When was the last time you thought about breathing？ Most people usually do not。
你最後一次對呼吸進行思考的時候你還記得嗎？大多數可能不會記得。
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。
當我們處於健康狀態，呼吸進行的十分自然且輕鬆。因為呼吸系統在努力工作，使得我們感覺不到有什麼影響。據專家所述，我們每天大約要進行2萬次呼吸。
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。
其中一位專家是詹姆斯·霍伊特（jameshoyt），他是科羅拉多大學健康肺病診所（University of Colorado’s Health pulmology Clinic）的醫生，也被稱為UCHealth。霍伊特是一位肺科醫生，是呼吸系統疾病的專家。
On the UCHealth website， he notes that our “respiratory muscles are working every minute of the day， every day of our lives。”
他在UCHealth的官網上寫到“我們活著的每一天中，呼吸肌都在不停工作。”
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。
一種叫做橫膈膜的肌肉將胸腔和腹腔分開。當我們吸氣時，橫膈膜收緊。胸腔開啟，肺部擴張。當我們呼氣時，隔膜放鬆並向上移動，將空氣推出。
Deep breathing
深呼吸
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。
當你深呼吸時，空氣透過鼻腔充滿肺部，下腹部鼓起。哈佛醫學院在其網站上指出，深呼吸可以減緩心跳、降低血壓和減輕壓力。深呼吸幫助我們身體充分進行氧氣吸收並排除二氧化碳。
However， many people do the opposite of deep breathing。 They take short breaths and have shallow breathing。 Experts call this “chest breathing。”
然而，許多人做的與深呼吸相反。他們呼吸短促，呼吸淺。專家稱之為“胸部呼吸”。
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。
淺呼吸限制了橫膈膜的擴張和相關運動，肺部的最底部不能充分的獲得氧氣。這會令你感到呼吸短促、擔憂且焦慮。
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。
美國肺協會指出，隨著時間的推移，淺呼吸會在肺部留下陳舊、不新鮮的空氣。這樣隔膜就沒有足夠的空間來吸收新鮮的氧氣。這意味著運動和活動時將處於低氧氣含量，氧氣不足。
Easy deep breathing exercise
簡易深呼吸訓練
Several health websites explain an easy deep breathing exercise。
不少健康網站都對簡易深呼吸訓練給出瞭解釋。
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。
找一個地方坐好或躺下，將一隻手放在肋骨下部，用鼻子深吸一口氣，感覺手部升起。此時，你的胃部開始上升、擴張。現在再用嘴慢慢呼氣，一定要一直呼氣，感覺你的手和胃部往開始下沉。
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。
美國肺協會的網站說，如果反覆做呼吸練習，可以幫助清除肺部的汙濁空氣。這將增加氧氣含量，使隔膜恢復工作，幫助你進行呼吸。
Pulmonologist James Hoyt adds that “deep breathing is a good way to reduce stress and relax。”
肺科醫生詹姆斯霍伊特補充說：“深呼吸是一種減輕壓力和放鬆的好方法。”
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。
霍伊特告誡病人戒菸，健康飲食，保證充足睡眠。同時敦促他們在發現呼吸系統疾病後立即尋求幫助。
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。
淺呼吸往往發生在你感到焦慮、恐懼或身體健康欠佳的時候。同時，淺呼吸也是健康問題的一個標誌。
編譯：By Aslan， Sept。 1st， 2020