放松只需6秒

批一啊pia

“Smile, breathe and go slowly.” – Thich Nhat Hanh

“微笑，呼吸，慢慢地走”——一行禅师

    Editor’s note: This is a guest post from Sarah, a psychiatrist of How to Cope with Pain.

编者寄语：这篇文章来自于一名叫Sarah的精神病学家，教人们如何放下痛苦。

    Ever have one of those days when it seems there’s not a minute to catch your breath, let alone meditate or relax? A day when you feel like the proverbial busy bee, with no time to admire the fragrant flowers you’re landing on?

这几天似乎你是不是都没有一天有时间来喘口气，丢下你的计划或者休息一下？你是不是觉得你自己像一个忙碌的蜜蜂，没有时间来欣赏你采蜜的芳香的花朵？

    Leo has given us some wise ways to relax, simplify, and take life more slowly, but you might still find it tricky to always put these suggestions to use. Or, perhaps for you, some days flow smoothly, but there are still some – or many – during which taking a break feels impossible.

Leo给了我们一些简单的放松的方法，简单的说，就是让生活慢下来，但是你也许还是会认为很难把这些建议付诸实践;也许，你会发现，你的生活过得很平静，但是始终觉得放松是不可能的一件事。

    On those days, instead of an evening, an hour, or even 15 minutes to relax, could you spare 6 seconds?

你能够在一天中腾出6秒的时间，而不是一个晚上，一个小时，甚至15分钟来放松吗？

    Yes, that’s right… 6 seconds. That’s the time it takes to let yourself have 1 relaxing breath. 2 seconds breathing in through your nose, and 4 seconds exhaling through your mouth. Right now, I’m going to ask you to take 12 seconds for an experiment. At the end of this sentence, practice that relaxing breath… 2 seconds in and 4 seconds out.

这就对了，只需要6秒你就可能放松自己。2秒的时间把空气吸进你的鼻子，然后4秒的时间把空气呼出来。现在，我想让你花12秒的时间来进行尝试。在这段话结束的时候，练习呼吸，2秒吸气，4秒呼气。

    That’s right. And once again at the end of this sentence.

好了，现在这段话完了以后，再来一遍。

    Even that little amount of time – 6 seconds – can help your body and mind relax. Let your heart rate slow. Let some of the stress slide away.

只需要很少的时间——6秒，就能够帮助你的身心和思想得到放松。让你的心率慢慢降下来，让所有的压力都烟消去

    Now how can you give yourself the gift of relaxing breaths during even your busiest days? One answer is to pair a relaxing breath with an activity that comes up repeatedly during your day. For example, let’s say you’re a secretary. Each time your phone rings, breathe before you answer it. (6 seconds is less than the time it takes for the phone to ring again, so no one will even notice you’re taking time for yourself.)

现在你怎么才能在自己最忙的时候给自己一个放松呼吸的奖励呢？其中一个办法就是把放松呼吸与自己一天中最常做的事情结合起来。例如，假设你是一个秘书，每次你打电话的时候，在说话之前深呼吸一下。（6秒远远小于电话第二次响起的时间，所以没有人会提醒你抓紧时间接电话）

    Here are some other examples of fitting in a single breath, using – you guessed it – BREATHE:

这里有一些其它的适合一个人练习呼吸的例子，那么，开始吧。

    B: If you’re a Blogger, take a breath each time you click “save” when writing an article for your blog.

B：如果你是一个写博客的人，每次在博客上写完一篇文章点“保存”的时候，放松呼吸吧。

    R: If you make Reservations for an airline, take a breath each time you book a flight going east.

R：如果你在一个航空公司订了机票，每次订飞往东方的时候，放松呼吸吧。

    E: If you’re an Engineer, take a breath each time you use your calculator.

E：如果你是一个工程师，每次计算前都放松呼吸吧。

    A: If you’re an Accountant, take a breath each time you see a number ending in 6.

A：如果你是一个会计师，每次看到帐目以6结尾时放松呼吸吧。

    T: If you’re a Teacher, take a breath each time the school bell rings.

T：如果你是一个老师，每次上课铃声响时，放松呼吸吧。

    H: If you’re a Highway tollbooth operator, take a breath each time a white car comes through your lane.

H：如果你是一个高速路上的过路收费员，每次当一辆白色的轿车开过来的时候，放松呼吸吧。

    E: If you’re an Editor, take a breath each time you correct a comma

.E：如果你是一个编辑，每当你改正一个逗号的时候，放松呼吸吧。

    Now it’s time to put your creativity to work for yourself. You’re invited to fill in the blanks below, and then share in the comments what you’ll do to regularly sneak in relaxed breathing during your day.

现在是时候把你的创造力带到你的工作中去了。请填完以下空格，然后分享下面的评论，像以前一样放松呼吸吧。

    I’m a _________________, so I’ll take a breath each time I ________________________.

我是一个——————————，所以每当我做————————的时候就会放松呼吸。

    Will you commit to try this exercise today? Remember, even busy bees rest. The American Bee Journal says so. And if they can do it, so can you!

你今天会做这个小练习吗？记住，就连最忙的蜜蜂也会休息，美国的Bee Journal这样说到。如果蜜蜂也会休息，那么你也可以。

    How to Cope with Pain, hosted by a psychiatrist specializing in chronic pain management, frequently writes about breathing, relaxing, and managing stres

《怎样处理烦恼》是由一个专门从事长期烦恼研究的精神病学家写的，在书中频繁的提到深呼吸，放松和缓解压力。