Breathe in through the nose. Allow the air to glide down your windpipe as if it’s filling your abdomen. Your tummy – not your chest – should rise gently like a balloon filling with air. It might help to place a hand on your abdomen to monitor movement. As you exhale, let your abdomen sink gently like a balloon deflating.
通过鼻子呼吸。让空气滑入气管,慢慢充满腹部。你的肚子——而不是你的胸部——应该像充满气的气球那样慢慢变大。可以把手放在腹部上来感觉肚子的变化。当你呼气时,让腹部就像泄气的气球那样慢慢变小。
You should be breathing 12 to 14 times a minute. If you breathe more frequently than this, gently slow your inhalations and exhalations.
每分钟应呼吸12到14次。如果你呼吸的频率较快,慢慢地调整吸气和呼气。
Try this exercise twice a day for a few minutes at a time. You should find yourself feeling more energised and less stressed.
一天练习两次,一次几分钟。你会发现自己会更有活动,压力也会变小。
QUICK FIXES
七、快速修复
If you suffer from mid-afternoon inertia but don’t want to glug a double espresso to get you through the rest of the day, there are alternative pick-me-ups that have been proven to work.
如果你下午三点左右昏昏欲睡,但是不想咕嘟咕嘟的喝特浓咖啡来提神,还有一些已证明有效的方法能让你清醒。
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