心跳训练有助于办公室抗压
“黎明中的幽华”通过精心收集，向本站投稿了8篇心跳训练有助于办公室抗压，以下是小编收集整理后的心跳训练有助于办公室抗压，希望对大家有所帮助。
篇1：心跳训练有助于办公室抗压
Most people engaged in competitive sports have experienced soundly beating an opponent with apparent ease, only to be crushed by the same foe on a later date. They are left wondering: what did I do differently?
从事竞技体育的人大多有过这样的经历：轻松击垮一名对手，可过了几天又败在这名对手的手里。他们不禁自问：我做得有什么不同呢?
According to Alan Watkins, a British medical doctor who also has degrees in psychology and immunology, it is all about the signals your heart is sending to your brain. Dr Watkins has developed a speciality in teaching athletes and business leaders about the science of heart rate coherence to help them achieve more consistent performance.
拥有心理学和免疫学学位的英国医生艾伦沃特金斯(Alan Watkins)认为，这都是你的心脏向大脑发送的信号造成的。沃特金斯医生发展了一个专科：向运动员和商界领袖讲授心率相干性的科学原理，帮助他们实现更稳定的表现。
What is coherence? I’ve written before about heart rate variability, which reflects the fact that your heart beats at different rates over time. The interval between heartbeats is your HRV and measuring this can help you determine when your body is fully rested.
什么是心率相干性呢?我以前写过心率变异性(HRV)，它反映了人的心跳速率随时间而变。心跳之间的间隙就是人的HRV，测量这个参数有助于人们搞清楚自己的身体是否得到了充分休息。
When the HRV falls within a relatively tight pattern, it is said to be more coherent. There is a growing body of research that says this coherence can have a profound impact on your mental and physical state.
当HRV落在一个相对较紧凑的模式中，就被认为相干性较高。越来越多的研究成果表示，这种相干性能够对人的精神和身体状态产生深远影响。
Dr Watkins likens the body to an orchestra, with different organs representing the sections. If the string section is the heart, HRV is the lead violin, with the ability to influence the tempo of the entire orchestra. The key takeaway, says Dr Watkins, is that it is possible to train the HRV to be more coherent using slow, rhythmic breaths. It is then easier to achieve what psychologists call “flow,” a mental state often described as runner’s high.
沃特金斯医生将人体比作交响乐团，不同器官代表着不同乐器群组。如果说弦乐器是心脏，那么HRV就是第一小提琴，能够影响整个交响乐团的节奏。沃特金斯医生说，这里的关键收获是，用缓慢、有节奏的呼吸，可以将HRV训练得更有相干性，进而更容易达到心理学家所称的“心流”，这种精神状态常用于形容跑步者的亢奋。
We have all had the experience of drawing a mental blank in high-stress situations such as a job interview or a big sporting event. According to the HRV theory, anxiety causes the heart to beat erratically, which sends powerful signals to the brain that effectively shut down the normal reasoning portions.
我们都有过这样的体验，在工作面试或大型体育赛事等高压情况下，脑中变得一片空白。根据HRV理论，焦虑引起心脏跳动不规律，心脏就向大脑发出强大的信号，实际上关闭了平常用来推理的那部分大脑。
His company, Complete Coherence, has developed smartphone apps and computer software to help control the heart’s chaotic signals. While measuring coherence in the past cost hundreds of dollars, it is now possible with a $6.95 app and a heart rate strap. In addition, a US organisation called the Heart Math Institute, also sells devices to measure HRV and help train coherence.
沃特金斯的公司Complete Coherence已开发出有助于控制心脏混沌信号的智能手机应用和计算机软件。过去测量心率相干性要花上数百美元，现在用一条心率带和一款6.95美元的应用就可以了。此外，美国一家名为Heart Math Institute的组织也出售测量HRV，并帮助训练相干性的设备。
Both systems use a pattern of deep, rhythmic breaths slowed to about 10 seconds each. This breathing pattern eventually entrains the heartbeat and helps athletes and executives alike achieve greater control. Dr Watkins says practising the breathing three times a day for five-minute sessions can achieve coherence in a relatively short time. He does this in a Ted Talk with a volunteer in just minutes.
