VOA慢速英语(翻译+字幕+讲解):深呼吸对肺部有好处
日期:2020-09-01 15:36

(单词翻译:单击)

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听力文本

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Deep Breathing Helps the Lungs
From VOA Learning English, this is the Health & Lifestyle report.
When was the last time you thought about breathing? Most people usually do not.
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.
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.
On the UCHealth website, he notes that our "respiratory muscles are working every minute of the day, every day of our lives."
A muscle called the diaphragm separates the chest and abdominal cavities. As we breathe in, the diaphragm tightens. The chest cavity opens, and the lungs expand. When we breathe out, the diaphragm relaxes and moves upward, pushing air out.
Deep breathing
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.
However, many people do the opposite of deep breathing. They take short breaths and have shallow breathing. Experts call this "chest breathing."
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.
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.

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深呼吸.jpg

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Easy deep breathing exercise
Several health websites explain an easy deep breathing exercise.
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. Now breathe out slowly through your mouth. Make sure to breathe out — or exhale — all the way. Feel your hand and stomach go down.
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.
Pulmonologist James Hoyt adds that "deep breathing is a good way to reduce stress and relax."
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 conditions as soon as they are observed.
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.
And that's the Health & Lifestyle report. I'm Anna Matteo.

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重点解析

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重点讲解:
1. breathe in 吸入;吸气;
She breathed in deeply.
她深深地吸了口气ziIKu]tUxfVJbE3I#JM
2. breathe out 呼出;呼气;
Hold your breath for a count of five, then slowly breathe out.
屏住气息数五下,然后慢慢地呼气AphUaR*6L=_2eALIr=
3. all the way 自始至终;一直;
'I'm with you all the way.' — 'Thank you.'
“我会一直支持你Za-pmys^h]x;。”——“谢谢!”
4. as soon as 一…就…;
As soon as we found this out, we closed the ward.
我们一发现此事就关闭了病房We3*&[_x&^y1l

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参考译文

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深呼吸对肺部有好处
这里是VOA慢速英语健康生活报道JN=!t7VSt0
你上次想到呼吸是什么时候?大多数人通常不会想到呼吸er_LoloCob
在我们身体健康时,呼吸自然且容易e5V2)a3baLZ6t。人类的呼吸系统努力工作,而且不会对我们产生太大影响c5!Fe!TFUk#。专家表示,我们每天大约呼吸2万次IljUKyZlAOwC~G5FMxNY
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ujQc_c*d|@Wi3x@。霍伊特是肺科医生,即呼吸系统疾病专家c5]~AtH|x3J^Qn
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”2H-eA82O4%qm*
一种名为横膈膜的肌肉将胸腔和腹腔隔开5o)0fQJJdG;g6@&t7(。当我们吸气时,横膈膜会收紧13s94|b(mxV1C.[LeGb。胸腔打开,肺部扩张URV[XDX8JL,KNrSRn%。当我们呼气时,横隔膜放松并抬高,将空气推出KihLUhBmw,xaS6^
深呼吸
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#om[(*)yBg80D]P5。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*P^578A6FKX。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vmuUJkJxa,)q6,%;
然而,许多人做的深呼吸完全相反(8BE_GK.|PFHt7+Q。他们呼吸短促而浅NgVdN^bCbgB|d7。专家称之为“胸式呼吸”kHpc5[c1GSH)YBGf6W
浅呼吸会限制横隔膜的扩张和移动iqVt@*Jk%XqP,(-b_%n。肺部最下端不能得到充分的氧气q|BgU_W[;z~fZCIIq9@a。这可能让你感到呼吸短促、担心或焦虑0Z%,U=]Ej%^fm2[eY~c
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Hr_1[Ar.jB^。这会导致横隔膜没有足够的空间吸收新鲜氧气hPr]Kiw#4h,pi。这意味着氧含量降低,用于运动和活动的氧气会减少E|PQ0d,3d(CE*V|T5do
简单的深呼吸练习
多家健康网站介绍了一种简单的深呼吸练习6(OBSSSR,]GD(c
找个地方坐下或躺下,p91C;D;%e+。将一只手放在肋骨下面j8@PcRkOq_m;]eE。用鼻子慢慢地深吸一口气3QD2=M2xJEuuTo。感觉你的手升了起来_vQIHo@bOUyLLN6|QVz。你的腹部应该凸起和扩张R3T6Lez=(Y#~0ApRY。现在,用嘴慢慢呼气#s@i-t^1pB。一定要一直呼气Z0t!@yt;(o^M9MWJ]。感觉你的手落了下来,腹部恢复原状n,dQ~vLagLASnf
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Q;K6rI+QtFY=in&ML^。这将增加氧气含量,使隔膜恢复其帮助呼吸的工作iLa#Wruc1Ss@pqtuR]
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”nl#3g2p4O](t0
霍伊特告诫病人不要吸烟,饮食要健康,晚上要好好休息E_c^no&=QPl|,P。他还敦促患者在发现呼吸系统疾病后立即寻求帮助[+]bX-sZkvtbkWlU
当你担心、害怕或身体状况不佳时会出现呼吸短促的情况d*3Bc)x@ESZD。但这也可能是健康问题的征兆uthmF-g*UAj4L
以上是健康生活报道Z&e|12.Bd()|sHW。我是安娜·马迪奥^7f4sU,IHS.!VLkBxzy

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译文为可可英语翻译,未经授权请勿转载!

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