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圣母圣咏:Luciano Bernardi et al.,“Effect of Rosary Prayer and Yoga Mantras on Autonomic Cardiovascular Rhythms: Comparative Study,”British Medical Journal 323,no. 7327(Dec. 2001): 144649; T. M. Srinivasan,“Entrainment and Coherence in Biology,”International Journal of Yoga 8,no. 1(June 2015): 1–2。
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一种和谐的状态:相干性是对两个信号的和谐度的测量。当两个信号相位增加或减少时,它们就处于相干状态,即效率达到峰值。更多关于连贯性和每分钟呼吸5.5次,每次5.5秒的吸气和呼气的好处可以在下面的文章中找到:Stephen B. Elliott,The New Science of Breath(Coherence,2005); Stephen Elliott and Dee Edmonson,Coherent Breathing: The Definitive Method(Coherence,2008); I. M. Lin,L. Y. Tai,and S. Y. Fan,“Breathing at a Rate of 5.5 Breaths per Minute with Equal Inhalation-to-Exhalation Ratio Increases Heart Rate Variability,”International Journal of Psychophysiolology 91(2014): 206–11。
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效率峰值:医生对这种有节奏的“连贯”呼吸的一个好的概述。Arlin Cuncic,“An Overview of Coherent Breathing,”VeryWellMind,June 25,2019,https://www.verywellmind.com/an-overview-of-coherent-breathing-4178943。
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每分钟呼吸5.5次:确切地说,是每分钟5.4545次呼吸。
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效果也相当显著:Richard P. Brown and Patricia L. Gerbarg,The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety,Enhance Concentration,and Balance Your Emotions(Boston: Shambhala,2012),Kindle locations 244–47,1091–96; Lesley Alderman,“Breathe. Exhale. Repeat: The Benefits of Controlled Breathing,”The New York Times,Nov. 9,2016。
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对时间、精力和情感的投入并没有很高的要求:2012年,意大利研究人员发现,在17000英尺的高海拔地区,每分钟六次的呼吸会带来强大的效果。这种呼吸方法不仅能显著降低血压,还能提高血液中的氧饱和度。Grzegorz Bilo et al.,“Effects of Slow Deep Breathing at High Altitude on Oxygen Saturation,Pulmonary and Systemic Hemodynamics,”PLoS One 7,no. 11(Nov. 2012): e49074。
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“你周围的人并不会知道你在干什么”:兰多(Landau),“这种呼吸练习可以让你平静下来”。
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只要保持在5.5秒左右内:Marc A. Russo et al.,“The Physiological Effects of Slow Breathing in the Healthy Human,”Breathe 13,no. 4(Dec. 2017): 298–309。
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第6章 少呼吸
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从1850年至1960年:“Obesity and Overweight,”Centers for Disease Control and Prevention,https://www.cdc.gov/nchs/fastats/obesity-overweight. htm; “Obesity Increase,”Health&Medicine,Mar. 18,2013; “Calculate Your Body Mass Index,”National Heart,Lung,and Blood Institute,https://www.nhlbi. nih.gov/health/educational/lose_wt/BMI/bmicalc.htm?source=quickfitnesssolut ions。
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能看出一些令人不安的端倪:根据20世纪30年代的一项研究,一个普通男性的呼吸频率过去是每分钟大约13次,总共呼吸5.25升空气。到了20世纪40年代,呼吸频率在每分钟10次左右,总共呼吸8升空气。到了20世纪80年代和90年代,一些研究表明,平均呼吸频率接近每分钟10~12次,在某些情况下,呼吸空气的总容量上升到9升,甚至更高。我和唐·斯托里(Don Storey)博士讨论过这个问题,他是一位在这个领域工作了40多年的著名肺科医生(也是我的岳父)。他告诉我,当他刚开始工作时,正常的呼吸频率大约是每分钟8~12次。如今,最高频率几乎翻了一番。除了这些轶事,几十项研究表明,我们确实比以前呼吸得更多了。大多数研究将患有呼吸道疾病的受试者与健康对照组进行比较。本次评估使用的正是健康对照组的数据。有几项研究可参见:Artour Rakhimov,Breathing Slower and Less: The Greatest Health Discovery Ever(self-published,2014)。这里包含那些可以被独立验证的研究。我将继续收集这一领域的研究,并在我的网站(mrjamesnestor.com/breath)上发布。同时,这里还有几项研究:N. W. Shock and M. H. Soley,“Average Values for Basal Respiratory Functions in Adolescents and Adults,”Journal of Nutrition 18(1939): 143–53; Harl W. Matheson and John S. Gray,“Ventilatory Function Tests. III. Resting Ventilation,Metabolism,and Derived Measures,”Journal of Clinical Investigation 29,no. 6(1950): 688–92; John Kassabian et al.,“Respiratory Center Output and Ventilatory Timing in Patients with Acute Airway(Asthma) and Alveolar(Pneumonia) Disease,”Chest 81,no. 5(May 1982): 536–43; J. E. Clague et al.,“Respiratory Effort Perception at Rest and during Carbon Dioxide Rebreathing in Patients with Dystrophia Myotonica,”Thorax 49,no. 3(Mar. 1994): 240–44; A. Dahan et al.,“Halothane Affects Ventilatory after Discharge in Humans,”British Journal of Anaesthesia 74,no. 5(May 1995): 544–48; N. E. L. Meessen et al.,“Breathing Pattern during Bronchial Challenge in Humans,”European Respiratory Journal 10,no. 5(May 1997): 1059–63。
