamine is deployed.

好吧，然后多巴胺就被调动了。

And when that novelty is something you don't like, typically there's a reduction in the amount of dopamine released in a separate set of brain circuits below whatever level of dopamine happened to be there prior, your so-called baseline level of dopamine.

当你不喜欢这种新奇事物时，通常情况下，一组单独的大脑回路中释放的多巴胺量会减少，低于之前发生的多巴胺水平，即所谓的多巴胺基线水平。

Okay, so when you listen to music, there's a strong activation of the prediction machinery in your brain.

好吧，当你听音乐时，你大脑中的预测机制会被强烈激活。

There's also activation of the circuits in your brain that register novelty.

你大脑中记录新奇事物的回路也会被激活。

What are those circuits?

这些电路是什么？

These are things like the ventral tegmental area and the nucleus accumbens.

这些是腹侧被盖区和伏隔核之类的东西。

I've talked about these before on the podcast.

我之前在播客上谈过这些。

Again, you don't need to know those names.

再说一遍，您不需要知道这些名字。

Those are the names given to certain brain areas that control the release of dopamine in time, according to whatever you happen to be experiencing in that moment.

这些是根据你当时所经历的情况而及时控制多巴胺释放的某些大脑区域的名称。

Okay, so the mesolimbic reward pathway could perhaps better be called the mesolimbic reinforcement pathway.

好吧，中脑边缘奖励途径也许更适合称为中脑边缘强化途径。

So, for those of you out there shouting, wait, the mesolimbic pathway does a bunch of other things, it's not just dopamine, I agree.

所以，对于那些大喊大叫的人来说，等等，中脑边缘通路还有很多其他的作用，它不仅仅是多巴胺，我同意。

It's also serotonin, it's a bunch of other things.

它也是血清素，还有很多其他东西。

But for today's discussion, we're thinking about the mesolimbic pathway as deploying dopamine, which it does when we hear something novel, meaning not what we predicted and we like what we hear.

但在今天的讨论中，我们将中脑边缘通路视为部署多巴胺，当我们听到一些新奇的东西时，它会发挥作用，这意味着与我们预测的不同，并且我们喜欢我们听到的东西。

And then there are a bunch of other brain centers and circuits that listening to music activates.

然后，听音乐会激活许多其他大脑中心和电路。

I'll just list off a few.

我就简单罗列几个吧。

Again, this isn't intended to confuse anybody or add a lot of useless nomenclature, but since I am a neuroscientist and this is a science and science-informed tools podcast, I'd be remiss if I didn't mention that we get strong activation of a brain structure, you actually have two of them, one on each side of the brain called the amygdala.

再说一遍，这并不是为了迷惑任何人或添加很多无用的术语，但由于我是一名神经科学家，而且这是一个科学和科学知识工具播客，如果我没有提到我们对大脑结构的强烈激活，那就是我的失职，你实际上有两个大脑结构，大脑的每一侧都有一个称为杏仁核。

This is a brain area that's part of a larger set of circuits that's associated with arousal, meaning becoming more alert, becoming more aware of our surroundings and the particular sensory stimuli that are coming in at the particular time, such as the notes of the music or a particular set of lyrics.

这是一个大脑区域，是与唤醒相关的更大回路的一部分，意味着变得更加警觉，更加了解我们的周围环境以及在特定时间出现的特定感官刺激，例如音乐的音符或一组特定的歌词。

And music also activates areas of the brain, such as the parahippocampal formation, the cortex, and the hippocampus itself, brain areas that encode and store memories.

音乐还能激活大脑的某些区域，例如海马旁结构、皮质和海马体本身，这些区域是编码和存储记忆的大脑区域。

And this is something that I think everyone will be familiar with.

我想这是每个人都会熟悉的。

When you hear certain songs, or even songs that sound like certain songs, or even songs that you swear you've never heard before, it can evoke a sense of nostalgia, of longing for something, of missing somebody, of sadness, or of delight and happiness and positive memories of somebody or something.

当你听到某些歌曲，甚至听起来像某些歌曲的歌曲，甚至你发誓你以前从未听过的歌曲时，它会唤起一种怀旧感、对某事的渴望、想念某人、悲伤、或喜悦和幸福以及对某人或某事的积极回忆。

Indeed, I think it's fair to say that hearing particular pieces of music, particular songs, more than any other experience, can activate a whole library of memory and emotions within us.

事实上，我认为可以公平地说，聆听特定的音乐、特定的歌曲，比任何其他体验更能激活我们内心的整个记忆和情感库。

And that's because of its ability to activate the parahippocampal regions of the brain, the cortex, and the hippocampus itself.

这是因为它能够激活大脑的海马旁区域、皮质和海马体本身。

Again, several different brain areas, all which communicate with one another and other areas of the brain in order to encode our memories, our sense of self, our sense of others, our sense of history with those people, and on and on.

同样，几个不同的大脑区域，所有这些区域都相互通信，并与大脑的其他区域进行通信，以编码我们的记忆，我们的自我意识，我们对他人的感觉，我们与这些人的历史感，等等。

Now, rather than just make this a catalog of different brain areas that music evokes, what I'm trying to do is spell out how music activating these different brain areas is creating different components of what we are familiar with as our experience of music.

现在，我不仅仅是将其作为音乐唤起的不同大脑区域的目录，而是阐明音乐如何激活这些不同的大脑区域，从而创造出我们所熟悉的音乐体验的不同组成部分。

So, frontal cortex prediction, mesolimbic reward pathway, novelty, amygdala, a sense of emotion and arousal.

因此，额叶皮层预测、中脑边缘奖励通路、新奇感、杏仁核、情感和唤醒感。

Parahippocampal cortex and cortex and hippocampus, our memories, in particular our emotional memories and our location memories associated with a particular piece of music.

海马旁皮层、皮层和海马体，我们的记忆，特别是我们的情感记忆和与特定音乐片段相关的位置记忆。

Haven't you ever heard a song from, let's say, a summer camp that you went to when you were a kid?

比如说，你小时候参加过的夏令营里有没有听过一首歌？

All of a sudden you're remembering the smell of the grasses at that summer camp.

突然间，你想起了那个夏令营里青草的味道。

You're remembering how some of the kids were really great and how some of the kids were really obnoxious.

你会记得有些孩子非常出色，而有些孩子则非常令人讨厌。

You're remembering some things that you did.

你正在记住你做过的一些事情。

You're remembering your counselors.

你记得你的辅导员。

I mean, there's just a whole landscape of neural information there, life information stored in your head that hearing a particular song that was sung when you were, what, eight years old, ten years old at camp, just flips the lid on and it comes geysering out.

我的意思是，那里只有一整套神经信息，存储在你头脑中的生活信息，听到一首你八岁、十岁在营地时唱的特定歌曲，只需打开盖子，它就会喷涌而出。

Remarkable.

卓越。

Now, there are two other sets of brain circuits that are activated by music that deserve specific attention and deserve that specific attention.

现在，还有另外两组由音乐激活的大脑回路值得特别关注，并且值得特别关注。

Now, in the context of discussing motivation and music's ability to motivate us in particular ways.

现在，在讨论动机和音乐以特定方式激励我们的能力的背景下。

And those brain circuits are the basal ganglia, so this is a set of circuits within the brain, they're associated with action initiation, so-called go circuits, and withholding action, so-called no-go circuits, but basically, the basal ganglia are involved in regulating movement, and the cerebellum.

这些大脑回路就是基底神经节，所以这是大脑内的一组回路，它们与动作启动（所谓的“进行”回路）和抑制动作（所谓的“不进行”回路）相关，但基本上，基底神经节参与调节运动和小脑。

The cerebellum is sometimes referred to as the mini brain.

小脑有时被称为迷你脑。

It looks like a little mini brain in the bottom back of the human brain.

它看起来就像人类大脑后部底部的一个小迷你大脑。

In some species, the cerebellum is much larger relative to the rest of the brain.

在某些物种中，小脑相对于大脑的其他部分要大得多。

But in humans, it's like this little piece in the back that looks like a little mini brain, like you're carrying a second brain back there.

但对于人类来说，就像后面的这个小部件，看起来像一个迷你大脑，就像你带着第二个大脑一样。

That's why I call it mini brain, cerebellum.

这就是为什么我称它为迷你大脑、小脑。

It's involved in a lot of things, but one of its primary functions is to encode rhythmic timing and processing, and along with its outputs to some deeper brain stem areas, things like the vestibular and cochlear nuclei.

它涉及很多事情，但它的主要功能之一是编码节奏计时和处理，以及输出到一些更深的脑干区域，例如前庭和耳蜗核。

We'll talk about this.

我们会讨论这个。

The parabrachial nucleus, again, you don't need to know these names.

臂旁核，你不需要知道这些名字。

It, meaning the cerebellum, along with the basal ganglia, creates patterns of activity in our brain that cascade down to particular circuits in our body.

它指的是小脑和基底神经节，在我们的大脑中创造出活动模式，这些活动模式会级联到我们身体的特定回路。

So these are so-called premotor circuits and motor circuits that generate the sense that we not only can move, but that we want to move and that we want to move in particular ways.

因此，这些就是所谓的前运动回路和运动回路，它们产生我们不仅可以移动，而且我们想要移动并且我们想要以特定方式移动的感觉。

So if you internalize nothing from the last five minutes or so in which I've been describing how music impacts different neural circuits in the brain, please do take away this important point, which is that when we listen to music, we think of that as an auditory experience.

因此，如果您在过去五分钟左右的时间里没有内化任何内容，在这五分钟左右的时间里，我一直在描述音乐如何影响大脑中的不同神经回路，请务必拿走这一重要点，即当我们听音乐时，我们将其视为一种听觉体验。

But now you know that it's also an emotional experience, and this is very important.

但现在你知道这也是一种情感体验，这一点非常重要。

And when we listen to music, it is programming a specific set of motor actions that are more likely to occur.

当我们听音乐时，它正在编程一组更有可能发生的特定运动动作。

Put differently, when we listen to music, we are more likely to move our body and not just dance, not just move our torso, our limbs, or our limbs and torso together in concert with the music, but rather move our body from its current position to another position.

换句话说，当我们听音乐时，我们更有可能移动我们的身体，而不仅仅是跳舞，不仅仅是随着音乐一起移动我们的躯干、我们的四肢，或者我们的四肢和躯干，而是将我们的身体从当前位置移动到另一个位置。

And this is one of the most important things to understand about music.

这是理解音乐最重要的事情之一。

Music, despite being an auditory stimulus coming in through our ears, evokes the activation of neural circuits in our brain that creates a sort of inertia.

音乐尽管是通过我们耳朵传入的听觉刺激，但却会激活我们大脑中的神经回路，从而产生一种惯性。

It creates a propensity for action across our entire body.

它创造了一种在我们整个身体上采取行动的倾向。

So, now that you understand that listening to music activates lots of different brain circuits, of course, the circuits that respond to auditory stimuli, so-called primary auditory cortex, is powerfully activated by listening to music, but also circuits associated with novelty, anticipation.

所以，既然你明白听音乐会激活许多不同的大脑回路，当然，对听觉刺激做出反应的回路，即所谓的初级听觉皮层，会因听音乐而被强烈激活，但也会激活与新奇、期待相关的回路。

We talked about circuits in the brain associated with memory, but also circuits in the brain that are associated with generating movement.

我们讨论了大脑中与记忆相关的电路，也讨论了大脑中与产生运动相关的电路。

And not just movement that is in sync with or corresponds to the music that we're listening to, but all forms of movement.

不仅仅是与我们正在听的音乐同步或对应的运动，而是所有形式的运动。

But when we listen to music that has a relatively fast cadence, and we can actually define what that cadence needs to be, and we'll do that in a moment.

但是，当我们听节奏相对较快的音乐时，我们实际上可以定义节奏需要是什么，我们稍后就会这样做。

When we do that so-called premotor circuitry, the circuitry that's going to initiate that kind of inertia or that pressure for movement within the neural circuits that actually evoke movement are all activated.

当我们进行所谓的前运动电路时，实际上引起运动的神经回路中将启动那种惯性或运动压力的电路都被激活。

So, for those of you that like to listen to music while you exercise, you're familiar with the fact that listening to great songs with a great beat, with particular lyrics, or that associate you with a particular time or place in your life can be very motivating.

因此，对于那些喜欢在锻炼时听音乐的人来说，您很熟悉这样一个事实：听节奏优美、歌词特定的好歌曲，或者将您与生活中的特定时间或地点联系起来的歌曲，可以非常有动力。

But there are data showing that when people listen to music that's faster than about 140 to 150 beats per minute, that it creates a heightened state of motivation in the body to move.

但有数据显示，当人们听节奏超过每分钟 140 至 150 拍的音乐时，身体会产生强烈的运动动力。

And the way that it does that is by way of shifting the balance between those go circuits and no-go circuits of the basal ganglia.

它做到这一点的方式是通过改变基底神经节的通行回路和不通行回路之间的平衡。

There are some other ways that it does it as well.