这两套系统都采用一种有节奏的深呼吸模式，将呼吸频率放慢到10秒左右一次。这种呼吸模式最终改变心跳节奏，帮助运动员和及高管等职业人员实现更好的自我控制。沃特金斯医生表示，每天做三次呼吸练习，每次5分钟，就可以在相对较短的时间内实现相干性。在TED演讲(Ted Talk)中，他在短短几分钟内就让一名自愿者实现了相干性。
Golfers who use the system perform smoother strokes on difficult shots, he says. He coaches Olympic rowers and says they overcome race anxiety using his technique.
沃特金斯医生说，使用这套呼吸的高尔夫球手在高难度击球时，挥杆动作更加流畅。接受过他训练的奥运赛艇运动员表示，他的方法让他们克服了比赛时的焦虑。
Often athletes try to psych themselves up before an event by using mantras or other self-hypnosis techniques. Dr Watkins says these have mixed success because they remain on the conscious level of cognition and do not address underlying emotions.
运动员们在赛事前往往采用祷告等自我催眠术来激励自己。沃特金斯医生说这些方法可能成功也可能失败，因为它们停留在认知的意识层面，而没有应对根本层面的情绪问题。
“Coherence makes performance less hit and miss,” he says. “We get below cognition to the three levels of feelings, emotions and biology to help you get your A-game every single time you step out on the pitch or court.”
他说：“相干性能减少行为的偶然性。我们潜入认知层面之下，到达感觉、情绪和生物层面，帮助人们每次踏上球场或在董事会拿出最好表现。”
篇2：有助于训练英语口语的句子精选
每天读一遍 舌头更无敌
1. Can you can a can as a canner can can a can?
你能够像罐头工人一样装罐头吗？
2. I wish to wish the wish you wish to wish, but if you wish the wish the witch wishes, I won't wish the wish you wish to wish.
我希望梦想着你梦想中的梦想，但是如果你梦想着女巫的梦想，我就不想梦想着你梦想中的梦想。
3. I scream, you scream, we all scream for ice-cream!
我叫喊，你叫喊，我们都喊着要冰淇淋!
4. How many cookies could a good cook cook if a good cook could cook cookies?
A good cook could cook as many cookies as a good cook who could cook cookies.
如果一个好的厨师能做小甜饼，那么他能做多少小甜饼呢？一个好的厨师能做出和其它好厨师 一样多的小甜饼。
5. The driver was drunk and drove the doctor's car directly into the deep ditch.
这个司机喝醉了，他把医生的车开进了一个大深沟里。
6. Whether the weather be fine or whether the weather be not.
Whether the weather be cold or whether the weather be hot.
We'll weather the weather whether we like it or not.
无论是晴天或是阴天。
无论是冷或是暖，
不管喜欢与否，我们都要经受风霜雨露。
7. Peter Piper picked a peck of pickled peppers.
A peck of pickled peppers Peter Piper picked.
If Peter Piper picked a peck of pickled peppers,
Where's the peck of pickled peppers Peter Piper picked?
彼德派柏捏起一撮泡菜。
彼德派柏捏起的是一撮泡菜。
那么彼德派捏起的泡菜在哪儿？
8. I thought a thought. But the thought I thought wasn't the thought I thought I thought.
If the thought I thought I thought had been the thought I thought, I wouldn't have thought so much.
我有一种想法，但是我的这种想法不是我曾经想到的那种想法。如果这种想法是我曾经想到的想法，我就不会想那么多了。
9. Amid the mists and coldest frosts,
With barest wrists and stoutest boasts,
He thrusts his fists against the posts,
And still insists he sees the ghosts.
雾蒙蒙，冰霜冻，
手腕儿空空，话儿涌，
只见他猛所拳头往柱子上砸，
直说自己把鬼碰。
10. Badmin was able to beat Bill at billiards, but Bill always beat Badmin badly at badminton.
巴德明在台球上能够打败比尔，但是打羽毛球比尔常常大败巴德明。
11. Betty beat a bit of butter to make a better butter.
贝蒂敲打一小块黄油要做一块更好的奶油面。
12. Rita repeated what Reardon recited when Reardon read the remarks.
当里尔登读评论时，丽塔重复里尔登背诵的东西。
13. Few free fruit flies fly from flames.
没有几只果蝇从火焰中飞过去。
14. Fifty-five flags freely flutter from the floating frigate.
五十五面旗子在轻轻漂浮的战舰上自由的飘扬。
15. There is no need to light a night light on a light night like tonight, for a bright
night light is just like a slight light.
像今夜这样明亮的夜晚，就不需要点一盏夜灯，因为明亮的夜灯也会变得微弱。
17. A pleasant peasant keeps a pleasant pheasant and both the peasant and the pheasant are having a pleasant time together.
