Here are two quick and effective one-minute relaxation¹ techniques that can be done anywhere…

这有两个快而有效的一分钟放松技巧，可以随时随地做。

 

1.Relax your lower jaw² for one minute…close your eyes then open your mouth as widely as possible…let your lower jaw relax and rise slowly into a resting position without closing your mouth…concentrate on holding your lower jaw in that position for one minute, neither tightening³ or loosening your jaw muscles…

放松你的下颚一分钟.....闭上你的眼睛然后尽量把你的嘴张到最大，让你的下颚放松，并且慢慢地收起到一个舒服的位置，不要把嘴闭上。然后使下颚保持在那个位置一分钟，不收紧或者松弛下颚肌肉。

 

2.Control your breathing for one minute…close your eyes and relax your head and neck…breathe in through your nose slowly and deeply for 4 seconds, then exhale⁴ through your mouth slowly and evenly for 8 seconds…it’s fine to count the seconds silently to yourself as you do this

屛住呼吸一分钟。闭上眼睛，使头脑和脖子放轻松，然后从鼻子慢慢地深呼吸四秒，然后从嘴巴将气慢慢地吐出，持续八秒。最好是在做这些动作时心里默数时间。

 

Force a smile.

挤出笑容。

 

When you wake up in the morning, go in front of the mirror and force yourself to smile.

当你在早上醒来时，走到镜子前面，挤一个笑容出来。

 

It will make you feel more happy and positive for starting the day.

这会使你在新的一天内更加快乐，更加向上。

 

It is scientifically proven that forcing a smile actually reduces your cortisol levels and helps reducing stress.

科学表明做出微笑表情可以降低你的皮质水平，帮助你减压。

 

Thus next time you are feeling stressed or flustered⁵, just let that mouth stretch into most forced of smiles. You are guaranteed to feel better.

下次你感到压力山大或者惶恐不安时，只要让自己咧嘴笑出来，你一定会心情好点的。

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