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第九章利用生物反馈我父亲是个相当

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快乐和放松的人这在一定

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程度上得益于他每周三次开车

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去一家藏在RadioShack楼上的舞蹈

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工作室在那个明亮铺着硬木地板

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的房间里一个肌肉发达剃着

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光头穿着冲浪短裤的男人用英语

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和梵语混合的低语指导着动作

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我父亲和班上的其他人

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弯曲扭转成各种奇怪的姿势窗户

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因他们集体呼吸的水汽而变得

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模糊我父亲练习瑜伽已经快十年

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了我一直热爱运动但多年来我

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都不明白这种奇特的长时间

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伸展有什么了不起但在我自己

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开始练习瑜伽并学习了更多关于

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抑郁症的神经科学之后这项

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古老的实践开始重塑我对

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身体与大脑之间关系的理解几十年

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来瑜伽修行者一直声称瑜伽可以

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改善抑郁减轻慢性疼痛缓解压力甚至

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增强免疫系统降低血压这听起来

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可能像许多新时代的胡言乱语但令人

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惊讶的是上述每一项现在

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都得到了科学研究的支持摆出

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骄傲的战士或乌鸦的姿势能

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产生如此广泛的效果这似乎有点

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神奇但这并非魔法这是神经科学

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这一章不仅仅关乎瑜伽它涉及

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生物反馈这简单来说就是大脑

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会根据身体的活动改变其活动

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状态而瑜伽恰好通过有意识的生物

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反馈来增强大脑的变化人们有时

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认为生物反馈需要技术设备比如心率

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监测仪或其他能告诉你身体

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状态的设备虽然技术可以让你

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更容易理解身体的变化但你

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的大脑并不需要这些设备它

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完全有能力关注你的身体你的心率

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呼吸频率肌肉紧张度以及数十种其他

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身体活动事实上无论你是否意识到你

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的大脑一直都在关注所有这些事情尝试

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瑜伽瑜伽几乎运用了本章提到的

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所有建议包括伸展呼吸放松和姿势

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变化事实上它确实有助于治疗抑郁那些

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包含后弯和打开胸腔的瑜伽

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姿势尤其能有效提升积极情绪我们

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知道大脑可以控制身体尤其是在情绪

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这类事情上当你感到害怕

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或兴奋时心跳会加速当你

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感到沮丧时会咬紧牙关但事实证明

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就像本书中几乎所有其他

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内容一样情绪并非单向的它们是

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一个反馈循环大脑会根据身体的

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动作来改变其活动即使是像

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改变姿势放松面部或放慢呼吸这样

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简单的动作也能对你的

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大脑活动产生显著影响进而影响你

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的压力想法和情绪这些变化通常

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是短暂的但也可能持续很

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长时间特别是当它们涉及改变习惯

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时通过增强对身体状态的意识

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你可以进一步提高生物反馈的效果

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生物反馈的工作原理你的大脑

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不断接收来自身体其他部位的信号

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告诉它如何感受学会理解和控制

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这些信号是启动向上螺旋的重要

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部分你的大脑中有多个区域

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专门处理来自身体的感觉你的

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每一种感官味觉嗅觉听觉触觉和

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视觉都拥有自己的一片感觉皮层

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此外某些感觉还带有情感成分这些

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成分会由脑岛进一步处理不同类型

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的感官处理在疼痛方面表现得

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最为明显例如如果你的额头撞

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到了橱柜触觉皮层可能会

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注意到这一点并想有

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什么东西撞到了我的头

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而脑岛则会处理哎哟疼

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疼疼你是饿了还是压力

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大不幸的是情绪感知并不

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十分精确你的大脑常常会误解

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它们例如你的大脑接收到一个

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信号表明胃里正在发生什么它

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可能将其解读为饥饿但实际上

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可能只是你压力大反之亦然这类

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信号就像你汽车的检查引擎

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灯提醒你正在发生某事但

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并没有多大帮助告诉你具体

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是什么冷静地对自己的感受

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进行自我评估有助于区分这些信号除了

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疼痛许多其他感觉也带有情绪成分

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比如肌肉紧张或胃部不适这些感觉

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的神经信号由迷走神经传递迷走神经遍布

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你的上半身向大脑发送关于心率

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呼吸消化和其他通常带有情绪成分

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的身体功能的信息抑郁中的

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生物反馈还记得你妈妈常说别做

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那个表情不然会一直那样吗她

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说的有点道理皱眉会让你

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感觉更糟从而更可能皱眉如果

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你不了解生物反馈的力量它

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可能会无意中让你陷入或保持

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在一种向下的螺旋中在抑郁

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状态下人们往往会无意中产生许多

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负面的生物反馈类型例如一种胆怯

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或退缩的姿势通常伴随着肩膀

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向前下垂这会增加他们的悲伤

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感抑郁的人还会遭受肌肉

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紧张加剧的困扰这会加剧焦虑

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感以及心率变异性降低这对

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你的情绪有很大影响无论

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你是否听说过心率变异性正如其

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名大多数健康人的心率会有轻微

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波动时而稍快时而稍慢迷走神经

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传递信息每次呼气时都会使

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心率减慢然而抑郁症患者的迷走神经

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活动较少因此心率变化不大他们的

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心跳保持稳定像节拍器一样这一

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点非常重要以至于电刺激迷走神经实际上

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是一种治疗抑郁症的方法第

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12章不幸的是直接刺激迷走神经

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需要手术但你可以通过自己的

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行动来刺激它我们将在下面

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讨论冷水泼面突然的冷水泼

