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您会记住，在压力情况下，我们的交感神经系统升高了自我保护，有些步骤我们可以将我们的思想和身体恢复到一个轻松的状态。实现这一目标的最简单方法之一是专注于我们的呼吸。

Breathing is one of those automatic body functions that ensures survival. You are barely aware of the number of breaths you take a day, but how you breathe influences both physical and psychological well-being. Under non-stressful conditions, you breathe in a slow, rhythmic pattern, but when you perceive a threat and your stress hormones "fire you up," your body begins the shallow breathing that facilitates survival in life-threatening situations. This reaction occurs whether the threat is real or imagined, whether it is physical or psychological.

一位名称的神经心理学家Rick Hanson表明，当一个人感到恼火，强调和焦虑或焦虑时，我们需要“冷却火灾”。意思是，您必须重新获得自己管理自己的能力以及您所面临的情况并返回轻松的呼吸模式。受控的呼吸有助于安静的心灵，身体和心灵。

练习放松是促进整体健康的良好策略。通过掌握宽松的能力，或者在压力遭遇后恢复放松的状态，你加强了副交感神经系统中涉及的大脑途径。然后，您还在使用精细调整的同情和副交感神经系统，完全是本质所设计的方式：对短期紧急使用的交感神经，长期基线缓解状态。正如在面对危险的情况下完全放松的那样，在没有任何真正的威胁的情况下，它也没有自适应的是长期“射击”。如果没有有意识地降低我们的压力反应，那么身体将重置为“击中并准备打击”的基线，大部分时间，导致长期磨损可以导致慢性疾病。理想情况下，至少有两个15分钟的做法来增加您的放松日常使用您的长期健康，但即使是短额也可以帮助。当你温暖和放松而不是冷和收缩时，你的血液会更好地流过你的身体。

One way to help you maintain a more relaxed state is ‘salutogenic” thinking, focusing on habits and activities that promote one’s good health rather than on what causes one to feel unwell or stressed. For example, you might purposefully direct your attention to your daily walks, an activity you enjoy and helps you relax, instead of focusing on the stressful aspects of your day. Another way to think about 'salutogenic’ thinking is to view the glass as half full, rather than half empty.

You can use controlled breathing to reduce your stress in an immediate situation. You can also use it to train your body’s relaxation response even when not under stress. Once you have mastered the basic technique, you can add other methods for boosting effects.

我们的呼吸，因为它永远与我们同在，可以是一个有用的工具，以便将我们接地为此。专注于我们的呼吸通常被用作谨慎的进入，这取决于我们在此刻存在的人类能力。当我们注意到时，我们处于轻松状态，并调整到周围环境。你可以考虑它作为思维“这是一个漂亮的一天”之间的区别，因为你赶紧到你的车或公共汽车上班，与踩到外面，放慢你的呼吸，并花一点时间感受早期的太阳的温暖早晨的凉爽空气，注意到露水在蜘蛛网上闪耀的方式，或嗅到新切割的草地。

正念与冥想密切相关，更加正式的实践，专注于减少精神聊天并培养内在的和平。两者都是技能，帮助你利用你的思想和达到轻松或和平状态的能力。两者都要求你专注于现在的时刻。就像在本课程中引入的其他技术一样，谨慎和冥想就需要练习。像其他技术一样，曾经练习和掌握，这些技能变得非常便携！无论您走到哪里，您都可以随身携带。

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Activity: Just Breathe Video

该视频概述了膈肌呼吸的步骤，您可以使用的放松技术来增加您的恢复力并减少焦虑。膈肌呼吸也在本课程的“DO”部分中描述。首先，观看视频以了解步骤。接下来，尝试在收听及以下说明之后的同时关闭您的眼睛。与您在课程中尝试的呼吸锻炼类似，在您尝试这项运动时，需要时间来反思膈肌呼吸如何有助于平息您的思想。返回此视频以继续执行此压力还原策略，直到您掌握它。当你的身体感到压力时，膈肌呼吸可以帮助重新激活自己，并促进情绪调节。

隔膜呼吸：一种弹性技术

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隔膜呼吸

您可以在座位或躺下坐在身上坐在身上的以下练习。在开始练习之前查看步骤。在锻炼后等待几个时刻，站起来或从倾斜位置上升，因为你可能会遇到轻微的灯光。

The diaphragm is the muscle just beneath your lungs that aides in breathing. When working properly, it is effective in reducing anxiety.

