两步放松法 消除午后倦怠

The dreaded mid-afternoon slump at work can often leave you feeling uninterested and demotivated.

可怕的下午三点倦怠症常导致你在工作中兴致缺缺，失去动力。

But what if a quick and simple routine could perk you up, increase your energy and reduce your stress levels in less than the time it takes to eat your lunch?

但如果有一个快速简单的方法能让你精神振奋、能量提升、压力减少，并且还用不到一顿午饭的时间呢？

Experts are convinced they've devised just that with the WIN routine - a two-step sequence designed to slot into even the busiest of days.

专家们相信，他们已经设计出了这样的方法，简称WIN放松法。它只有两步，即使在最繁忙的时候也能使用。

Experts at the Almond Board of California have teamed up with three experts in the fields of mindfulness, yoga and nutrition to create the WIN (wellness, inspiration and nutrition) sequence; a 15-minute routine they say delivers peace of mind, muscle relieving exercises and a nutrient boost in just two simple steps.

美国加州杏仁商会的专家与专注力、瑜伽和营养学领域的三位专家合作，共同创造了WIN放松法。WIN这三个字母分别代表健康、灵感和营养。他们表示，这套15分钟的动作只用两步就可以达到平静心灵，放松肌肉和促进营养的效果。

Created by registered dietitian Lucy Jones, yoga specialists Yogasphere and Mindfulness guru Charlotte Watts, the sequence combines two disciplines to combat stress exacerbated by the pressures of modern life.

由注册营养师露西•琼斯，瑜伽空间的瑜伽专家们和专注力专家夏洛特•沃茨共同创造的放松法综合了两个方面来对抗紧张情绪。这种紧张情绪因现代生活的压力而加重。

Step one involves tackling physical tension with a few simple stretches. You begin by turning your chin to your left shoulder before inhaling then exhaling to draw your chin down past the chest to the other shoulder. Inhale and repeat this side to side three times.

第一步，做一些简单拉伸来缓解身体紧张。首先，将下巴转向左肩，吸气；然后呼气同时放低下巴，经胸前转向右肩；吸气，重复以上动作三次。

Next, inhale and lift your shoulders to your ears, holding the breath in. Exhale through your mouth and release the shoulders before repeating this three times.

下一个动作，吸气并抬高双肩至耳朵，屏住呼吸；用嘴呼气并放松肩膀。重复做三次。

After that, sit on the floor to lengthen your spine. Exhale to take your left arms across the right thigh and twist to the right. Hold for four breaths and repeat on the other side.

然后坐在地面上伸展脊椎。呼气同时将左手臂绕向右边大腿，身体转向右侧。保持四次呼吸的时间后，在左边重复动作。

By refocusing on your breath, experts say this refocuses the mind and makes you more alert.

专家说，重新调整呼吸能再次集中精神，使人提高警觉。

The second step involves calming the mind and banishing stress, according to experts. It involves taking a pen and paper, absorbing your surroundings and drawing inspiration from what's around you.

第二步，专家表示用来平静心情，消除紧张情绪。拿出纸和笔，感受身边的环境并从中汲取灵感。

'Focus on the minuscule details: what can you hear? How does the ground beneath you feel? What are the colours you can see? Now, take some time to doodle, encouraging your creative juices to flow,' advise the experts.

“专注于微小的细节：你能听见什么？对脚下的地面感受如何？能看见什么颜色？现在，随意涂画，不用着急，让想象力尽情释放”，专家们这样建议。

Discussing the routine and its benefits, Charlotte Watts said: 'With the average person now spending more time on mobile devices than they do sleeping, it is more important than ever to find focus.

谈及这套方法和它的好处，夏洛特•沃茨说：“当前，一般人花在移动设备上的时间超过了睡眠时间。集中注意力比以往任何时候都重要。”

'A fifth of us feel separation anxiety from our mobile devices. This reliance on tech is seriously detrimental to our mental health, driving us to distraction and, in the worse instance, anxiety.

“五分之一的人在离开移动设备时会感到分离焦虑。对科技的这种依赖严重危害了我们的精神健康，导致我们注意力分散，更严重的，甚至引发焦虑。”

'This routine is designed to be speedy, effective and easy to do anywhere and at any time - fitting perfectly within a busy schedule to alleviate pressure and boost overall wellbeing.'

“设计这套放松法，希望它快速、有效，并且能在任何时间、地点轻松使用，完美适应人们繁忙的日程，减轻压力并促进整体健康。”

Mandy Jhamat, director at Yogasphere and co-creator of the WIN Sequence, added: 'Internal worries manifest themselves in the physical, causing discomfort and tension in our muscles. By matching mindfulness exercises with basic but effective stretches that can be.'

瑜伽空间的总监、WIN放松法的联合创造者曼迪•杰哈迈特补充道：“内心的忧虑会反映在身体上，带来肌肉不适与紧张。这可以通过专注力训练搭配简单有效的拉伸动作来缓解。”