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本集简介
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你正在收听卢克的英语播客。
You're listening to Luke's English podcast.
如需更多信息，请访问 teacherluke.co.uk。
For more information, visit teacherluke.co.uk.
你好，听众朋友们。
Hello, listeners.
欢迎回到卢克的英语播客。
Welcome back to Luke's English podcast.
你今天怎么样？
How are you doing today?
希望你过得不错。
I hope you're doing fine.
这是两部分系列节目的第二部分。
So this is the second part of a two part episode.
这是第二部分。
This is part two.
这一部分的第一部分上周已经发布。
Part one of this was published last week.
所以，如果你还没听过第一部分，我建议你回去先听一下。
So if you haven't heard part one yet, I recommend that you go back and listen to that first.
这有助于将所有内容放在上下文中，帮助你更好地理解这一集。
It will help to put everything in context and will help you to understand this episode a bit more.
如果你还没听过第一部分，先去听一下。
So listen to part one first if you haven't already done so.
它是本播客的上一集。
It's the previous episode of this podcast.
这一集的标题是：提升你英语学习潜力的九个基于科学的生活小技巧——第二部分。
So the title of this episode is nine science based life hacks to improve your English learning potential part two.
基本上，这些建议是九条实用贴士、九个生活小窍门，教你如何每天改变自己的行为、习惯、心态或生活方式，从而成为更好的英语学习者。
And, basically, what this is all about is nine bits of advice, nine tips, nine hacks for your life, ways that you can change your behavior, your habits, your mindset, or your lifestyle every day to help you to be a better learner of English.
明白了吗？
Okay?
这并不是关于具体的学习习惯。
It's not about specific study habits.
我过去做过很多关于这类话题的节目。
I've done plenty of episodes about that kind of thing in the past.
例如，第959期节目名为《如何通过这个播客学习英语》，其中包含大量关于如何提升你英语各项技能和语言系统运用的建议。
For example, episode 959 was called how to learn English with this podcast, and that includes lots of advice on specific ways to improve, you know, your skills and your use of different language systems in English.
如果你想了解，可以去听一下那期节目。
Check that episode out if you want to.
但这一期完全聚焦于如何改变你的行为和思维方式，从而成为你能做到的最好的英语学习者。
But, no, this one is all about just ways that you can change your behavior and the way you think in order to become the best learner of English that you can be.
我在这里说的每一点都有科学研究作为依据。
And all of the things I'm saying here are backed up by scientific research.
我会引用与我所讨论的各个主题相关的不同科学研究。
I'll be referring to different scientific studies that relate to the different things I'm talking about.
我谈论的是认知和行为心理学，以及来自这些领域的心理语言学洞见，它们帮助我们理解如何最好地让自己为真正出色地学习英语做好准备。
I'm talking about cognitive and behavioral psychology and psycholinguistics insights from those worlds that help us to understand the best way to make yourself ready to learn English really, really well.
这其实并不是什么高深的科学。
Now this is not really rocket science.
我的意思是，这些内容并不特别复杂。
I mean, this is not super complicated stuff.
我在本集中说的一些事情其实相当明显。
Some of the things that I'm saying in the episode are actually, you know, fairly obvious, really.
但关键是，你真的会去做这些事吗？你真的能将这些方法融入你的生活中吗？
But the point is, do you actually do things, and can you actually do these things, introduce these things into your life?
你能在2026年养成正确的习惯，成为一名出色的英语学习者吗？
Can you adopt the right habits to be a really great learner of English in 2026?
在第一部分中，我讨论了保持水分的重要性，尤其是在摄入咖啡因之前。
In part one, I dealt with the importance of staying hydrated, especially before you introduce caffeine into your system.
我还谈到了1%法则，也就是微小收益的累积效应，以及奥运会自行车运动如何帮助你学习英语，还有洗手和拥有一个好枕头也能带来巨大影响。
And also, I talked about the 1% rule, also known as the aggregation of marginal gains, and how Olympic cycling can help you to learn English, and also how washing your hands and having a really good pillow can make a huge difference.
本集的描述中提供了一份PDF文档。
There's a PDF for this one in the description.
去看看吧。
Check it out.
你可以阅读我很多内容，也可以阅读我本集的全部笔记。
You can read a lot of the things I'm you can read all my notes for the episode.
你可以用它来查找词汇，或者稍后阅读。
You could use that to search for vocabulary or just to read later.
这是一种通过听觉学习后巩固知识的好方法。
A great way to reinforce what you learn just through listening.
另外，看看本集中迷你散步与对话的部分。
Also, check out the mini walk and talk section in this episode.
在某个时刻，你可以和我一起在我们这栋楼的走廊里散步。
At a certain point, you can join me as I walk around the corridors of my building here.
这非常令人兴奋。
That's very exciting.
但不管怎样，我们现在就开始本集吧。
But, anyway, let's start the episode now.
我希望你觉得它有用。
I hope you find it useful.
我真的希望你喜欢。
I really hope you enjoy it.
那么，不多说了，我们继续吧。
So without any further ado, let's continue.
九个基于科学的实用技巧，提升你的英语学习潜力。
Nine science based life hacks to improve your English learning potential.
我们开始吧。
And here we go.
那么，我们进入第三点。
So let's move on to point three.
这很简单。
And this is simply this.
小睡一会儿，但时间要短。
Take a power nap, but keep it short.
最多十分钟到二十分钟。
Ten to twenty minutes max.
你可能会想，谢谢，卢克，但我的名字不叫马克斯。
And you're thinking, thanks, Luke, but my name isn't Max.
小睡一会儿，但时间要短。
Take a power nap, but keep it short.
最多十分钟到二十分钟。
Ten to twenty minutes max.
这仅仅意味着最多十分钟到二十分钟。
Now that just means ten to twenty minutes maximum.
我知道你可能真的叫马克斯。
I know you're maybe your name is Max.
如果是这样，你好。
If that is the case, hello.
嗨，马克斯。
Hi, Max.
小憩一会儿。
Take a power nap.
好吗？
Okay?
但要短一点。
But keep it short.
就十分钟到二十分钟，最多，Max。
Just ten ten to twenty minutes maximum, Max.
对。
Right.
所以问题就在于这个问题。
So the prob the problem here's the problem.
精神疲劳，一天中的疲倦会累积，影响专注力和记忆力。
Mental fatigue, tiredness builds up during the day and affects focus and memory.
科学原理是这样的，短时间小睡。
The science is this, short naps.
所以，小睡当然是一种短暂的睡眠，也就是午睡。
So a nap, of course, is a short sleep, a siesta.
少于三十分钟的小睡能提高警觉性。
Short naps under thirty minutes improve alertness.
你的警觉性指的是你是否在精神上清醒，是否准备好对各种刺激做出反应。
Your alertness is whether you are mentally awake or not and ready to respond to different stimulus stimuli.
警觉。
Alert.
如果你不警觉，就会眼睛半闭着。
If you're not alert, you're like, eyes are half closed.
有人在说，卢克。
And people are saying, Luke.
卢克。
Luke.
卢克。
Luke.
卢克。
Luke.
卢克。
Luke.
什么？
What?
那就不算清醒。
So that's not alert.
清醒的状态是这样的，我坐在这里，有人喊：卢克，我马上回应：在。
Alertness would be like, I'm sitting here like this, and someone says, Luke, yes.
什么事？
What is it?
甚至在他们还没说完我的名字时，我就已经回应：在。
Even before they finish saying that my name, I'm like, yes.
有什么可以帮你的？
How can I help you?
天啊，他非常警觉。
God, he's very alert.
这是因为他会小憩一会儿，喝点水，你知道的，就是因为他总是带着那个枕头。
Well, it's because he takes short naps and drinks water and, you know, sleeps on a just that's why he's always got that pillow with him.
他去哪儿都带着那个枕头。
He carries that pillow everywhere.
骑车非常在行。
Very good at cycling.
因此，少于三十分钟的小憩能提升警觉性和记忆力，而不会引起睡眠惰性。
So short naps under thirty minutes improve alertness and memory without causing sleep inertia.
睡眠惰性就是那种昏昏沉沉的感觉，就是如果你睡了超过三十分钟就会有的那种感觉。
Sleep inertia is that feeling of grogginess, that's like that kind of feeling of if you sleep for longer than thirty minutes.
对吧？
Right?
我们都经历过。
We've all been there.
我们都懂这个。
We all know this.
对吧？
Right?
这对每个人来说都是真的，所有
This is true for everyone, all
人类。
humans.
我们都经历过这个。
We all have this experience.
我想我会小睡一会儿。
I think I'll take
打个盹。
a nap.
嗯。
Yeah.
哦，小睡一会儿。
Oh, a little nap.
然后你躺在沙发上睡着了。
And you fall asleep on the sofa.
