放松技巧
Relaxation Techniques
刘立军 供稿
u TRANSCRIPT
Feeling stressed? A little pressure can boost performance, but too much can lead to burnout. And when your attention is compromised, mistakes are made. Instead of getting tied up in knots, let’s try some handy relaxation techniques to tackle stress. In stressful situations, your breathing may become short and your heart starts to race. This is your body’s “fight-or-flight” response. To counter this, use Progressive Muscular Relaxation. Starting at the top of your head and moving down your body, tense each muscle group for five seconds. Then, breathe out slowly as you release your muscles and relax. Did you know that shallow breathing could be stressing you out? Deep breathing, however, pulls more air into your lungs, reducing your blood pressure and heart rate. So, take a deep breath in through your nose, feel your lower belly expand as your diaphragm moves, then breathe out slowly through your mouth. Even the smallest inconvenience can set your stress level rising. Use the Centering technique to rebalance and focus. Imagine all that negative energy is gathering at your center, just below your waist. Now picture yourself thrusting it away from you, and focus on the calm and quiet that’s left behind. Relaxation takes time and practice. Be patient and try different combinations of these techniques to find what works best for you.
u VOCABULARY
1. boost performance: 提高表现。例如：A cup of coffee in the morning can often boost your performance at work.
2. lead to burnout: 导致疲劳。例如：Working long hours without taking breaks can lead to burnout.
3. tackle stress: 应对压力。例如：There are many ways to tackle stress, such as exercise and meditation.
4. fight-or-flight response: 战斗或逃跑反应。例如：When faced with danger, the body's fight-or-flight response is triggered.
5. Progressive Muscular Relaxation: 渐进性肌肉松弛技术。例如：She uses Progressive Muscular Relaxation to relax her body when feeling stressed.
6. shallow breathing: 浅呼吸。例如：Practicing deep breathing can help alleviate the negative effects of shallow breathing.
7. reduce blood pressure and heart rate: 降低血压和心率。例如：Yoga has been shown to be effective in reducing blood pressure and heart rate.
uQUESTIONS
Listen to the news and choose the best answer to each question you hear.
1. What is the effect of too much pressure on performance?
A. It leads to burnout.
B. It boosts performance.
C. It improves focus and attention.
D. It reduces the likelihood of mistakes.
2. Which relaxation technique involves imagining negative energy gathering at your center and thrusting it away?
A. Progressive Muscular Relaxation.
B. Deep breathing.
C. Centering.
D. Rebalancing and focusing.
3. What is the purpose of using Progressive Muscular Relaxation?
A. To improve focus and attention.
B. To reduce blood pressure and heart rate.
C. To counter the fight-or-flight response.
D. To rebalance and refocus.
4. What advice does the article offer for managing stress?
A. Use deep breathing to reduce stress levels.
B. Thrust negative energy away using Centering technique.
C. Try different combinations of relaxation techniques.
D. Avoid stressful situations whenever possible.
u KEY
1. What is the effect of too much pressure on performance?
A. It leads to burnout.
B. It boosts performance.
C. It improves focus and attention.
D. It reduces the likelihood of mistakes.
【答案】A. It leads to burnout.
【解析】细节题。命题出处：Feeling stressed? A little pressure can boost performance, but too much can lead to burnout. 文章提到，适量的压力可以增强表现，但过多的压力可能会导致疲劳。因此，答案为：“它导致了疲劳。”
2. Which relaxation technique involves imagining negative energy gathering at your center and thrusting it away?
A. Progressive Muscular Relaxation.
B. Deep breathing.
C. Centering.
D. Rebalancing and focusing.
【答案】C. Centering.
【解析】细节题。命题出处：Use the Centering technique to rebalance and focus. Imagine all that negative energy is gathering at your center, just below your waist. Now picture yourself thrusting it away from you, and focus on the calm and quiet that’s left behind. 文章提到，使用Centering技术来重新平衡和聚焦。想象所有的负能量都在你的中心下方集聚，然后将它们推开，专注于留下来的平静和安宁。因此，答案为：“Centering技术。”
3. What is the purpose of using Progressive Muscular Relaxation?
A. To improve focus and attention.
B. To counter the fight-or-flight response.
C. To reduce blood pressure and heart rate.
D. To rebalance and refocus.
【答案】B. To counter the fight-or-flight response.
【解析】细节题。命题出处：This is your body’s “fight-or-flight” response. To counter this, use Progressive Muscular Relaxation. 文章提到，使用渐进性肌肉松弛技术来对抗身体的“战斗或逃跑”反应。因此，答案为：“对抗战斗或逃跑的反应。”
4. What advice does the article offer for managing stress?
A. Use deep breathing to reduce stress levels.
B. Thrust negative energy away using Centering technique.
C. Avoid stressful situations whenever possible.
D. Try different combinations of relaxation techniques.
【答案】D. Try different combinations of relaxation techniques.
【解析】推理题。命题出处：Relaxation takes time and practice. Be patient and try different combinations of these techniques to find what works best for you. 文章提到，放松需要时间和实践。要耐心并尝试不同的技巧组合，以找到最适合你的方法。因此，答案为：“尝试不同的放松技巧。”这是一个推断题。
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