Name: 只需要2分鐘 ► 這個練習能瞬間提高你的專注力！- 聽聽史丹佛大學教授怎麼說 - Dr Andrew Huberman 安德魯．胡伯曼博士（中英字幕） (只需要2分鐘 ► 這個練習能瞬間提高你的專注力！- 聽聽史丹佛大學教授怎麼說 - Dr Andrew Huberman 安德魯．胡伯曼博士（中英字幕）)
Uploaded: 2024-10-20T06:02:05.000Z
Duration: 2 min 56 s

程度副詞

For those of you that have a hard time obtaining focus for sake of work or focus for sake of anything, there's a really cool way that you can explore this chemistry of your breathing and your bloodstream and the way that your brain works in ways that can really benefit your health.

對於那些很難為了工作或任何事情而集中精力的人來說，有一種很酷的方法可以讓你探索呼吸和血液的化學反應，以及大腦工作的方式，從而真正有益於你的健康。

情態副詞

You want to essentially sit or lie down, doesn't really matter.

你想坐著還是躺著，其實並不重要。

You definitely don't want to be anywhere near water.

And what you want to do is you're going to breathe in deep.

So that's going to increase your heart rate and then exhale passively by just letting air fall out of your mouth.

這樣會提高心率，然後被動地呼氣，讓空氣從口中吐出。

So you breathe in vigorously and then you let the air just fall out of your mouth.

所以，你要用力吸氣，然後讓空氣從嘴裡吐出來。

When you do that, what you're essentially doing is you're bringing in a lot of oxygen through that deep breath and you're exhaling a little bit of that carbon dioxide.

當你這樣做時，你基本上是在通過深呼吸吸入大量氧氣，同時呼出少量二氧化碳。

But if you were to repeat it 25 times, maybe 30 times, you would essentially start bringing in a lot of oxygen and blowing off or exhaling a lot of carbon dioxide.

但如果你重複 25 次，也許 30 次，你基本上就會開始吸入大量氧氣，吹走或呼出大量二氧化碳。

So you're actually going to change the chemistry of your internal landscape.

是以，你實際上會改變你體內的化學成分。

And there are some really interesting reasons for wanting to do that.

要做到這一點，有一些非常有趣的原因。

So I'm not going to do all 25 or 30 now, maybe do five or 10 so you can get a sense of what it looks like.

所以我現在不打算做完 25 或 30 個，也許只做 5 或 10 個，這樣你就能瞭解它是什麼樣子了。

So it's inhale, exhale through the mouth.

Two second or so inhale, and then a one second or so exhale.

吸氣兩秒左右，然後呼氣一秒左右。

And as I was doing that, I can kind of feel my face get flush and my body is heating up and my brain is heating up.

就在我這樣做的時候，我能感覺到我的臉在發紅，我的身體在發熱，我的大腦在發熱。

Well, that pattern of breathing is increasing levels of adrenaline in my brain and body and I'm getting more alert.

這種呼吸模式提高了我大腦和身體中的腎上腺素水準，讓我變得更加警覺。

Then after 25 or 30 of those, you exhale all your air.

然後在 25 或 30 次之後，呼出所有空氣。

You can do that, your nose or your mouth.

And then you hold your breath with your lungs empty for about 15 to 30 seconds.

然後屏住呼吸，肺部放空約 15 至 30 秒。

Now, for those of you that want to explore this and please be careful as you explore this, don't do anything stupid, like do this while you're driving or something like that.

現在，對於那些想要探索這個問題的人來說，在探索的過程中請務必小心，不要做任何愚蠢的事情，比如在開車的時候做這個，或者類似的事情。

And what you'll find then is you can hold your breath for a very long time.

然後你會發現，你可以屏住呼吸很長一段時間。

And the reason you can do that is because you've blown off all the carbon dioxide or most of the carbon dioxide in your bloodstream.

你之所以能做到這一點，是因為你已經吹走了血液中所有或大部分的二氧化碳。

So you've shifted the chemistry of your blood by modulating your air, by modulating the mechanics of your diaphragm and lungs and thereby shift the way your mind works, your brain.

是以，你通過調節你的空氣，調節你的橫膈膜和肺部的機械結構，改變了你血液中的化學成分，從而改變了你的思維和大腦的工作方式。

In fact, what you'll notice is that even though during that 25 or 30 breaths, you'll feel very alert.

事實上，你會發現，即使在這 25 或 30 次呼吸中，你也會感到非常警覺。

When you exhale all your air and you're in the breath hold, you will feel very alert, but very, very calm.

當你呼出所有空氣並屏住呼吸時，你會感覺非常警覺，但又非常非常平靜。

Some of you may be familiar with this practice, so-called Wim Hof breathing.

有些人可能對這種所謂的 Wim Hof 呼吸法並不陌生。

Wim Hof is a practitioner of what's called Tummo breathing.

維姆-霍夫（Wim Hof）是所謂 "圖摩呼吸法 "的實踐者。

Tummo breathing has been around for centuries.

Tummo 呼吸法已經存在了幾個世紀。

And for those of you that are familiar with breath work and yoga practices, I acknowledge that nothing I just described is new based on science.

對於那些熟悉呼吸法和瑜伽練習的人來說，我承認我剛才所描述的都不是基於科學的新東西。

 However, the science informs why those practices work.

然而，科學告訴我們這些做法為什麼有效。

只需要2分鐘 ► 這個練習能瞬間提高你的專注力！- 聽聽史丹佛大學教授怎麼說 - Dr Andrew Huberman 安德魯．胡伯曼博士（中英字幕） (只需要2分鐘 ► 這個練習能瞬間提高你的專注力！- 聽聽史丹佛大學教授怎麼說 - Dr Andrew Huberman 安德魯．胡伯曼博士（中英字幕）)