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深呼吸对肺部有好处

发布者: 千缘 | 发布时间: 2020-9-24 09:24| 查看数: 119| 评论数: 0|



Deep Breathing Helps the Lungs

深呼吸对肺部有好处

From VOA Learning English, this is the Health & Lifestyle report.

这里是VOA慢速英语健康生活报道。

When was the last time you thought about breathing? Most people usually do not.

你上次想到呼吸是什么时候?大多数人通常不会想到呼吸。

When we are healthy, breathing happens naturally and easily. Without much effect on our part, the human respiratory system works hard. Experts say we take about 20,000 breaths every day.

在我们身体健康时,呼吸自然且容易。人类的呼吸系统努力工作,而且不会对我们产生太大影响。专家表示,我们每天大约呼吸2万次。

One such expert is James Hoyt, a doctor at the University of Colorado's Health Pulmonology Clinic, also called UCHealth. Hoyt is a pulmonologist — a specialist on respiratory disorders.

其中一位专家是詹姆斯·霍伊特,他是科罗拉多大学健康肺病诊所(简称UCHealth)的医生。霍伊特是肺科医生,即呼吸系统疾病专家。

On the UCHealth website, he notes that our "respiratory muscles are working every minute of the day, every day of our lives."

他在科罗拉多大学健康肺病诊所的官网上指出,我们的“呼吸肌肉在我们生命中的每分每秒都在工作”。

A muscle called the diaphragm separates the chest and abdominal cavities. As webreathe in, the diaphragm tightens. The chest cavity opens, and the lungs expand. When webreathe out, the diaphragm relaxes and moves upward, pushing air out.

一种名为横膈膜的肌肉将胸腔和腹腔隔开。当我们吸气时,横膈膜会收紧。胸腔打开,肺部扩张。当我们呼气时,横隔膜放松并抬高,将空气推出。

Deep breathing

深呼吸

When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises. On its website, Harvard Medical School notes that deep breathing may slow the heartbeat, lower blood pressure and lower stress. Deep breaths help your body fully exchange incoming oxygen with outgoing carbon dioxide.

当你深呼吸时,通过鼻子进入的空气会充满肺部,下腹会上升。哈佛医学院在官网上指出,深呼吸可以减慢心跳速度、降低血压和减轻压力。深呼吸有助于身体充分交换吸入的氧气和呼出的二氧化碳。

However, many people do the opposite of deep breathing. They take short breaths and have shallow breathing. Experts call this "chest breathing."

然而,许多人做的深呼吸完全相反。他们呼吸短促而浅。专家称之为“胸式呼吸”。

Shallow breathing limits the expansion of the diaphragm and its movement. The lowest part of the lungs does not get a full share of oxygenated air. This can make you feel short of breath and worried, or anxious.

浅呼吸会限制横隔膜的扩张和移动。肺部最下端不能得到充分的氧气。这可能让你感到呼吸短促、担心或焦虑。

The American Lung Association notes that shallow breathing, over time, leaves old, stale air in the lungs. This leaves less room for the diaphragm to bring in fresh oxygen. And that means lower oxygen levels and less oxygen for exercise and activity.

美国肺脏协会指出,随着时间的推移,浅呼吸会在肺部留下陈旧且不新鲜的空气。这会导致横隔膜没有足够的空间吸收新鲜氧气。这意味着氧含量降低,用于运动和活动的氧气会减少。

Easy deep breathing exercise

简单的深呼吸练习

Several health websites explain an easy deep breathing exercise.

多家健康网站介绍了一种简单的深呼吸练习。

Find a place to sit or lie down. Place one hand just below your ribs. Take a slow, deep breath — or inhale — through your nose. Feel your hand go up. Your stomach should rise and expand. Nowbreathe outslowly through your mouth. Make sure to breathe out — or exhale —all the way. Feel your hand and stomach go down.

找个地方坐下或躺下。将一只手放在肋骨下面。用鼻子慢慢地深吸一口气。感觉你的手升了起来。你的腹部应该凸起和扩张。现在,用嘴慢慢呼气。一定要一直呼气。感觉你的手落了下来,腹部恢复原状。

The American Lung Association website states that if done repeatedly, breathing exercises can help remove stale air from the lungs. This will increase oxygen levels and get the diaphragm to return to its job of helping you breathe.

美国肺脏协会官网表示,反复进行呼吸练习可以帮助清除肺部的污浊空气。这将增加氧气含量,使隔膜恢复其帮助呼吸的工作。

Pulmonologist James Hoyt adds that "deep breathing is a good way to reduce stress and relax."

肺科医生詹姆斯·霍伊特补充说,“深呼吸是减轻压力和放松的好方法”。

Hoyt tells patients to avoid smoking, to eat a good diet and to get a good night's rest. He also urges them to seek help for respiratory conditionsas soon asthey are observed.

霍伊特告诫病人不要吸烟,饮食要健康,晚上要好好休息。他还敦促患者在发现呼吸系统疾病后立即寻求帮助。

Shortness of breath happens when you are worried, frightened, or are in poor physical shape. But it can also be a sign of health problems.

当你担心、害怕或身体状况不佳时会出现呼吸短促的情况。但这也可能是健康问题的征兆。

And that's the Health & Lifestyle report. I'm Anna Matteo.

以上是健康生活报道。我是安娜·马迪奥。


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