它还有其他一些方法可以做到这一点。

For instance, music can evoke the release of certain neurochemicals called the catecholamines.

例如，音乐可以引起某些称为儿茶酚胺的神经化学物质的释放。

These include dopamine, but also norepinephrine and epinephrine, from centers in the brain and body, glands in the body, like the adrenal gland, that shift the body toward a predisposition of being more likely to move.

其中包括多巴胺，还包括去甲肾上腺素和肾上腺素，它们来自大脑和身体的中心，体内的腺体，如肾上腺，它们使身体变得更容易运动。

So if we want to distill all this out to a simple, actionable takeaway, simply know this.

因此，如果我们想将所有这些提炼成一个简单、可操作的要点，只需了解这一点即可。

Listening to music, relatively faster music, predisposes you to be more motivated to move, and that is independent.

听音乐，相对较快的音乐，会让你更有动力去运动，而且是独立的。

This is what I find so cool.

这就是我觉得很酷的地方。

It's independent of whether or not you're familiar with the song, independent of whether or not the lyrics of the song are motivating lyrics.

它与您是否熟悉这首歌无关，与这首歌的歌词是否具有激励性无关。

If they are, that's just going to layer on top of the faster cadence, which is going to predispose you to move.

如果是的话，那只会叠加在更快的节奏之上，这会让你倾向于移动。

But what's remarkable is that just listening to that faster cadence music is creating a neuronal resonance, if you will, a pattern of neuronal firing within you that is going to essentially take your, and here I'm using metaphor, is going to put your state of motivation from either back on your heels to being flat-footed, or let's say you're mildly motivated.

但值得注意的是，只要听节奏更快的音乐就会产生神经元共振，如果你愿意的话，你体内的一种神经元放电模式将从本质上夺走你的动力状态，在这里我用的是比喻，会让你的动力状态从后跟不稳变成措手不及，或者说你有轻微的动力。

So I would call that flat-footed, as to being forward, center of mass.

因此，我将其称为“措手不及”（就向前而言），“重心”。

So for any of you that are suffering from lack of motivation, in particular to exercise, but believe it or not, also to do cognitive work where you're going to be still and you're going to sit down and you're going to read or learn or practice something, listening to music for 10 to 15 minutes prior to doing that work, prior to doing that exercise, is one of the best ways to get motivated in order to engage in that work or engage in that exercise.

因此，对于那些缺乏动力的人来说，尤其是缺乏锻炼的动力，但无论你相信与否，还是要做认知工作，你要保持静止，坐下来阅读、学习或练习一些东西，在做这项工作之前，在做这项运动之前，听 10 到 15 分钟的音乐，是获得动力以从事这项工作或从事这项运动的最佳方法之一。

That's been demonstrated in the data very conclusively, using a variety of different types of music.

使用各种不同类型的音乐，数据已经非常明确地证明了这一点。

And again, there are multiple mechanisms that converge to create that heightened state of motivation.

再说一次，有多种机制汇聚在一起，创造出更高的动力状态。

Some of those mechanisms are neurochemical, like the release of the so-called catecholamines, dopamine, norepinephrine, and epinephrine.

其中一些机制是神经化学机制，例如所谓的儿茶酚胺、多巴胺、去甲肾上腺素和肾上腺素的释放。

Some of them are strictly neural circuit based.

其中一些是严格基于神经回路的。

So activation of premotor circuitry, and those are going to combine with neural circuits that are going to narrow your field of vision.

因此，运动前回路的激活将与神经回路结合，从而缩小您的视野。

This is a good thing.

这是一件好事。

Whenever you want to be motivated, they're going to literally constrict your field of vision to more of a tunnel type of vision as opposed to more panoramic vision.

每当你想要受到激励时，他们就会将你的视野限制为更多的隧道式视野，而不是更全景的视野。

And that I described it as placing you into a forward center of mass.

我将其描述为将您置于前方的质心。

I don't necessarily mean literally a forward center of mass, unless perhaps you're exercising, like running, leaning slightly forward.

我的意思不一定是字面上的重心向前，除非您正在锻炼，例如跑步，稍微向前倾斜。

What I'm talking about is using music as a way to deliberately shift your state of mind and body from one that is amotivated, not motivated to more motivated.

我所说的是使用音乐作为一种方式来有意地将你的身心状态从没有动力的状态转变为更有动力的状态。

And it's a very simple protocol extracted from the peer reviewed literature.

这是从同行评审文献中提取的非常简单的协议。

You simply find some faster music, hopefully music that you like.

您只需找到一些更快的音乐，希望是您喜欢的音乐。

It would be even better if it was music that had lyrics that you find motivating, and listening to that for 10 to 15 minutes prior to engaging in whatever that work may be, physical or cognitive.

如果音乐中含有激励您的歌词，并且在从事任何身体或认知工作之前听 10 到 15 分钟，那就更好了。

On the topic of cognitive work, one of the most common questions I get is, what sorts of sounds or music should I listen to in order to increase my state of productivity, motivation, concentration, etc.?

关于认知工作的主题，我最常见的问题之一是，我应该听什么样的声音或音乐才能提高我的生产力、动力、注意力等状态？

On previous podcasts related to focus and motivation, I touched on the use of so-called binaural beats, which are different frequencies of beats presented to one or the other ear.

在之前与注意力和动机相关的播客中，我谈到了所谓的双耳节拍的使用，这是向一只或另一只耳朵呈现不同频率的节拍。

This is best accomplished with headphones, and there are a lot of different frequencies of binaural beats that you can get out there if you want to get detailed about this.

这最好通过耳机来完成，如果您想详细了解这一点，您可以使用许多不同频率的双耳节拍。

Binaural beats also involve the differential between the frequency of beats between the two presented to the two ears, and then that difference then is heard by higher order processing centers in the brain.

双耳节拍还涉及呈现给两只耳朵的两个节拍之间的频率差异，然后大脑中的高级处理中心会听到这种差异。

In any event, we don't have to get too technical about it.

无论如何，我们不必对此了解太多技术性。

We can simply say that yes, there are some decent peer reviewed studies demonstrating that when people listen to so-called 40 Hz, it's a particular frequency of sound, 40 Hz binaural beats, that it can enhance concentration and focus.

我们可以简单地说，是的，有一些不错的同行评审研究表明，当人们听所谓的 40 Hz 声音时，它是一种特定的声音频率，即 40 Hz 双耳节拍，它可以增强注意力和注意力。

However, this is important.

然而，这很重要。

There are some recent studies that show that binaural beats sometimes can impede concentration and focus, and thereby can impede cognitive performance on various tasks.

最近的一些研究表明，双耳节拍有时会妨碍注意力集中，从而影响各种任务的认知表现。

However, the studies that show that binaural beats can be detrimental to performance on various cognitive tasks did not use 40 Hz binaural beats specifically, so we are still awaiting more studies on binaural beats.

然而，表明双耳节拍可能不利于各种认知任务表现的研究并未专门使用 40 Hz 双耳节拍，因此我们仍在等待更多关于双耳节拍的研究。

Meanwhile, I'll just restate.

与此同时，我将重申一下。

What I said before is that there is some evidence that listening to 40 Hz binaural beats can enhance concentration and focus.

我之前说过的是，有一些证据表明聆听 40 Hz 双耳节拍可以增强注意力和注意力。

There are also data showing that other frequencies of binaural beats might be detrimental to concentration and cognitive performance.

还有数据表明，其他频率的双耳节拍可能不利于注意力和认知能力。

And previously I've also discussed studies showing that, for instance, if people listen to white noise in the background, you could do this on your computer or speakers in the room, or headphones, or so-called brown noise, which is essentially like white noise.

之前我还讨论过研究表明，例如，如果人们在背景中听白噪声，您可以在计算机或房间中的扬声器、耳机或所谓的棕色噪声上执行此操作，这本质上就像白噪声。

All frequencies of sound, or most frequencies of sound combined, but with particular frequencies of sounds that are accentuated and others are notched out as it's called so-called brown noise.

所有声音频率，或大多数声音频率的组合，但特定频率的声音被强调，而其他频率则被削弱，这就是所谓的棕色噪声。

Rather than understand all of this at a technical level because I've covered that before in previous podcasts.

而不是在技术层面上理解所有这些，因为我之前在之前的播客中已经介绍过这一点。

Suffice to say, if you go to YouTube and you just put in white noise background for cognitive focus, or brown noise background for cognitive focus, you can just try those if you like, during a session in which you're trying to read or learn or do mathematics or music or any kind of cognitive work.

可以这么说，如果你去 YouTube 并且只是放入白噪声背景来进行认知焦点，或者放入棕色噪声背景来进行认知焦点，那么你可以在你尝试阅读、学习、数学、音乐或任何类型的认知工作的过程中尝试这些。

If you don't like them, if they don't work for you, then there's certainly no obligation to use them.

如果您不喜欢它们，如果它们不适合您，那么当然没有义务使用它们。

Likewise with 40 Hz binaural beats, and for binaural beats, you can also find those as zero cost YouTube scripts.

同样，对于 40 Hz 双耳节拍，对于双耳节拍，您还可以找到零成本的 YouTube 脚本。

There are a number of zero cost apps that will allow you to listen to binaural beats.

有许多零成本应用程序可以让您聆听双耳节拍。

I've used the app Brainwave for some period of time now.

我已经使用 Brainwave 应用程序有一段时间了。

To be honest, I've never done this strict control experiment on myself of listening to the 40 Hz binaural beats or not listening to 40 Hz binaural beats doing the equivalent types of tasks.

说实话，我从来没有对自己做过这种严格的控制实验：听 40 Hz 双耳节拍或不听 40 Hz 双耳节拍来完成同等类型的任务。

I can be fairly regimented with my work and behavior, but I haven't run a detailed controlled study on myself around this.

我可以相当严格地管理自己的工作和行为，但我还没有围绕这一点对自己进行详细的对照研究。

Rather, if I want to heighten my level of focus or rule out distractions, what I will do is I will listen to either white noise or brown noise while I do work, or I will listen to 40 Hz binaural beats while I do certain types of work.

相反，如果我想提高注意力或排除干扰，我会做的是在工作时听白噪音或棕色噪音，或者在做某些类型的工作时听 40 Hz 双耳节拍。

Or sometimes, frankly, I just work in silence.

或者有时候，坦白地说，我只是默默地工作。

Other times I will listen to classical music in the background.

其他时候我会听古典音乐作为背景音乐。

I'm a big fan of listening to classical piano.

我非常喜欢听古典钢琴。

I particularly like Glen Gould, the Bach variations, those are very pleasant to me.

我特别喜欢格伦·古尔德的巴赫变奏曲，这些对我来说非常愉快。

But, and this is really important in researching this episode about music in the brain.

但是，这对于研究这一关于大脑中音乐的情节非常重要。

What I discovered was in the controlled studies that have been carried out as to whether or not people perform better on cognitive tasks that require a lot of focus, especially learning tasks that compared silence in the background to purely instrumental music in the background, to music with lyrics in the background to one's favorite music with or without lyrics.

我在对照研究中发现，人们在需要高度集中注意力的认知任务上是否表现得更好，特别是在将背景中的沉默与背景中的纯器乐进行比较、将有歌词的背景音乐与一个人最喜欢的有歌词或无歌词的音乐进行比较的学习任务中。

The data are very clear.

数据非常清楚。

It's very clear that most people, that means statistically, on average, people perform best on cognitive tasks or tasks that require a lot of focus to perform.

很明显，大多数人，这意味着从统计上看，平均而言，人们在认知任务或需要高度集中注意力的任务上表现最好。

Again, these are mental tasks, not physical tasks, when they are doing those tasks in complete silence.

再次强调，当他们在完全安静的情况下完成这些任务时，这些都是精神任务，而不是体力任务。

So that was somewhat surprising to me.

所以这让我有些惊讶。

Second best conditions are to do those tasks in the presence of instrumental music only.

第二个最佳条件是仅在器乐存在的情况下完成这些任务。

And in that case there was a lot of variation as to whether or not people preferred faster cadence music.

在这种情况下，人们是否喜欢节奏更快的音乐存在很大差异。

So 140 to 150 beats per minute or faster or slower music, 60 beats per minute or slower.

因此，每分钟 140 到 150 节拍或更快或更慢的音乐，每分钟 60 节拍或更慢。

I'll get back to those specific numbers later, because they represent thresholds for inducing different types of emotional states, either happy or sad.

稍后我将回到这些具体数字，因为它们代表了诱发不同类型情绪状态（快乐或悲伤）的阈值。

But meanwhIle, it's very clear when people work in silence they perform better than when they work with music instrumentals in the background, and they perform even less well when they listen to music with lyrics in the background.

但与此同时，很明显，当人们安静地工作时，他们的表现比在背景乐器演奏时表现得更好，而当他们在背景中听有歌词的音乐时，他们的表现甚至更差。

We'll talk about why that is the case in a moment, and then people perform especially poorly relative to their performance in silence or any of the other conditions I mentioned when they listen to their favorite music while doing cognitive work.

