Is there an antidote1 to anxiety? I'm very frightened, said Julie White. But she has a remedy: the stretching and deep breathing of yoga. The practice is so calming that after the terror upgrade, White made an upgrade of her own||from one class a day to two. she says, Yoga is my tranquilizer.
大家有没应对焦虑的良药呢？我很害怕，Julie White说。不过，她有应对之道：瑜伽术的肢体伸展和深呼吸。这一训练可以使她平静下来，成效最佳，以至当恐怖升级将来，White将她的训练也升了级从一天一次课到一天两次。她说：瑜伽是我的镇定剂。
You may find the lotus pose hopelessly warm and fuzzy in the face of terror. But there are a host of activities, from working out to going for a massage2, that can temper the anxiety. Many of these techniques have been used for decades, if not centuries; now advances in science are showing they can reduce the hormones3 associated with stress and even affect brain activity. The common trait among all: maintaining control and recognizing that our concerns are a natural response to the world we live in.
你或许会感觉，面对恐怖，打莲花坐不会有成效。但不少活动都可以缓解焦虑，从训练到按摩。这类方法有不少已用了几十年，甚至数百年；目前，伴随科学的进步，它们能降低与焦虑有关的荷尔蒙含量，甚至能影响大脑活动。所有这类办法的一同点：维持控制，并认识到担忧只不过大家对大家所生活的这个世界的一种自然反应。
The first step toward combating fear is identifying it. Keep in mind that headaches, stomachaches, sleeplessness4 and rapid heartbeat are all symptoms of anxiety. Confront the emotion head|on by naming it, even saying, I feel fear about this, says Saki Santorelli, executive director of the University of Massachusetts Medical School's Center for Mindfulness. Acknowledging anxiety makes us less passive, less vulnerable and, as a result, more able to cope.
要与恐惧斗争，第一要认识恐惧。要记住头疼、胃疼、失眠和心跳加速都是焦虑的症状。麻省大学医学院心神贯注研究中心实行主任Saki Santorelli说，应该通过讲出，甚至通过说出我害怕这个，来勇敢地面对这种感觉。承认焦虑可以使大家变得更积极、更坚强，因而也就更能应对它。
Understand that fear is a component5 of stress, the complex fight|or|flight response ingrained in us since the cave days. When we're confronted with danger, epinephrine starts pumping, the heart speeds up, blood pressure increases, breathing quickens.
要了解恐惧是重压的一个组成部分，它是一种与穴居年代俱来的要么对抗，要么逃跑的复杂反应。当大家遭遇危险时，肾上腺素就会很多分泌，心跳加速，血压升高，呼吸变快。
One of the most efficient ways to reduce stress is to focus inward on one thing we can effectively control: our own breath. At the Mind/Body Medical Institute, participants elicit6 a relaxation7 response, repeating a word | anything from om to Hail Mary||silently as they exhale8. In numerous studies, Benson has found that the practice leads to lower blood pressure, slower breathing and an overall calm.
减轻重压效果最好的方法之一就是将注意力集中到大家可以有效控制的东西上大家我们的呼吸。在头脑|身体医学院，参加者通过呼气时反复轻声默念一个单词（任何单词，可以是om或Hail Mary），来达到一个放松的反应。通过很多次研究，Benson发现该训练可以使参加者血压减少，呼吸变缓，从而达到全身的平静。
Richard Davidson at the University of Wisconsin|Madison recently found that a form of meditative9 breathing pioneered at the Center for Mindfulness can affect the brain. In a small, soon|to|be|published study, Davidson took brain images of 25 members of a biotech firm who practiced meditation10 six days a week for eight weeks. He found increased activation11 in the left side of the prefrontal part of the brain, an area associated with lower anxiety, positive emotion and inhibition of the amygdala, the brain's fear center.
近期，Wisconsin|Madison大学的 Richard Davidson发现由心神贯注研究中心首创的一种冥想呼吸法可以对大脑产生影响。在一个小范围进行并马上发表的研究中，Davidson对一家生物技术企业的25名职员的大脑进行了成像，这类职员每周训练冥想6天，共训练了8周。他发现他们大脑额叶前部的左边激活的状况有所增加，而这一部位与较低的焦虑水平、积极的情绪和大脑恐惧中心扁桃核的抑制有关。
