兩步放鬆法 消除午後倦怠大綱

The dreaded mid-afternoon slump at work can often leave you feeling uninterested and demotivated.

可怕的下午三點倦怠症常導致你在工作中興致缺缺，失去動力。

But what if a quick and simple routine could perk you up, increase your energy and reduce your stress levels in less than the time it takes to eat your lunch?

但如果有一個快速簡單的方法能讓你精神振奮、能量提升、壓力減少，並且還用不到一頓午飯的時間呢？

Experts are convinced they've devised just that with the WIN routine - a two-step sequence designed to slot into even the busiest of days.

專家們相信，他們已經設計出了這樣的方法，簡稱WIN放鬆法。它只有兩步，即使在最繁忙的時候也能使用。

Experts at the Almond Board of California have teamed up with three experts in the fields of mindfulness, yoga and nutrition to create the WIN (wellness, inspiration and nutrition) sequence; a 15-minute routine they say delivers peace of mind, muscle relieving exercises and a nutrient boost in just two simple steps.

美國加州杏仁商會的專家與專注力、瑜伽和營養學領域的三位專家合作，共同創造了WIN放鬆法。WIN這三個字母分別代表健康、靈感和營養。他們表示，這套15分鐘的動作只用兩步就可以達到平靜心靈，放鬆肌肉和促進營養的效果。

Created by registered dietitian Lucy Jones, yoga specialists Yogasphere and Mindfulness guru Charlotte Watts, the sequence combines two disciplines to combat stress exacerbated by the pressures of modern life.

由註冊營養師露西•瓊斯，瑜伽空間的瑜伽專家們和專注力專家夏洛特•沃茨共同創造的放鬆法綜合了兩個方面來對抗緊張情緒。這種緊張情緒因現代生活的壓力而加重。

Step one involves tackling physical tension with a few simple stretches. You begin by turning your chin to your left shoulder before inhaling then exhaling to draw your chin down past the chest to the other shoulder. Inhale and repeat this side to side three times.

第一步，做一些簡單拉伸來緩解身體緊張。首先，將下巴轉向左肩，吸氣；然後呼氣同時放低下巴，經胸前轉向右肩；吸氣，重複以上動作三次。

Next, inhale and lift your shoulders to your ears, holding the breath in. Exhale through your mouth and release the shoulders before repeating this three times.

下一個動作，吸氣並擡高雙肩至耳朵，屏住呼吸；用嘴呼氣並放鬆肩膀。重複做三次。

After that, sit on the floor to lengthen your spine. Exhale to take your left arms across the right thigh and twist to the right. Hold for four breaths and repeat on the other side.

然後坐在地面上伸展脊椎。呼氣同時將左手臂繞向右邊大腿，身體轉向右側。保持四次呼吸的時間後，在左邊重複動作。

By refocusing on your breath, experts say this refocuses the mind and makes you more alert.

專家說，重新調整呼吸能再次集中精神，使人提高警覺。

The second step involves calming the mind and banishing stress, according to experts. It involves taking a pen and paper, absorbing your surroundings and drawing inspiration from what's around you.

第二步，專家表示用來平靜心情，消除緊張情緒。拿出紙和筆，感受身邊的環境並從中汲取靈感。

'Focus on the minuscule details: what can you hear? How does the ground beneath you feel? What are the colours you can see? Now, take some time to doodle, encouraging your creative juices to flow,' advise the experts.

“專注於微小的細節：你能聽見什麼？對腳下的地面感受如何？能看見什麼顏色？現在，隨意塗畫，不用着急，讓想象力盡情釋放”，專家們這樣建議。

Discussing the routine and its benefits, Charlotte Watts said: 'With the average person now spending more time on mobile devices than they do sleeping, it is more important than ever to find focus.

談及這套方法和它的好處，夏洛特•沃茨說：“當前，一般人花在移動設備上的時間超過了睡眠時間。集中注意力比以往任何時候都重要。”

'A fifth of us feel separation anxiety from our mobile devices. This reliance on tech is seriously detrimental to our mental health, driving us to distraction and, in the worse instance, anxiety.

“五分之一的人在離開移動設備時會感到分離焦慮。對科技的這種依賴嚴重危害了我們的精神健康，導致我們注意力分散，更嚴重的，甚至引發焦慮。”

'This routine is designed to be speedy, effective and easy to do anywhere and at any time - fitting perfectly within a busy schedule to alleviate pressure and boost overall wellbeing.'

“設計這套放鬆法，希望它快速、有效，並且能在任何時間、地點輕鬆使用，完美適應人們繁忙的日程，減輕壓力並促進整體健康。”

Mandy Jhamat, director at Yogasphere and co-creator of the WIN Sequence, added: 'Internal worries manifest themselves in the physical, causing discomfort and tension in our muscles. By matching mindfulness exercises with basic but effective stretches that can be.'

瑜伽空間的總監、WIN放鬆法的聯合創造者曼迪•傑哈邁特補充道：“內心的憂慮會反映在身體上，帶來肌肉不適與緊張。這可以通過專注力訓練搭配簡單有效的拉伸動作來緩解。”