我们稍后会讨论为什么会出现这种情况，然后人们的表现相对于他们在沉默中的表现或我提到的当他们在做认知工作时听自己喜欢的音乐时的任何其他条件而言表现得尤其差。

And that to me was a bit surprising, especially since I spent a lot of my university years studying while listening to my favorite music in different forms.

这对我来说有点令人惊讶，特别是因为我在大学里花了很多时间学习，同时聆听我最喜欢的不同形式的音乐。

I'd listen to slower music, then faster music, and go back and forth and then sometimes turn it off altogether and work in silence.

我会听慢一点的音乐，然后听快一点的音乐，来回听，然后有时完全关掉它，安静地工作。

But the center of mass of the literature around this issue of whether or not to listen to music while one studies or tries to learn something.

但文献的焦点围绕着一个人学习或尝试学习某些东西时是否听音乐的问题。

The data are pretty clear.

数据非常清楚。

The data show that it's best to study and learn either in silence or with quiet instrumentals in the background.

数据表明，最好是在安静的环境中或在安静的乐器背景下学习和学习。

Now, I mentioned before that previous studies compared the effects of working in silence versus working with 40 Hz binaural beats or white noise or brown noise in the background.

现在，我之前提到过，之前的研究比较了安静工作与背景中 40 Hz 双耳节拍或白噪声或棕色噪声工作的效果。

And in those studies, it was found that the white noise, brown noise and 40 Hz binaural beats background produced better levels of focus, I should say heightened levels of focus and cognitive performance and learning than working in silence.

在这些研究中，发现白噪声、棕色噪声和 40 Hz 双耳节拍背景可以产生更好的注意力水平，我应该说，与安静工作相比，注意力、认知表现和学习水平更高。

But I've not yet seen a study that compared 40 Hz binaural beats to brown noise to white noise to music directly.

但我还没有看到一项研究将 40 Hz 双耳节拍与棕色噪声、白噪声和音乐直接进行比较。

Perhaps there's one out there.

也许那里有一个。

If there is, please send it to me.

如果有请发给我。

I'd be very curious to learn what the results of those are.

我非常想知道这些结果是什么。

Now, that might seem like a lot of information, but the takeaways from it are very clear.

现在，这看起来可能是很多信息，但从中得出的结论非常清楚。

And it's always nice when things are clear, right?

当事情变得清晰时总是好的，对吧？

It's clear that if we want to focus and learn that working in silence or with white noise or brown noise or 40 Hz binaural beats is going to be preferable to working while listening to music.

很明显，如果我们想要集中注意力并了解，安静地工作、在白噪声、棕色噪声或 40 Hz 双耳节拍下工作比边听音乐工作更好。

But if you're going to listen to music while you work, that is, do cognitive work, then you're going to want to listen to music that is purely instrumental.

但如果你要在工作时听音乐，即进行认知工作，那么你就会想要听纯​​粹的器乐音乐。

And ideally, the music would be somewhat faster than 140 to 150 beats per minute.

理想情况下，音乐的节奏应比每分钟 140 到 150 节拍快一些。

Now, I do not expect you to go and measure the frequency of beats per minute in the music that you listen to.

现在，我不期望您去测量您所听音乐中每分钟的节拍频率。

And of course the beats per minute are going to change, right?

当然，每分钟的节拍会改变，对吧？

That's an average 140 to 150 beats per minute.

平均每分钟 140 到 150 次。

I don't expect you to get super technical, break down the music that you're listening to.

我不期望你拥有超级技术，分解你正在听的音乐。

That is not my goal, nor is that really what this podcast is about.

这不是我的目标，也不是这个播客的真正目的。

I think occasionally people think that the goal of a science and science based protocols podcast is to optimize everything.

我认为有时人们认为科学和基于科学的协议播客的目标是优化一切。

In fact, I not such a fan of the word optimize because optimal really depends on the situation that you happen to be in.

事实上，我不太喜欢优化这个词，因为最佳实际上取决于你碰巧所处的情况。

The point here is simply this, that many people out there, including myself, have been listening to some of our favorite music while working.

这里的要点很简单，很多人，包括我自己，在工作时一直在听一些我们最喜欢的音乐。

But it's very clear as to why that degrades cognitive performance.

但为什么这会降低认知能力是非常清楚的。

We know, for instance, that when we read, we are creating a semantic narrative in our own head.

例如，我们知道，当我们阅读时，我们正在自己的头脑中创建语义叙述。

And when we listen to music with lyrics, especially music with lyrics, that we recognize the semantic content of the song.

当我们听有歌词的音乐，尤其是有歌词的音乐时，我们会识别出歌曲的语义内容。

The lyrics compete with our comprehension of the narrative within our head from the material that we're supposed to be learning.

歌词与我们对我们应该学习的材料中的叙述的理解相竞争。

So now it should be sort of obvious why listening to your favorite music that includes lyrics while trying to learn something else is going to impede learning.

所以现在应该很明显为什么在尝试学习其他东西的同时听你最喜欢的包含歌词的音乐会阻碍学习。

It's because you've got multiple scripts, multiple dialogues happening in your head.

这是因为你脑子里有多个剧本、多个对话。

And in fact, this is an opportunity for me to take a slight tangent, but a relevant one, which is to say, a lot of times people will ask me how I can retain a lot of information.

事实上，这对我来说是一个稍微切题的机会，但却是一个相关的机会，也就是说，很多时候人们会问我如何才能保留很多信息。

I confess I never use a teleprompter for podcasting.

我承认我从来没有使用提词器来播客。

I do have, usually, a short stack of notes, anywhere from one to six or seven pages of just bullet pointed notes that queue up things that I want to talk about and that I have researched in the literature.

通常，我确实有一小堆笔记，从一到六或七页的要点笔记，将我想谈论的内容和我在文献中研究过的内容排列起来。

And then, of course, I'll refer to papers from time to time.

当然，我会时不时地参考论文。

But one of the things that's been very useful for me, which was taught to me, by the way, by a professor when I was in university, to read and retain information that I've read by memory, is that when I read, I'm trying to listen to the words being spoken in my head, typically in my own voice, although sometimes in someone else's voice doesn't really matter, I find.

但对我来说非常有用的一件事是，顺便说一下，我在大学时一位教授教给我的，如何阅读并记住通过记忆阅读的信息，那就是，当我阅读时，我会尝试聆听脑海中所说的单词，通常是用我自己的声音，尽管我发现有时用别人的声音并不重要。

So when I'm reading, yes, it's a process of visual scanning, but I'm also listening to the words within my head as if they're being spoken.

因此，当我阅读时，是的，这是一个视觉扫描的过程，但我也在聆听脑海中的文字，就好像它们正在被说出一样。

Some of you may be familiar with this because you do it.

你们中的一些人可能对此很熟悉，因为您就是这么做的。

Others of you perhaps might find this a bit more foreign.

你们中的其他人可能会觉得这有点陌生。

I'd be curious to know what your process of reading and retaining that information is, whether or not it includes an internal dialogue.

我很想知道你阅读和保留这些信息的过程是什么，无论它是否包括内部对话。

But nonetheless, it should be very straightforward.

但尽管如此，它应该非常简单。

Now to see why, if you're listening to words that you're reading on a page, maybe even mumbling, know a little bit, moving your lips a little bit while you read, which, by the way, if you heard our episode on language and auditory processing with Dr. Eddie Chang, who's chair of neurosurgery at UCSF, he talked about the fact that when we read any material that the brain is generating premotor activity, you now know what premotor activity is.

现在看看为什么，如果你正在听你正在阅读的纸上的单词，甚至可能是咕哝，知道一点，在阅读时稍微移动你的嘴唇，顺便说一句，如果你听过我们与加州大学旧金山分校神经外科主任 Eddie Chang 博士有关语言和听觉处理的节目，他谈到了这样一个事实：当我们阅读任何有关大脑正在产生运动前活动的材料时，你现在就知道什么是运动前活动。

Premotor activity down to the muscles of the throat.

运动前活动一直延伸到喉咙肌肉。

The larynx and spharynx, which would speak those words, were those signals to get above a certain level, but that when we read, typically the signals that are getting sent through those premotor circuits are just below the threshold of what would have us actually speak those words.

会说出这些单词的喉部和咽部是达到一定水平的信号，但是当我们阅读时，通常通过这些运动前回路发送的信号略低于让我们实际说出这些单词的阈值。

Put simply, when we read, we are just shy of saying what we are reading.

简而言之，当我们阅读时，我们只是羞于说出我们正在阅读的内容。

And so when I say that when I read, I'm listening to the words in my head.

所以当我说当我读书的时候，我是在听我脑子里的文字。

That's what I'm referring to.

这就是我指的。

So we're starting to funnel in on some general principles of music and how it impacts the brain and how that can be leveraged toward better learning and better motivation, both in the context of physical and cognitive endeavors.

因此，我们开始深入研究音乐的一些一般原理，以及它如何影响大脑，以及如何在身体和认知努力的背景下利用这些原理来实现更好的学习和更好的动机。

Okay, so if you want to get motivated, listening to music prior to doing something that you're trying to get motivated to do is a good idea.

好吧，如果你想获得动力，在做你想要激励做的事情之前听音乐是个好主意。

That's what the data say.

数据就是这么说的。

If you're trying to learn something that's cognitive, that requires reading, focus, and concentration, silence, 40 Hz Binaural beats, white noise or brown noise is probably best.

如果您想学习一些认知方面的知识，需要阅读、集中注意力，那么安静、40 Hz 双耳节拍、白噪声或棕色噪声可能是最好的。

And if you are going to listen to music, listening to music that includes instrumentals but not lyrics would be best.

如果您要听音乐，最好听包含器乐但不包含歌词的音乐。

And listening to music that includes lyrics that you're very familiar with would be the worst condition.

而听包含你非常熟悉的歌词的音乐将是最糟糕的情况。

Now, with that said, there are nice studies, and by the way, I'm going to link to a number of reviews and primary studies in the show note captions that refer back to this point I'm about to tell you, which is that listening to music while trying to do cognitive tasks can be detrimental toward learning that material.

现在，话虽如此，有一些很好的研究，顺便说一句，我将链接到节目笔记标题中的一些评论和初步研究，这些评论和主要研究涉及到我要告诉你的这一点，即在尝试执行认知任务时听音乐可能不利于学习该材料。

Turns out that if you listen to music in the breaks between trying to learn certain material, you can actually heighten your level of cognition and focus and your ability to learn.

事实证明，如果你在尝试学习某些材料的间隙听音乐，你实际上可以提高你的认知水平和注意力以及学习能力。

So I find this particularly cool.

所以我觉得这特别酷。

It's not that music is bad for focus and cognition and learning.

这并不是说音乐不利于集中注意力、认知和学习。

It's that listening to music, especially music that you're familiar with, that includes lyrics at the same time as trying to learn something else, is not a good idea.

一边听音乐，尤其是你熟悉的音乐，一边尝试学习其他东西，一边听歌词，这并不是一个好主意。

But listening to music with lyrics, especially music with lyrics that you're familiar with that you find particularly uplifting and motivating, is a cognitive and performance enhancer.

但是听有歌词的音乐，尤其是你熟悉的有歌词的音乐，你会发现特别令人振奋和激励，是一种认知和表现增强剂。

When you go back to doing that work in silence, or perhaps while listening to white noise, brown noise, or 40 Hz binaural beats.

当你安静地回去做这项工作时，或者一边听白噪音、棕色噪音或 40 Hz 双耳节拍时。

So, like so many things, the answer is not black and white.

所以，就像很多事情一样，答案不是非黑即白的。

It's not that silence is better than music, or that music is bad for learning.

并不是说沉默比音乐更好，也不是说音乐不利于学习。

It turns out that listening to music, even music with lyrics you're very familiar with, can be highly beneficial for learning, but that you want to listen to that music in the breaks between these bouts of cognitive work.

事实证明，听音乐，甚至是你非常熟悉的歌词的音乐，对学习非常有益，但你想在这些认知工作之间的休息时间听音乐。

Now, I've done previous podcasts that talk about how long a bout of cognitive work can or should be.

现在，我之前做过一些播客，讨论了一次认知工作可以或应该持续多长时间。

Typically, 90 minutes is going to be the upper limit before you take a break.

通常，休息时间的上限是 90 分钟。

Some people can't work for 90 minutes without a break.

有些人无法连续工作 90 分钟而不休息。

By the way, folks, when I say without a break, I don't mean remaining in a deep trench of focus for 90 minutes.

顺便说一句，各位，当我说不间断时，我并不是指在 90 分钟内保持高度专注。

Nobody does that.

没有人这样做。

Actually, I suppose there are a few folks that with neurochemical assistance or just by way of training, can get themselves into a deep, deep trench of focus for 90 minutes or more.

事实上，我想有些人在神经化学的帮助下或仅仅通过训练，就能让自己进入深度专注状态 90 分钟或更长时间。

But most people are going to focus on something and then have their attention flit out of focus, and then they're going to have to draw their focus back to whatever it is they're doing.

