纸袋呼吸法治疗惊恐（在纸袋内呼吸可减压）

感到压力很大？你并不是一个人。幸运的是，科学可以为你提供帮助。以下这11种经过验证的方法可以帮助你放松身心。

Photo by Max on Unsplash

1. Chew gum.

嚼口香糖

Strange as it may seem, chewing gum—not to mention the fun of popping bubbles—has been shown to improve reported mood as well as lower cortisol levels.

听上去很奇怪，但是嚼口香糖（更不用说吹爆泡泡的乐趣了）已被证明可以改善情绪并降低皮质醇水平。

2. Surround yourself with plants.

周围摆上植物

Immersing yourself in nature can make you feel happier, and even just a little exposure can help you relax. One study at Washington State University found that entering a room with plants can lower your blood pressure and increase your productivity. Plus, plants increase oxygen, helping you breathe easier.

沉浸在大自然中可以让你感觉更快乐，即便只是一点点接触也可以帮助你放松。华盛顿州立大学的一项研究发现，进入有植物的房间可以降低血压并提高工作效率。此外，植物会制造氧气，可帮助你更轻松地呼吸。

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3. Mow the lawn.

修剪草坪

A chemical released by a mowed lawn causes people to feel happy and relaxed, according to research. Another benefit? Getting a chore out of the way—and off your mind.

研究表明，修剪过的草坪所释放的一种化学物质会让人感到快乐和放松。此外，草坪修剪完了，心头也能少件杂事。

4. Listen to classical music.

听古典音乐

Music can brighten up your day, but it turns out there’s also a physiological impact to listening to music: One study found that listening to classical music lowered participants' blood pressure, slowed their heart rates, and reduced levels of stress hormones.

虽说音乐可以照亮你的一天，但事实证明，听音乐对我们也有生理影响：一项研究发现，听古典音乐降低了受试者的血压、减缓了他们的心率，并且降低了他们的压力荷尔蒙水平。

5. Pucker up.

打啵儿

Sometimes feeling weak in the knees isn’t a bad thing. Kissing releases oxytocin, a chemical that reduces levels of the stress hormone cortisol.

有时候坠入爱河无法自拔并不是件坏事。亲吻能够释放催产素，这种化学物质可降低压力荷尔蒙皮质醇水平。

oxytocin[,ɒksɪ'təʊsɪn]: n. 催产素

Photo by Anthony Tran on Unsplash

6. Reduce your screen time, especially before bedtime. 减少屏幕时间，特别是在睡前

Spend the majority of your day sitting in front of a screen only to go home and stare at another screen (or two)? That artificial light can mess with your melatonin production and alter your circadian rhythms, which can impact your sleep. Young adults in particular are likely to be affected. Studies have shown that teenagers who use their phones late at night are more likely to be depressed.

一天的大部分时间坐在屏幕前，回到家还得盯着另一个（或两个）看？这种人造光可能会干扰你的褪黑激素生成，并且改变你的昼夜节律，进而会影响你的睡眠。其中年轻人特别容易受到影响。研究表明，深夜使用手机的青少年更容易感到抑郁。

melatonin[,mɛlə'tonɪn]: n. 褪黑激素

circadian rhythm: 生理节律，昼夜节律

7. Drink some tea.

喝点茶

Scientists at the City University of London found that a single cup of tea reduces stress rates by as much as 25 percent. And certain types of herbal tea, like green tea, contain L-theanine, which has also been shown to reduce stress.

伦敦城市大学的科学家们发现，一杯茶就可以将压力等级降低25%。此外，某些类型的花草茶（如绿茶）中含有L-茶氨酸，该物质也被证明可以减轻压力。

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8. Put your head in a paper bag. 把头放进纸袋里

It’s become a bit of a joke, but it turns out breathing into a paper bag will actually make you calmer. Research suggests that since when people feel anxious they often breathe too quickly, their bodies build up an overflow of oxygen. Breathing into a bag for half a dozen breaths increases the amount of carbon dioxide in your body and helps you feel better.

虽然听上去像个笑话，但事实证明，在纸袋内呼吸会让你更加平静。研究表明，当人们感到焦虑时，他们通常会呼吸太快，导致身体内会积聚过多氧气。在纸袋内呼吸六次可以增加体内二氧化碳的含量，让你感觉好点。

9. Grab some chocolate. 吃点巧克力

It’s not your imagination: You do feel better after eating chocolate. Even eating just 40 grams, lowers your amount of stress hormones.

吃完巧克力之后，你会感觉自己好点了，这并不是错觉。即使只吃40克巧克力，也会降低你的压力荷尔蒙水平。

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10. If life gives you lemons, make lemonade. 如果生活给你一个柠檬，就把它做成柠檬水

If chocolate isn’t your thing, try citrus. Scientists have found that vitamin C helps regulate cortisol and prevent blood pressure from spiking.

如果你不喜欢吃巧克力，那就试试柑橘类水果。科学家们发现，维生素C有助于调节皮质醇，预防血压升高。

citrus['sɪtrəs]: n. 柑橘属果树；柑橘类的植物

11. Have a laugh. 哈哈大笑

Watching funny videos—and laughing—physically helps you relax by releasing endorphins, the brain chemicals known for their happy fuzzy effect.

观看有趣的视频并哈哈大笑可促使身体释放内啡肽以令你放松，这是一种以制造快乐而著称的大脑化学物质。

来源：Mental Floss、煎蛋网

编译：丹妮

来源：煎蛋网、Mental Floss

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