两小时后，或者一小时后，你醒了过来。
Two hours later or an hour an hour later, you wake up.
哦，我在哪儿？
Oh, where am I?
这是哪儿？这是什么地方？
What is the where is what is this place?
我叫什么名字？
What is my name?
现在是哪一年
What year
啊？
is it?
总统是谁？
Who's the president?
我们都经历过这种情况。
We've all experienced that.
这被称为睡眠惰性，俗称昏昏沉沉。
That is the that's called sleep inertia, apparently, otherwise known as grogginess.
感觉昏昏沉沉是英语中对这种状态的常见说法。
It's feeling groggy is the sort of normal sort of common English word for it.
我觉得我睡得太久了。
Feeling I I slept for too long.
我感觉特别昏昏沉沉。
I'm feeling so groggy.
哦，天哪。
Oh, dear.
我得醒来了。
I need to wake up.
用冷水泼脸。
Splash cold water in your face.
这是解决一切问题的办法。
That's the solution to everything.
喝一杯水。
Drink a glass of water.
用冷水泼脸，因为如果你感到昏昏沉沉的话。
Splash cold water in your face because you if you feel groggy.
所以NASA想出了这个办法。
So NASA NASA came up with this one.
NASA。
NASA.
是的。
Yes.
太空人。
The space people.
半小时以内的短暂午睡可以提高警觉性和记忆力，而不会导致昏昏沉沉。
Short naps under thirty minutes improve alertness and memory without causing grogginess.
这个小窍门。
The the hack.
在下午一点到三点之间的任何时间，小睡十分钟到二十分钟。
Well, take a ten to twenty minute nap anytime between one and 3PM.
这会清理你的大脑缓存。
This will clear your mental cache.
你的大脑缓存。
Your mental cache.
这基本上就像你大脑中正在处理的一系列事情，会影响大脑的RAM内存处理能力。
It's basically like the the list of list of things in your brain that your brain is trying to deal with in that moment, right, that affects your brain's sort of RAM memory processing ability abilities.
所以清理你的大脑缓存。
So clear your mental cache.
小睡一会儿。
Have a little nap.
只是让大脑清空。
Just clears your mind.
这是另一种说法，意思是清空你的大脑。
That's another way of saying clear clear your mind.
它能增强语言记忆，也就是说，提升你保持、保留、记住和掌握语言的能力。
It boosts language retention, meaning meaning your ability to hold on to language, retain it, remember it, keep it.
它还能提高口语流利度和反应速度。
And it will improve speaking fluency and reaction time.
你觉得怎么样？
So what do you think?
也许你已经这样做了。
Maybe you already do this.
也许你觉得把小睡纳入语言学习日常很可笑。
Maybe you think it's silly to consider having a nap as part of your language learning routine.
就像我说：我来这儿是为了学英语，卢克，不是为了被告诉要睡二十分钟。
Like, I came here to learn English, Luke, not to not to be told to fall asleep for twenty minutes.
我的意思是，也许你就是这样的人。
I mean, maybe that's maybe that's you.
是你吗？
Is that you?
也许吧。
Maybe.
你可能会说，不会。
And you're like, no.
不会。
No.
我不会那样做，卢克。
I wouldn't do that, Luke.
我不这么说。
I don't speak like that.
这很烦人。
That's annoying.
无论如何，有一些科学研究支持这一点。
In any case, there are scientific studies which back this up.
以下是关于短时间小睡的科学依据，十到二十分钟，尽管之前提到过三十分钟。
Here is the science behind short naps, ten to twenty minutes, even though it did say thirty minutes earlier.
但不管怎样，十到二十分钟似乎是关键。
But, anyway, it seems that ten to twenty minutes is the key thing.
能量小睡。
A power nap.
对吧？
Right?
关键的研究是1995年NASA的小睡研究。
The key study was the NASA nap study from 1995.
标题是，给你一个吸引人的标题：应对昼夜节律不同步的对策。
The title, here's a here's a catchy title for you, countermeasures for circadian desynchrony.
这不算标题党，除非你特别喜欢这种语言风格。
That's not clickbait unless you are unless you love that kind of language.
昼夜节律不同步的应对措施。
Countermeasures for circadian desynchrony.
这是美国宇航局与联邦航空管理局（FAA）的合作项目，因为飞行员确实要长途飞行，对吧？
This was NASA in collaboration with the Federal Aviation Administration, the FAA, or FAA, because they do travel far, don't they?
冷笑话。
Dad joke.
现在这个更好。
Now this is this is better.
对吧？
Right?
这个更好。
This is better.
美国宇航局。
NASA.
联邦航空管理局。
Federal Aviation Administration.
向NASA宇航员学习，而不是骑自行车的人。
Learning from NASA astronauts, not cyclists.
在太空中飞行比骑自行车难多了，但想象一下，如果你在做这件事时还能小睡一会儿，得有多自信。
Flying through space is a bit harder than riding a bike, although imagine how confident you would have to be to take a nap while doing it.
你知道吗，宇航员报告说我们正在进入地球的……你知道的？
You know, astronaut report where we are entering the Earth's you know?
那会是什么？
What would it be?
五月离开地球轨道。
Leaving the Earth orbit in May.
我可以只是
Can I just take
小睡一会儿吗？
a nap?
当然。
Sure.
说吧。
Go ahead.
你知道吗，要在太空中安心睡觉，得有多自信才行。
You know, you'd have to be very confident to just be napping in space.
但显然，这非常重要且有用。
But, apparently, very important, useful.
这项研究的主要负责人当然是马克·罗斯肯德博士，他是美国宇航局艾姆斯研究中心的睡眠科学家。
The lead researcher on this, of course, was doctor Mark Rosekind, a sleep scientist at NASA aim Ames Ames Research Center.
一位睡眠科学家。
A sleep scientist.
他可以在工作中想睡多久就睡多久，对吧？
He could he could he could sleep as much as he wants on his in in his job, can't he?
那是谁？
Who's that?
哦，马克。
Oh, Mark.
嗯。
Yeah.
总是睡着。
Always asleep.
哦，他是NASA的一名睡眠科学家。
Oh, he's a he's a he's a sleep scientist at NASA.
哦，对。
Oh, right.
好的。
Okay.
说得通。
Fair enough.
研究结果。
Findings.
十到二十分钟的午睡能使警觉性提高100%，并使表现提升34%。
A ten to twenty minute nap improved alertness by a 100%, and it improved performance by 34%.
我不知道他们是如何测量警觉性和表现的，也不清楚他们是怎么得出警觉性提升100%这个数据的，但这很有趣。
I have no idea how they measured alertness or performance or how they arrived at the figure of a 100 improvement of alertness, but this is interesting.
这些收益在飞行员和宇航员身上被观察到，但它们同样适用于任何从事脑力密集型任务的人，比如学习一门语言、准备公开演讲，或者实际上就是在进行公开演讲。
These gains were observed in pilots and astronauts, but they they generalize well to anyone doing mentally demanding tasks, like learning a language or preparing for public speaking or, in fact, doing public speaking.
NASA得出结论，短暂的小睡是对抗疲劳最有效的策略之一。
NASA concluded that short naps are one of the most effective strategies for counteracting fatigue.
哇。
Wow.
竟然要等到NASA才发现，对付疲倦最好的办法就是休息一下。
It took NASA to work out that the best way to deal with tiredness is to have some rest.
太神奇了。
Amazing.
总之，短暂的小睡是对抗疲劳、保持高认知功能的最有效策略之一，尤其是在长时间脑力消耗的任务中。
Anyway, short naps are one of the most effective strategies for counteracting fatigue and maintaining high cognitive function, especially during long mentally draining tasks.
那么，在短暂的小睡中，除了嘴角流点口水，可能还打点呼噜之外，还会发生什么呢？
So what happens during a short nap other than a bit of saliva coming out of the side of your mouth and maybe some snoring?
这就是会发生的情况。
Here here's what happens.
所以是几分钟的睡眠。
So minutes of sleep.
在零到十分钟的睡眠中，发生了什么？
Between zero and ten minutes of sleeping, what's going on?
发生了什么？
What's happening?
轻度放松，仍然半清醒。
Light relaxation, still semi alert.
所以你仍然半清醒。
So you're still semi alert.
所以如果有人喊：‘卢克，卢克，卢克，什么事？’
So if someone says, Luke, Luke, Luke, what?
但好处是它能安抚神经系统。
But the benefit is it calms the nervous system.
十到二十分钟时，你进入轻度的阶段一和阶段二睡眠。
Ten to twenty minutes, you enter light stage one and stage two sleep.
这是非快速眼动睡眠。
This is non REM sleep.
对吧？
Right?
所以在你进入快速眼动睡眠之前。
So that's before you enter REM sleep.
轻度的阶段一和阶段二睡眠。
Light stage one and stage two sleep.
