Improving Breathing and Performance (Part 4): Breathing and Stress - How to Shut Down and Recover Your Nervous System改善呼吸與表現IV：呼吸與壓力-如何關閉並恢復體的神經系統
1/28/2014
We've already discussed how to increase performance with breathing and bracing strategies during movements (I highly recommend checking out Part 1, Part 2, and Part 3 to get the whole picture), but what about when the training, competition, mission, or workday is over?
我們已經討論了在動作過程中如何透過呼吸與繃緊策略來增加表現(我高度建議讀過Part I-III來獲得整體概念)，但在訓練、競賽、任務或工作日結束後又是怎麼樣呢？
An inability to shut down, sleep, and recover is not only frustrating to that individual which further amplifies the stress, but is also untapped potential for performance gains. Recovery may be the most important part of your workout.
無法關閉、睡眠與恢復不僅進一步放大壓力令人沮喪、，也使得未被開發的潛能無法被用於表現的獲得
恢復或許是你的訓練當中最重要的部分
Stress, both physical and emotional, is powerful when appropriate as the heightened state of the sympathetic nervous system (the "Fight or Flight" state that gets your heart pounding) can increase short-term physical performance.
在恰當的時候生理或情緒的壓力是很強大的，因為交感神經系統的增強/升高狀態(使我們心臟怦怦跳的戰或逃狀態)能夠增加短期的生理表現/體能表現
However, those who are in a chronic amped state due to work, rigorous training, competition, or even battle are often unable to efficiently regulate this system and shut it down when necessary. Even chronic pain patients suffer from this.
但是那些因為工作、嚴格訓練、競賽、甚至戰鬥而處在慢性興奮狀態的人們經常無法在必要時有效的調節這個系統並將其關閉
甚至是慢性疼痛的病人也遭受這種困擾
This causes an imbalance between the sympathetic and parasympathetic nervous systems in which athletes are persistently yoked-up and unable to sleep and recover. We have to get out of this reset baseline in which abnormal starts to feel normal. Self-medicating to sleep is NOT normal.
這將會導致交感與副交感神經系統之間的失衡，使運動員持續的在連線狀態且無法睡眠與恢復。
我們必須要從這種異常狀態中出來以重設基準線並開始感覺正常
自行服用藥物來幫助睡眠並不正常
In normal diaphragmatic breathing, the heart rate accelerates when breathing in and decelerates when breathing out. This Heart Rate Variability (HRV) is a glimpse into the balance of the nervous system.
在正常的橫膈膜呼吸中，心跳會在吸氣時加速、在吐氣時減速
心律變異性(HRV)可以一瞥神經系統的平衡性
When athletes are in a constant state of sympathetic dominance, the heart beats like a drum and does not have a normal variability. This is exacerbated by heavy upper chest and neck breathing (discussed in detail in Part 1) and poor diaphragmatic activity resulting in chronic over-breathing.
當運動員處在一個持續不斷的交感神經主導狀態，心臟會就像個鼓般跳動，且不會有著正常的變異性
而這會被重度上胸與頸部呼吸以及不良橫膈膜活動所惡化，導致慢性過度呼吸
Loss of HRV is even found to be predictive of mortality in those with heart conditions.
在那些有著心臟病的人們身上，HRV的喪失甚至被發現是死亡率的預測
The harder we train or stress about work, the less variable this system becomes as the sympathetic state dominates and our athletes and soldiers cannot down-regulate and adapt to these stressful stimuli.
訓練或工作的越是艱苦、壓力越大，這個系統的變異性就會因為交感狀態主導而變得越少，我們的運動員或士兵就無法向下調節與適應這些壓力性的刺激
The result is what you really care about: poor adaptation and recovery, disrupted sleep patterns, fatigue, and ultimately poor performance. By the way, notice how much these symptoms look like (and are likely correlated with) overtraining.
結果正是我們真正關心的：不良的適應與恢復、被破壞的睡眠模式、疲勞、最終是不良的表現
順帶一提，注意這些症狀看起來有多像過度訓練(及其可能的關聯)
One way we can help better balance the nervous system and down-regulate for adaptation is thru better diaphragmatic breathing. In Part 2, I discussed how breath-holding and prioritizing inhalation during max effort can up-regulate the sympathetic nervous system and increase force output. Similarly, prioritizing exhalation via the diaphragm can down-regulate the sympathetic nervous system for better balance.
一個我們可以幫助神經系統間有著更好的平衡與向下調節以產生適應的方法是透過更好的橫膈膜呼吸
在Part II中我討論了在最大努力過程中閉氣與優先化吸氣是如何能向上調節交感神經系統與增加力量輸出
同樣的，藉橫膈膜優先化吐氣能夠向下調節交感神經系統以利更佳的平衡
To help shut down and recover, try this for 5 minutes per day preferably before bed:
為了幫助關閉與恢復，最好每天在睡覺之前試試這個5分鐘：
1. Lay on your back with knees bent, one hand on abdomen at the bottom of the rib cage and one on the upper chest.
1. 膝蓋彎曲仰躺，一手放在位於胸廓底端的腹部上、另一手放在上胸口
2. Take a breath in thru the nose and breathe into the belly, feeling the hand on your abdomen rise. The hand on your upper chest should not rise - only the diaphragm and lower ribs should move. There should be no pause between inhalation and exhalation.
2. 透過鼻子吸氣、並吸進到腹部，感覺在腹部的手升起；在上胸口的手不應該升起-僅有橫膈膜與下胸廓應該有動作；在吸氣與吐氣之間不應該暫停
3. Breathe out in a slow, controlled motion - this should be completely passive. Take twice as long to exhale as it took to inhale.
3. 在一個緩慢、有控制的動作下吐氣，而這應該完全是被動的；吐氣花的時間要是吸氣所花時間的兩倍
4. Time yourself and aim for 8-10 breaths per minute, this may take time to accomplish as the athlete may feel some air hunger indicating a reset system (abnormal is now normal) where they've been chronically over-breathing - which is why this feels weird. Concentrating on the exhalation should help.
4. 為自己計時並以每分鐘8-10次的呼吸為目標，這可能會需要花些時間來達成，因為運動員可能會感覺到一些表明了系統重設(異常現在變得正常)的缺氧(在他們已經長期過度訓練的系統)，而這也是為什麼這感覺起來很怪；專注在吐氣上應該會有幫助
*Obviously breathe if necessary, don't be a knucklehead about this and pass out - breathing should always win.
※ 必要時明顯的呼吸，不要傻傻的然後昏倒-呼吸應該總要是贏的那個
Diaphragmatic breathing takes practice but can be extremely effective at helping down-regulate this sympathetic breathing state and promoting recovery and a balanced baseline. Break the stressed-out loop and start PRing - we need to better manage and maintain homeostasis with the tools that we have.
橫膈膜呼吸需要練習但對幫助向下調節這種交感呼吸狀態與促進恢復、平衡的基準線會是非常有效的
打破壓力過重的迴路並開始PRing-我們需要透過我們有的工具來更好的管理與維持體內平衡
"If breathing is not normalized, no other movement can be" Lewit
"如果呼吸沒有被正常化，也沒有其他的動作能被正常化、Lewit
- Seth
*If you need more than self-management for this, then find a local provider. Breathing always wins.
**Kelly Starrett has some good stuff on this, as do the DNS and PRI groups if you yearn for more.
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