打字猴:1.70069738e+09
1700697380
1700697381 死了一千两百人:Micheal Clodfelter,Warfare and Armed Conflicts:A Statistical Encyclopedia of Casualty and Other Figures,1492–2015,4th ed.(Jefferson,NC:McFarland,2017),277。
1700697382
1700697383 其中……超过30次:J. M. Da Costa,“On Irritable Heart; a Clinical Study of a Form of Functional Cardiac Disorder and its Consequences,”American Journal of Medical Sciences,n.s. 61,no. 121(1871)。
1700697384
1700697385 出现了相同症状:Jeffrey A. Lieberman,“From‘Soldier’s Heart’to‘Vietnam Syndrome’:Psychiatry’s 100-Year Quest to Understand PTSD,”The Star,Mar. 7,2015,https://www.thestar.com/news/insight/2015/03/07/solving-the-riddle-of-soldiers-heart-post-traumatic-stress-disorder-ptsd.html; Christopher Bergland.“Chronic Stress Can Damage Brain Structure and Connectivity,”Psychology Today,Feb. 12,2004。
1700697386
1700697387 两成士兵:“From Shell-Shock to PTSD,a Century of Invisible War Trauma,”PBS NewsHour,Nov. 11,2018,https://www.pbs.org/newshour/nation/from-shell-shock-to-ptsd-a-century-of-invisible-war-trauma; Caroline Alexander,“The Shock of War,”Smithsonian,Sept. 2010,https://www.smithsonianmag.com/history/the-shock-of-war-55376701/#Mxod3dfdosgFt3cQ.99。
1700697388
1700697389 呼吸的时候会感到特别舒畅:此外,下肺含有60%到80%的血液饱和肺泡,以便换气更容易和更高效. Body,Mind,and Sport,223。
1700697390
1700697391 角色恰恰相反:Phillip Low,“Overview of the Autonomic Nervous System,”Merck Manual,consumer version,https://www.merckmanuals.com/home/brain,-spinal-cord,-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system。
1700697392
1700697393 心率上升……思维加快:“How Stress Can Boost Immune System,”Science-Daily,June 21,2012; “Functions of the Autonomic Nervous System,”Lumen,https://courses.lumenlearning.com/boundless-ap/chapter/functions-of-the-autonomic-nervous-system/。
1700697394
1700697395 瞳孔扩张:Joss Fong,“Eye-Opener:Why Do Pupils Dilate in Resp-onse to Emotional States?,”Scientific American,Dec. 7,2012,https://www.scientificamerican.com/article/eye-opener-why-do-pupils-dialate/。
1700697396
1700697397 高度紧张的状态:交感神经控制中心不在脑内,而是位于脊椎的脊神经节内,而副交感神经系统则位于脑的更高位置。这也许不是巧合。一些研究者,比如史蒂芬·波戈斯,认为交感神经系统是一个更原始的系统,而副交感神经系统则更高级。
1700697398
1700697399 尽管……可能要一个小时以上:“什么是压力?”,美国职业压力协会(American Institute of Stress),https://www.stress.org/daily-life。
1700697400
1700697401 印度人那洛巴:“Tibetan Lama to Teach an Introduction to Tummo,the Yoga of Psychic Heat at HAC January 21,”Healing Arts Center(St. Louis),Dec. 20,2017,https://www.thehealingartscenter.com/hac-news/tibetan-lama-to-teach-an-introduction-to-tummo-the-yoga-of-psychic-heat-at-hac; “NAROPA,”Garchen Buddhist Institute,July 14,2015,https://garchen. net/naropa。
1700697402
1700697403 大卫-妮尔写道:Alexandra David-Néel,My Journey to Lhasa(1927; New York:Harper Perennial,2005),135。
1700697404
1700697405 职业冲浪者和综合格斗选手:Nan-Hie In,“Breathing Exercises,Ice Baths:How Wim Hof Method Helps Elite Athletes and Navy Seals,”South China Morning Post,Mar. 25,2019,https://www.scmp.com/lifestyle/health-wellness/article/3002901/wim-hof-method-how-ice-baths-and-breathing-techniques。
1700697406