我想，那种开始飘飘然的感觉就是这样，这是一种美妙的感觉。
I suppose that's the feeling of when you start to drift away, which is a wonderful feeling.
当你小憩时，你的思绪会渐渐飘向太空，慢慢进入一种半梦半醒的状态，不知不觉中，你会开始想各种稀奇古怪的事情。
When you have that nap and you just you just your your thoughts sort of start drift off into the astral zone and you melt into a semi dreamlike state where before you know it, you're thinking about all sorts of weird stuff.
你几乎在做梦，但又听不见外界声音，不过你很容易就能醒过来。
You're almost dreaming, but you're deaf but you could wake up quite quickly.
第一阶段和第二阶段睡眠。
Stage one and stage two sleep.
这能提升警觉性、记忆力和专注力，而不会产生昏沉感。
This boosts alertness, memory, and focus without grogginess.
超过三十分钟的睡眠后，你会进入慢波睡眠。
Then more than thirty minutes of sleep, you enter you you enter slow wave sleep.
这是一种更深的睡眠，你的呼吸也可能开始变慢。
This is deeper a deeper sleep, maybe where your breathing starts to slow down as well.
此时，存在睡眠惰性的风险，醒来后会感到昏沉和迷失方向。
Now here, there is a risk of sleep and inertia, waking up groggy and disoriented.
迷失方向。
Disorientated.
迷失方向。
Disoriented.
这是个词吗？
Is that a word?
我觉得是。
I think it is.
好的。
Okay.
我们去问问牛津学习词典网站吧。
Let's ask oxfordlearnersdictionaries.com.
我们有disoriented和disorientated这两个词。
Disorient we have disoriented and disorientated.
我们先看disorientated。
Let's start with disorientated.
Disorientated是英式英语。
Disorientated in British English.
Disorientated是美式英语。
Disorientated in American English.
但我们也确实有disoriented。
But, also, we do have disoriented.
显然，我们检查这一点非常重要。
Obviously, this is very important that we check.
根据谷歌Gemini，disoriented和disorientated都是正确的，意思相同，表示感到困惑或失去方向感。
According to Google Gemini, both disoriented and disorientated are correct and mean the same thing, to feel confused or to lose one sense of direction.
主要区别在于地域。
The primary difference is geography.
在美式英语中，disoriented是标准且更受偏爱的形式。
Disoriented is the standard and preferred form in American English.
这就是为什么我知道我觉得有什么不对劲。
This is why I knew I knew something was funny.
有什么地方不对。
Something was up.
就像，这里有些情况在发生。
It's like, something's going on here.
这是因为这是美式英语。
It's because it's American English.
在英式英语中，disorientated 很常见且被广泛接受，尽管即使在英国，disoriented 也因更简短而越来越流行。
Disorientated is common and widely accepted in British English even though though even in The UK, disoriented is becoming increasingly popular because it's shorter.
所以就是这样。
So there you go.
所以两者都可以。
So they're both fine.
在英国，disorientated 稍微更常见一些。
Disorientated is a bit more common in The UK.
美式英语中用 disoriented，但你知道的，无论用哪个别人都能懂。
Disoriented in American English, but, you know, everyone will understand either.
但没错，如果超过三十分钟，你醒来时可能会感到昏昏沉沉、迷糊或方向感丧失——就像我会说的那样。
But, yes, for more than thirty minutes, you you risk waking up groggy and disoriented or disorientated, as I would say.
而超过九十分钟，你就会进入完整的睡眠周期，包括快速眼动睡眠。
And for more than ninety minutes, you enter the full sleep cycle, including REM sleep.
这有助于情绪处理和创造力，但除非你睡眠不足，或者实在没事可做，否则中午小睡并不理想。
This is useful for emotional processing and creativity, but not ideal midday unless you are sleep deprived or just have nothing better to do with your time.
所以，为什么小睡对学习者有帮助，尤其是在学习英语时，如果你正在从事需要高度脑力的任务，比如听力、口语、集中注意力、使用英语，或者在不同语言间切换——这显然非常常见——或者感到沮丧和疲劳，你的前额叶皮层，也就是负责决策、规划和工作记忆的大脑区域，就会感到疲惫。
So, why short naps work for learners when you're learning English, especially if you're doing mentally demanding tasks, listening, speaking, concentrating, just using English, or switching between languages, which obviously is very common, or feeling frustration or fatigue, your prefrontal cortex, that's the part of the brain responsible for decision making, planning, and working memory, gets tired.
短暂的小睡能让它得到一次微型重启。
A short nap gives it a mini reset.
以下是科学证实的好处。
Here are benefits backed by science.
你会获得更好的工作记忆、更强的新词汇或短语记忆能力、更敏锐的专注力、在语法练习或对话等任务中提升注意力，以及减轻压力。
It, you will get improved working memory, better retention of new words or phrases, sharper focus, increased attention for tasks like grammar exercises or conversation, reduced stress.
小睡有助于降低皮质醇水平，这是一种压力荷尔蒙，能够支持情绪调节。
Having a little nap helps reduce cortisol, which is a stress hormone, and it can support emotional regulation.
简而言之，有助于保持你的积极心态和情绪活力。
Basically, maintaining your positivity and your emotional ebullience.
更快的反应时间对实时对话或理解任务很有帮助，比如当老师突然在全班面前问你问题的那些时刻。
Faster reaction times is useful in live conversations or comprehension tasks, all those moments when your teacher suddenly asks you a question in front of the
全班面前。
whole class.
你，马克斯。
You, Max.
还有
And
马克斯说：哦，抱歉。
Max is like, oh, sorry.
揉了揉眼睛。
Rubs his eyes.
是的。
Yes.
怎么了，卢克？
What is it, Luke?
因为公平地说，他只在我的课上睡了十分钟。
Because he only slept for ten minutes in my lesson, to be fair.
但没关系，马克斯。
But, you know, that's alright, Max.
我原谅你。
I I forgive you.
总之，如何
Anyway, how
有效利用小睡？
to use naps effectively?
时长最多十到二十分钟。
Duration, ten to twenty minutes max.
好的，Max？
Okay, Max?
给自己设个闹钟。
Set yourself a timer.
就设个十分钟的闹钟。
Just set a timer for ten minutes.
最佳时间是下午一点到三点，因为那段时间你的身体会自然感到困倦。
The best time is between one PM and 3PM because your body naturally dips in alertness during that time.
地点要安静、黑暗，如果可能的话还要凉爽。
Location, quiet, dark, and cool if possible.
这里的‘凉爽’指的是温度，不是像二十世纪七十年代那种酷炫的爵士俱乐部，不过说实话，白天没有现场演出的时候，那种地方确实是个小憩的好地方。
That's cool meaning temperature, not cool like a jazz club from the nineteen seventies, although that could be a great place for a nap to be fair, you know, during the day when there's no actual concert happening.
那是个，你知道的，一个酷炫的爵士俱乐部。
It's it's a, you know, a cool jazz club.
嘿，老兄。
Hey, man.
你最近怎么样？
How are you doing?
嘿。
Hey.
我就是来小睡一会儿的。
I've just come for a nap.
嗯。
Yeah.
好的。
Okay.
我在找一个凉爽的地方。
I'm looking for a cool place.
是的。
Yeah.
真不错。
Groovy.
总之，眼罩或耳塞会有帮助。
Anyway, eye masks or earplugs help.
姿势，要斜躺。
Position, reclining.
意思是向后靠，向后靠在座位上，让你的身体呈一个角度。
That means leaning leaning back leaning back in your seat so your body is at an angle.
那是最理想的，但即使只是把头靠在桌子上也能奏效。
That's ideal, but even resting your head on a desk can work.
请千万别这么做。
Just please don't do it.
请千万别在我上课时这么做。
Do do please don't do it during one of my lessons.
我以前在播客中提到过在课间进入教室的事。
I've spoken before on the podcast about coming into classrooms in the break time.
所以是休息一下。
So having a break.
好了，各位。
Okay, everyone.
休息十分钟。
Ten minute break.
十分钟后再见。
See you again in ten minutes.
好吗？
Alright?
我们离开十分钟，十分钟。
We go away to for ten for ten minutes.
我回到教室时，有些学生额头直接贴在课桌上，身体前倾，双臂垂在两侧，额头紧贴桌面。
I come back to the classroom, and some of the students are there with their foreheads directly on the desk, leaning forwards, arms by the sides, foreheads directly on the desk.
我当时想，天哪。
And I'm like, oh my god.
因为对我来说，这看起来像是他们已经彻底放弃了希望。
Because for me, that looks like they've just given up all hope.
啪的一下。
Just bam.
额头贴在桌上。
Head on the desk.
这让我觉得有点吓人。
Looks kind of alarming to me.
但在一些文化中，这只不过是正常的短暂小憩方式。
But in some cultures, that's just a normal way to have a little power nap.
