以帮助你在60秒内入睡的呼吸技巧

Tumblr上有人分享了一个呼吸技巧，可以帮助你在60秒内入睡，很多人说这个方法很有效

Tumblr is, without a doubt, a cornucopia of endless content which varies from funny to serious, from political to comical, from sad to uplifting. There’s plenty of art, tutorials, debates, and, of course, plenty of ‘tips and tricks’ as well as ‘life hacks’ of varying effectiveness. Not too long ago, a set of gifs started making the rounds, with a claim that the technique presented could help people ‘fall asleep in 60 seconds’. Users were definitely intrigued and set out to see if it works.

毫无疑问，Tumblr是一个无穷无尽内容的宝库，内容从有趣到严肃，从政治到滑稽，从悲伤到振奋。书中有大量的艺术、教程、辩论，当然，也有很多不同效果的“小贴士和技巧”以及“生活小窍门”。不久前，一组gif图片流传开来，声称这种技术可以帮助人们“在60秒内入睡”。用户们对此很感兴趣，并开始观察它是否有效。

The breathing technique is called ‘4-7-8’ and is designed to help people calm down

这种呼吸技术被称为“4-7-8”，旨在帮助人们平静下来

The gifs were taken from a video made by Dr. Andrew Weil and the breathing technique shown is called the ‘4-7-8’ breathing technique. Does it really help people fall asleep in minutes? Dr. Weil claims that this technique can help in certain scenarios like dealing with stress and anxiety, as well as helping people fall asleep easier. Although it might require additional practice to easily incorporate the exercise into daily life, the doctor claims that it is one of the easiest little moves to help calm your nerves.

这些动图取自安德鲁·韦尔博士制作的一段视频，视频中展示的呼吸技术被称为“4-7-8”呼吸技术。它真的能在几分钟内帮助人们入睡吗?韦尔博士称，这项技术可以在某些情况下起到帮助作用，比如应对压力和焦虑，以及帮助人们更容易入睡。虽然这可能需要额外的练习才能轻松地将锻炼融入日常生活，但医生称这是帮助你放松神经的最简单的小动作之一。

Press the tip of your tongue against the hard ridge behind your upper front teeth and keep it there

用舌尖抵住上门牙后面的硬脊，保持在那里

Exhale all your breath out

呼气

Inhale, quietly, through your nose for four seconds

用鼻子轻轻地吸气四秒钟

Hold the breath for seven seconds (or counts, if it’s too slow for you)

屏住呼吸7秒钟(如果你觉得太慢，也可以数一数)

It is said that the time to do this exercise is not important, it’s the ratio of 4-7-8 that should always be important. One can either slow down or speed up according to what works for them, just keep in mind that breathing out should take two times longer than breathing in.

据说做这个练习的时间并不重要，重要的应该是4-7-8的比例。一个人可以根据对他们有效的方法来放慢或加快速度，只要记住，呼气应该比吸气多花两倍的时间。

Exhale completely through your mouth, making a whooshing sound, for 8 seconds (or counts)

用嘴完全呼气，发出嗖嗖声，持续8秒(或数秒)

Of course, Tumblr users were amazed by such claims so they decided to try the technique themselves and report the results. While some had minimum impact, others claimed that it helped them fall asleep. There were also those who said that it helped them manage their anxiety and even one user who reported that she uses the technique to help her as an actress. Quite interesting experiences!

当然，Tumblr用户对这种说法感到惊讶，所以他们决定自己尝试这种技术，并报告结果。虽然其中一些影响最小，但另一些人声称它有助于他们入睡。也有人说，这种方法帮助他们控制焦虑，甚至有一位用户说，她用这种方法帮助自己成为一名演员。很有趣的经历!

Image credits: Melissa Peterson (not the actual photo)