但大多数人都会把注意力集中在某件事上，然后他们的注意力就会分散，然后他们就不得不把注意力拉回到他们正在做的事情上。

That's not just typical, that's absolutely normal.

这不仅是典型的，而且是绝对正常的。

And you shouldn't be concerned at all if you try to focus for three minutes and find your attention jumping around two or three times during that attempt.

如果你尝试集中注意力三分钟，但发现你的注意力在尝试期间跳动了两到三次，你根本不应该担心。

But if you're somebody who is going to do, say, a 90 minutes or even 60 minutes or even 30 minutes bout of work, and you are going to get up for a moment and use the restroom, or you're going to take a break in between bouts of work.

但是，如果你要完成 90 分钟、甚至 60 分钟甚至 30 分钟的工作，并且你要起身一会儿去洗手间，或者你要在工作之间休息一下。

So maybe you work for 30 minutes, take ten minutes or five minutes off, or 90 minutes, take 30 minutes off.

所以也许你工作 30 分钟，休息 10 分钟或 5 分钟，或者工作 90 分钟，休息 30 分钟。

Listening to music in those breaks, it seems, can increase our ability to focus and to learn new material once we return to those bouts of cognitive focus.

一旦我们回到认知焦点，在这些休息时间听音乐似乎可以提高我们集中注意力和学习新材料的能力。

Now, when it comes to physical exertion, cardiovascular exercise, resistance training of any kind, many people, including myself, like to listen to music while performing that physical exercise or that physical exertion.

现在，当谈到体育锻炼、心血管锻炼、任何形式的阻力训练时，包括我自己在内的许多人喜欢在进行体育锻炼或体育锻炼时听音乐。

The data on whether or not music improves physical performance is a bit mixed.

关于音乐是否能改善身体表现的数据有点复杂。

Certainly you can find studies that show that it improves physical output.

当然，您可以找到表明它可以提高体力输出的研究。

Other studies will say that it doesn't make a difference.

其他研究会说这没有什么区别。

Other studies will say that it reduces physical output.

其他研究表明它会减少体力输出。

However, this is  very important, the type of physical exercise is not very well matched between those different studies.

然而，这一点非常重要，这些不同的研究之间的体育锻炼类型并不是很好匹配。

So this is something that I believe is going to be highly individual in accordance with the published data.

因此，根据已发布的数据，我认为这将是高度个体化的。

I mix it up.

我把它混合起来。

There are times when I will head out for a run or I will do a resistance training session and I will listen to music, usually an album all the way through, or a playlist all the way through.

有时我会出去跑步或者进行阻力训练，然后我会听音乐，通常是从头到尾听一张专辑，或者从头到尾听一个播放列表。

And that's because I don't want to be going onto my phone very often.

那是因为我不想经常使用手机。

In fact, these days I use an older, separate phone that doesn't have any text messaging or communication to the outside world, but it has music loaded into it or onto it.

事实上，现在我使用的是一部较旧的独立手机，它没有任何短信或与外界的通信，但它加载了音乐。

That allows me to just listen to music so that I don't run the risk of getting distracted texting and doing things like that.

这让我可以只听音乐，这样我就不会冒着分心发短信和做类似事情的风险。

I just want to focus on my physical exercise.

我只想集中精力锻炼身体。

I should say that that phone also has audiobooks, podcasts, things that I've downloaded to it, so it's a place where I can listen to things but not communicate with the outside world, at least while exercising.

我应该说，那部手机还有有声读物、播客，以及我下载的东西，所以这是一个我可以听东西但不能与外界交流的地方，至少在锻炼时是这样。

Some people do very well to listen to music, literally in between and during their sets of resistance training throughout their entire runs.

有些人在整个跑步过程中的阻力训练之间和训练过程中听音乐效果很好。

It's going to be individual.

这将是个人的。

You have to figure out what's best for you.

你必须弄清楚什么最适合你。

However, one of the most interesting things about the scientific literature on this shows that if people listen to music, in particular music that tends to be faster, more upbeat, typically it's going to be, in these studies, rock and roll music as opposed to classical, although there are some studies that have explored classical and other forms of music as it relates to exercise, listening to that music in between bouts of exertion, so in the rest, between sets of resistance training or periodically during, say, a run or a bout of cycling, can indeed enhance performance in a way that, at least by my read of the data, exceeds that which is observed when people just listen to music throughout.

然而，关于这方面的科学文献中最有趣的事情之一表明，如果人们听音乐，特别是往往更快、更乐观的音乐，在这些研究中，通常会是摇滚音乐而不是古典音乐，尽管有一些研究探讨了古典音乐和其他形式的音乐与锻炼的关系，在两次用力之间听音乐，所以在休息时，在几组阻力训练之间或定期在跑步或骑自行车期间听音乐，确实可以提高表现在某种程度上，至少从我对数据的阅读来看，超过了人们只听音乐时观察到的情况。

In other words, if you find it useful to listen to music before, during, and after your workouts, great, be my guest.

换句话说，如果您发现在锻炼之前、期间和之后听音乐很有用，那就太好了，请成为我的客人。

However, what the data say is that switching up between silence and listening to music, and in this case, it would be listening to music that you're very familiar with, and that can evoke a sense of motivation and desired action in you for whatever reason, the music, the beat, the memories that it draws you to, etc, well, then that's going to be useful.

然而，数据表明，在沉默和听音乐之间切换，在这种情况下，听你非常熟悉的音乐，无论出于何种原因，它都能唤起你的动力感和想要的行动，音乐、节拍、它吸引你的记忆等等，那么，这就会很有用。

So there really isn't one protocol for how to get the most out of music for the sake of physical exertion.

因此，确实没有一种协议可以说明如何充分利用音乐来锻炼身体。

But if you're interested in playing with some of these variables as they've been examined within the peer reviewed literature, I find it interesting.

但如果你有兴趣研究其中一些变量，因为它们已经在同行评审的文献中得到了检验，我觉得它很有趣。

And indeed I found it useful to, for instance, do a workout where I only listen to music in between sets of resistance training, or to listen to music prior to going out for a run.

事实上，我发现它很有用，例如，在阻力训练之间只听音乐，或者在出去跑步之前听音乐。

And then oftentimes when I do that, the song or songs will be sort of on loop in my head.

通常当我这样做时，这首或多首歌曲就会在我的脑海中循环播放。

Although I confess that a lot of times nowadays I listen to podcasts while I run or while I hike.

尽管我承认现在很多时候我在跑步或徒步旅行时都会听播客。

And when I'm in the gym and I'm doing resistance training, I like to listen to music as opposed to content that requires that I really focus very heavily on that content, such as a podcast, such as a book.

当我在健身房进行阻力训练时，我喜欢听音乐，而不是那些需要我真正专注于该内容的内容，例如播客，例如一本书。

I'd like to take a quick break and acknowledge our sponsor, InsideTracker.

我想稍微休息一下并感谢我们的赞助商 InsideTracker。

InsideTracker is a personalized nutrition platform that analyzes data from your blood and DNA to help you better understand your body and help you meet your health goals.

InsideTracker 是一个个性化营养平台，可分析您的血液和 DNA 数据，帮助您更好地了解您的身体并帮助您实现健康目标。

I'm a big believer in getting regular blood work done for the simple reason that many of the factors that impact your immediate and long term health can only be analyzed from a quality blood test.

我坚信定期进行血液检查，原因很简单，影响您近期和长期健康的许多因素只能通过高质量的血液测试来分析。

However, with a lot of blood tests out there, you get information back about blood lipids, about hormones and so on, but you don't know what to do with that information.

然而，通过大量的血液测试，您可以获得有关血脂、激素等的信息，但您不知道如何处理这些信息。

With InsideTracker, they have a personalized platform that makes it very easy to understand your data, that is, to understand what those lipids, what those hormone levels, etc., mean, and behavioral supplement, nutrition and other protocols to adjust those numbers to bring them into the ranges that are ideal for your immediate and long term health.

借助 InsideTracker，他们拥有一个个性化平台，可以非常轻松地了解您的数据，即了解这些脂质、激素水平等的含义，以及行为补充、营养和其他方案来调整这些数字，使其达到适合您近期和长期健康的理想范围。

InsideTracker's ultimate plan now includes measures of both APOB and of insulin, which are key indicators of cardiovascular health and energy regulation.

InsideTracker 的最终计划现在包括 APOB 和胰岛素的测量，它们是心血管健康和能量调节的关键指标。

If you'd like to try InsideTracker, you can visit insidetracker.com/huberman to get 20% off any of InsideTracker's plans.

如果您想尝试 InsideTracker，可以访问 insidetracker.com/huberman，享受任何 InsideTracker 计划 20% 的折扣。

Again, that's insidetracker.com/huberman to get 20% off.

同样，在 insidetracker.com/huberman 上可以获得 20% 的折扣。

Now I'd like to talk about the use of music to shift our mood and indeed to get us out of states of anxiety.

现在我想谈谈如何使用音乐来改变我们的情绪，并确实让我们摆脱焦虑状态。

This is a really interesting scientific literature with some very specific actionable takeaways that I think everyone will find beneficial.

这是一本非常有趣的科学文献，其中有一些非常具体的、可操作的要点，我认为每个人都会发现有益的。

I certainly did.

我当然做到了。

However, I want to point out that we don't need a scientific study to illustrate for us the way that music can shift our mood.

然而，我想指出的是，我们不需要科学研究来向我们说明音乐如何改变我们的情绪。

And you already know why it is that listening to a sad song can sometimes make us feel sad.

你已经知道为什么听悲伤的歌曲有时会让我们感到悲伤。

Listening to happy music can make us feel happy.

听快乐的音乐可以让我们感到快乐。

It's because when we listen to music, there are some fundamental components of that music, literally the mathematical structure of that music, including the frequency of sounds, the cadence of those sounds, as well as the lyrics.

这是因为当我们听音乐时，音乐有一些基本组成部分，即音乐的数学结构，包括声音的频率、声音的节奏以及歌词。

But even in the absence of lyrics, that are activating brain circuits within us such that the frequencies of sound that we're hearing are evoking firing of neurons in the brain of the same frequency.

但即使没有歌词，歌词也会激活我们体内的大脑回路，这样我们听到的声音频率就会引起大脑中相同频率的神经元的放电。

In other words, your brain becomes a bit of a piano playing the same song that you're hearing inside your head.

换句话说，你的大脑就像一架钢琴，弹奏着你在脑海中听到的同一首歌。

Now, that's sort of a duh, right?

现在，这有点废了，对吧？

You hear music in your head, even if you're listening to it from outside in the room.

即使您是在房间外面听音乐，您的脑海中也会听到音乐。

But when you understand that neurons speak the language of electrochemical communication, what we're talking about here is particular music evoking the release of neurochemicals in your brain at a particular frequency.

但是，当您了解神经元使用电化学通信的语言时，我们在这里讨论的是特定的音乐，它会在您的大脑中以特定的频率激发神经化学物质的释放。

So just think about that for a second.

请想一想。

We know that neurochemicals such as dopamine, serotonin, some of the so-called endogenous opioids, right?

我们知道神经化学物质，如多巴胺、血清素、一些所谓的内源性阿片类药物，对吗？

These aren't opioids that people take.

这些不是人们服用的阿片类药物。

This isn't related to the opioid crisis.

这与阿片类药物危机无关。

We're talking about endogenous opioids that are released in response to music, things like exercise, different types of social interactions.

我们谈论的是内源性阿片类药物，它们会因音乐、运动、不同类型的社交互动而释放。

Those and other chemicals are released according to the firing of specific neurons.

这些化学物质和其他化学物质根据特定神经元的放电而释放。

And we know that when you listen to music at particular frequencies, arranged in particular motifs, etc., that the neurons that release those neurochemicals are firing at those same frequencies.

我们知道，当您听以特定频率、以特定主题排列的音乐等时，释放这些神经化学物质的神经元会以相同的频率放电。

In other words, that the sound is causing a sound dependent pharmacologic concert within your brain.

换句话说，声音正在您的大脑中引起声音依赖的药理学音乐会。

So that fact should make it incredibly clear as to why certain music, even in the absence of lyrics, can evoke certain emotional states.

因此，这一事实应该非常清楚地说明为什么某些音乐，即使没有歌词，也能唤起某些情绪状态。

Certain sound frequencies are transformed into the neural language within your brain that releases certain neurochemicals that create certain emotional states of brain and body.

某些声音频率会转化为大脑内的神经语言，释放某些神经化学物质，从而产生大脑和身体的某些情绪状态。

Just to drill in how incredible that really is a little bit further.

只是为了深入了解这到底有多不可思议。

If you see a beautiful painting or the picture or presence of somebody's face in real life, that evokes a particularly strong positive or negative emotion, you can imagine that, of course, it creates the release of certain neurochemicals, or perhaps, in the case of a negative face, suppresses the release of certain neurochemicals.

