心跳訓練有助於職場抗壓

Most people engaged in competitive sports have experienced soundly beating an opponent with apparent ease, only to be crushed by the same foe on a later date. They are left wondering: what did I do differently?

從事競技體育的人大多有過這樣的經歷：輕鬆擊垮一名對手，可過了幾天又敗在這名對手的手裏。他們不禁自問：我做得有什麼不同呢？

According to Alan Watkins, a British medical doctor who also has degrees in psychology and immunology, it is all about the signals your heart is sending to your brain. Dr Watkins has developed a speciality in teaching athletes and business leaders about the science of heart rate coherence to help them achieve more consistent performance.

擁有心理學和免疫學學位的英國醫生艾倫•沃特金斯(Alan Watkins)認爲，這都是你的心臟向大腦發送的信號造成的。沃特金斯醫生髮展了一個專科：向運動員和商界領袖講授心率相干性的科學原理，幫助他們實現更穩定的表現。

What is coherence? I’ve written before about heart rate variability, which reflects the fact that your heart beats at different rates over time. The interval between heartbeats is your HRV and measuring this can help you determine when your body is fully rested.

什麼是心率相干性呢？我以前寫過心率變異性(HRV)，它反映了人的心跳速率隨時間而變。心跳之間的間隙就是人的HRV，測量這個參數有助於人們搞清楚自己的身體是否得到了充分休息。

When the HRV falls within a relatively tight pattern, it is said to be more coherent. There is a growing body of research that says this coherence can have a profound impact on your mental and physical state.

當HRV落在一個相對較緊湊的模式中，就被認爲相干性較高。越來越多的研究成果表示，這種相干性能夠對人的精神和身體狀態產生深遠影響。

Dr Watkins likens the body to an orchestra, with different organs representing the sections. If the string section is the heart, HRV is the lead violin, with the ability to influence the tempo of the entire orchestra. The key takeaway, says Dr Watkins, is that it is possible to train the HRV to be more coherent using slow, rhythmic breaths. It is then easier to achieve what psychologists call “flow,” a mental state often described as runner’s high.

沃特金斯醫生將人體比作交響樂團，不同器官代表着不同樂器羣組。如果說絃樂器是心臟，那麼HRV就是第一小提琴，能夠影響整個交響樂團的節奏。沃特金斯醫生說，這裏的關鍵收穫是，用緩慢、有節奏的呼吸，可以將HRV訓練得更有相干性，進而更容易達到心理學家所稱的“心流”，這種精神狀態常用於形容跑步者的亢奮。

We have all had the experience of drawing a mental blank in high-stress situations such as a job interview or a big sporting event. According to the HRV theory, anxiety causes the heart to beat erratically, which sends powerful signals to the brain that effectively shut down the normal reasoning portions.

我們都有過這樣的體驗，在工作面試或大型體育賽事等高壓情況下，腦中變得一片空白。根據HRV理論，焦慮引起心臟跳動不規律，心臟就向大腦發出強大的信號，實際上關閉了平常用來推理的那部分大腦。

His company, Complete Coherence, has developed smartphone apps and computer software to help control the heart’s chaotic signals. While measuring coherence in the past cost hundreds of dollars, it is now possible with a $6.95 app and a heart rate strap. In addition, a US organisation called the Heart Math Institute, also sells devices to measure HRV and help train coherence.

沃特金斯的公司Complete Coherence已開發出有助於控制心臟混沌信號的智能手機應用和計算機軟件。過去測量心率相干性要花上數百美元，現在用一條心率帶和一款6.95美元的應用就可以了。此外，美國一家名爲Heart Math Institute的組織也出售測量HRV，並幫助訓練相干性的設備。

Both systems use a pattern of deep, rhythmic breaths slowed to about 10 seconds each. This breathing pattern eventually entrains the heartbeat and helps athletes and executives alike achieve greater control. Dr Watkins says practising the breathing three times a day for five-minute sessions can achieve coherence in a relatively short time. He does this in a Ted Talk with a volunteer in just minutes.

這兩套系統都採用一種有節奏的深呼吸模式，將呼吸頻率放慢到10秒左右一次。這種呼吸模式最終改變心跳節奏，幫助運動員和及高管等職業人員實現更好的自我控制。沃特金斯醫生表示，每天做三次呼吸練習，每次5分鐘，就可以在相對較短的時間內實現相干性。在TED演講(Ted Talk)中，他在短短几分鐘內就讓一名自願者實現了相干性。

Golfers who use the system perform smoother strokes on difficult shots, he says. He coaches Olympic rowers and says they overcome race anxiety using his technique.

沃特金斯醫生說，使用這套呼吸的高爾夫球手在高難度擊球時，揮杆動作更加流暢。接受過他訓練的奧運賽艇運動員表示，他的方法讓他們克服了比賽時的焦慮。

Often athletes try to psych themselves up before an event by using mantras or other self-hypnosis techniques. Dr Watkins says these have mixed success because they remain on the conscious level of cognition and do not address underlying emotions.

運動員們在賽事前往往採用禱告等自我催眠術來激勵自己。沃特金斯醫生說這些方法可能成功也可能失敗，因爲它們停留在認知的意識層面，而沒有應對根本層面的情緒問題。

“Coherence makes performance less hit and miss,” he says. “We get below cognition to the three levels of feelings, emotions and biology to help you get your A-game every single time you step out on the pitch or court.”

他說：“相干性能減少行爲的偶然性。我們潛入認知層面之下，到達感覺、情緒和生物層面，幫助人們每次踏上球場或在董事會拿出最好表現。”