1. 把你的双手略微重叠轻轻地哟ur stomach just below the upside down “V” in the middle of your rib cage.
2. 通常呼吸，俯视你手的运动，略微上下上升。
3. 留在这个职位上，想象一下，你的腹部有一个流放的气球，你的工作是填补气球。
4. 通过鼻子慢慢呼吸，让气球开始充气。在你这样做时，你会注意到你的手开始轻轻地升起。
5. Gently hold the breathe for a slow count 1, 2, 3 and slowly release your breathe through the mouth on a slow count of 1, 2, 3.
6. Repeat the process. Breathe slowing in through the nose and exhale slowly through the mouth.
7. 从您用于练习的任何位置慢慢上升，因为您可能会在一开始时遇到轻微的灯光感。

After practicing a few times, you will begin to see the pattern of relaxation associated with controlled breathing as you "cool the flames" and you consciously engage your parasympathetic nervous system in the relaxation response. You may begin to experience a sense of wellness. Continue to practice this technique using the imagery of a balloon or some other imagery that works for you. When you feel that you have mastered the breathing technique, stop using your hands and employ the tool at work and in other settings.

进步肌肉放松

In addition to abdominal breathing for relaxation, you can deepen your experience of being calm and relaxed by systematically tensing and relaxing different body parts. This allows you to notice the difference between tensed and relaxed muscles. When you have mastered the ability to notice the difference, you are then able to employ a simple "body scan" to detect areas of physical tension to be targeted for relaxation.

有许多不同的肌肉放松模型。在下面的探索部分中，您将被引入渐进式肌肉放松模型，其具有紧张和放松的不同肌肉。

反复锻炼肌肉放松技术将导致身体和心灵宁静的增强感。练习进步肌肉放松越多，越快，您就能越快，能够在需要时进行身体扫描并采用放松技术。

重点冥想

也称为重点关注冥想，您可能会发现这一战略易于学习。在短时间内（从五分钟开始）将您的注意力集中在任何物体上（如葡萄干）或事件（如您的呼吸）。当您呼吸时，关注不同的方面，例如您听到的声音，您注意到的味道，对象的纹理，或者您观察到对象或体验的任何方式。如果你的思想徘徊，没有判断，如果你注意到你的注意力或焦点的事件。

添加图像和积极的自我陈述

Now that you have experienced controlled breathing, you are in a position to add strategies to enhance the experience and deepen the relaxation. Through the use of imagery, you will use mental pictures to imagine scenes that will aid in relaxation and free the body of tension. You may include sights, sounds, smells, and feelings. You will use the imagery and pair it with proper breathing to deepen your relaxation. You should use any imagery that works for you. For example, many people find beach scenes relaxing, so picturing yourself in a beach chair with the warm sun shining down on you may be helpful. Other people like to walk through forests and be close to nature. Hearing sounds like babbling brooks and birds chirping helps them feel relaxed. Use as many senses as possible to make the image real for you. What you use is up to you, but here are images of some popular themes that inspire relaxation:

1. Walking through a forest during early morning, seeing the dew upon the leaves and pathway. Smelling the scent of pine and catching glimpses of sunlight through branches overhead as you walk along. You stop by a babbling brook to watch water flow over small smooth stones. The air is clear and refreshing.

2.在冬天在一个舒适的椅子上蜷缩在舒适的椅子上，在冬天温暖而舒适的客舱。雪正在落在外面和山上的距离。燃烧的木材气味空气，唯一的声音是火的裂纹。

3.. Lounging on a beautiful beach on a clear bright day. You hear the rhythmic splashing as the waves roll onto the shore. The warmth of the sun soothes your body. Bright, white clouds float against a vivid blue sky.

Once you have mastered the techniques of controlled breathing, muscle relaxation, or imagery, you can try adding in positive self-statements to enhance the relaxing benefit. For example,

• 在呼气期间，你提醒自己，“我平静而有能力。”
• 当你紧张并释放不同的肌肉时，你认为，“我可以释放我的压力。”
• 正如你想象一个平静的场景，你对自己说：“我是这个世界的美丽部分。”

You can add any positive self-statement that helps you harness the resiliency within yourself.