|
你的鼻子很是靈敏。只要每天花幾分鐘練習(xí)幾次鼻孔交替呼吸法（調(diào)息法），你就能調(diào)和腦部活動、改善睡眠質(zhì)量、安撫情緒、增強(qiáng)思考力以及穩(wěn)定神經(jīng)系統(tǒng)。想象不到吧？
Another interesting fact about your nostrils, is that you don’t
breathe through them equally all the time. Right now, you will be
favouring either your left nostril or your right nostril.
鼻孔的另一個有趣的現(xiàn)象是，你并不是總是同時使用兩個鼻孔呼吸。此時此刻，你要么是在用你的左鼻孔呼吸，要么就是再用右鼻孔呼吸。
Left nostril for calming – right nostril for energy.
用左鼻孔呼吸使人舒緩鎮(zhèn)定——用右鼻孔呼吸使人積極活躍。
Your nose is directly linked to your brain and nervous system. The
Indian yogis believe that many diseases can be linked to disturbed
nasal breathing which, I’m guessing, is why they perfected
pranayama breathing thousands of year ago.Breathing in, only
through your left nostril, will access the right “feeling”
hemisphere of your brain, and breathing in, only through your right
nostril, will access the left “thinking” hemisphere of your brain.
Consciously alternating your breath between either nostril will
allow you to activate and access your whole brain. No
w, I’m sure that’s a very handy piece of information to know.
鼻孔與大腦和神經(jīng)系統(tǒng)直接相連。印度的瑜伽專業(yè)人士認(rèn)為人體的許多疾病與呼吸紊亂有關(guān)，而我覺得，這也是為什么印度人早在幾千年以前就已經(jīng)精通調(diào)息法了。只用左鼻孔呼吸時，氣息會連通負(fù)責(zé)“感知”的右腦，只用右鼻孔呼吸時，氣息會連通負(fù)責(zé)“思考”的左腦。有意識的交替鼻孔呼吸能連通并激活你的整個大腦?，F(xiàn)在，我敢肯定個方法非常有效易用。
Alternate nostril breathing is something I first learnt about
through yoga, many years ago, and then from Ayurvedic medicine. It
is one of the simplest and most user friendly relaxation techniques
that I share at my Womens Rejuvenation Retreats. It helps greatly
to calm a restless mind.
我在很多年前第一次學(xué)習(xí)瑜伽時得知了交替鼻孔呼吸法，之后從傳統(tǒng)印度醫(yī)學(xué)中也對此有所了解。這也是在婦女復(fù)興務(wù)虛會中最簡單最流行的減壓技巧之一，對放松緊張的神經(jīng)有極大幫助。
I encourage you to start today with an easy purifying breath
practice – I’ve shared the steps with you below.
我建議您從今日開始就做一些簡單的呼吸練習(xí)——下面我將告訴您具體方法。
12 benefits of alternate nostril breathing: 交替鼻孔呼吸的12大好處
1: Revitalizes you: 1：讓你精力充沛：
A few rounds of alternate nostril breathing is a quick pick me up
if you are feeling flat, tired or even stressed. It provides your
body with a much needed dose of extra energy.
只需幾次交替鼻孔呼吸練習(xí)就能助你擺脫萎靡不振、疲倦不堪甚至意志消沉。為你的身體加油打氣。
2: Improves brain function: 2：提高大腦活力：
When you mind is dull – concentration and clarity is poor.
Alternate nostril breathing brings equal amounts of oxygen to both
sides of the brain for improved brain function. Five minutes of
alternate nostril breathing before an exam or interview is a great
way to access your whole brain for improved performance.