一位和气的农民养了一只伶俐的野鸡，而且这位和气的农民和这只伶俐的野鸡在一起度过了一段很美好的时光。
18. How many sheets could a sheet slitter slit if a sheet slitter could slit sheets?
如果裁纸机能裁纸的话，一个裁纸机能裁多少张纸呢？
19. Mr. See owned a saw and Mr. Soar owned a seesaw. Now See's saw sawed Soar's seesaw before Soar saw See.
西先生有一个锯，萨先生有一个秋千。现在在萨先生看见西先生之前，西先生的锯锯断了萨先生的秋千。
20. If you're keen on stunning kites and cunning stunts, buy a cunning stunning stunt kite.
如果你非常相要好的风筝和精彩的表演，就去买一只漂亮的，灵巧的风筝吧。
21. Ted sent Fred ten hens yesterday so Fred's fresh bread is ready already.
特德昨天给弗莱德送去了十只母鸡，所以弗莱德的新鲜面包已经准备好了。
22. A Finnish fisher named Fisher failed to fish any fish one Friday afternoon and finally he found out a big fissure in his fishing net.
一个名叫费希尔的芬兰渔民在一个星期五的下午未能捕捉到任何鱼，结果他民现他的渔网上有一个大裂口。
23. Franc's father is frying French fries for his five fire-fighter friends after they finished a fire-fighting in a factory.
在结束对一家工厂的灭火战斗以后，弗兰克的父亲在为他的五个消防队员朋友炸制法式土豆(炸薯条)
24. A bitter biting bittern bit a better brother bittern, and the bitter better bittern bit the bitter bittern back. And the bitter bittern, bitten, by the better bitten bittern, said: ”I’m a bitter biter bit, alack!”
一只沮丧而尖刻的麻鹊咬了它兄弟一口，而没有它那么沮丧的兄弟又咬它一口。那只被咬的沮丧麻鹊对它的兄弟说：“我是一只充满怨恨的麻鹊！我害人终害己了！”
25. A flea and a fly flew up in a flue. Said the flea, “Let us fly!” Said the fly, “Let us flee!” So they flew through a flaw in the flue.
一只跳蚤和一只苍蝇飞进烟道里。跳蚤说：“让我们飞吧！”苍蝇说：“让我们逃跑吧！”就这样，它们就飞越了烟道里的一条裂纹。
26. A tidy tiger tied a tie tighter to tidy her tiny tail.
一只老虎将领带系紧，清洁它的尾巴。
27. A big black bug bit a big black bear, made the big black bear bleed blood.
大黑虫咬大黑熊，大黑熊流血了！
28. A bloke’s back bike brake block broke.
一个家伙的脚踏车后制动器坏了。
29. A tutor who tooted a flute tried to tutor two tooters to toot. Said the two to their tutor, “Is it harder to toot or to tutor two tooters to toot?”
一个吹笛的导师尝试教两个吹笛者吹笛。那两个学吹笛的问导师：“吹笛难，还是教两个学吹笛的人吹笛难呢？”
30. All I want is a proper cup of coffee made in a proper copper coffee pot, you can believe it or not, but I just want a cup of coffee in a proper coffee pot. Tin coffee pots or iron coffee pots are of no use to me. If I can’t have a proper cup of coffee in a proper copper coffee pot, I’ll have a cup of tea!
我只想要一杯用真正铜制的咖啡壶煮的正统咖啡。信不信由你，我只想要一杯用真正铜制的咖啡壶煮的正统咖啡。锡制的咖啡壶和铁制的咖啡壶对我而言也是没用的。假如我不能要一杯用真正铜制的咖啡壶煮的正统咖啡，那我就要一杯茶吧！
31. How much dew would a dewdrop drop if a dewdrop could drop dew?
如果一颗露珠会掉下露水，那么一颗露珠会掉下多少露水呢？
32. A snow-white swan swam swiftly to catch a slowly-swimming snake in a lake。
湖中一只雪白的天鹅快速地游动着去追赶一条慢慢游动的蛇。
33. A skunk sat on a stump. The skunk thought the stump stunk, and the stump thought the skunk stunk。
一只臭鼬坐在树墩上，臭鼬认为树墩发臭，而树墩又认为臭鼬发臭。
34. Sandy sniffed sweet smelling sunflower seeds while sitting beside a swift stream.
桑迪坐在湍急的小溪边尽情地品味着葵花子的香味。
35. A pleasant peasant keeps a pleasant pheasant and both the peasant and the pheasant are having a pleasant time together.
