又一篇好文来啦，请阁下细细品尝。生活中的压力来自方方面面，例如参加应聘面试、考试、公开演讲等等，而人在高压的情况下注意力很容易被焦虑、害怕、恐惧等因素所支配。因此，在压力中保持冷静是一种非常重要的能力，不仅可以使你更好地解决问题，还会引导你过上更健康、更愉悦的生活，那么在压力下该如何，更好地保持冷静呢？Exam pressure, deadlines, job interviews and presentations can all make you feel like a nervous wreck. Just when you need to remain calm, your heart’s racing, your palms are sweaty, your voice sounds strange and your mind goes blank. Well, with a little help from neuroscience, here are three easy and reliable techniques you can use to literally keep calm and carry on, no matter what. Of course, there are other things you can do to combat stress, but this trio of tips will hopefully give you instant calm.考试压力、截止日期、工作面试、业务陈述，都会让你感到紧张。在你需要保持冷静的时候，你的心跳会加速，手心会冒汗，你的声音听起来会很奇怪，大脑一片空白。在神经科学的帮助下，你可以采用以下三种简单可靠的方法，无论发生什么事，都可以让你保持冷静，勇往直前。当然，你也可以做一些其他的事情来抵抗压力，但是这3个技巧会让你内心瞬间平静下来。First, a breathing exercise. I want you to take a deep belly-breath through your nose for five seconds, hold it for a second, then push all the air out through your nose, slowly, counting to five. Repeat a few times and you’ll feel calmer. 第一，呼吸训练。你要用鼻子做一个深深的腹式呼吸五秒钟，保持一会儿，然后用你的鼻子把所有的空气呼出去，缓慢地，数到五。重复几次，你会感觉更平静。For centuries, yogis and Buddhists have used controlled breathing techniques like this to gain the upper hand over the nervous system, and science is beginning to understand how it works. Research has identified a specific network of neurons in the brain stem called the pre-Botzinger complex that regulates breathing and communicates with other parts of the brain. Under stress, we tend to breathe very quickly as our body prepares for danger, which is useful if you need to run away, but not if you’re about to speak in public.几个世纪以来，瑜伽修行者和佛教徒一直使用这种控制呼吸的技术来控制神经系统。科学也开始了解它是如何运作的。研究发现，脑干中有一种特殊的神经元网络，称为“前包钦格复合体”，负责调节呼吸并与大脑的其他部分进行沟通。在压力下，我们往往会呼吸得很快，因为我们的身体会为危险做准备，这在你需要逃跑的时候很有用，但在你要在公共场合讲话的时候就没用了。The good news is that by breathing deeply and slowly, you can change the message your brain’s receiving from ‘danger’ to ‘all is well’. So the next time you feel panic rising, use deep breathing through your nose to force your body into a state of calm. And the best thing is, no one will notice, not even your audience.好消息是，通过缓慢地深呼吸，你可以把大脑接收到的“危险”信息变成“一切正常”。所以下次你感到恐慌时，用鼻子深呼吸来迫使你的身体进入平静的状态。最棒的是，没有人会注意到你深呼吸，即使是观众。Now, you’re ready for the humming. A single note, your favourite tune, literally anything will do. Why? Well, studies in how we regulate heart rate have shown that humming can stimulate one of the most important parts of the body you’ve never heard of: the vagus nerve. It was named ‘the wanderer’ in Latin because it emerges from the brain and meanders up and down the body like a superhighway of communication, connecting the brain to organs like the heart, lungs and stomach, voice box and ears.现在，你可以准备哼唱了，一个简单的音符，你最喜欢的曲调，随便什么都可以。为什么？关于我们如何调节心率的研究表明，嗡嗡声可以刺激你从未听说过的最重要的身体部位之一-迷走神经。在拉丁语中被命名为“流浪者”，因为迷走神经从大脑中浮现，像一条高速公路一样在身体上下蜿蜒，将大脑与心脏、肺、胃、喉头和耳朵等器官连接起来。A 2013 study of choristers showed that singing, humming and mantras all help keep the heart’s rhythm in step. So the next time you feel your heart racing, sing a song or just hum a note, and let your own wanderer nerve restore calm.2013年针对唱诗班歌手的研究表明，唱歌、哼唱和念咒语都有助于保持心脏的节奏一致。所以下次当你感到心跳加速时，唱首歌或者哼个小调，让你自己的迷走神经恢复平静。The final tip is to focus. When you’re busy, it’s tempting to multi-task, but if you want to stay calm and actually get stuff done, don’t. Scans show your brain can only do one thing at a time. When you do two things at once, it has to switch between them very rapidly and gets overstimulated and floods your body with stress hormones. By working the way your brain is wired and doing one thing at a time, you can quickly go from feeling overwhelmed to calm. 最后一个技巧是集中注意力。当你很忙的时候，很容易同时处理多项任务，但是如果你想保持冷静，把事情做完，那就别那样做。扫描显示，你的大脑一次只能做一件事。当你同时做两件事的时候，大脑必须在两件事之间迅速切换，过度刺激，使你的身体充满压力荷尔蒙。按照你大脑的工作方式，一次做一件事，你很快就能从不知所措转变为平静。So break your task down into small parts or steps, circle the one thing you need to do next and forget about the other tasks until their time comes. This is sometimes called ‘process thinking’ and is used by sports coaches to help athletes focus. Doing just one thing at a time with your fullest attention keeps your mind in the here and now and is a great habit to develop.所以，把你的任务分成小块或步骤，圈出你接下来需要做的一件事，忘记其他的任务，直到该做的时候。这有时被称为“过程思维”，被体育教练用来帮助运动员集中注意力，一次只做一件事，把全部注意力放在此时此事。这是一个需要养成的好习惯。So next time you feel panic rising, stop and remember to breathe, hum and focus. Let us know how you get on. Thanks for watching. Don’t forget to subscribe and click the bell to receive notifications for new videos. See you again soon!所以下次你感到恐慌时，停下来，记得呼吸，哼曲子，还要专注。让我们知道你进展如何。感谢观看，不要忘记订阅并点击铃声来接收新视频的通知。下次见。译：良哥