但在休息时间，请不要在上课期间这样做。
But, during break time, please, not actually during the class.
非常感谢你，马克斯。
Thank you very much, Max.
好的。
Okay.
额外的研究与评论。
Additional research and commentary.
梅德尼克等人。
Mednick et al.
2002年的研究表明，小睡对提升运动记忆和视觉学习的效果可媲美一整晚的睡眠。
From 2002 showed that naps can be as effective as a full night's sleep for improving motor memory and visual learning.
说实话，我对此表示怀疑。
I doubt that, to be honest.
我的意思是，真的，小睡能
I mean, seriously, a nap can
能和一整晚的睡眠一样有效吗？
be as effective as a full night's sleep?
嗯，我
Well, I
我不能否认科学，但还是觉得有点怀疑。
can't argue with the science, but still.
此外，布鲁克斯和莱克在2006年的研究发现，十分钟的午睡能带来最立竿见影的好处，而更长的午睡则因睡眠惰性、昏昏沉沉而效果延迟或不一致。
Also, Brooks and Lack from 2006 found that ten minute naps had the most immediate benefits, while longer naps had delayed or mixed effects due to, that's it, sleep inertia, grogginess.
哈佛健康出版物建议通过午睡来提升警觉性和表现，但警告不要在一天中太晚的时候午睡，以免干扰夜间睡眠。
Harvard Health Publishing recommends naps for boosting alertness and performance but cautions against napping too late in the day, which can disrupt nighttime sleep.
我不禁想知道，他们为这项研究投入了多少时间和精力。
I wonder how much time and energy they put into researching that.
对于英语学习者来说，想象一下这样做。
For learners of English specifically, imagine doing this.
花二十五分钟学习词汇，然后小睡十五分钟，再复习或练习同样的内容。
Study vocabulary for twenty five minutes, then take a fifteen minute nap, Then review or practice the same material.
你可能会记得更牢，感觉更平静，并且在之后的口语或写作中表达得更清晰。
You will likely remember more, feel calmer, and be more articulate in your speaking or writing afterwards.
我想这取决于你是否有一个合适的地方小憩。
I suppose this relies on you having an appropriate place to nap.
有时候我自己也特别想小睡一会儿，但真的找不到合适的地方。
Sometimes I'm desperate to nap myself, but I'm not really in an appropriate spot to do it.
我曾经在教师休息室小睡过十分钟，人们经常对此评论，因为大家都在教师休息室里匆忙准备课程，而我却只是坐在椅子上闭着眼睛，可能还流了点口水。
I have been known to nap for ten minutes in the teacher's room, and people often comment on it because everyone's rushing around in the teacher's room preparing their lessons, and I'm just there in the chair with my eyes closed, maybe with a bit of saliva running.
然后呢？
And what?
在某些文化中，公共场合小睡比其他文化更常见。
In some cultures, public napping is more normal than others.
我认为我是在日本期间养成了在公共场合小睡的习惯，因为我会在火车或公交车上小睡一会儿，而且一点也不觉得奇怪。
I think I picked up the public napping thing from my time in Japan because I will have a little nap on the train or on the bus without really feeling strange about it.
也许我是从在日本的那段经历中学到这一点的。
Maybe I picked that up from my time in Japan.
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我有没有告诉过你我曾经住在日本？
Did I ever tell you that I used to live in Japan?
我告诉过你。
I did.
我在那里的时候，大约有一半的时间都在睡觉，那都是小睡的时间。
I was asleep for, I would say, about 50% of my time there, and that's just napping hours.
甚至在上课时也一直睡着。
Just constantly asleep even during lessons.
卢克。
Luke.
卢库。
Luku.
卢库。
Luku.
当然，并不是所有日本人都这样念我的名字。
That's not all that's not how all Japanese people say my name, of course.
卢克老师。
Luke sensei.
哦，什么？
Oh, what?
当然不是真的。
That's not true, of course.
工作时我一直非常专业，始终保持清醒。
I was very professional and fully conscious at all times when working.
对。
Right.
我们继续看第四点，那就是出去散步五分钟。
Let's move on to number four, and this is take a five minute walk outside.
而且，你心里可能在想，什么时候才真正开始学英语呢？
And, again, you're thinking to yourself, when when is actually when is learning English actually part of this?
因为据我所见，比如睡觉、散步，还有其他那些事情？
Because as far as I can tell, like, having a sleep, going for a walk what were the other things?
喝一杯水。
Having a glass of water.
当然。
Sure.
还有那1%的事情。
There was the 1% thing.
好吧。
Fine.
但所有这些实际上并不涉及学习英语的事情，卢克，如果你仔细听了我一开始的介绍，我就说过，这些是生活小窍门。
But all these other things that don't really involve actually learning English, Luke, Well, if you were listening carefully in my introduction at the beginning of this whole thing, I did say that these are life hacks.
如果你想了解具体的学习英语技巧和方法，第959期节目里全都有，我的档案里还有无数其他节目。
If you want specific learning English tips and techniques, episode 959 is full of those things and countless other episodes in my archive.
我说的是无数。
I say countless.
我的意思是，你其实可以数得清。
I mean, you could count them.
但不管怎样，我以前就这么做过。
But, anyway, you could I've done that before.
但这些都是为了帮你调整到最佳的心理和身体状态，以便更好地学习英语。
But this is all stuff that's designed to help put you in the right state of mind and body to be a tip top learner of English.
所以第四点是：出去散步五分钟。
So point four is to take a five minute walk outside.
问题是这样的。
The problem is this.
长时间坐着在室内学习会减少大脑的血液流动，限制感官输入，并增加精神疲劳。
Long periods of sitting and studying indoors reduce blood flow to the brain, limit sensory input, and increase mental fatigue.
久而久之，这会降低动力，损害记忆力，并让学习变得令人沮丧或乏味。
Over time, this can lower motivation, impair memory, and make learning feel frustrating or joyless.
你就那样坐着，天啊。
You'll just be sitting there just, god.
我在学英语，但说实话，这个过程的快乐在三十五分钟前就已经消失了。
I'm learning English, but to be honest, I just the joy disappeared from this process thirty five minutes ago.
哦，好吧，我想我们就继续吧。
Oh, well, we'll just carry on, I suppose.
不。
No.
停下。
Stop.
出去散个小步。
Have a little walk outside.
绕街区走一圈。
Walk around the block.
这背后的科学原理是这样的。
The science behind this is this.
越来越多的研究表明，短暂的低强度步行，尤其是在自然环境中，对认知功能和情绪健康有深远影响。
A growing body of research shows that brief low intensity walking, especially in natural environments, has profound effects on cognitive function and emotional well-being.
这种步行的认知益处在于改善了工作记忆和专注力。
The cognitive benefits of this improved working memory and focus.
斯坦福大学的一项研究，由奥佩佐和施瓦茨于2014年进行，发现即使是在跑步机上行走的参与者——也就是那种室内步行器械。
A Stanford study, Opezo and Schwartz from 2014 found that participants who walked even on a treadmill, that's one of those walking machines.
那不是一种能自己走路的机器，我的意思是，一种让你在室内行走的设备。
That's not a machine that can walk, but, I mean, a machine that allows you to walk indoors.
我的意思是，我们本来就可以在室内走路，但你知道我说的是什么。
I mean, you can normally you you can we can walk indoors anyway, but you know what I mean.
那就是一台跑步机。
It's one of a treadmill.
步行机。
Walking machine.
即使是在室内跑步机上行走的参与者，其创意产出也比坐着的人提高了60%。
Participants who walked even on a treadmill indoors showed a 60% increase in creative output compared to those who sat.
这种效果在他们重新坐下后依然持续，表明散步能暂时提升发散性思维和解决问题的能力。
The effect lasted even after they sat back down, showing that walking temporarily boosts divergent thinking and problem solving.
发散性思维。
Divergent thinking.
这就是你找到思考问题新方法的地方。
This is where you find new ways of thinking about something.
大脑血流量增加。
Increased blood flow to the brain.
哦，就是那种温暖舒适的大脑血流。
Oh, just that lovely warm blood flow to the brain.
走路能增加脑部血液循环，为大脑输送更多氧气和葡萄糖。
Walking increases cerebral blood circulation circulation, delivering more oxygen and glucose to the brain.
美味美味美味美味美味。
Yum yum yum yum yum.
大脑里有点葡萄糖。
Bit of glucose in the brain there.
这能提高警觉性、反应速度和专注力。
This improves alertness, reaction time, and concentration.
如果能想办法把走路和前面提到的午睡结合起来，那就太好了。
If there was some way to combine this walking with the previous point, napping, then oh, that would be good.
你可以边在 neighborhood 散步边小睡，从而可能最大限度地提升大脑的综合收益。
You'd be able to walk around your neighborhood and have a nap while you do it, potentially leveraging maximum compound cerebral gains in the process.