如果你在现实生活中看到一幅美丽的画作、图片或某人的脸，会唤起特别强烈的积极或消极情绪，你可以想象，它当然会释放某些神经化学物质，或者，在消极的面孔的情况下，可能会抑制某些神经化学物质的释放。

But we can't say that a particular frequency of color, say reds against oranges, or the presence of a rainbow, evokes a sort of rainbow-like cascade of neurochemicals, whereas with sound, that's exactly what's happening.

但我们不能说特定的颜色频率，比如红色与橙色的对比，或者彩虹的存在，会唤起某种彩虹般的神经化学物质级联，而对于声音来说，这正是正在发生的事情。

And this isn't to diminish the value of vision in terms of its ability to evoke emotional states within us.

这并不是要削弱视觉在唤起我们内心情绪状态的能力方面的价值。

After all, I'm foremost a neuroscientist.

毕竟，我首先是一名神经科学家。

But under the umbrella of neuroscientists, I started off as, and I continue to be, a vision neuroscientist studying the visual system and its ability to evoke emotional states within us.

但在神经科学家的保护下，我开始是，并且我仍然是一名视觉神经科学家，研究视觉系统及其唤起我们内心情绪状态的能力。

But I have to acknowledge that the auditory system, and in particular the circuits In the brain that respond to music, have a remarkably potent ability to evoke these emotional states.

但我必须承认，听觉系统，特别是大脑中对音乐做出反应的电路，具有非常强大的能力来唤起这些情绪状态。

Which Is why, when surveys have been done asking people why they listen to music, the responses that have come back generally resemble the following statistics.

这就是为什么当调查询问人们为什么听音乐时，得到的答复通常类似于以下统计数据。

Approximately 90% of people say they listen to music to relax.

大约 90% 的人表示他们听音乐是为了放松。

Approximately 82% of people self-report that they listen to music in order to make themselves happy.

大约 82% 的人自我报告说他们听音乐是为了让自己快乐。

Approximately 46.5% of people say that they listen to music in order to process particular states of emotion.

大约 46.5% 的人表示他们听音乐是为了处理特定的情绪状态。

We'll get back to what process means in a moment, but more often than not, when these studies have asked specific questions about what particular types of emotions people are listening to, in order to process their emotions better, it is the emotion of sadness.

我们稍后会回到“过程”的含义，但通常情况下，当这些研究提出具体问题时，人们为了更好地处理他们的情绪，正在倾听哪些特定类型的情绪，那就是悲伤的情绪。

And 32.5% of people report that they listen to music in order to increase their sense of concentration.

32.5%的人表示他们听音乐是为了提高注意力。

And we already talked about the role of music in concentration or its ability in some cases to inhibit concentration a few minutes ago.

几分钟前我们已经讨论过音乐在集中注意力方面的作用，或者它在某些情况下抑制注意力的能力。

Now, you might be asking yourself, how can 90% of people listen to music for one thing and 82% of people for another thing, and so on and so forth, we're well over 100% of people.

现在，您可能会问自己，为什么 90% 的人听音乐是为了一件事，而 82% 的人听音乐是为了另一件事，等等，我们远远超过 100% 的人。

Well, in this survey and other surveys like it, people had the option to give multiple reasons for listening to music, because, of course, most people have multiple reasons for listening to music.

嗯，在这项调查和其他类似的调查中，人们可以选择给出听音乐的多种原因，因为当然，大多数人有多种听音乐的原因。

Now, with that said, if we are to examine this one particular category, nearly half of people who report listening to music on a regular basis listen to music in order to process their emotions.

话虽如此，如果我们要检查这一特定类别，就会发现近一半经常听音乐的人听音乐是为了处理自己的情绪。

We can ask what does the scientific literature tell us about how certain types of music evoke certain types of emotions, or help us process certain emotions?

我们可以问，关于某些类型的音乐如何唤起某些类型的情绪，或帮助我们处理某些情绪，科学文献告诉我们什么？

Again, we'll get back to what we mean by processes in a moment, but a number of studies have been done on this.

再次，我们稍后将回到流程的含义，但已经对此进行了大量研究。

There's some metaanalyses that converge on some general themes.

有一些荟萃分析集中在一些一般主题上。

What I refer to as the center of mass of data.

我所说的数据质量中心。

When there are a lot of studies in a given area, the outcomes of some of those studies conflict with one another.

当某一特定领域有大量研究时，其中一些研究的结果会相互冲突。

Generally, in a good metaanalysis, what happens is different studies are considered more powerful or less powerful than others, depending on how many subjects were involved, the different control conditions, or lack of control conditions, and so on and so forth.

一般来说，在良好的荟萃分析中，不同的研究被认为比其他研究更强大或更弱，具体取决于涉及的受试者数量、不同的控制条件或缺乏控制条件等等。

This is one of the great values of metaanalyses, is that they don't treat all studies equally.

这是荟萃分析的巨大价值之一，因为它们不会平等对待所有研究。

They separate out studies based on their level of rigor and thoroughness.

他们根据研究的严谨性和彻底性来区分研究。

Well, what we can say with confidence is that music that makes us "happy" or tends to shift people's state from less happy to happier regardless of how they enter the experiment, tends to be faster music, meaning music that on average contains 140 to 150 beats per minute or faster.

好吧，我们可以自信地说，让我们“快乐”或倾向于将人们的状态从不快乐转变为更快乐的音乐，无论他们如何进入实验，往往是更快的音乐，这意味着平均每分钟包含 140 到 150 节拍或更快的音乐。

And there are some other features, to "happy" music, if you will, that it tends to be in a major key, that if there are lyrics to that music, that the lyrics tend to report things that are happy or, get this, total nonsense.

还有一些其他的特征，对于“快乐”的音乐，如果你愿意的话，它往往是大调，如果该音乐有歌词，歌词往往会报告快乐的事情，或者，明白了，完全是胡说八道。

In fact, when the type of lyrics in this "happy" music is, I guess, singing about great events in life and positive things, falling in love, being in love, positive memories, birth of children, connection to friends, great adventures, those lyrics, or I should say, that music containing those lyrics was no more effective in creating states of happiness than was music of equivalent cadence.

事实上，我想，当这种“快乐”音乐中的歌词类型是歌唱生活中的重大事件和积极的事情、坠入爱河、恋爱中、积极的记忆、孩子的出生、与朋友的联系、伟大的冒险时，那些歌词，或者我应该说，包含这些歌词的音乐在创造幸福状态方面并不比同等节奏的音乐更有效。

So again, music that was 140 to 150 beats per minute or faster on average.

同样，平均每分钟 140 到 150 节拍或更快的音乐。

Well, even if the lyrics were complete nonsense, even if the vocalizations weren't actual words, it still evoked the same increase in the level of happiness in the subjects than when compared to the music containing coherent lyrics around happy events.

好吧，即使歌词完全是无稽之谈，即使发声不是实际的单词，与包含围绕幸福事件的连贯歌词的音乐相比，它仍然会引起受试者幸福程度的同样提高。

What this means is that the cadence of music is no doubt the critical variable when one is trying to shift one's mood from a state of whatever could be depressed or sad to non-depressed, non-sad or neutral to positive, and so on and so forth.

这意味着，当一个人试图将自己的情绪从抑郁或悲伤的状态转变为非抑郁状态，将非悲伤或中性转变为积极的状态，等等时，音乐的节奏无疑是关键变量。

But what this also explains is one hit wonders.

但这也说明了一个奇迹。

Rarely, if ever, by the way, are one hit wonders sad and depressing songs.

顺便说一句，很少有一首热门歌曲会让人感到悲伤和压抑。

Sometimes, almost always, these one hit wonders are songs that are very effective in shifting people's mood from not so happy to happier.

有时，几乎总是，这些热门歌曲能够非常有效地将人们的情绪从不那么快乐转变为更快乐。

Or we could just say happier regardless of where they started out before listening to the song, they feel better while and after listening to the song.

或者我们可以说更快乐，无论他们在听这首歌之前从哪里开始，他们在听这首歌时和听完之后都感觉更好。

And indeed, more often than not, the lyrical content of those songs is not particularly meaningful.

事实上，很多时候，这些歌曲的歌词内容并不是特别有意义。

It's not addressing a particularly meaningful state or issue.

它没有解决特别有意义的状态或问题。

It's just what some people call a party song, or it's something that's just uplifting, not just to them, but to many other people.

这就是一些人所说的派对歌曲，或者只是令人振奋的东西，不仅对他们来说，而且对许多其他人来说。

Which actually brings up an interesting and future looking point, which is that nowadays we are seeing the emergence of AI, artificial intelligence, being used to generate new songs.

这实际上带来了一个有趣的、未来的观点，那就是现在我们看到人工智能的出现，被用来生成新歌曲。

By capturing these well established rules, gleaned from neuroscience of how music impacts the brain, such that in the future, artificial intelligence is going to be generating hit songs for us, as opposed to having people generating hit songs.

通过捕捉这些从神经科学中收集到的关于音乐如何影响大脑的既定规则，人工智能将为我们生成热门歌曲，而不是让人们生成热门歌曲。

I know this evokes a state of concern and fear in many people.

我知道这引起了许多人的担忧和恐惧。

I think that this is fear that needs to be matched with, I don't know, perhaps a cautious optimism.

我认为这种恐惧需要与——我不知道——也许是谨慎的乐观相匹配。

I mean, who knows?

我的意思是，谁知道呢？

Maybe there are patterns of music, including lyrics, that human beings, in their current understanding of themselves and of music, have not yet been able to tap into.

也许人类目前对自己和音乐的理解还无法利用某些音乐模式，包括歌词。

And who knows?

谁知道呢？

Maybe AI will be generating the best music that we've ever heard.

也许人工智能会产生我们听过的最好的音乐。

Or perhaps music that can shift our states from more depressed or sad to heightened levels of happiness in ways that humans have just not been able to accomplish.

或者也许音乐可以以人类无法实现的方式将我们的状态从更加沮丧或悲伤转变为更高的幸福水平。

So I think it's important to balance any pessimism about AI and its ability to generate music based on these rules of how music impacts the brain with an open mindedness.

因此，我认为平衡对人工智能及其根据音乐如何以开放的心态影响大脑的规则生成音乐的能力的悲观情绪很重要。

After all, neuroscience, neuroimaging, and neural recordings directly with electrodes in the brain while people are listening to music is teaching us how the brain responds to that music and is giving us information that indeed human beings, but also computers, can use in order to generate stimuli.

毕竟，神经科学、神经影像学和人们在听音乐时直接用大脑中的电极进行的神经记录正在教我们大脑如何对音乐做出反应，并为我们提供信息，人类和计算机确实可以使用这些信息来产生刺激。

Music that can shift our brain into more positive states.

音乐可以让我们的大脑进入更积极的状态。

And if that's the case, wouldn't that be wonderful?

如果真是这样，那不是很好吗？

Another established feature of happy music is, get this, its ability to get people to relax the furrow of their brow, indeed to raise their eyebrows, and to be a bit wide eyed, and not just through autonomic arousal, but rather through activation of the muscles in the face.

快乐音乐的另一个既定特征是，明白了，它能够让人们放松眉头，甚至扬起眉毛，睁大眼睛，这不仅是通过自主神经的唤醒，而是通过面部肌肉的激活。

Conversely, we know that sad music, and here we can define sad music, this has actually been done in the literature.

相反，我们知道悲伤的音乐，在这里我们可以定义悲伤的音乐，这实际上已经在文献中完成了。

Sad music tends to be slower than average, slower than 60 beats per minute or so, again, on average, and this again is independent of the lyrics that might not even be present in the song.

悲伤的音乐往往比平均速度慢，平均比每分钟 60 节拍左右慢，而且这又与歌曲中可能不存在的歌词无关。

Sad music tends to activate the corrugator muscles of the forehead, which are the muscles that furrow the brow and that lead to a kind of serious look.

悲伤的音乐往往会激活前额的皱眉肌，这些肌肉会皱起眉头，使人看起来严肃。

It's a folding in of the face, as opposed to a widening up of the eyes and a relaxation of the brow.

这是脸部向内折叠，而不是睁大眼睛和放松眉毛。

Now, given where we are in the course of this discussion, that shouldn't be surprising.

现在，考虑到我们目前的讨论进展，这应该不足为奇。

We already talked about how listening to particular sounds evokes the release of particular neurochemicals, but in a more direct fashion, listening to particular sounds activates certain premotor and motor circuits within the brain and body.

我们已经讨论过聆听特定的声音如何引起特定神经化学物质的释放，但以更直接的方式，聆听特定的声音会激活大脑和身体内的某些前运动和运动回路。

Not just the desire to move one's torso, limbs, or both, bob one's head or move a head side to side, but also the microstructures of the face, which, because one of the main roles of the face is to communicate emotion, is going to cause either a relaxation of the brow and a lifting of the eyebrows, or a furrowing or activation of the corrugator muscles of the eyebrow.

