Breathwork led to more benefits than alternative treatments.
与代替疗法,呼吸带来更多的好处

Anxiety disorders are the most common mental illness in the USA, affecting 40 million adults. Now, during the pandemic, anxiety levels have increased: fear of going out, grocery shopping, taking care of your kids or managing work—anxiety when you watch the news or even walk past another person.

焦虑症是美国最常见的精神疾病,影响4000万成人。现在,在大流行期间,焦虑程度已经增加:害怕出去,杂货店购物,照顾你的孩子或管理工作,焦虑,当你看新闻,甚至走过别人。

You may have tried yoga, meditation but still… you feel anxious. So what can you do? Two new randomized clinical trials out of Yale (by our group) and Harvard (by Michael Goldstein and colleagues) suggest that breathing may help most. 

你可能尝试过瑜伽,冥想,但还是。。你感到焦虑。那你能做什么?耶鲁大学(我们小组)和哈佛大学(麦克尔·戈德斯坦和其同事)的两项新的随机临床试验表明,呼吸可能最有说明。

Anxiety is overwhelming. It disrupts everything that you do, from work to relationships. It’s hard to focus, to think clearly, to make decisions, and to be creative—which brain-imaging research confirms. Your emotional intelligence also is impacted. In fact, anxiety makes you more self-focused, and you are not as good at connecting with others. It’s easier to lose your cool. Relationships with colleagues may suffer. Worse, so can relationships with loved ones. You may be impatient or snappish with your family. Sleep is disturbed, immunity is compromised and you’re exhausted.

焦虑是压制性的。它打乱了你所做的一切,从工作到人际关系。很难集中注意力,想清楚,做决定,要有创造力 – 脑成像研究证实了这一点。你的情商也会收到影响。实际上,焦虑使你更加专注,而且你并不善于与他人联系。失去冷静更容易。与同事的关系可能会受到影响。更糟的是,与亲人的关系也一样。你可能不耐烦或对你的家人急躁。睡眠被打扰了,免疫力受损了,你精疲力尽了。

That’s what happens when you are constantly in fight-or-flight mode. 

当你经常处于战斗或飞行模式时,就会发生这种情况。

When Mindfulness Doesn’t Work
当正念不起作用时

So what can you do? 
那你能做什么?

You’ve heard of mindfulness and it may or may not have worked for you. If you have high anxiety, you might find that sitting there, “observing your thoughts moment-to-moment in a non-judgmental way”—as your instructor or app taught you—is not only hard, it’s impossible.  Research reviews show that the data on mindfulness is mixed. It works for some, but not for others. 

你听说过正念,它可能为你工作,也可能没有为你工作。如果你有高度的焦虑,你可能会发现,坐在那里,“以非判断的方式观察你的想法” – 正如你的教练或应用程序教你 – 不仅是很难的,这是不可能的。研究评论显示,关于正念的数据好坏参半。它适用于某些人,但对另一些人则不一定。

A few years ago, our research team wanted to help veterans returning from Iraq and Afghanistan with post-traumatic stress. Many had gone through regular courses of therapeutic or pharmacological treatment—nothing had worked. 

几年前,我们的研究小组希望帮助从伊拉克和阿富汗归来的退伍军人承受创伤后的压力。许多人通过常规的治疗或物理治疗课程 – 没有工作。

So we tried a breathing protocol called SKY Breath Meditation (SKY stands for Sudarshan Kriya, also discussed in James Nestor’sbook on breathing, BREATH). In our study, using the SKY Breath Meditation, we were able to normalize the veterans’ anxiety in one week. Their anxiety levels were still normal one month and one year later, suggesting lasting improvement. Physiologically, we saw the same thing: We measured their startle response, a measure of anxiety.

因此,我们尝试了一个呼吸协议,称为SKY呼吸冥想(SKY代表 – 净化呼吸法,也在詹姆斯·内斯特的书里的呼吸单元讨论过)在我们的研究,使用“SKY呼吸冥想”,我们能够在一个星期内使退伍军人的焦虑正常化。他们的焦虑水平在一个月和一年后任然正常,这表明持续改善。从生理学上,我们看到了同样的事情:我们测量了他们的焦虑反应,一种焦虑的衡量标准。

SKY Breath Meditation is a comprehensive series of breathing exercises taught in online or in-person workshops (by non-profit Art of Living Foundation, or for college students by SKY Campus Happiness, and veterans by Project Welcome Home Troops. There’s even a middle and high school program called SKY Schools.)

