第60分钟 - 杰·谢蒂：你呼吸方式错了，原因在这里

所以，如果我现在有个听众，早上开着货车去上班，看到路上好多人都开着车听播客，你觉得对于他们来说，一个非常好的……

So if I was to be someone who's listening to this now, driving in my van on my way to to work this morning, and I see a lot of people in their vans driving, listening to the podcast, what would you say is a really good...

第一步该怎么做，才能让他们自己从主观上探索一下，冥想是否能为他们的生活增添价值？

Just a first step to to investigate for themselves subjectively if, meditation can can add value to their life?

他们该从哪里开始呢？

Where would they start?

我会说，首先要做的就是往日程表或者日历里安排一段专属于你的时间。

I would say that the first thing you wanna do is put something in your schedule, in your calendar, which is time for you.

你想想你的日程表，你绝不会取消跟别人的重要会议，但我们却连跟自己约个时间都做不到。

You look at your schedule, you would never cancel an important meeting with someone else, but we don't even schedule one with ourself.

日历里根本找不到留给自己、属于我的时间，或者说是为了当下这一刻专门安排的时间。

There is nothing in the calendar that's time with myself, time for me, time for you, time for just this, this whole thing that's going on right now.

哪怕每天只给自己留出五分钟也好。

Literally put it in for five minutes a day.

如果连五分钟都抽不出来，那每天两分钟也行。

If you can't do five minutes, do it for two minutes a day.

就把它安排进去。

Just put it in there.

因为一旦你开始安排这个时间，明天你可能会想，好吧，那这段时间我该做什么呢？

Because if you start putting that in there, you might then tomorrow go, okay, well, what am I gonna do with this time?

我有五分钟。

I've got five minutes.

哇。

Wow.

好的。

Okay.

我该拿它做什么呢？

What am I gonna do with it?

所以，先把它安排进去。

So start putting it in there.

这是第一步。

That's the first step.

第二步，我觉得一定要关注你的呼吸。

The second step I would say is definitely focus on your breath.

我觉得呼吸是每个人都能感同身受的东西。

I think the breath is just something we can all relate to.

它是实实在在的。

It's tangible.

顺便说一句，运动员必须学会控制呼吸。

By the way, athletes have to learn how to control their breath.

音乐家也必须学会控制呼吸。

Musicians have to learn how to control their breath.

不管你是戴尔公司的员工，还是橄榄球运动员，要想表现出色，都得学会怎么呼吸。

Whether you're a Dell or whether you're a a football player, you have to learn how to breathe in order to perform.

我、你、还有所有人，我们在不同方面都是运动员。

Me, you, and everyone, we're all athletes in different ways.

我们都在使用自己的身体。

We all use our bodies.

我们都会用脑，不管你是做生意的，还是真正的运动员，在球场或赛场上比赛。

We all use our minds, whether you're a business person or whether you're an actual athlete playing on a on a court or a pit.

但你的意思是说我不会呼吸吗？

But are saying that I don't know how to breathe?

我是说，你不会

I am saying you don't

呼吸。

know how to breathe.

不是特指你，我是说大多数人其实都不会呼吸，我自己也是直到有人教我，我才学会怎么呼吸。

And not you specifically, I'm saying that most people don't know how to breathe and I didn't know how to breathe until I was taught how to breathe.

我知道这听起来很荒谬，但你一天有多少次会喘不过气来？

And I know that sounds ridiculous, but how many times a day do you get out of breath?

我知道我一天里就有好几次会喘不过气。

I know there's times a day that I get out of breath.

你一天有多少次感觉到，当你经历某种情绪时，你的呼吸会发生变化？

How many times a day do you feel that when you're experiencing an emotion, your breath changes?

比如你哭的时候，或者难过、心烦的时候，呼吸就会变。

Like when you're crying or you're sad or you're upset, your breath changes.

当你开心、兴奋的时候，呼吸也会变。

When you're happy and elated, your breath changes.

所以我们的呼吸和每一种情绪都是连在一起的。

So our breath is connected to every single emotion.

所以如果我们想在生活中掌控自己的情绪，就得训练呼吸。

So if we want to navigate our emotions in our life, we have to train our breath.

所以我想对大家说，抽出两三分钟，就花点时间吸气和呼气，吸气四秒，呼气四秒。

So I would just say to everyone, take out two to three minutes and just take a moment to breathe in and out and breathe in for four and out for four.

就这么简单，试试看。

Just try it as simply as that.

如果你入睡困难——我觉得这是很多人都有的问题——那就要让呼气比吸气更长。

Now if you're someone who struggles to get to sleep, which can often be something that I think everyone struggles with, that's when you want to breathe out for longer than you breathe in.

所以如果你吸气四秒，呼气就要超过四秒，这样能让身体放松、休息。

So if you're breathing in for four, breathe out for more than four to relax and rest your body.