不仅仅是想要移动一个人的躯干、四肢或两者，摇头或左右移动头部，而且还包括面部的微观结构，因为面部的主要作用之一是传达情感，这将导致眉毛放松和抬起，或者皱起或激活眉毛的皱眉肌。

And if that's not obvious and yet interesting enough, well, get this, there seems to be a direct relationship.

如果这不明显但又足够有趣，那么，明白了，似乎存在直接关系。

I'm chuckling because this still just blows my mind, because it's a total, duh, obvious when you hear it, but it's still just so cool that there's a direct relationship of the frequency of the sound that you hear, either low pitched or high pitched, and the cadence of that sound.

我咯咯地笑，因为这仍然让我大吃一惊，因为当你听到它时，这完全是显而易见的，但它仍然很酷，你听到的声音的频率（无论是低音还是高音）以及声音的节奏都有直接的关系。

And here I realize I'm not using technical music theory language, but whether or not that particular tone is played over and over, close in time or more spaced out in time and facial expressions.

在这里，我意识到我没有使用技术音乐理论语言，而是使用特定的音调是否一遍又一遍地播放，时间接近还是时间和面部表情上间隔更大。

And indeed, when we listen to bass tones, low frequency tones set apart from one another with some distance so that they're not overlapping, we get the all too familiar base face.

事实上，当我们听低音音调时，低频音调彼此分开一定距离，这样它们就不会重叠，我们得到了非常熟悉的基本面。

So what I'm referring to here is what neuroscientists would call a labeled line, literally a circuit of neurons that goes from the periphery, in this case, our ears, into our brain through several different stations, and then wicks out to impact all sorts of things within us, states of emotion, states of motivation, our propensity to move, but also a labeled line circuit coming from hearing low frequency sounds played spaced apart from one another that evokes a particular facial expression.

所以我在这里指的是神经科学家所说的标记线，字面意思是一条神经元电路，它从外围（在这种情况下是我们的耳朵）通过几个不同的站点进入我们的大脑，然后通过芯吸影响我们体内的各种事物，情绪状态，动机状态，我们移动的倾向，但也是一个标记线电路，来自听到彼此间隔播放的低频声音，引起特定的面部表情。

And again, this takes us back to the earlier statement that I made, which is not an original statement.

再次，这让我们回到我之前所做的声明，这不是原始声明。

Frankly, there are people within the field of auditory processing and understanding how the brain processes music.

坦率地说，有人在听觉处理领域并了解大脑如何处理音乐。

In fact, one of the world experts in this, Dr. Erich Jarvis at the Rockefeller University, was a guest on this podcast where we talked about the relationship between music movement and singing, and the fact that music movement, in particular dance and singing, likely preceded the evolution of modern spoken language.

事实上，这方面的世界专家之一，洛克菲勒大学的埃里希·贾维斯博士，是这个播客的嘉宾，我们在其中讨论了音乐运动和歌唱之间的关系，以及音乐运动，特别是舞蹈和歌唱，很可能先于现代口语的演变这一事实。

Well, Erich Jarvis and others have argued quite convincingly that these circuits that I'm calling labeled lines to particular facial expressions and states of emotion are the most fundamental components of communication and the ways that humans have communicated about their emotional state and literally induced that same emotional state in other members of our species, dating back tens of thousands, if not more years.

埃里希·贾维斯（Erich Jarvis）和其他人非常令人信服地指出，这些我称之为特定面部表情和情绪状态的标记线的回路是交流的最基本组成部分，也是人类交流其情绪状态的方式，并在我们物种的其他成员中诱导了同样的情绪状态，其历史可以追溯到数万年甚至更久之前。

One of the fun things about researching this episode on music in the Brain is that there are a lot of quality studies exploring how music impacts the brain, neuroimaging neural recording data from excellent laboratories, as well as a lot of studies.

研究这一集关于音乐在大脑中的作用的一个有趣的事情是，有很多高质量的研究探索音乐如何影响大脑，来自优秀实验室的神经影像神经记录数据，以及大量的研究。

In fact, a surprising number of studies explore how particular types of music impacts mood states.

事实上，数量惊人的研究探索了特定类型的音乐如何影响情绪状态。

And fortunately, that allowed me to glean some very specific recommendations as to the minimum amounts of, say, happy music that you need to listen to in order to shift your mood into a happier state.

幸运的是，这让我收集到了一些非常具体的建议，比如你需要听的最少数量的快乐音乐，才能将你的情绪转变为更快乐的状态。

And indeed, the numbers exist in the literature, and it has been shown that the threshold for significantly shifting one's mood into a happier state by listening to the sorts of music we talked about before that faster cadence music, even with nonsense lyrics, although it could include other lyrics instead, is nine minutes.

事实上，这些数字存在于文献中，并且已经表明，通过聆听我们之前讨论过的那种节奏更快的音乐，即使是无意义的歌词（尽管它可以包括其他歌词），将一个人的情绪显着转变为更快乐状态的阈值是九分钟。

Not ten, not eight, but nine.

不是十个，不是八个，而是九个。

And I'm sort of joking when I say not ten, not eight, but nine, because, of course, you could listen to music for ten minutes or 15 minutes or longer.

当我说不是十分钟、不是八分钟而是九分钟时，我有点开玩笑，因为当然，你可以听音乐十分钟、15 分钟或更长时间。

In fact, earlier we talked about the benefits of doing that.

事实上，之前我们讨论过这样做的好处。

But when one examines the various studies that looked at how long subjects need to listen to music in order to shift their mood into a happier state, the threshold seems to be nine minutes.

但当人们检查了各种研究，看看受试者需要听多长时间的音乐才能将他们的情绪转变为更快乐的状态，阈值似乎是九分钟。

So if you want to feel happier than you currently feel, it seems that listening to happy music for nine minutes or more is going to be the effective approach.

因此，如果你想感觉比现在更快乐，听快乐的音乐九分钟或更长时间似乎是有效的方法。

Okay, so nine minutes or more to shift one's state to happier.

好的，九分钟或更长时间可以让一个人的状态变得更快乐。

What about to process somber or sad feelings?

如何处理忧郁或悲伤的情绪？

Feelings of loss?

失落感？

Well, this raises an even bigger question, and it's a question that I also get very often, as you're noticing, I get a lot of questions often.

嗯，这提出了一个更大的问题，这也是我经常收到的问题，正如你所注意到的，我经常收到很多问题。

In any event, one of the common questions that I get is when we are feeling sad or experiencing a loss, grieving the loss of a relationship by death or decision, or by somebody moving away, or the loss of a pet, etc., is it better to go into that state?

无论如何，我遇到的一个常见问题是，当我们感到悲伤或经历损失、因死亡或决定、某人搬走或失去宠物等而失去一段关系而悲伤时，进入那种状态是否更好？

In other words, to "feel one's feelings" or to counter those feelings?

换句话说，“感受自己的感受”还是对抗这些感受？

Now, historically, that's been a very difficult question for me to answer, because who am I to say whether or not you should feel your feelings, or whether or not feeling those feelings will take you down a trench of feeling much worse or much better?

现在，从历史上看，这对我来说是一个非常难以回答的问题，因为我有什么资格说你是否应该感受到你的感受，或者感受到这些感受是否会让你感觉更糟或更好？

In fact, there's an emerging literature exactly about that issue.

事实上，有一篇新兴文献正是关于这个问题的。

That is, whether or not the catharsis model is really best.

也就是说，宣泄模式是否真的是最好的。

Catharsis being the expression and feeling of one's emotions as a way to extrude or get rid of those emotions, or whether or not that simply drives us further down the trench of those emotions.

宣泄是一个人情绪的表达和感受，作为一种挤出或摆脱这些情绪的方式，或者是否只是让我们进一步陷入这些情绪的深渊。

That's really something that we should address in a separate podcast episode, and I will have experts from the fields of psychiatry and psychology to help us address that question directly.

这确实是我们应该在单独的播客节目中解决的问题，我将邀请精神病学和心理学领域的专家来帮助我们直接解决这个问题。

But since we're talking about music in the brain, and the fact that music has a tremendous capacity to evoke emotional states, including sad states, what has been shown in the peer reviewed literature is that when people who are feeling sad, for whatever reason, loss of relationship, death, who knows, doesn't really matter why they're feeling sad.

但既然我们谈论的是大脑中的音乐，事实上音乐具有唤起情绪状态（包括悲伤状态）的巨大能力，同行评审文献表明，当人们感到悲伤时，无论出于何种原因，失去关系、死亡，谁知道呢，他们为什么感到悲伤并不重要。

After all, it's that they're feeling sad listening to 13 minutes or more of sad music.

毕竟，他们是因为听了 13 分钟或更长时间的悲伤音乐而感到悲伤。

That music can contain lyrics they are familiar with, or no lyrics, regardless of whether or not it contains lyrics, it's going to be, on average, 50 or 60 beats per minute or less.

该音乐可以包含他们熟悉的歌词，也可以不包含歌词，无论是否包含歌词，平均每分钟都会有 50 或 60 节拍或更少。

We established that already.

我们已经确定了这一点。

Listening to that for 13 minutes or more has been shown to be effective in allowing people to "process" their somber feelings and to some extent, to move past their feelings of sadness.

事实证明，听 13 分钟或更长时间可以有效地让人们“处理”他们的忧郁情绪，并在某种程度上摆脱悲伤的感觉。

So those studies support the idea that when feeling sad, feeling one's feelings, and perhaps even amplifying those feelings of sadness by listening to sad music for 13 minutes or more can help people process those sad feelings.

因此，这些研究支持这样的观点：当感到悲伤时，感受自己的感受，甚至通过听悲伤的音乐 13 分钟或更长时间来放大悲伤的感觉，可以帮助人们处理这些悲伤的感觉。

And while that point might seem overly reductionist, I actually think it's of real value.

虽然这一点似乎过于简化，但我实际上认为它具有真正的价值。

I'm certainly familiar with feelings of loss, feelings of grief, and I've often struggled with this question of, gosh, do I try and just push it aside or do I deal with those feelings?

我当然熟悉失落的感觉、悲伤的感觉，而且我经常在这个问题上挣扎，天哪，我是尝试把它放在一边还是处理这些感觉？

Again, this is something that you really need to determine for yourself.

同样，这是您真正需要自己确定的事情。

But what these studies show pretty conclusively is that when we're feeling sad, matching that sadness or amplifying that sadness by listening to sad music for 13 minutes or more can help us move through that state of sadness.

但这些研究非常明确地表明，当我们感到悲伤时，通过听悲伤的音乐 13 分钟或更长时间来匹配悲伤或放大悲伤可以帮助我们摆脱悲伤的状态。

And one could argue this is more or less the use of catharsis, of amplifying emotional expression or feeling in order to try and move that feeling out is a classic idea originating in Freudian psychology, but probably before then as well.

有人可能会说，这或多或少是使用宣泄，放大情绪表达或感觉，以试图将这种感觉转移出来，这是起源于弗洛伊德心理学的经典思想，但也可能早于弗洛伊德心理学。

But in any event, I think these data support the idea that even when feeling sad, perhaps especially when feeling sad, amplifying or matching those feelings through the use of sad music for 13 minutes or more.

但无论如何，我认为这些数据支持这样的观点：即使感到悲伤，尤其是感到悲伤时，也可以通过使用 13 分钟或更长时间的悲伤音乐来放大或匹配这些感受。

Again, you don't need to set a timer for 13 minutes, but giving yourself a period of time to just listen to that music is one way that can help you move through that state of sadness and then be able to lean back into other areas of life.

再说一次，你不需要设置 13 分钟的计时器，但给自己一段时间听音乐是帮助你摆脱悲伤状态，然后能够重新投入生活其他领域的一种方法。

So we've talked about the role of music in evoking or shifting states of happiness and sadness.

我们已经讨论了音乐在唤起或改变幸福和悲伤状态方面的作用。

There are also interesting data that support the use of music for shifting one out of a state of heightened anxiety.

还有一些有趣的数据支持使用音乐来摆脱高度焦虑的状态。

And I find this especially interesting because my laboratory for a long time has worked on behavioral interventions to reduce anxiety.

我发现这特别有趣，因为我的实验室长期以来一直致力于通过行为干预来减少焦虑。

Things like the physiological sigh, which if you're not familiar with, you can put physiological sigh and my last name into YouTube, and there's a demonstration of that.

像生理叹息这样的东西，如果你不熟悉的话，你可以把生理叹息和我的姓放到YouTube上，有一个演示。

It's a breathing technique of two inhales through the nose and a long exhale through the mouth to lungs empty, that at this point in time we understand to be the fastest and most effective way to reduce one's levels of anxiety in real time.

这是一种通过鼻子吸气两次，然后通过嘴长时间呼气至肺部空的呼吸技巧，目前我们认为这是实时降低焦虑水平的最快、最有效的方法。

So it's two inhales through the nose long to lungs empty, exhale through the mouth.

所以它是通过鼻子吸气两次，直到肺部排空，通过嘴呼气。

That's the physiological sigh.

这就是生理性的叹息。

Earlier, we talked about the fact that one of the main ways in which listening to music shifts heart rate and increases heart rate variability, and thereby positively shifts a number of different health metrics, is through shifts in breathing.