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现代人中有四分之一:Mary Birch,Breathe: The 4-Week Breathing Retraining Plan to Relieve Stress,Anxiety and Panic(Sydney: Hachette Australia,2019),Kindle locations 228–31. An overview of how poorly we’re breathing can be found here: Richard Boulding et al.,“Dysfunctional Breathing: A Review of the Literature and Proposal for Classification,”European Respiratory Review 25,no. 141(Sept. 2016): 287–94。
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中国古代,医生们:Bryan Gandevia,“The Breath of Life: An Essay on the Earliest History of Respiration: Part I,”Australian Journal of Physiotherapy 16,no. 1(Mar. 1970): 5–11。
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每分钟呼吸频率是9.5次:值得一提的是,早期印度教徒计算出的正常呼吸频率要高得多,每天22636次。
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“呼气再慢一些”:这种长时间的吸气和呼气对非常高强度的运动没有好处,甚至是没办法实现的。例如,跑400米需要更多的氧气来保持新陈代谢的需要。一些精英运动员在极度紧张的状态下每分钟可以呼吸200升的空气,这是正常休息时的20倍。但对于稳定的、中等水平的运动,如骑自行车或慢跑,长呼吸要有效得多。Maurizio Bussotti et al.,“Respiratory Disorders in Endurance Athletes—How Much Do They Really Have to Endure?,”Open Access Journal of Sports Medicine 2,no. 5(Apr. 2014): 49。
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提高最大摄氧量水平:在印度尼西亚苏拉卡尔塔大学健康科学系进行的一项实验中,受试者使用“慢而少”的呼吸技巧。实验结果显示,受试者比对照组有明显的最大摄氧量的提高,这项研究发表在2017年12月的第三届科学、技术和人类国际会议上。Dani Fahrizal and Totok Budi Santoso,“The Effect of Buteyko Breathing Technique in Improving Cardiorespiratory Endurance,”2017 ISETH Proceeding Book(UMS publications),https://pdfs. semanticscholar.org/c2ee/b2d1c0230 a76fccdad94e7d97b11b882d217.pdf; Several more study summaries are available at Patrick McKeown,“Oxygen Advantage,”https://oxygenadvantage.com/improved-swimming-coordination。
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排查机器故障:K. P. Buteyko,ed.,Buteyko Method: Its Application in Medical Practice(Odessa,Ukraine: Titul,1991)。
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高达212:这本传记的细节有几个来源。“The Life of Konstantin Pavlovich Buteyko,”Buteyko Clinic,https://buteykoclinic.com/about-dr-buteyko; “Doctor Konstantin Buteyko,”Buteyko.com,http://www.buteyko.com/method/buteyko/index_buteyko.html; “The History of Professor K. P. Buteyko,”LearnButeyko.org,http://www.learnbuteyko.org/the-history-of-professor-kp-buteyko; Sergey Altukhov,Doctor Buteyko’s Discovery(TheBreathingMan,2009),Kindle locations 570,572,617; Buteyko interview,1988,YouTube,https://www.youtube.com/watch?v=yv5unZd7okw。
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出发去阿卡杰姆戈罗多克:“The Original Silicon Valley,”The Guardian,Jan. 5,2016,https://www.theguardian.com/artanddesign/gallery/2016/jan/05/akademgorodok-academy-town-siberia-science-russia-in-pictures。
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功能诊断实验室:See an amazing photo of the lab here: https://images.app.goo.gl/gAHupjGqjBtEiKab9。
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二氧化碳缺乏,仅约4%:A copy of Buteyko’s carbon dioxide chart can be found here: https://tinyurl.com/yy3fvrh7。
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布泰科……编制了一套方法:在Patrick McKeown的网站上可以免费下载布泰科的论文和文章:https://tinyurl.com/y3lbfhx2。
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扎托佩克研究出:更多关于低换气训练的信息可以在Xavier Woorons博士的网站上找到:http://www.hypoventilation-training.com/index.html; “Emil Zatopek Biography,”Biography Online,May 1,2010,https://www.biographyonline.net/sport/athletics/emile-zatopek.html; Adam B. Ellick,“Emil Zatopek,”Runner’s World,Mar. 1,2001,https://www.runnersworld.com/ad vanced/a20841849/emil-zatopek.无论如何,Zátopek的高度是一个谜。一些人说他有六英尺高,一些人,比如ESPN,说他有五六英尺高。The consensus,according to Runner’s World,is that he was about five-eight。
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贻笑大方:Timothy Noakes,Lore of Running,4th ed.(Champaign,IL: Human Kinetics,2002),382。
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后来他被……评为:“Emil Zátopek,”Running Past,http://www.runningpast.com/emil_zatopek.htm; Frank Litsky,“Emil Zatopek,78,Ungainly Running Star,Dies,”The New York Times,Nov. 23,2000,https://www.nytimes.com/2000/11/23/sports/emil-zatopek-78-ungainly-running-star-dies.html。
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