总是觉得特别累？各种方法教你摆脱疲劳

DO breathing exercises
进行呼吸练习

Believe it or not, most people don’t breathe correctly and this can contribute to a feeling of lethargy, says respiratory physiotherapist Alex Hough. The following exercise helps reset your breathing pattern. By using the diaphragm – the muscle that inflates and deflates the lungs – you inhale and exhale more efficiently. Consciously relax your jaw, throat, shoulders and upper chest.
信不信由你，大部分人的呼吸方式都不正确，所以容易无精打采，呼吸物理治疗师亚历克斯霍夫说。下面的练习能帮助你重新调整呼吸模式。通过使用横膈膜——让肺部吸气和呼气的肌肉——你能更有效地吸气和呼气。有意识地放松你的下巴、喉咙、肩部和上胸部。

Breathe in through the nose. Allow the air to glide down your windpipe as if it’s filling your abdomen. Your tummy – not your chest – should rise gently like a balloon filling with air. It might help to place a hand on your abdomen to monitor movement. As you exhale, let your abdomen sink gently like a balloon deflating.
通过鼻子呼吸。让空气滑入气管，慢慢充满腹部。你的肚子——而不是你的胸部——应该像充满气的气球那样慢慢变大。可以把手放在腹部上来感觉肚子的变化。当你呼气时，让腹部就像泄气的气球那样慢慢变小。

You should be breathing 12 to 14 times a minute. If you breathe more frequently than this, gently slow your inhalations and exhalations.
每分钟应呼吸12到14次。如果你呼吸的频率较快，慢慢地调整吸气和呼气。

Try this exercise twice a day for a few minutes at a time. You should find yourself feeling more energised and less stressed.
一天练习两次，一次几分钟。你会发现自己会更有活动，压力也会变小。

QUICK FIXES
七、快速修复

If you suffer from mid-afternoon inertia but don’t want to glug a double espresso to get you through the rest of the day, there are alternative pick-me-ups that have been proven to work.
如果你下午三点左右昏昏欲睡，但是不想咕嘟咕嘟的喝特浓咖啡来提神，还有一些已证明有效的方法能让你清醒。

Nibble on dark chocolate
吃点儿黑巧克力

Chocolate contains the stimulant theobromine. ‘The chemical is almost identical to caffeine but has a more measured effect on the central nervous system,’ says Dr Philipps.
巧克力中含有能让人兴奋的和谐碱。“这种物质等同于咖啡因，但是对中枢神经系统的作用比较缓和，” 菲利普斯博士说。

Stretching
伸展

A quick stretch can perk you up, says Steve Hunter, of Sport and Exercise Science at London Southbank University. ‘If we sit still at a desk all day, our bodies start to slow down. Stretching limbs stimulates neurons inside our muscles, which send signals to the brain to wake us.’
快速的拉伸能让你振奋起来，伦敦南岸大学的体育和运动科学系的史蒂夫-亨特说：“如果我们每天都坐在桌子前，那我们的身体就会开始变慢。伸展四肢能够刺激肌肉里的神经元，它能给大脑发送信号来唤醒我们。”