早些时候，我们讨论过这样一个事实：听音乐改变心率并增加心率变异性，从而积极改变许多不同的健康指标的主要方式之一是通过呼吸的改变。

So I justify that brief vignette about the physiological sigh as within the general context of what we're talking about today.

因此，我在我们今天讨论的一般背景下证明了关于生理叹息的简短小插曲是合理的。

In any event, there are data that have explored whether or not specific musical stimuli can be used to significantly reduce anxiety.

无论如何，有数据探索了特定的音乐刺激是否可以用来显着减少焦虑。

In particular, one published out of the University of Pennsylvania, and I will provide a link to this study in the show note captions which shows that people that listen to a particular song that I'll describe in a moment experience up to 65% reductions in their anxiety.

特别是宾夕法尼亚大学发表的一项研究，我将在节目笔记标题中提供这项研究的链接，该研究表明，听我稍后将描述的特定歌曲的人，焦虑程度降低了 65%。

That's a significant reduction in anxiety.

这显着减少了焦虑。

And I should point out that 65% reduction in anxiety in this case was accomplished with just three minutes of listening to this one particular song.

我应该指出的是，在这种情况下，仅听这首特定歌曲三分钟就可以减少 65% 的焦虑。

And get this, that particular song was as effective in reducing anxiety as one of the most commonly prescribed benzodiazepines.

明白了，这首歌在减轻焦虑方面与最常用的苯二氮卓类药物一样有效。

So what is this magical anxiety reducing song?

那么这首神奇的减轻焦虑的歌曲是什么呢？

The title of the song is Weightless by Marconi Union.

这首歌的标题是马可尼联盟的《Weightless》。

I hadn't heard of this song prior to researching this episode.

在研究这一集之前我没有听说过这首歌。

I did indeed look up the song on YouTube and listen to the song.

我确实在 YouTube 上查找了这首歌并听了这首歌。

I will provide a link to the song in the show note captions.

我将在节目注释标题中提供该歌曲的链接。

I confess that it is a very relaxing song.

我承认这是一首非常轻松的歌曲。

I also confess that I was not experiencing anxiety when I listened to the song, but it was successful in reducing my level of overall autonomic arousal.

我还承认，当我听这首歌时，我并没有感到焦虑，但它成功地降低了我整体自主神经唤醒的水平。

I found myself more relaxed, etc. Now, of course, what I'm describing in terms of my own experience is not a peer reviewed study.

我发现自己更放松了，等等。当然，现在我所描述的根据我自己的经历并不是一项同行评审的研究。

It's what I would call anecdata, meaning I'm just describing my experience.

这就是我所说的轶事，意思是我只是描述我的经历。

But again, there are peer reviewed studies exploring how this particular song shifts one's autonomic state.

但同样，有同行评审的研究探索了这首特定的歌曲如何改变一个人的自主状态。

And I think this three minutes of listening to this one song should at least be tried by anyone that's trying to reduce their anxiety.

我认为任何想要减少焦虑的人至少应该尝试听这首歌的三分钟。

Because unless you're listening to the song in some way that I'm not aware of, like excessively loud or something of that sort, I can't imagine how listening to the song would be detrimental in any way.

因为除非你以某种我不知道的方式听这首歌，比如声音太大或类似的东西，否则我无法想象听这首歌会有什么损害。

And if you are anything like the subjects in the study that they explored, it could very well be beneficial and help you reduce your anxiety.

如果您与他们所探索的研究对象有任何相似之处，那么这很可能是有益的，可以帮助您减少焦虑。

It's also something that you could keep queued up on your phone or on any device, such that if you think you may experience anxiety, you just put your headphones in and listen to it.

您还可以在手机或任何设备上保留它，这样，如果您认为自己可能会感到焦虑，您只需戴上耳机并收听即可。

You might be wondering whether or not Marconi Union's Weightless is only three minutes long.

您可能想知道马可尼联盟的失重是否只有三分钟长。

Well, I don't know the answer to that, because when you go on YouTube, what you'll see is that clearly a number of people are benefiting from listening to the song to reduce their anxiety.

嗯，我不知道这个问题的答案，因为当你访问 YouTube 时，你会看到显然有很多人通过听这首歌来减少焦虑。

Or at least that a number of people have listened to this song.

或者至少有很多人听过这首歌。

Because if you put Marconi Union Weightless into the search function on YouTube, what you'll quickly discover is that the top video has, get this, 47 million views and it's 10 hours long.

因为如果你把 Marconi Union Weightless 放入 YouTube 的搜索功能中，你很快就会发现排名靠前的视频有 4700 万次观看，而且时长 10 小时。

Now, across today's episode, it's been in the back of my mind that some of you out there, perhaps are trained musicians that you grew up playing an instrument, perhaps sang in choir or at school.

现在，在今天的节目中，我的脑海中浮现出你们中的一些人，也许是训练有素的音乐家，您从小就演奏乐器，也许在合唱团或学校唱歌。

Perhaps you played multiple instruments.

也许您演奏了多种乐器。

Perhaps you even know music theory.

也许您甚至了解音乐理论。

Whereas others, such as myself, were encouraged to play an instrument when we were younger, but then abandoned that instrument.

而其他人，比如我自己，在我们年轻的时候被鼓励演奏一种乐器，但后来放弃了这种乐器。

In fact, I'll just tell you a brief story.

事实上，我只是告诉你一个简短的故事。

When I was a kid, every kid in school was required to pick an instrument.

当我还是个孩子的时候，学校里的每个孩子都被要求选一种乐器。

My parents, for whatever reason, clearly they didn't ask me what I wanted to do, they asked me to play the violin in school.

我的父母，无论出于什么原因，显然他们没有问我想做什么，他们要求我在学校拉小提琴。

And I got the violin.

我得到了小提琴。

I started playing the violin.

我开始拉小提琴。

I took the Suzuki method lessons.

我参加了铃木方法课程。

This is where you don't learn to read music directly.

这是你不能直接学习读乐谱的地方。

There's a number assignment to the different notes and that's initially how you learn.

不同的音符都有一个编号，这就是您最初学习的方式。

I was also supposed to listen to the songs while I slept.

我还应该在睡觉时听歌。

This idea that some of the music and musical learning could be encoded during sleep, an interesting topic because there's actually some emerging evidence for that now.

一些音乐和音乐学习可以在睡眠期间编码，这是一个有趣的话题，因为现在实际上有一些新的证据表明这一点。

But at the time, as far as I know, there were no peer reviewed studies.

但据我所知，当时还没有同行评审的研究。

But nonetheless it was thought that this works, and perhaps it does.

但尽管如此，人们认为这是有效的，而且也许确实有效。

Well, I can tell you one thing for sure, it did not work for me because I have one photo, and truly just one from a concert that I played.

好吧，我可以肯定地告诉你一件事，它对我不起作用，因为我有一张照片，而且实际上只是我演奏的一场音乐会的一张照片。

I must have been about eight or nine years old.

我那时大概八九岁吧。

And within this photo, what you'll notice is there's a gallery of children, all with violins, all of whom's bows are up and my bow is down.

在这张照片中，你会注意到有一群孩子，他们都拿着小提琴，他们所有人的弓都向上，而我的弓向下。

That in addition to the fact that my fly was open in the picture and the fact that every time I played the violin, either by practice or with the teacher present.

除此之外，我的琴弦在照片中是打开的，而且每次我拉小提琴时，无论是通过练习还是在老师在场的情况下。

When we would go to these once a week sessions with an individual teacher, people would cringe.

当我们每周一次与个别老师一起参加这些课程时，人们会感到畏缩。

Animals would cringe.

动物会畏缩。

Literally, dogs would howl.

从字面上看，狗会嚎叫。

Such that my parents did not encourage me to continue playing.

以至于我的父母不鼓励我继续玩。

In fact, they and many others encouraged me to quit playing.

事实上，他们和其他许多人都鼓励我放弃打球。

So I quit playing.

所以我就不玩了。

I confess I don't know how to play any instrument.

我承认我不知道如何演奏任何乐器。

I've attempted a few other instruments in my lifetime.

我一生中尝试过一些其他乐器。

Yes, I believe in neuroplasticity.

是的，我相信神经可塑性。

It is a hallmark feature of our brain.

这是我们大脑的一个标志性特征。

Our brain can learn things even as adults.

即使是成年人，我们的大脑也可以学习东西。

But the point I've tried to make here is that I am not of the category of kids that played an instrument and understands music theory or how to read music.

但我在这里试图指出的一点是，我不属于那种会演奏乐器并了解音乐理论或如何阅读音乐的孩子。

I simply don't.

我就是不这么认为。

And I realize that those of you that are listening to this or watching this out there are probably in a mixed category of proficiency, all the way down to what I would consider my own relationship to music, which is deficiency.

我意识到你们中那些正在听或正在观看的人可能处于混合的熟练程度，一直到我认为自己与音乐的关系，这是缺乏的。

Although I greatly enjoy listening to music and I do have a pretty good ability to memorize lyrics.

虽然我非常喜欢听音乐，而且我记忆歌词的能力也很好。

In any event, the reason I raise this is that there are now dozens if not hundreds, of quality peer reviewed studies using a variety of technical approaches that show that when children, especially children younger than eight, learn to play an instrument, and even better, learn to play multiple instruments, regardless of whether or not they learn to read music, that it leads to greatly enhanced connectivity within their brain that persists into adulthood, and that it facilitates other forms of neuroplasticity and learning, which is basically to say that my brain very likely does not include these enhanced circuits.

无论如何，我提出这个问题的原因是，现在有数十个甚至数百个使用各种技术方法的高质量同行评审研究表明，当孩子，特别是八岁以下的孩子，学习演奏一种乐器，甚至更好地学习演奏多种乐器时，无论他们是否学习阅读音乐，都会大大增强他们大脑内的连通性，这种连通性会持续到成年，并且它促进其他形式的神经可塑性和学习，这基本上是说，我的大脑很可能不包括这些增强的回路。

Which circuits am I referring to?

我指的是哪些电路？

Well, there are a number of different circuits in the brain that have been shown to expand when children learn how to play an instrument as a child, eight or younger.

嗯，事实证明，当孩子们在八岁或更小的时候学习如何演奏乐器时，大脑中的许多不同的回路都会得到扩展。

And again, eight isn't a strict cutoff, and I always have to highlight this.

再说一遍，八并不是一个严格的界限，我总是必须强调这一点。

Forgive the tangent, but when we say eight or younger, I don't want people with nine year old children or a 10 year old kid or even 16 year old kid listening, or even an adult listening to think, oh, the window is shut for me.

请原谅离题，但是当我们说八岁或八岁以下时，我不希望有九岁孩子、10 岁孩子甚至 16 岁孩子的人在听，甚至是成年人在听时会想，哦，窗户对我来说是关着的。

Because when one designs a study, you have to have some thresholds of who you include and who you don't include.

因为当一个人设计一项研究时，你必须有一些关于你包括和不包括谁的门槛。

And sometimes that leads to these kinds of artificial perceptions about where the cutoffs are.

有时这会导致人们对界限在哪里产生人为的看法。

But in any event, it's very clear that if you did learn an instrument when you were young, or ideally even multiple instruments, and even better would be to learn multiple instruments and how to sing along with instrumentals, especially in an improvised manner, well, your brain has expanded connectivity on average relative to children that did not have that experience.

但无论如何，很明显，如果你在年轻的时候确实学习了一种乐器，或者最好是多种乐器，甚至更好的是学习多种乐器以及如何与乐器一起唱歌，特别是以即兴的方式，那么，相对于没有这种经验的孩子，你的大脑平均连接性会扩大。

Now, the good news is that learning how to play an instrument, or even, thankfully for me, listening to novel forms of music, music that you don't typically listen to for 30 to 60 minutes per day, and it doesn't have to be every day, in fact, it can even be just three days a week for 30 to 60 minutes, has been shown to expand brain connectivity in ways that, of course, lends itself to better musical comprehension and even performance.

现在，好消息是，学习如何演奏乐器，或者甚至，谢天谢地，听新形式的音乐，你通常不会每天听 30 到 60 分钟的音乐，而且不一定每天都听，事实上，甚至可以每周只听三天 30 到 60 分钟，已被证明可以扩展大脑连接，当然，这有助于更好的音乐理解甚至表演。

But learning how to play a musical instrument at any age, as well as singing, and singing especially with others in a group, has been shown to enhance learning and the acquisition of new skills separate from musical learning and singing.

但事实证明，在任何年龄段学习如何演奏乐器，以及唱歌，尤其是与其他人一起唱歌，都可以增强学习和获得独立于音乐学习和唱歌之外的新技能。

In other words, it seems that learning how to play an instrument and singing are a gateway to neuroplasticity.

换句话说，学习演奏乐器和唱歌似乎是通往神经可塑性的大门。

And this is again supported by neuroimaging data.