如果你是这样的人，你会说，杰，我今天有快递要送，我得赶去开会，还得去办别的事，我需要更多精力，那你就呼气比吸气短。

And if you're one of these people that goes, Jay, I've got, you know, I've got like you said, I've got to do a delivery today, I've got to run to this meeting, I've got to get to this, and you need more energy, breathe out for less time than you breathe in.

比如你吸气一秒，呼气可能就一瞬间。

So you may breathe in for a second and breathe out for a millisecond.

这是一种非常急促的呼气。

It's a really sharp breath out.

如果你这样做，你会感觉到身体里涌起一股能量。

And if you do that, you'll feel this pumping energy in your body.

对我来说，这些都是非常实用的方法，我觉得我们都需要靠它们来入睡。

And so to me, these are really practical tools that I think we all need to sleep.

大家都知道睡前冥想。

So everyone knows their meditation for sleep.

我们都需要让自己充满活力。

We all need to get energized.

所以这是一种简单的提神冥想，我们都需要感觉自己不是在赶时间。

So that's a simple meditation of energized and we all need to just feel like we're not rushing.

所以我觉得这些方法 hopefully 对大家都挺实用的，而且操作起来也不复杂。

So I think those are hopefully quick things that feel practical to anyone and everyone.

我是说，我……

I mean, I'm...

我觉得我对待事情的本能态度是稍微持点怀疑态度。

I I think my natural position on on things is to be a little bit of a skeptic.

然后我……

And I...

上次我去印尼的时候，我……

When I was in Indonesia the last time, I...

我女朋友带我去见了一位呼吸训练教练。

My girlfriend brought me to see a breath work coach.

在做呼吸练习之前，他给我做了解释。

And before we did the breath work, he explained it to me.

所以这个呢，其实是……

And so this is this is...

像我这种讲究逻辑的人，解释清楚对我特别重要。

As a logical guy like I am, the explanation matters a lot.

他跟我说，现在大家大部分时间都因为过度刺激、压力还有盯着屏幕，长期处于一种战斗或逃跑的状态。

And he was talking to me about how we pretty much live most of our lives these days because of the overstimulation, because of the stress, because of the screens in this kind of like permanent state of fight or flight.

你想想看战斗或逃跑时身体会发生什么，我学生物的，很清楚这在解剖学和生理上意味着什么，比如你的消化系统会怎样。

And when you look at what happens in fight or flight and I studied biology, I know what happens to the body anatomically and physically, what happens to your digestive tract.

很多人说紧张得没胃口，其实说的就是这个道理。

And I mean this is what a lot of people say when they say I'm nervous and they've lost their appetite.

这是你的身体在准备和保留它需要的矿物质和营养，以便在塞伦盖蒂草原上狮子向你扑来时，有能量去应对。

That's your body preparing and keeping the minerals and nutrients it needs to expend energy to help you in a situation on the Serengeti when a lion is running at you.

这是我们进化过程中非常原始的本能反应，而我们现在的生活却一直处于这种紧绷状态。

That's a very prehistoric innate part of our conditioning, and we do live on edge.

我们的手机通知掌控着我们的生活，诸如此类的事情太多了。

Our notifications run our lives and all of these things.

所以当我们思考为什么人们日常焦虑感会稍微增加时，大概是因为我们长期处于一种高度紧张的‘战或逃’状态。

So when we think about why people might be getting a little bit more anxious day to day, it's probably because we're living in like a heightened state of fight or flight.

在战斗或逃跑反应中，还有一件事就是你的呼吸会改变。

And one of the things that happens in fight or flight as well is your breathing changes.

所以，是的，然后我会想到自己感到有点压力的时刻。

So, yeah, and and then I think about the moments where I'm feeling a little bit stressed.

我做过的一件事，我……

And one thing I've done, I...

我有趣的……

My funny...

太有趣了。

It's so funny.

我的脑子直接跳到了纽约市，我会去……

My head went straight to New York City is I'll go...

我会停下来，然后就去……

I'll stop and I'll just go...

每当我这么做的时候，就会有人转过头来问我：你没事吧？

And whenever I do that, someone turns to me and goes, are you okay?

我没事。

I'm fine.

我只是……

I'm just...

你会觉得我……

You're like I

现在确实是这样。

am now.

不过说真的，我完全同意。

But no, I completely agree.

我觉得这是那种，不管你是谁，也不管你觉得自己多硬汉，都应该认真考虑的事情。

I think it's one of those things that I think everybody listening, regardless of who you are or how much of a tough guy you are, you should definitely

硬汉，史蒂文，你考虑一下。

consider tough guy, Steven.

你懂吧？

So you know?

嗯，其实也不是。

Well, not really.

不是。

No.

其实也不是。

Not really.

我有点软。

I'm a bit soft.

好吧。

Okay.

你知道，就是边缘有点软。

You know, around the edges.