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過去一個月，你是否也花了許多時間搜尋哪邊有口罩？到公眾場所時若沒有戴上口罩就感到非常擔憂，甚至害怕受到別人的側目？即使政府呼籲大家保持正常生活，仍然對還沒有得到控制的疫情感到不安呢？

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面對還沒有明確治療方法的武漢肺炎（COVID-19、新型冠狀病毒肺炎），引起了人們對生病、死亡的恐懼感，加上媒體每天反覆播送武漢肺炎相關訊息，使得我們的情緒容易受到社會氛圍的影響，而感到焦慮不安，有些人也因此無法安心入眠。但是你知道嗎？除了戴口罩、勤洗手，睡眠也是防疫重要的關鍵之一。

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如何強化免疫力？ 睡眠是關鍵之一！

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神經科學暨心理學教授 Matthew Walker 在他的著作中提到一個為期一週的睡眠實驗，研究者將超過150名健康男女隔離，往他們鼻子裡噴感冒病毒，然後藉由參與者手腕上的穿戴裝置來監測睡眠，並頻繁採集血液和唾液樣本來評估免疫系統的反應程度。結果比對之後發現，接觸感冒病毒前一週，睡得愈少的人就愈可能感染到感冒。平均睡5小時的人，感染率將近50%。每晚睡眠7小時以上的人，感染率只有18%。

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生物都有一個內在的生物時鐘，也稱晝夜節律，可以協助我們適應一天不同時段的運作，使得睡眠型態、飲食行為、血壓及體溫、荷爾蒙分泌得以規律運行。生活作息如果長期與內在生物時鐘不一致，就可能對生理產生不良作用，或提高罹患疾病與感染的機會。

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不僅如此，此研究指出，睡眠不足或睡眠不規律，也會引發心血管疾病、失智，甚至導致肥胖。長期每晚睡覺時間少於六、七個小時，免疫系統會受到破壞，不僅會增加冠狀動脈堵塞和脆化的可能，罹患癌症的風險也會提升兩倍以上。睡眠週期不規律時，可能促發阿茲海默氏症，即使只是連續一週睡眠稍微減少，也會影響血糖濃度，干擾到身體機能。

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更糟糕的是，身體沒有經過妥善地休息和修復，當在疲倦的時候，我們會想吃更多東西；睡眠太少時，會讓感到飢餓的激素濃度上升，因此明明已經吃飽了，卻還想再吃，導致我們容易吃下過量的食物而不自知。因此擁有規律且充足的睡眠，是身體能夠抵禦病毒的不二法門。

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但是，如果已經因為日常生活的壓力、焦慮、不安而不容易入眠了呢？

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覺得心好累，身體需要休息卻睡不著怎麼辦？

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在這裡教導大家非常簡易且科學的方法，也就是「好好呼吸」。為什麼呢？因為我們全身遍布了自律神經，而人體的自律神經會自動調節我們的體溫、心跳、血壓，進而影響我們的情緒和睡眠。

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舉例來說，生氣時我們的血壓和體溫會升高，心跳加速，出現豎眉、瞠目、鼻孔撐大、抿嘴咬牙的表情；不僅臉部，全身肌肉是緊縮的，呼吸是急促的。感受到恐懼或驚嚇時，呼吸是停止的；當心情平靜時，呼吸是緩慢而均勻，耗氧量相對較小。

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讓我們來做個練習，想像一下你生氣發怒的時候是什麼樣子？然後找個地方平躺著，完全放鬆，讓所有肌肉都不用力，不准移動，不能咬緊牙關，也不讓呼吸急促的狀況下，會發生什麼呢？你就會發現自己沒辦法生氣。身體和心理互相影響，所以很多人知道當緊張焦慮的時候要深呼吸。但是還有一個特殊的要領，若要紓解緊張，每回吐氣時間要大於吸氣，而且要慢慢做。

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當情緒張力大，例如緊張、不安、焦慮、恐慌等心理變化會影響睡眠，睡眠不足或品質差時會使交感神經系統過度亢奮，免疫系統會持續處在發炎反應。而劇烈的心理變化還會引起失眠、頭痛、血壓波動、腸胃不適等。當太過輕鬆、安逸、運動不足、飲食過量時，則副交感神經會過度亢奮，容易導致過敏性疾病。例如：過敏性皮膚炎、蕁麻疹、氣喘、鼻過敏、感冒發燒等症狀。

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那麼，我們該如何練習運用「有意識的呼吸」好好入眠，提升免疫力呢？口訣就是「一身二練三輕鬆」！

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有意識呼吸三步驟，口訣：一身二練三輕鬆！

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【一身】

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首先，把注意力放在身體感知上才能夠產生調節身心作用。我們的思緒情感都可透過身體肌肉的興奮緊繃狀態而被察覺。身體的感受是當下的，例如：感覺到痛，表示此時此刻正在痛。

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將注意力放在身體上，也就是把注意力放在每一個連綿不絕的當下。如此，我們可以降低思緒不斷飄忽不定對身體的耗損，透過專注在身體上，可以練習不再為生活發生的事感到焦慮不安、想太多。

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【二練】

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你曾經注意過自己呼吸速度嗎？是急促還是和緩？是深長還是淺短？是兩個鼻孔同時呼吸還是只有單一鼻孔在呼吸？

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在面臨日常生活中的壓力和緊繃時，以鼻吸鼻吐的方式，刻意放慢呼吸速度並將吐氣時間盡量拉長，專注且持續觀察氣息如何從鼻孔進出是方便有效的方法，對於失眠也會有改善。隨著緩慢且長的吐氣，可以讓縈繞在腦海的思緒平靜，達到穩定情緒的效果。

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【三輕鬆】

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呼吸是自然的動作，如果刻意強迫自己靜下來吸吐，身體反而會更緊繃，心情也更躁動。如果用力控制速度，要求自己做得更好時，呼吸便會失去節奏。請先把焦點放在減緩吐氣的速度，緩慢而深長地呼出所有的空氣，並默念「鬆」直到排空肺部的空氣為止。

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可能一開始呼吸還是很短，沒關係，繼續放鬆練習，慢慢的，身體和呼吸就會安頓下來。深長緩慢的呼吸能刺激副交感神經，讓情緒穩定，讓你不容易動怒，也可讓肌肉放鬆、舒緩疼痛，改善睡眠品質，活化細胞，強化身體自癒能力。

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呼吸是與生俱來的能力，簡單又自然的動作，不必花費任何努力。透過呼吸來促進健康，察覺自己的身心狀態，你也可以輕鬆入眠，活出健康人生。

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文/劉玉文諮商心理師

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