这再次得到了神经影像数据的支持。

Some of the more striking of those data are that children that learned how to play one to three instruments when they were a kid, or that sang in a choir or a group or that were taught to sing solo, for that matter, show up to 30% greater connectivity within this particular brain network that links the two hemispheres of the brain.

其中一些更引人注目的数据是，小时候学习过如何演奏一到三种乐器的孩子，或者在合唱团或团体中唱歌的孩子，或者被教导独唱的孩子，在这个连接大脑两个半球的特定大脑网络中表现出高达 30% 的连通性。

Now, as soon as I say two hemispheres of the brain, it starts drawing up a lot of ideas in people's heads, mainly derived from pop psychology, that there are left-brained people and right-brained people.

现在，我一说大脑的两个半球，人们的头脑中就开始产生很多想法，主要源自流行心理学，即有左脑人和右脑人。

I've touched on this before, but I want to make this abundantly clear again.

我之前已经谈过这一点，但我想再次清楚地说明这一点。

Now, most of what you've heard about so-called left-brained people or right-brained people is complete and total nonsense.

现在，你所听到的大多数所谓的左脑人或右脑人的说法都是完全无稽之谈。

It's myth.

这是神话。

There are some functions in the brain that are lateralized to the left or the right hemisphere, in particular, prosody, the sort of lilting and falling of speech, and in singing, is highly lateralized in the brain.

大脑中的一些功能是偏向左半球或右半球的，特别是韵律，即说话的轻快和落音，以及唱歌，在大脑中是高度偏侧化的。

Other aspects of language can be lateralized in the brain.

语言的其他方面可以在大脑中偏侧化。

But really, if you hear that certain people are more emotional or certain people are more logical based on right-brain, left-brain stuff, that stuff is completely false.

但实际上，如果你听说某些人更情绪化，或者某些人根据右脑、左脑的东西更逻辑，那么这些东西是完全错误的。

It's complete garbage.

这完全是垃圾。

In fact, it's not based on any real solid data.

事实上，它并不是基于任何真实可靠的数据。

So when I say that learning an instrument or learning how to sing young or even as an adult, is beneficial for increasing the connectivity between the two sides of the brain, what that increased connectivity between the two sides of the brain, which is, by the way, mediated through a structure called the corpus callosum, is not about enhancing one's emotional capacity or logical capacity.

因此，当我说年轻时甚至成年时学习乐器或学习唱歌有利于增加大脑两侧之间的连接性时，顺便说一句，通过一种称为胼胝体的结构来调节大脑两侧之间连接性的增加，并不是为了增强一个人的情感能力或逻辑能力。

It's really about increasing the capacity of all brain circuits, or at least the brain circuits that are connected up directly with a corpus callosum, which includes many brain circuits for things like cognition, language, learning, speech, mathematics.

它实际上是关于增加所有大脑回路的能力，或者至少是与胼胝体直接连接的大脑回路的能力，其中包括许多用于认知、语言、学习、言语、数学等的大脑回路。

A lot of people don't realize this, but a lot of musicians are also especially adept at mathematics.

很多人没有意识到这一点，但很多音乐家也特别擅长数学。

And for you musicians, you're probably nodding, of course, right?

对于你们音乐家来说，您当然可能会点头，对吧？

Because music is grounded in theory that has basis in math and in physics, something that we will address in a future episode about harmonics, etc. When children or adults learn how to play a musical instrument, or several, or how to sing and play musical instruments, that increased connectivity in the corpus callosum is essentially providing multiple highways of options for learning all sorts of things.

因为音乐是以数学和物理为基础的理论为基础的，我们将在未来的一集中讨论和声等问题。当儿童或成人学习如何演奏一种或多种乐器，或者如何唱歌和演奏乐器时，胼胝体中增加的连接性本质上为学习各种事物提供了多种选择的高速公路。

So it's something that I highly encourage, so much so that I intend to finally learn how to play an instrument.

所以这是我非常鼓励的事情，以至于我打算最终学习如何演奏乐器。

I've got a particular instrument in mind that I've wanted to learn how to play for a very long time.

我心中有一种特殊的乐器，我长期以来一直想学习如何演奏它。

But based on my prior experience with trying to learn an instrument, and because I like to consider myself a considerate person.

但根据我之前尝试学习乐器的经验，并且因为我喜欢认为自己是一个体贴的人。

I intend to do this more or less in isolation from people and indeed from animals as well.

我打算或多或少地与人隔离，甚至与动物隔离。

And for those of you that don't have the time or energy or desire to learn new forms of music, you'll be perhaps delighted to know that just listening to novel forms of music, and in particular, when you listen to novel forms of music and you pay attention to that music, not just letting it play in the background, that, too, has been demonstrated to expand the brain's capacity for neuroplasticity, its ability to modify itself and make it better at learning other sorts of things, both cognitive and physical.

对于那些没有时间、精力或愿望学习新形式音乐的人来说，您可能会很高兴地知道，仅仅听新形式的音乐，特别是当您听新形式的音乐并注意该音乐，而不仅仅是让它在背景中播放时，这也已被证明可以扩展大脑的神经可塑性能力，其自我修改的能力，并使其更好地学习其他类型的事物，包括认知和身体。

So I highly encourage you to listen to the music you love.

所以我强烈鼓励你听你喜欢的音乐。

I certainly love to listen to the music that I delight in and have for so many years.

我当然喜欢听我多年来喜欢的音乐。

But there's also strong scientific support to encourage listening to new forms of music that hopefully you will like.

但也有强有力的科学支持来鼓励您聆听希望您会喜欢的新形式的音乐。

But nonetheless, the mere foraging for and listening to novel forms of music itself seems to activate brain circuitry in a way that allows for better learning and comprehension of all sorts of things.

但尽管如此，仅仅寻找和聆听新颖形式的音乐本身似乎就能激活大脑回路，从而可以更好地学习和理解各种事物。

So today we've been talking about music in the brain, and I confess this is an enormous topic, so much so that I had to discard entire sets of data and discussion around, for instance, the mathematical structure of music and how that relates to the mathematical structure of firing of neurons.

所以今天我们一直在谈论大脑中的音乐，我承认这是一个巨大的话题，以至于我不得不放弃整套数据和讨论，例如音乐的数学结构以及它与神经元发射的数学结构的关系。

We touched on this a little bit, however, in the context of certain frequencies of sounds that we hear, creating certain frequencies of neuronal firing and activation in the brain.

然而，我们在我们听到的特定频率的声音的背景下稍微触及了这一点，这些声音在大脑中产生了特定频率的神经元放电和激活。

I mean, just think about that, how amazing that is!

我的意思是，想想看，那是多么神奇啊！

It's literally like the brain playing your neurons like a piano.

从字面上看，这就像大脑像钢琴一样演奏神经元。

This is not what happens when you smell a particular odor or taste a particular taste or see a particular face or visual stimulus.

当您闻到特定的气味或尝到特定的味道或看到特定的面孔或视觉刺激时，不会发生这种情况。

Incredible things happen within those senses as well.

在这些感官中也会发生令人难以置信的事情。

But there is something oh so fundamental and incredible about music in its ability to tap into our neural circuitry and our neural chemistry in ways that shift our emotional states and our motivational states.

但音乐有一个非常基本和令人难以置信的东西，它能够利用我们的神经回路和神经化学物质，从而改变我们的情绪状态和动机状态。

So we talked about ways that music can be leveraged to shift our emotional and motivational states.

因此，我们讨论了如何利用音乐来改变我们的情绪和动机状态。

Again, not as a way to reduce music to its reductionist parts, but rather to help us gain understanding into how the brain responds to music and how we can leverage music of all kinds with and without lyrics, how we can balance the contrast between music and silence to increase motivation, and so on and so on.

再说一次，这并不是将音乐简化为简化部分的一种方式，而是帮助我们了解大脑如何对音乐做出反应，以及我们如何利用各种有歌词和无歌词的音乐，我们如何平衡音乐和沉默之间的对比以增加动力，等等。

For those of you that are interested in the more formal structure of music and how it relates to brain function, and vice versa, as well as for those of you that are interested in singing and songwriting and more along the lines of lyrical content, and how singing in groups, and how improvisation of singing and musical playing can impact brain function and plasticity.

对于那些对更正式的音乐结构及其与大脑功能的关系感兴趣的人，反之亦然，以及对歌唱和歌曲创作感兴趣的人，以及对抒情内容感兴趣的人，以及团体歌唱如何以及歌唱和音乐演奏的即兴创作如何影响大脑功能和可塑性。

I promise you there's going to be both an expert guest coming on the podcast to discuss that, as well as a solo episode on those topics.

我向你保证，播客中将会有一位专家嘉宾来讨论这个问题，也会有关于这些主题的个人节目。

Again, the topic of music in the brain being far too vast to cover in just one conversation.

再说一遍，大脑中的音乐话题太过广泛，无法仅用一次谈话来涵盖。

With that said, I hope that today's discussion allowed for you to think about music differently.

话虽如此，我希望今天的讨论能让您对音乐有不同的思考。

Hopefully it will lead you to listen to music a bit differently, perhaps even leverage music for different purposes in your life, and above all, to think about music and to enjoy music, either listening to it or playing it, or both.

希望它能引导您以不同的方式听音乐，甚至可能在生活中将音乐用于不同的目的，最重要的是，思考音乐并享受音乐，无论是听音乐还是演奏音乐，或两者兼而有之。

Because as you now know, music isn't just able to activate your brain, but rather your brain contains vast amounts of real estate that are literally there to listen to music.

因为正如您现在所知，音乐不仅能够激活您的大脑，而且您的大脑还包含大量可以听音乐的空间。

If you're learning from, and or enjoying this podcast, please subscribe to our YouTube channel.

如果您正在学习或喜欢此播客，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、零成本的方式。

In addition, please subscribe to the podcast on both Spotify and Apple.

此外，请在 Spotify 和 Apple 上订阅该播客。

And on both Spotify and Apple.

Spotify 和 Apple 上都有。

You can leave us up to a five star review.

您可以给我们留下五星级的评价。

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。

If you have questions for me or comments about the podcast or guests that you'd like me to consider hosting on the Huberman Lab podcast, please put those in the comments section on YouTube.

如果您对我有疑问或对您希望我考虑在 Huberman Lab 播客上主持的播客或嘉宾有意见，请将这些意见放在 YouTube 的评论部分。

I do read all the comments.

我确实阅读了所有评论。

Not on today's episode, but on many previous episodes of the Huberman Lab podcast, we've discussed supplements.

不是在今天的节目中，而是在 Huberman Lab 播客的许多之前的节目中，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, for hormone support, and for focus.

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好处，例如改善睡眠、激素支持和注意力集中。

The Huberman Lab podcast is partnered with Momentous Supplements.

Huberman Lab 播客与 Momentous Supplements 合作。

Because Momentous Supplements are the very highest quality, they also ship internationally, and they tend to focus on single ingredient formulations, which makes it easy to develop the most biologically effective and cost effective supplement regimen for you.

由于 Momentous 补充剂具有最高的品质，因此它们还进行国际运输，并且倾向于专注于单一成分配方，这使得您可以轻松地为您开发最具生物有效性和成本效益的补充剂方案。

If you'd like to see the supplements discussed on the Huberman Lab podcast, you can go to livemomentous, spelled O-U-S, so it's 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 me on social media, please do so.

如果您还没有在社交媒体上关注我，请这样做。

I am Huberman Lab on all social media platforms.

我是所有社交媒体平台上的 Huberman Lab。

So that's Instagram, Twitter, LinkedIn, Threads, and Facebook.

这就是 Instagram、Twitter、LinkedIn、Threads 和 Facebook。

And on all those platforms I cover science and science-related tools, some of which overlaps with the content at the Huberman Lab podcast, but much of which is distinct from the content on the Huberman Lab podcast.

在所有这些平台上，我介绍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。

So again, it's Huberman Lab on all social media platforms.

再说一遍，所有社交媒体平台上都是 Huberman Lab。

And if you haven't already subscribed to our newsletter, we have a zero cost monthly newsletter.

如果您还没有订阅我们的时事通讯，我们有一份零成本的每月时事通讯。

It's called the Neural Network Newsletter that provides podcast summaries as well as toolkits such as a toolkit for sleep, toolkit for focus, toolkit for neuroplasticity, toolkit for fitness, deliberate cold exposure, heat exposure, and on and on again, all available, zero cost.

它被称为神经网络通讯，提供播客摘要以及工具包，例如睡眠工具包、专注工具包、神经可塑性工具包、健身工具包、故意冷暴露、热暴露等等，全部可用，零成本。

You simply go to hubermanlab.com, go to the menu, scroll down to newsletter, tap on newsletter, and then give us your email.

您只需访问 hubermanlab.com，进入菜单，向下滚动到时事通讯，点击时事通讯，然后向我们提供您的电子邮件。

And I want to emphasize we do not share your email with anybody.

我想强调，我们不会与任何人分享您的电子邮件。

Thank you once again for joining me for today's discussion about music and your brain.

再次感谢您参加今天关于音乐和大脑的讨论。

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。