當(dāng)你感到迷糊犯困、注意力分散、思維混亂之時，交替鼻孔呼吸能夠為你的左右大腦提供等量的氧氣并提高大腦活力?？荚嚮蛎嬖囍斑M(jìn)行五分鐘的交替鼻孔呼吸能夠顯著激活大腦、提升表現(xiàn)力。
3: Cleanses your lungs: 3：清理你的肺部：
A daily five minute practice morning and night of alternate nostril
breathing is great way to remove stale air and impurities from the
bottom of your lungs. 每天早晚進(jìn)行五分鐘的交替鼻孔呼吸練習(xí)能夠讓你從肺底排出大量廢氣和雜質(zhì)。
It wasn’t until I started reading the The Tao of Natural Breathing
by Dennis Lewis that I discovered something I did not know. 70% of
our body’s waste products are eliminated via our lungs. 直到我讀了Dennis
Lewis的《自然呼吸之法》后，我才知道我們身體70%的廢物是經(jīng)由肺部消除的。
4: Calms an agitated mind: 4：穩(wěn)定亢奮的思維：
I’m prone to worrying. A few minutes of focused alternate nostril
breathing is helpful (for me) in calming my “over thinking” mind.
The ancient yogis believe that if you can regulate your breath,
then you can control your mind.
我經(jīng)常焦慮。認(rèn)真做幾分鐘的交替鼻孔呼吸練習(xí)對緩解（我的）“思前想后”病癥有所幫助。古代瑜伽修行者認(rèn)為如果你能調(diào)節(jié)你的呼吸，你就能掌控你的思維。
5: Merges the left “thinking” brain and right “feeling brain:
5：讓“感知”的右腦和“思考”的左腦合二為一：
Alternate nostril breathing optimizes both sides of your brain so
you can access your whole brain, and all the benefits that go with
it. 交替鼻孔呼吸能夠充分利用左右大腦并提高整個大腦的使用能力，并充分利用隨之而來的其他好處。
The flip side of course is, single nostril breathing can be used to
activate, just the left”thinking” or just right “feeling” side of
your brain for specific situations.
這句話的另一層意思就是，在某些特殊場合使用單一鼻孔呼吸能夠單獨(dú)激活“思考”的左腦或“感知”的右腦。
Try it out next time you need to drive your car. Cover your left
nostril with your thumb and breathe only through your right nostril
for one minute. This should keep you more alert when driving.
下次開車時你就可以試試，用拇指壓住左鼻孔只用右鼻孔呼吸一分鐘，這樣能夠提高你駕駛的警覺性。
6: Encourage a calmer emotional state: 6：有助于穩(wěn)定情緒：
In times of emotional distress and upset, a few rounds of mindful
nostril breathing will soften the intensity of over reactive
emotional states. The longer you practice, the more stable your
thinking, and the calmer your emotions will become.
情緒低落沮喪之時，用心做幾組呼吸練習(xí)有將緩解對情緒狀態(tài)的過度反應(yīng)。你訓(xùn)練的時間越長，你的思維越穩(wěn)定，同時你的情緒也會日趨平穩(wěn)。
7: Improves sleep: 7：改善睡眠：
If you can’t sleep at night lay on your right hand side, gently
close your right nostril with your right thumb and breath through
your left nostril. This will activate your parasympathetic nervous
system which will calm you down and slow your heart rate.
如果你晚上不能很快入睡，那么請您朝右側(cè)臥，慢慢用右手拇指壓住右鼻孔使用左鼻孔呼吸。這樣能激活副交感神經(jīng)，有助于安神和降低心率。
8: Great preparation for meditation: 8：冥想的絕佳準(zhǔn)備：
Alternate nostril breathing is a simple little trick that can be
practiced for a few minutes before you begin your meditation
practice. It’s a very easy way to help you find your meditation
groove. 在開始冥想練習(xí)之前，可以先進(jìn)行幾分鐘交替鼻孔呼吸法。這樣能讓你更快速的找到冥想最佳狀態(tài)。
9: Soothes your nervous system: 9：平撫神經(jīng)系統(tǒng)：
By focusing on your breath and deepening it, your brain will
register this message and trigger the parasympathetic nervous
system. You have effectively switched your nervous system from a
stressed response, into a relaxation response. Single left nostril
breathing (by closing your right nostril) will direct the flow of
oxygen and energy to the right hemisphere of your brain, allowing
once again, for the parasympathetic nervous system to be switched
on. Gosh, your breath and nose is very clever.
