紧张时为什么要深呼吸

You've probably heard the advice to take a deep breath if you've ever felt anxious. Come to find out, there's a good reason behind this suggestion, as breathing exercises are a healthy way to cope with anxiety (via Mayo Clinic).

如果你曾经感到焦虑，你可能听过这样的建议:深呼吸。现在我们来看看这个建议背后的原因，因为呼吸练习是一种应对焦虑的健康方式。

How you breathe affects your entire body, which is why it's important to be aware of how you are doing it. Deep breathing is one of the best ways to help your body relieve tension. According to experts, when you take a deep breath, you are telling your brain to relax, which in turn delivers the message to your body (via University of Michigan Medicine). Taking deep breaths when you feel stressed can decrease high blood pressure and a rapid heart rate.

呼吸会影响你的整个身体，这就是为什么要你知道如何呼吸的重要性。深呼吸是帮助身体缓解紧张的最好方法之一。专家表示，当深呼吸时，你是在告诉你的大脑放松，这反过来又把信息传递给你的身体。当你感到有压力时，深呼吸可以降低高血压和快速的心率。

On the other hand, shallow breathing, which uses the chest muscles instead of the diaphragm to do most of the breathing, can increase stress because the lower part of the lungs do not receive enough oxygen. This lack of oxygen often leads to stress and anxiety (via Harvard Health Publishing).

另一方面，使用胸部肌肉而不是隔膜来完成大部分呼吸的浅呼吸会增加压力，因为肺的下部没有得到足够的氧气。这种缺氧通常会导致压力和焦虑。

Many forms of breathing exercises work to lower anxiety. Some of them involve movement, but others are quite simple and can be done almost anywhere.

很多形式的呼吸练习都能降低焦虑。其中一些涉及运动，但其他一些则相当简单，几乎可以在任何地方做。

One way to lower anxiety is to focus on your exhalation while taking deep breaths. According to Healthline, exhaling is the part of breathing that signals the body to relax. Begin with a thorough exhale and let your lungs fill back up naturally for several minutes.

减轻焦虑的一种方法是在深呼吸的同时专注于你的呼气。根据Healthline的说法，呼气是向身体发出放松信号的一部分。从一个彻底的呼气开始，让你的肺自然充盈几分钟。

Another way to manage anxiety is to practice diaphragm breathing, which allows your lungs to fill completely with oxygen. A good way to practice this exercise is to lie down on your back with one palm on your chest and one on your belly. Inhale by using your stomach muscles while keeping your chest still. Practice for ten minutes a few times a day.

另一种控制焦虑的方法是练习横膈膜呼吸，它能让你的肺部完全充满氧气。练习这个练习的一个好方法是仰卧，一只手掌放在胸部，一只手掌放在腹部。用腹部肌肉吸气，同时保持胸部不动。每天练习几次，每次十分钟。

Sitting quietly and breathing deeply while focusing your attention solely on your breath for about 20 minutes can also calm rattled nerves.

静坐深呼吸，将注意力集中在呼吸上大约20分钟也可以平复紧张的神经。

So the next time you feel a wave of anxiety coming on, take some time to de-stress by taking some deep breaths.

所以下次你感到焦虑的时候，花点时间做几次深呼吸来缓解压力吧。