SKY呼吸冥想是一个全面的呼吸练习,有在线或亲自研讨会(由义工组织教授,生活的艺术,或为大学生SKY校园幸福,和退伍军人项目“欢迎回家部队。甚至有一个初中和高中课程叫SKY学校)

New Yale/Harvard Studies on SKY Breath Meditation
新耶鲁/哈佛研究SKY呼吸冥想

We just published a new study at Yale evaluating the impact of three well-being programs on undergraduates whose stress levels tend to increase as the semester goes on: SKY Breath Meditation, Mindfulness Based Stress Reduction and Emotional Intelligence—compared to a control group. The participants took part in the classes during the course of a college semester. Of all the programs, SKY Breath Meditation that had the most benefits—improving stress, depression, mental health, social connection, mindfulness and positive emotion. The Emotional Intelligence program improved one factor: mindfulness. The Mindfulness-Based Stress Reduction, to our surprise, showed no impact at all.  

我们刚刚发布一项新的研究在耶鲁大学,评估三个健康计划对大学生的影响,与对照组相比,这些大学生的压力水平随着学期的进行而增加:SKY呼吸冥想,基于正念的减压和情商。学员在大学学期期间参加课程。在所有的节目中,SKY呼吸冥想的好处最大 – 改善压力,忧郁,心理健康,社交关系,专注和积极情绪。情商计划改进了一个因素:专注。令我们惊讶的是,基于正念的减压没有任何影响。

Similarly, a new study out of University of Arizona and Harvard shows that, when compared to a traditional cognitive approach, SKY Breath Meditation shows stronger results, improving stress, sleep, social connectedness, distress, anxiety, depression, conscientiousness, self-esteem, and life satisfaction. Additionally, the Harvard study showed evidence of long-term benefit (in fact, there appeared to be stronger benefits 3 months later) and physiological benefits. Participants in the SKY Breath Meditation program showed less cardiac signs of stress before a stressful event. 

同样亚利桑那大学和哈佛大学的一项新研究表明,与传统的认知方法相比,SKY呼吸冥想表现出更强的结果,改善压力,睡眠,社会联系,苦恼,焦虑,忧郁,认真,自尊和生活满意度。此外,哈佛的研究表明,长期效益的证据(事实上,3个月后似乎有更强的好处)和生理效益。SKY呼吸冥想计划的参与者在压力事件前表现出较少的心脏压力迹象。

Why Does Breathing Work?
呼吸如何操作?

Your breath is connected to your nervous system in many ways. By changing your breathing, you can calm yourself down in minutes. When you inhale, your heart rate and blood pressure increase, and when you breathe out they decrease. Just by lengthening your exhales, you can start to tap into the rest-and-digest (parasympathetic) nervous system—the opposite of fight-or-flight. You start to relax. 

你的呼吸在许多方面与你的神经系统相连。通过改变你的呼吸,你可以在几分钟内让你自己平静下来。当你吸气时,你的心率和血压会升高,当你呼气时,它们会降低。只要延长呼吸时间,你就可以开始进入休息和消化(副交感神经)神经系统 – 与战斗或飞行相反。你开始放松。

Research also shows that emotions are linked to breathing patterns and that you can change how you feel with your breath. If you feel anxious or angry, you’ll notice that your breath is fast and shallow. When you are relaxed, you’ll notice that you breathe slow and deep. Other examples are laughing and sobbing. The interesting part is that when you change the way you breathe, you can change your emotions. It’s a two-way street. By changing your breath, you can change how you feel.  

研究也表明情绪与呼吸模式有关,你可以改变你的呼吸感觉。如果你感到焦虑或愤怒,你会发现你的呼吸时快速和浅。当你放松时,你会发现你呼吸缓慢而深沉。其他的列子是欢笑和沮丧时。有趣的是,当你改变你的呼吸方式,你可以改变你的情绪。这是一条双向的道路。通过改变你的呼吸,改变你的感受。

Article from 文章来自 Pschologytoday.com