只是个想法。
Just a thought.
也许这是科技极客们该发明的东西。
Maybe something for the tech bros to invent.
边走边睡。
Sleep while sleepwalking.
梦游。
Sleepwalking.
就是这样。
There you go.
梦游。
Sleepwalking.
2008 年 Ainsley 等人的研究显示，步行能显著提高大脑中动脉的血流速度。
Study, Ainsley et al, from 2008, showed that walking leads to measurable improvements in middle cerebral artery blood flow velocity.
另一个朗朗上口的句子。
Another catchy sentence.
更好地编码和回忆新信息。
Better encoding and recall of new information.
显然，这对语言学习者非常重要。
Obviously, very important for language learners.
2017年发表于《美国国家科学院院刊》的一项研究表明，身体活动能增强海马体的活动。
A 2017 study in proceedings of the National Academy of Sciences showed that physical movement enhances hippocampal activity.
我们知道海马体。
We know about we know about the hippocampus.
对吧？
Right?
这是你大脑里河马上大学的地方。
This is where the hippos go to university in your brain.
是的。
The yes.
身体活动能增强海马体的活动，而海马体是形成新记忆的关键脑区，尤其对语言和空间记忆至关重要。
Physical movement enhances hippocampal activity, a brain region crucial for forming new memories, especially verbal and spatial ones.
站着学英语？
Learn English on your feet?
为什么今天不站着学英语呢？
Why not learn English on your feet today?
当你外出散步时，收听卢克的英语播客。
Listen to Luke's English podcast when you are when you are out and about having a little walk.
情感和心理上的益处：减压和提升情绪。
Emotional and psychological benefits, stress reduction, and mood boosting.
在户外散步，尤其是在绿色空间中，能降低皮质醇水平，并促进多巴胺和血清素的释放。
Walking outdoors, especially in green spaces, reduces cortisol levels and promotes the release of dopamine and serotonin.
哦，真好。
Oh, lovely.
与愉悦和动机相关的神经化学物质。
Neurochemicals related to pleasure and motivation.
yum yum yum yum yum yum yum
Yum yum yum yum yum yum yum.
一种美妙的多巴胺、血清素、葡萄糖和氧气的混合物。
A lovely cocktail of dopamine, serotonin, glute glucose, and oxygen.
这是基于伯曼等人在2012年的研究。
That's based on a study by Berman et al.
2012年的研究表明，漫步自然环境能改善情绪并减少反刍思维，而反刍思维是焦虑和过度思考的常见特征。
From 2012, walks in nature improve mood and reduce rumination, which is a common feature of anxiety and overthinking.
就是那种只是坐在那里想，却什么都不做的状态。
That's where you just sit there thinking and not actually doing anything.
可能是担忧、压力、反刍思维，像罗丹的雕塑《思想者》那样坐着。
Maybe worrying, stressing, rumination, sitting like the thinker in in that sculpture, Rodin sculpture, the thinker.
他坐在那里，下巴搁在拳头上，不停地反刍思考。
He's sitting there with his chin on his fist just ruminating.
哦
Oh,
天啊。
god.
怎么了？
What's the matter?
我只是
I just
今天什么事都做不成。
can't seem to get anything done today.
那你一早就喝咖啡了吗？
Well, did you drink coffee first thing?
当然喝了，我每次都喝。
Well, yeah, of course, I did.
我总是这样。
I always do.
这关你什么事？
What's it to you?
你到底是谁？
Who are you anyway?
对不起。
Sorry.
我刚才在听一个播客，算了。
I've just been listening to a podcast, and never mind.
我这就让你继续你的沉思吧。
I've just I'll let you get back to your ruminating.
是的。
Yes.
散散步能打破负面思维循环。
Breaks a a little walk breaks negative thought loops.
即使短时间散步也能打断思维漩涡。
Even a short walk interrupts mental spirals.
漩涡就是你一圈又一圈地往下陷。
Spiral is where you go round and down, round and down.
心理螺旋是指一个负面想法引发另一个更负面的想法，再引发另一个负面想法。
A mental spiral is where one negative thought leads to another leg negative thought and another negative thought.
不知不觉中，你开始在某个社交媒体应用上无尽刷屏，感觉糟透了，而且什么事都没做成。
And before you know it, you're doom scrolling through some social media app, and you feel pretty rubbish, and you're not getting anything done.
心理螺旋。
A mental spiral.
即使短暂的散步也能打断心理螺旋或重复性思维，帮助学习者以更平静、更清晰的状态回归学习。
Even a short walk interrupts mental spirals or repetitive thoughts, helping learners come back to study with a calmer and clear ahead.
这里还有一个额外的好处。
Here's a bonus.
大自然能带来额外的力量。
Nature adds extra power.
自然的力量。
Nature power.
大自然的力量。
The power of nature.
在公园、花园或林荫街道上散步能进一步增强这些益处。
Walking in a park, garden, or tree lined street boosts the benefits even more.
这被称为卡普兰于1995年提出的注意力恢复理论，该理论认为，自然环境比城市或室内空间更能有效帮助大脑从精神疲劳中恢复。
This is known as attention restoration theory by Kaplan from 1995, which suggests that natural environments help your brain recover from mental fatigue much more effectively than urban or indoor spaces.
给你的一些实用建议。
Practical tips for you.
在学习间隙这样做。
Do this between study blocks.
把散步作为语言输入和输出之间的心理重启方式。
Use walking as a mental reset between language input and output.
例如，在学习完语法后，散一会儿步，然后再尝试通过口语实际运用你学过的语法。
For example, after studying grammar, take a little walk, and then actually try and activate your grammar through speaking.
随身携带英语。
Take English with you.
听一个播客。
Listen to a podcast.
走路时大声描述你看到的东西，或重复词汇。
Describe what you see aloud or repeat vocabulary as you walk.
所以走路时，试着同时进行一些英语练习。
So while walking, try and do some English practice at the same time.
听、说，试着回忆词汇，用英语在脑海中思考。
Listening, talking, sort of trying to remember vocab, thinking in your head in English.
用它来缓解说话前的紧张情绪。
Use it to calm nerves before speaking.
如果你对课程、会议或考试感到紧张，那就先去散步。
If you're nervous about a lesson, a meeting, or an exam, then walk beforehand.
运动有助于调节你的神经系统，提升语言流利度。
The movement helps regulate your nervous system and boosts verbal fluency.
即使两分钟也有帮助。
Even two minutes can help.
2020年发表在《自然神经科学》上的一项研究显示，即使是短暂的轻度活动，如两到五分钟的散步，也能显著改善成年人的情绪和任务参与度，尤其是在长时间久坐之后。
A 2020 study published in Nature Neuroscience showed that even short bursts of light activity, like two to five minutes of walking, measurably improved mood and task engagement in adults, especially after long sedentary sessions.
久坐的意思是静止不动。
Sedentary means being still, not moving.
明白了吗？
Okay?
我录这段内容已经久坐很久了。
I've been sedentary now for for quite a while recording this.
我得去我大楼的走廊里走一走，或者至少挥挥胳膊什么的。
I'm gonna have to take a little walk through the corridors of my building or maybe just wave my hands in the air or something.
我这么做可能会看起来有点傻，但那又怎样？
I'll look a bit stupid while doing it, but who cares?
因为我要在做这些事的时候，最大化我的认知收益。
Because I'm gonna leverage maximum compound cognitive, gains while doing it.
所以，你就把这事儿放在心上吧。
So there, just put that in your pipe and smoke it.
以上所有内容的总结。
A summary of all this.
我需要一个总结吗？
Do I need a summary?
它能提升创造力、改善记忆力、增强专注力、缓解焦虑、打破单调。
It boosts creativity, improves memory, enhances focus, calms anxiety, breaks monotony.
让我们进入这一部分：如果你无法在自然中散步怎么办？
Let's move on to this section that says, what if you can't walk in nature?
你可能会想，但卢克，我无法在自然中散步。
You might be thinking, but, Luke, I can't walk in nature.
嗯，城市和室内的替代方式同样有效。
Well, urban and indoor alternatives, still work.
所以城市散步仍然有帮助。
So urban walks still help.
即使你的散步是在繁忙的街道或城市道路上进行，仅靠运动就能改善大脑功能。
Even if your walk is along a busy road or through city streets, movement alone still improves brain function.
研究表明，无论在哪里散步，都能增加血流量、释放多巴胺，并在没有自然环境的情况下改善记忆和注意力。
Studies show the act of walking anywhere increases blood flow, releases dopamine, and improves memory and attention even without nature.
斯坦福大学奥佩佐和施瓦茨的研究发现，室内跑步机步行的创造力提升效果几乎与户外步行相当。
The Stanford study from Opezo and Schwartz found that indoor treadmill walking had nearly the same creativity benefits as walking outdoors.