一位和气的农民养了一只伶俐的野鸡，而且这位和气的农民和这只伶俐的野鸡在一起度过了一段很美好的时光。
36. She sells sea shells by the sea shore.
The shells she sells are surely seashells.
If she sells shells on the seashore,
I’m sure she sells seashore shells.
37. The throng of thermometers from the Thuringian Thermometer Folks arrived on Thursday. There were a thousand & thirty-three thick thermometers though, instead of a thousand and thirty-six thin thermometers, which was three thermometers fewer than the thousand and thirty-six we were expecting, not to mention that they were thick ones rather than thin ones. We thoroughly thought that we had ordered a thousand thirty-six, not a thousand and thirty three thermometers, and asked the Thuringian Thermometer Folks to reship the thermometers; thin, not thick. They apologized for sending only a thousand and thirty three thermometers rather than a thousand and thirty six and promised to replace the thick thermometers with thin ones.
篇3：办公室英语：睡眠有助于精神集中
Changing a habit or routine doesn't happen overnight. It takes a little bit of time and may take easing into the change to make it work for you. Waking up earlier is no exception.
一个习惯的改变不是一夜发生的。那需要一些时间，才能让你适应。早一点醒来，也不例外。
Let's say that you currently wake up at 6:30 a.m. but want to change that time to 6 a.m. Instead of just suddenly resetting your alarm clock for 6, start waking up a minute or two earlier each day. So on day one, your alarm would be set for 6:29, and then 6:28, and so forth.
假设现在早上6:30起床，但你想提前到6点。那就每天早醒一两分钟而不是突然将闹钟调到6点。即，第一天设置闹钟到6:29，然后6:28，以此类推。
It may take a month to reach that 6 a.m. goal, but when you reach it, you won't even notice that you're now waking up 30 minutes earlier.
这可能需要花费一个月才能到6点，但当到了那个时间起床，你可能都没注意到已提前30分钟醒来了。
篇4：办公室英语：睡眠有助于精神集中
Waking up earlier, however, is only half the battle. The other half is changing your nighttime routine and creating a more conducive sleeping environment so that you can fell asleep earlier.
然而，早上早点醒来仅仅是战斗成功一半。另一半是改变夜晚的活动习惯，创造一个有助于睡眠的环境以便能早一点睡觉。
You can achieve this by:
你可以通过如下方法实现：
Sleeping in complete darkness.
在完全黑暗的情况下睡觉
Consider increasing your melatonin.
考虑增加褪黑激素使用量
Reducing stimulants in your bedroom, such as television, tablets, and phones.
减少床上的引起兴奋的物品，例如电视、平板电脑以及电话
Finding the right body position.
调整到最适合自己的睡眠姿势
Relaxing before bed by meditating, doing yoga, or reading a book.
通过冥想、瑜伽或者读书进行床前放松
Having an exact bedtime routine.
有固定的睡眠时间
篇5：办公室英语：睡眠有助于精神集中
If I have something important, like a meeting or doctor's appointment, first thing in the morning, I naturally wake up earlier. And, apparently, this isn't a unique occurrence.
如果早上第一件事十分重要，譬如会议或者医生的约定，我通常醒的比较早。显然，这不是一个孤立的事件。
Studies have found that when sleepers had an expectation they'd be woken up at a certain time, there were higher levels of the hormone adrenocorticotropin, or ACTH, in their blood. In short, the body has an internal alarm clock that wakes us up before the alarm goes off.
一些研究表明，当睡眠者期望在特定的时间醒来，他们血液里将会有很高的促皮质素荷尔蒙。
If you don't have something scheduled, you can try to make every morning important by scheduling meetings in the a.m. or driving the kids to school instead of having them take the bus. This accountability will force you to wake up.
如果早上没有计划内的事情，你可以试着计划一些，或者是接送孩子上学而不是让他们乘公交。这份责任将促使你早点醒来。
篇6：办公室英语：睡眠有助于精神集中
Besides your alarm going off, what are the other reasons for you to get out of bed? If you can't answer that question, then it's going to be an uphill battle to rise earlier.
除了闹钟，有其他原因让你离开那可爱的床铺么?如果不能回答这个问题，那么早起就是一个很艰难的战斗。
But that doesn't mean that you can't find something to get you moving first thing in the morning. For example, you could:
但是，这并不意味着你不能找到一些早上开始做的事情。譬如，你可以：
Start a morning workout ritual.
