美国海豹突击队员是世界上最危险的职业之一，他们每天面对的压力，其程度和对身心的影响不可估量，那他们是怎么坚持下来的呢？
Like most people, you probably deal with your fair share of workplace annoyances. From the meeting that gets rescheduled yet again to managing your overflowing inbox or navigating the tricky world of team dynamics, your stress levels may spike multiple times throughout a single day.
就像大多数人一样，你也会遇到形形色色的工作压力。从 又一次 被改期的会议到整理溢出的电子邮件，或是在各个不同脾性的团队之间小心周旋，你的压力指数一天就要飙升好几次。
How are some people able to stay calm and productive in response to challenges while others are easily rattled?
有些人很容易就被烦的不行，有些人却可以在这些挑战面前保持冷静和效率，这是怎么做到的呢？
To find answers, let's look to those who have mastered the art of composure under pressure: The U.S. Navy SEALs.
想找到答案，我们就要看看那些深谙调解压力这门艺术的人：美国海军海豹突击队。
How Navy SEALS Reduce Stress 海豹突击队员是怎么减压的
There's no question that U.S. Navy SEALs face some of the most difficult situations any human could encounter. Because of this, they've developed ways to apply the emerging science of grit, resilience, and emotional regulation to effectively manage stress.
毫无疑问，美国海豹突击队员经常会面对常人难以想象的压力。因此，他们开发出一套科学的方法，融合了决心、恢复力和情绪调节等手段来有效地应对压力。
In fact, neural scans show that some SEALs have a remarkable ability to remain calm in response to threatening situations. Their brains respond differently to stress, activating neural centers related to emotional control instead of ones related to anxiety and fear.
事实上，神经扫描显示一些海豹突击队确实具有面对威胁而保持镇定的卓越能力。 他们的大脑对压力的反应与常人不同，压力会激活与情绪控制有关的神经中枢，而不是与焦虑和恐惧有关的神经中枢。
Their secret? SEALs manage their physiology to better to control their psychology.
海报突击队的秘密？ 他们通过管理自己的生理状况来进一步控制自己的心理状态。
Researchers at Veterans Affairs put it this way:
退伍军人事务部的研究人员这样解释道：
Learning to control your physiology, to control your anticipatory responses as you remain in that situation, are the first steps to controlling your brain's response.
学习控制自己的生理状况，在应激状态时控制预期反应，是控制大脑反应的第一步。
If you're thinking this is the result of some superhuman ability, think again. It may come down to managing one important aspect of well-being: your breathing.
如果你觉得这是某种超能力，那就错了。 其实只需要做好最重要的一步：呼吸。
A Simple Exercise to Help You Stay Calm 简单的练习就能让你学会保持冷静
A practice that SEAL teams use in times of trouble is one you can borrow at your desk.
一个海报突击队员在面对危机时用到的小技巧，你也可以在日常中借鉴。
It's called box breathing or four-square breathing.
它被称为盒式呼吸法或四方呼吸法。
Here's how it works:
操作如下：
- Breathe in for four seconds. 吸气4秒。
- Hold air in your lungs for four seconds. 屏住呼吸4秒。
- Exhale for four seconds. 吐气4秒。
- Hold your breath, lungs emptied, for four seconds. 清空肺部，屏息4秒。
You can even find guided visualizations online to assist you in a box breathing practice if you're just getting started. The beauty of box breathing is that it's inconspicuous, meaning you can practice it anywhere, at anytime -- during negotiations, before delivering tough feedback, or even in the middle of a frustrating conversation, for example.
你还可以找到新手向的在线视频指导。盒式呼吸法的美妙之处在于任何人在任何时间，任何地点都能不动声色地进行 —— 谈判桌上，给别人消极评价前，甚至可以在一段令人沮丧的谈话之中。
Recently I shared this tool with a client who is navigating her team through a rocky leadership transition. Meetings were fraught with chaos and morale was slipping, which my client felt responsible for as a manager. These worries were beginning to take a toll on her. The anxiety followed her home at night. She found herself becoming increasingly irritable and knew she had to address it in a more productive way.
最近，我向一位正在带领团队经历艰难过渡期的客户分享了这个小技巧。 我的客户作为经理，为会议上的章程混乱和士气低落感到自责。 过分的忧虑对她的身心健康造成伤害。 甚至在晚上也会令她感到焦虑不安。 当她发现自己变得越来越暴躁，她知道自己需要重新找到高效工作的办法。
After practicing box breathing for just a few days, she experienced a major shift. Because box breathing improved her ability to regulate her emotions, she felt more in control and able to deal with challenges.
练习了盒式呼吸法短短几天后，她整个人宛若重生。盒式呼吸法使人调节情绪的能力增强，她感觉自己更能掌控状况和处理挑战了。
With renewed levelheadedness, she could communicate more effectively to advocate for her team during the transition -- even when upstream dynamics threatened to throw their progress off-course.
头脑重新冷静下来后，她还能做到在过渡期更有效地为团队争取利益 —— 即使要面对上层对团队发展的威胁。
Give box breathing a try. Even though you're not on the battlefield, you may find this time-tested Navy SEAL technique helps you rule the day.
你也来试试盒式呼吸法吧。尽管不用面对枪林弹雨，这个被时间和海豹突击队检验过的减压小技巧也能在日常生活中时不时帮上你的忙。
转载自Beat Stress Like a Navy SEAL With This Ridiculously Easy Exercise by Melody Wilding
