VOA慢速英语2020--深呼吸对肺部有好处

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 disorders¹.

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 abdominal² cavities. As we breathe in, the diaphragm tightens³. 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 fully⁴ fills your lungs, and the lower belly⁵ 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.

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 ribs⁶. Take a slow, deep breath -- or inhale⁷ -- 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 exhale⁸ -- 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 helping⁹ 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.

Words in This Story

respiration¹⁰ – medical noun : the act or process of breathing / respiratory – adj.

cavity – n. a hole or space inside something

relax – v. to make or become loose or less tense

stress – n. a state of mental tension and worry caused by problems in your life, work, etc.

shallow breathing – medical verb : take in small amounts of air

stale – adj. not clean, clear, or pure

inhale – v. to breathe in / inhalation – n.

exhale – v. to breathe out / exhalation – n.

1 disorders   

n.混乱( disorder的名词复数 )；凌乱；骚乱；（身心、机能）失调

参考例句：

• Reports of anorexia and other eating disorders are on the increase. 据报告，厌食症和其他饮食方面的功能紊乱发生率正在不断增长。 来自《简明英汉词典》
• The announcement led to violent civil disorders. 这项宣布引起剧烈的骚乱。 来自《简明英汉词典》

2 abdominal   

adj.腹（部）的，下腹的；n.腹肌

参考例句：

• The abdominal aorta is normally smaller than the thoracic aorta.腹主动脉一般比胸主动脉小。
• Abdominal tissues sometimes adhere after an operation.手术之后腹部有时会出现粘连。

3 tightens   

收紧( tighten的第三人称单数 )； （使）变紧； （使）绷紧； 加紧

参考例句：

• One set of provisions tightens emission standards. 一套使排放标准更加严格的规定。 来自英汉非文学 - 环境法 - 环境法
• Requires no special tools or fittings; hand tightens to relief valve outlet. 不需要专用工具或管件；用手将其紧固到安全阀上即可。

4 fully   

adv.完全地，全部地，彻底地；充分地

参考例句：

• The doctor asked me to breathe in,then to breathe out fully.医生让我先吸气，然后全部呼出。
• They soon became fully integrated into the local community.他们很快就完全融入了当地人的圈子。

5 belly   

n.肚子，腹部；(像肚子一样)鼓起的部分，膛

参考例句：

• The boss has a large belly.老板大腹便便。
• His eyes are bigger than his belly.他眼馋肚饱。

6 ribs   

n.肋骨( rib的名词复数 )；（船或屋顶等的）肋拱；肋骨状的东西；（织物的）凸条花纹

参考例句：

• He suffered cracked ribs and bruising. 他断了肋骨还有挫伤。
• Make a small incision below the ribs. 在肋骨下方切开一个小口。

7 inhale   

v.吸入(气体等)，吸(烟)

参考例句：

• Don't inhale dust into your lung.别把灰尘吸进肺里。
• They are pleased to not inhale second hand smoke.他们很高兴他们再也不会吸到二手烟了。

8 exhale   

v.呼气，散出，吐出，蒸发

参考例句：

• Sweet odours exhale from flowers.花儿散发出花香。
• Wade exhaled a cloud of smoke and coughed.韦德吐出一口烟，然后咳嗽起来。

9 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

10 respiration   

n.呼吸作用；一次呼吸；植物光合作用

参考例句：

• They tried artificial respiration but it was of no avail.他们试做人工呼吸，可是无效。
• They made frequent checks on his respiration,pulse and blood.他们经常检查他的呼吸、脉搏和血液。