4-7-8呼吸法60秒入眠

You've tried a warm bath, a hot, milky drink and even counting sheep, but you're still lying wide awake wondering why you can't fall asleep.

你肯定试过洗热水澡，喝热牛奶甚至数着小羊让自己入眠，可是还是异常清醒，搞不懂为啥就是睡不着。

Now, one scientist claims he has a way of getting insomniacs to slip into a slumber in just 60 seconds – and it doesn't involve prescription drugs or strange lighting.

现在，一位科学家声称，他有办法让失眠症患者60秒钟之内就酣然入眠——不要用处方药物，也不用奇怪的灯光。

Dubbed the 4-7-8 breathing technique, the method is described as a 'natural tranquiliser for the nervous system' helping to reduce tension in the body.

这种4-7-8呼吸法被形容为“神经系统的自然镇定剂，能帮助人体减少紧张感。

It was pioneered by Arizona-based Dr Andrew Weill who says on his YouTube channel: 'It is utterly simple, takes almost no time, requires no equipment and can be done anywhere.'

这种方法是由亚利桑那州的Andrew Well博士发明的，在他的Youtube频道上，他说道：这种方法非常简单，不需要多少时间，也不需要任何的设备，随时随地都可以进行。

To do the 4-7-8 breathing technique, you first need to exhale completely through your mouth while making a 'whoosh' sound.

完成4-7-8呼吸技巧的第一步是张大嘴巴呼气同时发出“呼的声音。

Close your mouth and inhale quietly through your nose to a mental count of four.

然后闭上嘴巴用鼻子轻轻吸气，在心里默数4秒。

Now hold your breath for a count of seven.

接着屏住呼吸7秒钟。

After this time has elapsed, exhale completely through your mouth, making another whoosh sound for eight second in one large breath.

之后完全用嘴深深呼气，再次发出“呼的声音，这次呼气持续8秒。

Now inhale again and repeat the cycle three times for a total of four breaths.

现在再一次吸气。将上述四个呼吸动作完整重复3次。

'Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time,' Dr Weil says.

“要注意的总是用鼻子轻轻吸气，而用嘴呼气时要发出声音。舌尖在整个过程中都保持不动，威尔博士说。

'Exhalation takes twice as long as inhalation. The absolute time you spend on each phase is not important; the ratio of 4-7-8 is important.'

“呼气的时间要是吸气的两倍。每次吸呼过程的时间并不重要，重点是要保持4-7-8的比例系数。

The technique is based on pranayama, an ancient Indian practice that means 'regulation of breath.'

这种技巧是由一种古代印度的叫做调息的方法发展来的，意思是"呼吸的规律"。

The Harvard-trained doctor claims that 4-7-8 is such a powerful technique because it allows oxygen to better fill the lungs.

这位接受过哈佛教育的博士表示4-7-8这种技巧是非常有用的，因为它能让氧气更好的进入肺部。

This extra oxygen can have a relaxing effect on the parasympathetic nervous system, which promotes a state of calmness.

而更多氧气能作用于副交感神经系统，从而让人体更加镇静。

During times of stress, the nervous system becomes over stimulated leading to an imbalance that can cause a lack of sleep.

在紧张的时候，神经系统会被过度的刺激导致一种不平衡，这种不平衡引起了失眠。

As well as relaxing the parasympathetic nervous system, Dr Weil says 4-7-8 helps you feel connected to your body and distracts you from everyday thoughts that can disrupt sleep.

威尔博士称，4-7-8呼吸法不仅能放松副交感神经，你还会感觉和自己身体的联系更近了，使你忘记了每天扰乱你睡眠的思索。

He says it can also help anxiety.

他说这种方法还可以帮助缓解焦虑。

On a Youtube video explaining the technique, a commenter wrote: 'I tried it and immediately felt better.

在Youtube视频下一条评论写到“我试了，当时就感觉好了很多。

'I take meds for OCD and anxiety...I was feeling anxious when I stumbled onto this. One set of four and I feel way less anxious.'

“因为我的强迫症和焦虑我一直在服药，偶然看到这个方法时，做过仅仅做完第一次循环，我就感觉没那么焦虑了。

Dr Weil suggests practicing the technique twice a day, for six to eight weeks until you've mastered it enough to fall asleep in just 60 seconds.

威尔博士建议一天两次练习这个技巧，六到八个星期之后你就能熟练掌握，从而达到60秒入眠。

Vocabulary

tranquiliser 镇静剂

exhale 呼气

inhale 吸气