养成早起锻炼习惯
Feed your cat or walk your dog earlier--your pets are consistent and will gladly wake you when it's time to get up.
早起一点喂猫或者遛狗――你的宠物们是很有毅力的，非常乐意到时叫醒你
Set your machine to brew you a delicious cup of coffee when your alarm goes off.
设定你的咖啡机，在闹钟叫醒你的时候，调制一杯美味的咖啡
Drink water before going to bed.
上床前喝水
Not check your emails before bed so that you'll open them first thing in the morning.
睡觉前不要察看邮箱，以便你第二天早上再去看。
Do something that you enjoy, or find a new hobby. For example, if you want to learn to play the guitar, then do so with this extra time in the morning.
做些喜欢的事，或者找到一个新习惯。例如，如果你想学习弹吉他，那么最好在早上做
篇7：办公室英语：睡眠有助于精神集中
As mentioned earlier, getting a good night's rest is a major factor in waking up earlier. Even if you have optimized your sleeping environment, there could still be some things disrupting your sleep.
就像前面提到的，美好的夜晚是早起的一个主要因素。即使你已经优化了睡眠环境，但仍然会有些其他事打扰到你。
For example, you could use a gadget like SnoreCoach to gather data about your snoring patterns and sleeping positions so you can find the best position to reduce snoring. Another useful gadget is the Sleep Cycle alarm clock, which monitors your sleep cycles and then wakes you up during light sleep. It also tracks any disruptions that may be interrupting your sleep.
譬如，你可以使用像SnoreCoach的小玩意来获取打呼模式和睡眠姿势的数据，以便能找到最好的姿势来降低打呼。另一个有用的电子产品是Sleep Cycle闹钟，它可以监测你的睡眠周期，然后在轻睡眠时叫醒你。它也能跟踪任何有可能打断你睡眠的破坏因素。
Try just saying, “I will wake up at 6 a.m.,” and see what happens. Just the suggestion of the time you wish to wake up is enough for many people to be able to make the change, but whatever method you use to get up earlier, find enjoyment in your new freedom.
只是试着说，我会在早上6点醒来，看会发生什么。对许多人来讲，仅仅只是期望醒来时间早一些就能足够改变你。无论使用什么方式使自己早起，你都要在新的自由王国里给自己找点乐子。
从现在起，学着早睡吧！让你第二天的工作精神更加专注集中！
篇8：办公室英语：睡眠有助于精神集中
Charles Duhigg, the author of The Power of Habit, suggests that you give yourself a reward when adopting a new habit.
《习惯的力量》的作者Charles Duhigg建议在养成一个新习惯时，给自己一个奖励。
For example, “Even if you think you want to start exercising, your brain essentially thinks that you're a liar and that you don't actually like exercise,” says Duhigg. “So what you have to do is train your brain so it knows that exercise is linked to something you know that you enjoy, like a piece of chocolate, taking a nice long shower, or spending 15 minutes on Facebook. It doesn't matter what the reward is. What matters is it's genuinely rewarding, and that you allow yourself to enjoy that reward.”
譬如，Duhigg说：“想要开始锻炼，但大脑很可能知道是自己骗自己，我不是真正地喜欢锻炼。所以你要训练大脑，以便它知道锻炼与自己喜欢的一些事有关联，譬如一些巧克力，冲个好澡，或者花15分钟在Facobook上。奖赏是什么都无关紧要，关键是真正的有奖赏，且让自己很欢喜。”
He continues, “Now contrast that with how most people end up starting an exercise routine. They wake up one morning and they go for a run; they come home, and they're running late because they just spent 20 minutes running. And their kids need to get out the door, so they're stressed out and rushing through their morning routine. What they're doing there is effectively punishing themselves for exercising. They're making things harder after they work out, and that's exactly the wrong thing to do, because we know that our neurology will latch onto rewards.”
他接着说：“现在，大部分人结束了将要开始的锻炼习惯。他们在某一天早上醒来，跑了个步，然后回家;因为只不过跑20分钟，所以开始跑的时间并不早。因为孩子们需要出门，所以他们被迫赶早高峰。这些事都是对锻炼的负面影响。在这样做之后，事情变得更糟糕了。这是错误的做法，因为我们的脑神经只会对奖赏感兴趣。”
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