1700697407 他主要的关注点是迷走神经:Stephen W. Porges,The Pocket Guide to the Polyvagal Theory:The Transformative Power of Feeling Safe,Norton Series on Interpersonal Neurobiology(New York:W. W. Norton,2017),131,140,160,173,196,242,234。
1700697408
1700697409 表现在我们身上就是晕厥:具体来说,当迷走神经受到刺激时,心率减慢,血管扩张,使血液更难克服重力,泵入大脑。大脑供血不足会导致晕厥发作。
1700697410
1700697411 供血异常的器官:Steven Park,Sleep Interrupted:A Physician Reveals the #1 Reason Why So Many of Us Are Sick and Tired(New York:Jodev Press,2008),Kindle locations 1443–46。
1700697412
1700697413 从……减轻上述症状:“Vagus Nerve Stimulation,”Mayo Clinic,https://www.mayoclinic.org/tests-procedures/vagus-nerve-stimulation/about/pac-20384565; Crystal T. Engineer et al.,“Vagus Nerve Stimulation as a Potential Adjuvant to Behavioral Therapy for Autism and Other Neurodevelopmental Disorders,”Journal of Neurodevelopmental Disorders 9(July 2017):20。
1700697414
1700697415 非侵入性手段:还有荡秋千。在20世纪上半叶,摇椅和门廊秋千在房屋中非常普遍。它们之所以如此受欢迎,可能是因为摇摆能改变血压,使信息更容易沿着迷走神经来回传递。这就是为什么很多自闭症儿童(他们经常出现迷走神经张力低,频繁感到威胁)对荡秋千反应如此之好。寒冷暴露,像是在脸上泼冷水,也会刺激迷走神经向心脏发送信息,降低心率(把你的脸浸在冷水中,你的心率会很快下降)。Porges,Pocket Guide to the Polyvagal Theory,211–12。
1700697416
1700697417 调整心跳……的速度:一些非常罕见的例外是由瑜伽士证明的,这些将在最后一章中讨论。
1700697418
1700697419 呼吸……时间:Roderik J. S. Gerr-itsen and Guido P. H. Band,“Breath of Life:The Respiratory Vagal Stimulation Model of Contemplative Activity,”Frontiers in Human Neuroscience 12(Oct. 2018):397; Christopher Bergland,“Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve,”Psychology Today,May 9,2019。
1700697420
1700697421 有意识地放慢呼吸:Moran Cerf,“Neuroscientists Have Identified How Exactly a Deep Breath Changes Your Mind,”Quartzy,Nov. 19,2017; Jose L. Herrero et al.,“Breathing above the Brain Stem:Volitional Control and Attentional Modulation in Humans,”Journal of Neurophysiology 119,no. 1(Jan. 2018):145–59。
1700697422
1700697423 自觉运用和掌控自主神经系统:神经系统有助于解释为什么用纸袋呼吸来控制过度通气往往不起作用,而且可能非常危险。是的,收集你呼出的气体会增加二氧化碳的含量,但它往往无法抑制可能引发恐慌发作的交感神经过载。一个纸袋可能会引起更多的恐慌,甚至更深的呼吸。此外,并非所有呼吸系统受到攻击的人都患有过度换气。《急诊医学年鉴》上的一项研究发现,三名被认为是换气过度的病人在用纸袋呼吸后死亡。这些病人没有恐慌或哮喘发作,他们患有心脏病,需要尽可能多的氧气。相反,他们的肺里却充满了二氧化碳。Anahad O’Connor,“The Claim:If You’re Hyperventilating,Breathe into a Paper Bag,”The New York Times,May 13,2008; Michael Callaham,“Hypoxic Hazards of Traditional Paper Bag Rebreathing in Hyperventilating Patients,”Annals of Emergency Medicine 19,no. 6(June 1989):622–28。
1700697424
1700697425 尽情享受食物与爱情:Moran Cerf,“Neuroscientists Have Identified How Exactly a Deep Breath Changes Your Mind,”Quartzy,Nov. 19,2017; Jose L. Herrero,Simon Khuvis,Erin Yeagle,et al.,“Breathing above the Brain Stem:Volitional Control and Attentional Modulation in Humans,”Journal of Neurophysiology 119,no. 1(Jan. 2018):145–49。
1700697426
1700697427 这在生物学上本不成立:Matthijs Kox et al.,“Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans,”Proceedings of the National Academy of Sciences of the United States of America 111,no. 20(May 2014):7379–84。
1700697428
1700697429 有所上升:我在之前的著作中简短地描述了本森的作品,但我从来没有探讨过身体会发生什么以及如何发生,我在本章中会详述。
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