Breathing is something we do naturally, often without thinking. But many of us are doing it completely wrong, according to science journalist James Nestor. He spent a decade investigating all the ways we breathe and compiled the information into the instant bestseller Breath: The New Science of a Lost Art released May 2020.

呼吸是我们的自然行为,通常不需要思考。但据科学记者詹姆斯·内斯特称,我们很多人呼吸的方式是完全错误的。他花了十年时间研究呼吸的所有方式,并将这些信息汇编成2020年5月出版的畅销书《呼吸新的科学,一种失去的艺术》。




Nasal breathing also cleans the air you breathe, thanks to tiny hairlike filters in the nasal cavity called cilia that act as filters. Cilia capture dust, pollution, allergens, smoke, bacteria, viruses and assorted other debris in the air you inhale and traps it in the mucous. From there, the debris is eventually pushed into your throat and swallowed.

鼻腔呼吸也能清洁你吸入的空气,这要归功于鼻腔中被称为纤毛的微小毛发过滤器,纤毛起到了过滤器的作用。纤毛捕捉吸入空气中的灰尘、污染、过敏原、烟雾、细菌、病毒和各种其他碎片,并把它们困在黏液中。然后这些东西最终会进入喉咙并被吞下。

Nose breathing also forces you to use your diaphragm, the muscle that sits below the lungs. Diaphragmatic breathing — or belly breathing (as opposed to chest breathing) — increases the efficiency of the lungs by activating the lower lobes, which contain a larger percentage of blood than the upper lobes.

用鼻子呼吸也会迫使你使用横膈膜,也就是肺下面的肌肉。横膈膜呼吸——或腹部呼吸(与胸部呼吸相反)——通过激活下肺叶来提高肺的效率,下肺叶比上肺叶含有更多的血液。