所以试试这个。
So try this.
在你街区散步、上下楼梯、穿过购物中心，甚至只是在你大楼的走廊里走走。
Walk around your block, up and down the stairs, through a shopping center, or even the corridor of your building.
戴上耳机，边走边听英语输入。
Carry earphones and listen to English input while walking.
专注于缓慢地呼吸。
Focus on breathing slowly.
留意颜色、气味或质感。
Noticing colors, smells, or textures.
地板那可爱的脏棕色。
Lovely dirty brown color of the floor.
那确实非常脏且是棕色的。
That's certainly very dirty and brown.
或者，你知道的，你可以说，哦，看。
Or, you know, you could say, oh, look.
那辆车真红，不是吗？
That car is very red, isn't it?
那是一辆非常红的车。
That is a very red car.
那辆车真红。
That car is very red.
对吧？
Right?
气味。
Smells.
当你在城市街道上行走时。
As you walk through the streets of your city.
那是什么味道？
What is that smell?
哦，哦，那是什么？
Oh, oh, what's that?
哦，这太恶心了。
Oh, that's disgusting.
对。
Right.
继续走。
Keep walking.
继续走。
Keep walking.
哦，这空气污染的气味。
Oh, that smell of air pollution.
真棒。
Lovely.
但你知道，保持觉知实际上可以激活你的感官注意力系统。
But, you know, being mindful can actually activate your sensory attention system.
看那棵可爱的树，我能看到叶子开始冒出来。
Look at that lovely tree that I can see the leaves starting to emerge.
春天快来了，你可能会这么想。
Spring is nearly here, you might think.
或者你可能会望向你所在城镇的冬日景象，心想：这不是冬天吗？
Or you might look out upon a wintery scene in your town and go, isn't it wintery?
是不是很冷？
Isn't it cold?
是不是很荒凉？
Isn't it bleak?
那种景象也有某种美，不是吗？
There's a certain beauty to that, isn't there?
散步时，如果你愿意，完全可以变得深沉又做作。
You can get all profound and and pretentious if you want while you have your walk.
另外，也要利用视觉上的自然景象。
Also, use visual nature.
如果你无法接触自然，就把自然带到你身边。
If you can't go to nature, bring it to you.
买一盆植物，就在你面前静静坐上二十分钟。
Just get yourself a plant and just sit with a house plant right in your face for a good twenty minutes.
我开玩笑的。
I'm joking.
你可以看自然的图片或视频。
You you can look at pictures of nature or videos of nature.
研究表明，即使只是观看自然的图片或视频，也能产生镇静和恢复效果。
Research says even looking at images or videos of nature has calming and restorative effects.
2015年，斯坦福大学的布拉特曼等人研究发现，观看自然景观的参与者比观看城市图像的参与者焦虑水平更低，大脑中反复思考区域的活动也有所减少。
In a 2015 study, Bratman et al from Stanford again, showed that participants who viewed nature scenes rather than city images showed lower anxiety levels and reduced activity in the brain's rumination center.
让我把我的植物拿过来。
Let me just bring my plant.
你听，这是植物摩擦麦克风的声音，知道我桌边有一株美丽的白鹤芋，光是这一点，我就敢说，它已经在降低你的焦虑水平，减少你大脑中反复思考区域的活动了？
You hit that's the sound of the plant rubbing against the microphone, which is gonna just just knowing that there's a lovely peace lily on the table next to me is already I can I can tell you, it's already lowering your anxiety levels and reducing activity in your brain's rumination center?
绿植带来的清新气息。
The lovely freshness of a green plant.
我就把它放在这边，放在我旁边。
I'll just put that on the side of I'll just put that beside me
这里。
here.
这盆植物需要浇点水。
It needed a bit of water, this plant,
当我度过圣诞节假期回到我的播客房间时，这盆植物需要浇点水。
when I came into my podcasting room after being away on my during my Christmas holidays, the plant needed a bit of water.
我已经给它浇过水了。
I've given it water.
它正很好地恢复生机。
It's it's coming back to life nicely.
试试看。
Try this.
在你拉伸或踱步时，在屏幕上播放一段森林或海滩散步的YouTube视频。
Play a YouTube video of a forest or a beach walk on your screens as you stretch or pace.
这意味着在室内来回走动。
That means walk up and down indoors.
使用以自然为主题的屏幕保护程序或手机壁纸。
Use a nature themed screensaver or phone background.
望向窗外。
Look out of the window.
有个主意。
There's an idea.
多有创意的想法啊。
What an innovative idea.
望向窗外。
Look out of the window.
如果有任何绿色植物，就好好享受吧。
And if there's any greenery, enjoy it.
或者抬头看看天空。
Or even look up at look up at the sky.
今天，我窗外有一片美丽的蓝天。
Today, I've got a beautiful blue sky here that I can see out of the window.
但即使在阴天，我认为观察自然的形态仍然能带来一些愉悦，而且这显然具有很强的恢复作用，对我们有益。
But even on a cloudy day, I think there's still some enjoyment in observing the forms of nature, and it's apparently very restorative and good for us.
室内散步或来回走动。
Indoor walking or pacing.
再次强调，来回走动是指像夏洛克·福尔摩斯在解决问题时那样快速地来回走动。
Again, pacing, that means walking fairly quickly up and down, like when you're if your Sherlock Holmes trying to solve a problem.
即使是在公寓里绕圈走或来回踱步也算数，因为你仍在激活你的运动系统。
Even walking around your apartment or pacing back and forth counts because you're still engaging your motor system.
对吧？
Right?
这涉及了认知、神经以及肌肉骨骼系统在运动中的作用。
That's the the the the the the cognitive, neurological, and muscular skeletal system involved in moving.
你还在激活大脑的海马体，它与记忆和学习有关。
You're also still activating your brain's hippocampus, which is linked to memory and learning.
你打破了久坐的时间，这能提高警觉性。
You're breaking up sedentary time, which improves alertness.
让它变得有成效。
And make it make it productive.
走路时模仿并复述简短的英语短语。
Shadow short English phrases while pacing.
走路时大声重复一些短语。
So just sort of repeat some phrases out loud while walking.
回忆并说出你今天学到的五个新单词。
Recall and say five new words you learned today.
在你周围走动时练习大声进行闲聊。
Practice small talk out loud as you walk around your space.
运动可以替代大脑的恢复。
Movement substitutes for brain refreshment.
如果真的无法走路，任何轻度的身体活动都能带来类似的益处。
If walking really isn't possible, any kind of light physical movement can give similar benefits.
所以试试伸展一下，做些温和的瑜伽，跳点轻快的舞，甚至只是随着音乐摇摆，或在房间里随着音乐移动，原地踏步两分钟。
So try a bit of stretching, do some gentle yoga, a bit of light dancing, even just swaying to music or just moving to music in your room, stepping in place for two minutes.
所以上下踏步两到三分钟。
So stepping up and down for two two to three minutes.
站起来，将双臂举过头顶。
Standing up and reaching your arms above your head.
这会激活前庭系统和本体感觉系统。
This activates vestibular and proprioceptive proprioceptive systems.
让我试着做一点这个。
Let me just try a bit of that.
哦，我的前庭系统和本体感觉系统感觉非常活跃。
Oh, that oh, my vestibular and proprioceptive systems feel very active.
所有这些做法都有助于缓解肌肉紧张、改善血液循环，并重新调整你的精神状态。
All of these things will help releasing muscle tension, improving circulation, and resetting your mental state.
列表还可以继续下去。
The list goes on.
将微运动与语言练习结合起来。
Combine micromovement with language practice.
即使空间有限，你也可以原地走动并复习闪卡。
Even with limited space, you can walk in place reviewing flashcards.
在回答语法问题之间做10次触脚趾动作。
Do 10 toe touches between grammar questions.
那么，现在完成时和现在完成进行时有什么区别？
So what's the difference between present perfect simple and present perfect continuous?
嗯，好吧。
Well well, okay.
现在完成时就像是，
Present perfect simple is like,
你知道，那种
you know, sort
表示已完成的事情。
of completed things.
比如，我有或者什么？
Like, I have or like what?
例如，谈谈读一本书。
For example, talk about reading a book.
嗯，我已经读了300页。
Well, I have read 300 pages.
非常好。
Excellent.
好的。
Okay.
那现在完成进行时呢？
What about present perfect continuous?
你能想出一个例子吗？
Can you think of an example?
等一下。
Hold on a sec.
摸脚趾。
Touching my toes.
嗯，我这本书已经读了三个星期了，非常棒。
Well, I've been reading this book for for three weeks now, and it's great.
干得好。
Well done.
好的。
Okay.
站起来大声讲解一个主题，而不是写下来。
Stand up and explain a topic aloud instead of writing it.
所以不要坐着写你的语言练习，而是站起来大声说出来。
So instead of sitting down writing your your language practice, you stand up on your feet and say it out loud.