有意識的進(jìn)行深呼吸，你的大腦將接收到這一信息并啟動副交感神經(jīng)系統(tǒng)，這樣便有效地將神經(jīng)系統(tǒng)從受壓狀態(tài)切換到放松狀態(tài)。僅使用左鼻孔呼吸（堵住右鼻孔）將引導(dǎo)氧氣和能量進(jìn)入右腦，原諒我再說一次，來啟動副交感神經(jīng)系統(tǒng)。天啊，您的鼻子和呼吸真的是很靈敏。
10: Regulates the cooling and warming cycles of the body:
10：調(diào)節(jié)身體內(nèi)的冷熱循環(huán)：
Left nostril is feminine, nurturing, calm and cooling. Right
nostril is masculine, heat, competitive and force. Favouring one
nostril more than the other can effect the heat or coolness of your
body.
左鼻孔代表女性化、溫吞、平靜和鎮(zhèn)定。右鼻孔代表男性化、火熱、激進(jìn)和力量。較多的使用某一個鼻孔呼吸能夠平衡體內(nèi)冷熱。
11: Clears and boosts your energy channels: 11：打通任督二脈：
Slightly forced alternate nostril breathing improves and directs
the flow of energy throughout your body – preventing sluggishness.
It oxygenates your blood and allows the energy (prana) in your body
to be strong and flowing.
稍帶強(qiáng)制的練習(xí)交替鼻孔呼吸法能夠提高并指引體內(nèi)力量流動——防止疲倦犯懶，并能增高血液的含氧量，讓力量在體內(nèi)流動更具活力、更加迅速。
12: Enhances rest and relaxation: 12：快速休息放松：
A restless mind cannot relax. Alternate nostril breathing melts
away an imbalances between the right and left hemisphere of your
brain and calms your thinking. This is perfect for helping you
access rest and relaxation far more efficiently.
不靜下心來是沒法放松的。交替鼻孔呼吸能夠平衡左右腦并穩(wěn)定思維，這也進(jìn)行快速休息放松的有效手段。
An alternate nostril breathing exercise – purifying breath:
Step one: Use right thumb to close off right nostril.
交替鼻孔呼吸練習(xí)——凈化呼吸：
第一步：用右拇指指壓住右鼻孔。
Step two: Inhale slowly through left nostril 第二步：用左鼻孔慢慢吸氣
Step three: Pause for a second 第三步：暫定幾秒鐘
Step four: Now close left nostril with ring finger and release
thumb off right nostril 第四步：用無名指壓住左鼻孔之后拇指放開右鼻孔
Step five: Exhale through your right nostril 第五步：用右鼻孔出氣
Step six: Now, inhale through right nostril 第六步：現(xiàn)在用右鼻孔吸氣
Step seven: Pause 第七步：暫停
Step eight: Use thumb to close of right nostril
Step nine: Breathe out through left nostril 第八步：用拇指壓住右鼻孔
第九步：用左鼻孔出氣
Step ten: This is one round. Start slowly with 1 or 2 rounds and
gradually increase.Never force.Sit quietly for a few moments after
you have finished.
第十步：這是一組練習(xí)。開始時慢慢先做1-2組，之后慢慢增加，不要勉強(qiáng)。做完之后靜靜的坐一會兒。
There are many, many different techniques of pranayama such as
inhaling for 4, holding for 4 and exhaling for 4.
還有很多調(diào)息法的其他技巧例如吸氣4次、憋氣4次并出氣4次。
Caution: 警告：
Do not hold your breath if you have high blood pressure. More
advanced methods of pranayama (alternate nostril breathing) need to
be practiced with an experienced practitioner. practicing on an
empty stomach is preferred.
如果你有高血壓請勿憋氣。專業(yè)的調(diào)息的方法練習(xí)（交替鼻孔呼吸法）需要在有經(jīng)驗醫(yī)師的指導(dǎo)下進(jìn)行?？崭咕毩?xí)為宜。
|
