“It’s the only autonomic process that can be controlled,” said Dr. Seppala, who is also the lead author of a study published last month in The Journal of Traumatic Stress that found that a breathing-based meditation was able to decrease post-traumatic stress in American military veterans. “We can learn to have an impact on our nervous system,” she said.

“它是唯一可控的自发过程，”斯帕拉博士说。她也是上月发表在《创伤压力杂志》(The Journal of Traumatic Stress)上的一项研究的主要作者。那项研究发现，以呼吸为基础的冥想能减轻美国退伍军人的创伤后压力。“我们能学会对自己的神经系统施加影响，”她说。

The breathing-based meditation that was used by the researchers is known as Sudarshan Kriya Yoga, and it has also been shown to increase self-reported “optimism and well-being” in college students, and to decrease self-reported anxiety in people with general anxiety disorder. Don’t have time for meditation or yoga? Experts say to make time, because the better you are, the better your fellow travelers will be.

研究者们所使用的呼吸冥想被称为净化呼吸法，大学生练习后自称变得“更乐观、健康”，有焦虑障碍的人练习后自称焦虑减轻。没时间冥想或做瑜伽？专家们说，那就腾出时间来，因为你变得更好，跟你同行的旅客们也会变得更好。

“Taking care of yourself,” Dr. Seppala said, “is the most unselfish thing you can do.”

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