这将身体活动和脑力活动结合起来，有助于提高记忆、自信和精力。
This blends physical and mental activity, which is great for retention, confidence, and energy.
总而言之，就是这样。
The bottom line is this.
你不需要一片森林。
You don't need a forest.
你不需要走一万步。
You don't need 10,000 steps.
你只需要稍微动一动，让大脑重启，重新激活你的感官。
You just need to move a little, reset your brain, and reengage your senses.
即使你只是在室内原地转圈，像一只困在笼中的老虎。
Even if you walk in a small circle indoors, like some sort of caged tiger.
从窗户看看一棵树。
Look at a tree from a window.
只是从窗户凝视一棵树一会儿。
Just gaze at a tree out of a window for a while.
戴着耳机边走边听播客。
Pace with a podcast in your ear.
即使你只做这些事情，你也在激活支持英语学习的相同认知和情感系统。
Even if you do just those things, you're still activating the same cognitive and emotional systems that support English learning.
只是给你一个想法。
Just a thought for you.
大概，骑自行车也是如此。
Presumably, this also works for cycling.
是的。
Yes.
我们又来了。
Here we go again.
骑自行车。
Cycling.
想象一下，如果你能睡个好觉，用一个特别棒的枕头，然后像外科医生一样洗手，再一边喝杯水一边进行一次清爽的骑行，你会取得多大的进步。
Just imagine the gains you could make by taking a nap with a really great pillow and then washing your hands like a surgeon and going for a refreshing bike ride while drinking a glass of water.
有了这样的日常习惯，你根本不需要专门学习英语。
You won't actually need to study English at all with that routine.
这一切都会自然而然地发生。
It would just all just happen.
我在开玩笑。
I'm kidding.
对吧？
Right?
正如我之前所说，这些并不是具体的学习技巧。
As I said earlier, these aren't specific study tips.
想了解这些，请听第959期节目。
Listen to episode nine five nine for that.
但无论如何，这是一些小的生活小窍门。
But, anyway, little lifestyle hacks.
挺好的，不是吗？
It's good, isn't it?
是的。
Yes.
对。
Right.
第五点。
Number five.
我最喜欢这一条，就是用冷水泼脸。
I love this one, and it is splash cold water on your face.
就用冷水泼一下脸。
Just splash some cold water on your face.
我认为这基本上是解决任何问题的办法。
This is basically the solution to any problem, I think.
还有喝一杯
That and just having a cup
茶。
of tea.
就像，怎么了？
It's like, what's the matter?
丢工作了？
Lost your job?
泼点凉水在脸上。
Splash some cold water on your face.
马上要面试了吗？
Got a job interview coming up?
别担心。
Don't worry.
泼点凉水在脸上。
Splash some cold water on your face.
没拿到工作？
Didn't get the job?
没关系。
It's okay.
再泼点凉水在
Splash some more cold water on
你的脸。
your face.
会好起来的。
It's gonna be alright.
你有吗
Have you got
一张永远冰冷潮湿的脸吗？
a permanently cold and wet face?
别担心。
Don't worry.
再泼点凉水到脸上，喝杯茶吧。
Simply splash some more cold water on your face and have a cup of tea.
一切都会好起来的。
Everything will be fine.
好的。
Okay.
我只是在开玩笑。
I'm just kidding.
让我们认真对待这件事。
Let's try to take this seriously.
其实，不。
Actually, no.
我们别认真对待这件事了。
Let's not try to take this seriously.
我不知道。
I don't know.
你觉得呢？
What do
你怎么想？
you think?
你在想，卢卡，我
You're thinking, Luca, I
你更希望我时时刻刻都认真对待这件事。
would prefer it if you just took this completely seriously all the time.
还是你在想，不。
Or are you thinking, no.
我认为这些轻松的时刻能让这个体验更愉快，卢克。
I think these moments of levity help to make this an enjoyable experience, Luke.
是的。
Yes.
我不了解你的想法。
I don't know your mind.
不管怎样，问题是。
Anyway, the problem.
问题是什么？
What's the problem?
问题是什么？
What is the problem?
问题是这样的。
Well, the problem is this.
上台前的压力和恐慌会让大脑冻结。
Stress and panic before speaking freeze your brain.
压力和恐慌。
Stress and panic.
我必须得说话了。
It's I've gotta speak.
你的大脑会变得僵硬。
Your your brain becomes frozen.
是的。
Yes.
就像《蝙蝠侠与罗宾》电影里阿诺·施瓦辛格扮演的急冻人一样，急冻人进入了你的大脑，说：‘很高兴见到你，冰冻吧。’
It's as if mister Freeze from the movie Batman and Robin, played by Arnold Schwarzenegger himself, mister Freeze has come into your brain, and he says, ice to see you.
是的。
Yes.
另一个受到广泛欢迎的阿诺·施瓦辛格模仿。
Another Arnold Schwarzenegger impression backed by popular demand.
冰与你相见。
Ice to see you.
他在那部电影里还说了什么？
What else did he say in that film?
他在那部电影里还说了哪些台词？
What were some of the lines he said in that film as well?
冰河时代即将来临。
The ice age cometh.
我想那是其中一句。
I think that was one of them.
还有其他几句。
There were some others as well.
他还说了其他一些糟糕的台词。
There were some other terrible lines that he said in that.
他就像个冰人，有个类似冰冻枪的东西，能冻住东西，他经常会出现在派对上，然后说：是我还是
He was like an iceman, who froze he had a, like, a freezing ice gun that froze things, and he would, like, turn up at a party and go, is it me or is
这里很冷吗？
it cold in here?
是的。
Yes.
科学原理。
The science.
寒冷暴露会激活潜水反射，减缓心率并安抚神经系统。
Cold exposure activates the diving reflex, which slows your heart rate and calms the nervous system.
这是帕顿提出的。
That was by Panton.
不是其中之一
Not one of
那些
those
意大利蛋糕，但这是Panton在2013年的研究。
Italian cakes, but Panaton from 2013.
所以这个技巧是：在经历压力时刻前，用冷水泼几秒钟你的脸。
So the hack is this, splash cold water on your face for a few seconds before a stressful moment.
例如，一次对话、考试或面试。
For example, a conversation, exam, or interview.
好的。
Okay.
当然。
Sure.
你的脸会湿掉，但这很快、自然，能立即让你的神经系统重新调整。
You will have a wet face, but it's quick, natural, and instantly resets your nervous system.
这说法也太夸张了吧？
That is quite a big claim, isn't it?
它能立即让你的神经系统重新调整。
Just it instantly resets your nervous system.
真的吗？
Really?
只是它就能重置整个神经系统？
Just it resets the whole nervous system?
不管怎样，这里还有一些更多细节。
Anyway, here are some more details.
潜水反射。
The diving reflex.
这实际上相当有趣。
This is actually pretty fascinating.
当你往脸上泼冷水时会发生什么？
What happens when you splash cold water on your face?
嗯，哺乳动物的潜水反射。
Well, the mammalian diving reflex.
所以“哺乳动物”是一个与“哺乳类”相关的形容词。
So mammalian is an adjective relating to the word mammal.
哺乳动物是一种动物。
A mammal is a type of animal.
对吧？
Right?
人类是哺乳动物。
Humans are mammals.
我跟我女儿聊过这个，她也是哺乳动物。
Mammals, I talked about my I talked with my daughter, who is also a mammal, about this.
我们聊了哺乳动物、爬行动物、两栖动物、昆虫和鸟类。
We talked about mammals, reptiles, amphibians, insects, birds.
这些是不同类型的动物。
These are different types of animal.
哺乳动物通常用乳汁喂养它们的幼崽。
Mammals usually suckle their their children with milk.
哺乳动物会分泌乳汁。
They mammals produce milk.
哺乳动物不产卵。
Mammals, don't lay eggs.
哺乳动物的其他特征是什么？
What are the other characteristic fact features of a mammal?
那大概就是了。
That's probably it.
无论如何，哺乳动物这个词与哺乳动物有关。
Anyway, mammalian is related to the word mammal.
所以哺乳动物是动物的一种。
So it's a tie mammals are types of animals.
因此，哺乳动物的潜水反射，有时被称为潜水反应，是一种在冷水接触面部、尤其是眼睛、鼻子和前额周围时触发的自然耗氧保存生存机制。
So the mammalian diving reflex, sometimes called the dive response, is a natural oxygen conserving survival mechanism triggered by cold water contacting the face, especially around the eyes, nose, and forehead.
这种反射在海豹和鲸鱼等水生哺乳动物中最为明显，但人类仍然保留着很强的版本。
This reflex is most pronounced in aquatic mammals like seals and whales, but humans still retain a strong version of it.
好的。
Okay.
现在这说得通了。
This this makes sense now.
