心跳训练有助于职场抗压

Most people engaged in competitive sports have experienced soundly beating an opponent with apparent ease, only to be crushed by the same foe on a later date. They are left wondering: what did I do differently?

从事竞技体育的人大多有过这样的经历：轻松击垮一名对手，可过了几天又败在这名对手的手里。他们不禁自问：我做得有什么不同呢？

According to Alan Watkins, a British medical doctor who also has degrees in psychology and immunology, it is all about the signals your heart is sending to your brain. Dr Watkins has developed a speciality in teaching athletes and business leaders about the science of heart rate coherence to help them achieve more consistent performance.

拥有心理学和免疫学学位的英国医生艾伦•沃特金斯(Alan Watkins)认为，这都是你的心脏向大脑发送的信号造成的。沃特金斯医生发展了一个专科：向运动员和商界领袖讲授心率相干性的科学原理，帮助他们实现更稳定的表现。

What is coherence? I’ve written before about heart rate variability, which reflects the fact that your heart beats at different rates over time. The interval between heartbeats is your HRV and measuring this can help you determine when your body is fully rested.

什么是心率相干性呢？我以前写过心率变异性(HRV)，它反映了人的心跳速率随时间而变。心跳之间的间隙就是人的HRV，测量这个参数有助于人们搞清楚自己的身体是否得到了充分休息。

When the HRV falls within a relatively tight pattern, it is said to be more coherent. There is a growing body of research that says this coherence can have a profound impact on your mental and physical state.

当HRV落在一个相对较紧凑的模式中，就被认为相干性较高。越来越多的研究成果表示，这种相干性能够对人的精神和身体状态产生深远影响。

Dr Watkins likens the body to an orchestra, with different organs representing the sections. If the string section is the heart, HRV is the lead violin, with the ability to influence the tempo of the entire orchestra. The key takeaway, says Dr Watkins, is that it is possible to train the HRV to be more coherent using slow, rhythmic breaths. It is then easier to achieve what psychologists call “flow,” a mental state often described as runner’s high.

沃特金斯医生将人体比作交响乐团，不同器官代表着不同乐器群组。如果说弦乐器是心脏，那么HRV就是第一小提琴，能够影响整个交响乐团的节奏。沃特金斯医生说，这里的关键收获是，用缓慢、有节奏的呼吸，可以将HRV训练得更有相干性，进而更容易达到心理学家所称的“心流”，这种精神状态常用于形容跑步者的亢奋。

We have all had the experience of drawing a mental blank in high-stress situations such as a job interview or a big sporting event. According to the HRV theory, anxiety causes the heart to beat erratically, which sends powerful signals to the brain that effectively shut down the normal reasoning portions.

我们都有过这样的体验，在工作面试或大型体育赛事等高压情况下，脑中变得一片空白。根据HRV理论，焦虑引起心脏跳动不规律，心脏就向大脑发出强大的信号，实际上关闭了平常用来推理的那部分大脑。

His company, Complete Coherence, has developed smartphone apps and computer software to help control the heart’s chaotic signals. While measuring coherence in the past cost hundreds of dollars, it is now possible with a $6.95 app and a heart rate strap. In addition, a US organisation called the Heart Math Institute, also sells devices to measure HRV and help train coherence.

沃特金斯的公司Complete Coherence已开发出有助于控制心脏混沌信号的智能手机应用和计算机软件。过去测量心率相干性要花上数百美元，现在用一条心率带和一款6.95美元的应用就可以了。此外，美国一家名为Heart Math Institute的组织也出售测量HRV，并帮助训练相干性的设备。

Both systems use a pattern of deep, rhythmic breaths slowed to about 10 seconds each. This breathing pattern eventually entrains the heartbeat and helps athletes and executives alike achieve greater control. Dr Watkins says practising the breathing three times a day for five-minute sessions can achieve coherence in a relatively short time. He does this in a Ted Talk with a volunteer in just minutes.

这两套系统都采用一种有节奏的深呼吸模式，将呼吸频率放慢到10秒左右一次。这种呼吸模式最终改变心跳节奏，帮助运动员和及高管等职业人员实现更好的自我控制。沃特金斯医生表示，每天做三次呼吸练习，每次5分钟，就可以在相对较短的时间内实现相干性。在TED演讲(Ted Talk)中，他在短短几分钟内就让一名自愿者实现了相干性。

Golfers who use the system perform smoother strokes on difficult shots, he says. He coaches Olympic rowers and says they overcome race anxiety using his technique.

沃特金斯医生说，使用这套呼吸的高尔夫球手在高难度击球时，挥杆动作更加流畅。接受过他训练的奥运赛艇运动员表示，他的方法让他们克服了比赛时的焦虑。

Often athletes try to psych themselves up before an event by using mantras or other self-hypnosis techniques. Dr Watkins says these have mixed success because they remain on the conscious level of cognition and do not address underlying emotions.

运动员们在赛事前往往采用祷告等自我催眠术来激励自己。沃特金斯医生说这些方法可能成功也可能失败，因为它们停留在认知的意识层面，而没有应对根本层面的情绪问题。

“Coherence makes performance less hit and miss,” he says. “We get below cognition to the three levels of feelings, emotions and biology to help you get your A-game every single time you step out on the pitch or court.”

他说：“相干性能减少行为的偶然性。我们潜入认知层面之下，到达感觉、情绪和生物层面，帮助人们每次踏上球场或在董事会拿出最好表现。”