那么生理上会发生什么？
So what happens physiologically?
当低于约21摄氏度的冷水接触到你的脸部时，就会发生以下情况。
When cold water, that's below about 21 degrees centigrade, touches your face, here's what happens.
首先，三叉神经被激活。
First of all, trigeminal nerve activation.
我假设这是读作‘三叉神经’，还是‘三叉神经’？
And I'm assuming that's pronounced trigeminal, or is it trigeminal?
我说的是‘三叉神经’。
I'm saying trigeminal.
三叉神经被激活。
Trigeminal nerve activation.
这样对吗？
Is that correct?
好的。
Okay.
我检查这一点是对的。
I was right to check this.
这不是三叉神经。
It's not trigeminal.
是三叉神经。
It's trigeminal.
当然，这个g发y的音。
Of course, that g is pronounced with a y sound.
三叉神经激活。
Triaminal nerve activation.
好的。
Okay.
所以下次你需要谈论三叉神经激活时，它的发音是三叉神经。
So just next time you need to talk about triaminal nerve act activation, it's pronounced triaminal.
好吧？
Okay?
所以是三叉神经激活。
So triaminal nerve activation.
皮肤中的冷感受器，尤其是在前额和鼻子周围，会刺激三叉神经，这是主要的颅神经之一。
Cold receptors in the skin, particularly around the forehead and nose, stimulates the triaminal nerve, one of the major cranial nerves, head nerves.
这向脑干发送一个强烈的信号，表明身体正在进入生存模式，必须节约氧气。
This sends a powerful signal to the brain stem that your body is entering a survival mode and must conserve oxygen.
所以冷水接触三叉神经，而且
So cold water touches the triaminal nerve, and
三叉神经会反应：快点。
the triaminal nerve goes, quick.
节约氧气给大脑。
Conserve oxygen to the brain.
大脑会说：明白了。
And the brain goes, right.
好的。
Okay.
明白。
Roger that.
懂了。
Got it.
心率减慢
Slowing of the heart
速率。
rate.
心动过缓。
Bradycardia.
心动过缓？
Bradycardia?
布雷特心动过缓。
Brett bradycardia.
大脑会通过降低心率来做出反应，有时降低10%到25%，以保存能量和氧气供给重要器官。
The the brain responds by reducing heart rate, sometimes by 10 to 25% to preserve energy and oxygen for vital organs.
所以三叉神经会说：快点。
So the triaminal nerve goes, quick.
节约氧气。
Conserve oxygen.
大脑会回应：对。
And the brain goes, right.
心脏。
Heart.
不。
No.
没关系。
It's okay.
别慌。
Don't panic.
慢一点。
Slow down a bit.
放松点。
Just chill out.
10%到25%。
10 to 25%.
明白吗？
Okay?
这种镇静效果是即时且可测量的。
This calming effect is immediate and measurable.
心脏说：好吧，老兄。
The heart goes, okay, man.
我应付得来。
I got this.
我们还是轻松点吧。
Let's just take it easy.
每个人都会立即且可测量地平静下来。
And everyone gets calm immediately and measurably.
外周血管收缩。
Peripheral vasoconstriction.
血管，这就是‘血管’的意思。
Blood vessels, that's the vaso.
它与血管有关。
It relates to blood vessels.
四肢的血管，也就是你的手臂和腿部，会收缩，将血液重新导向大脑和心脏。
Blood vessels in the limbs, that's your arms and legs, constrict redirecting blood to the brain and heart.
这有助于在压力时刻维持血压并保护大脑功能。
This maintains blood pressure and protects the brain's function during moments of stress.
第四，交感神经主导转向副交感神经主导。
Fourth, there is a shift from sympathetic to parasympathetic dominance.
与战斗或逃跑机制相关的交感神经系统被减弱了。
The sympathetic nervous system, which is relating to the fight or flight mechanism, is dialed down.
所以，一切都好。
So it's like, it's alright.
不需要对抗。
No need to fight.
不需要逃跑。
No need to flight.
放松点。
Take it easy.
副交感神经系统，与休息和消化有关，开始主导。
The parasympathetic nervous system, which is related to rest and, I guess, digestion, takes over.
减缓呼吸，平静思绪，恢复掌控感。
Slowing breathing, calming your thoughts, and restoring a feeling of control.
一切都很好。
It's everything it's alright.
我们能行。
We've got this.
一切都在掌控之中。
Everything's under control.
所以，基本上，把一碗凉水带到你的雅思口语考试中。
So, basically, bring a bowl of cold water to your IELTS speaking exam.
你可以对考官说：不好意思。
And you can say to the examiner, sorry.
我只是在刺激我的三叉神经，向脑干发送一个强烈的信号，激活外周血管收缩以维持血压，从而促使身体从交感神经主导转向副交感神经主导，确保我不会忘记任何短语动词、语法或其他内容。
I'm just, triggering my triaminal nerve, sending a powerful signal to my brain stem and activating my peripheral vasoconstriction to maintain blood pressure, causing a shift from sympathetic to parasympathetic dominance just to make sure I don't forget any phrasal verbs or grammar or anything.
不好意思。
Sorry.
刚才的问题是什么？
What was the question?
我相信考官会理解的。
I'm sure the the examiner will understand.
泼水。
Splash.
泼水。
Splash.
泼水。
Splash.
好了。
There you go.
科学证据和研究。
Scientific evidence and research.
帕内廷，2013年。
Panetin in 2013.
这项研究被称为哺乳动物潜水反射，一种神秘的生存反射？
The study was called the mammalian diving response, an enigmatic reflex to preserve life, question mark.
帕内廷发现，潜水反射会触发一种多系统生存反应，以在压力下保护大脑和心脏。
Panetin found that the diving reflex triggers a multisystem survival response that protects the brain and heart under stress.
他展示了面部受到冷刺激如何激活孤束核（NTS）中的通路。
He demonstrated how cold stimuli on the face activate pathways in the nucleus tractus solidarus, the NTS.
对吧？
Right?
一部分
A part of
大脑干中调节心率、呼吸和血压的区域。
the brain stem that regulates heart rate, breathing, and blood pressure.
他说，这种反射虽然在很大程度上被忽视，但却能提供一种有效的自主神经转换，可用于治疗性地缓解焦虑、恐慌，甚至心律失常。
This reflex, he said, largely overlooked, provides an effective autonomic shift that can be therapeutically harnessed to reduce anxiety panic and even cardiac cardiac arrhythmias.
所有人都说：‘抱歉，帕内顿，你能重复一遍吗？’
And everyone said sorry Panaton, can you repeat that?
他回答说：‘好的，这种反射虽然在很大程度上被忽视，但却能提供一种有效的自主神经转换，可用于治疗性地缓解焦虑、恐慌，甚至心律失常。’
And he goes okay This reflex, though largely overlooked, provides an effective autonomic shift that can be therapeutically harnessed to reduce anxiety, panic, and even cardiac arrhythmias.
帕内顿在那之后感到非常满意。
Panerton felt very happy with himself after that.
关于焦虑和恐慌调节的研究。
Research in anxiety and panic regulation.
急诊医学和创伤心理学的研究探讨了潜水反射如何对抗急性恐慌症状。
Studies in emergency medicine and trauma psychology have explored how the diving response can counteract acute panic symptoms.
不是系统，是症状。
Not systems, symptoms.
急性恐慌症状。
Acute panic symptoms.
急性意味着强烈且非常具体。
Acute means strong and very specific.
对吧？
Right?
比如，非常强烈的恐慌症状。
Like, very powerful panic symptoms.
比如，啊。
Like, ah.
你知道，当你恐慌时，啊，天啊。
You know, when you panic, like, ah, god.
有一条鲨鱼。
There's a shark.
救命。
Help.
快把脸埋进水里。
Put your face in the water quick.
但鲨鱼在水里。
But the shark's in the water.
我不知道该怎么办。
I don't know what to do.
我有急性急性恐慌症状。
I've I'm I'm I've got acute acute panic symptoms.
好的。
Okay.
但潜水反射即使你在水中与鲨鱼共处，也能实际缓解这种情况。
But the diving response can actually counteract this even if you are in already in the water with a shark.
这真是个难题，不是吗？
That is a difficult one, isn't it?
我们只希望你不必面对这种情况。
Let's just hope you don't have to deal with that.
一项2017年由Fasser Childs等人进行的研究表明，将面部浸入冷水中能迅速降低感知到的压力和主观紧张感。
One study, Fasser Childs et al from 2017 suggested that immersing the face in cold water led to rapid decreases in perceived stress and subjective tension.
这基本上就是你身处水中。
That's basically you're in the water.
水里有一条鲨鱼。
There's a shark in the water.
你的头在水面上。
Your head is above the water.
你正在极度恐慌。
You're panicking massively.
把脸浸入水中。
Put your face in the water.
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