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在脸上会通过间接刺激迷走神经

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来减慢心率如果你感到不知所措压力

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大或焦虑找个水槽双手捧

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起冷水泼在脸上负面面部

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表情退缩的姿势肌肉紧张度增加

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以及心率变异性降低都是抑郁的

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症状然而正如我们大脑的许多方面

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一样这些不仅是抑郁的结果也是

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其原因的一部分

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利用音乐的力量无论是演奏乐器

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还是听收音机音乐都能增加心率

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变异性尽管创作音乐的效果更

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强音乐涉及大部分边缘系统包括海马

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体前扣带回和伏隔

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核这就是为什么音乐能激发

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动力带来愉悦感并有助于调节情绪

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它还能起到舒缓作用降低

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血压和减轻压力所以跟着收音机唱歌

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或者制作一份你最喜欢的歌曲播放列表

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更好的选择是去跳舞跳舞

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结合了音乐锻炼和社交因此你

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能获得三重提升推动情绪向上螺旋

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好消息是你可以改变这种反馈如果

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大脑接收到来自身体的信号表明

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它应该感到平静例如你正在缓慢

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地深呼吸或快乐你面带微笑

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昂首挺胸那么它就更有可能感到

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平静和快乐具体方法如下微笑你的微笑

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是一个强大的工具大多数人认为我们

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因为感到快乐而微笑但反过来也

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同样成立我们因为微笑而感到快乐

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微笑能增强积极情绪一项经典

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的20世纪80年代研究通过使用铅笔巧妙

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地让人们无意中微笑或皱眉7

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参与者并未被告知该实验

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旨在研究情绪而是被要求以三种

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方式之一握住铅笔用牙齿咬住铅笔

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嘴唇不接触铅笔用嘴唇夹住

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铅笔或用手握住铅笔用牙齿

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咬住铅笔而不让嘴唇接触会

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迫使嘴巴形成一种微笑用嘴唇夹

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住铅笔则无法微笑并迫使你

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做出一种皱眉的表情手握铅笔

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的组别是对照组一旦就位

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参与者观看漫画并评价其有趣

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程度微笑组认为漫画比皱眉组

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有趣得多而对照组则介于

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两者之间微笑这很简单还能

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改善你的心情你甚至不需要一支

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铅笔不要为了别人或对着镜子

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做只需放松面部的紧张感让

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嘴角自然上扬复杂而神奇的生物

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反馈过程就会启动在最近的

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一项研究中参与者观看了

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一系列情绪化的面孔并被指示

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要么抬起脸颊即微笑要么收缩

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眉毛即皱眉8当参与者微笑

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时他们发现图片中的面部表情

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比皱眉时更令人愉快所以当

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你微笑时你更有可能感知

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到他人的积极情绪这会对

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你的心情产生很大影响除此之外即使是

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一个短暂的微笑其效果也会

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持续几分钟笑如果你想获得最大

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的面部反馈益处那就笑吧

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即使没什么好笑的事只需张开嘴

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发出哈哈哈的声音大脑不太区分

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真笑和假笑而假笑

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常常会引发你对自己真实的

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笑声面部反馈之所以有效是因为大脑

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感知到某些面部肌肉比如嘴角的

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颧大肌的收缩大脑会认为

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我一定是因为某件事而

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感到开心同样地如果那块肌肉

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没有收缩你的大脑会想哦

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我一定不开心除了直接的神经

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反馈在现实世界中你还能

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获得社交反馈的额外好处微笑是

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具有感染力的所以即使你没有感到

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更快乐你周围的人也更

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可能微笑这也能改善你的心情最后

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如果你能鼓起劲来真诚地

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微笑你可能会获得更大的

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益处这也是让你在照片中

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更上镜的一个好建议虽然颧

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大肌控制嘴角可以用来制造假

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笑但眼角的肌肉眼轮匝

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肌只在你真正微笑时才

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会收缩许多人认为自己在照片

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中的笑容看起来假原因就在于

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那些笑容确实是假的他们的

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眼角没有收缩站直身体你妈妈

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又说对了别再弯腰驼背了

219
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如果你想变得自信果断那就

220
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站直身体向世界敞开你的

221
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胸膛你的姿势是生物反馈的

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重要来源一项德国研究让参与

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者在自信或怀疑的姿势下

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做决定当人们以自信的姿势

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站立时他们更加果断所以如果你

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想更果断就采取果断的站

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姿字面意思自信的姿态也会

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让你对自己的想法和信念

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更加自信一项西班牙研究让参与

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者在自信或怀疑的姿态下

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写下自己的优点或缺点11处

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于自信姿态的受试者更

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坚信自己所写的内容无论好坏

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对自己优点的自信让他们更加

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乐观此外自信的姿态还能增强

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他人赞美带来的效果在德克萨斯州的

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一项研究中研究人员让参与

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者处于自信或怀疑的姿态并

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告诉他们擅长考试12随后进行一项

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难度较高的测试时怀疑姿态的

241
00:11:33,899 --> 00:11:36,437
受试者更容易放弃而自信

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00:11:36,449 --> 00:11:38,437
姿态的受试者则更加努力

243
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请记住他们都得到了关于自己

244
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考试能力的赞美但自信姿态的

245
00:11:44,049 --> 00:11:46,187
受试者将这些积极信息内化

246
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了自信的姿势或许不会自动让

247
00:11:49,299 --> 00:11:51,324
你更快乐但它确实能调节

248
00:11:51,336 --> 00:11:54,937
大脑对自身想法的反应因此如果

249
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你想变得更自信例如我一定

250
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能通过这次面试或我一定能

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戒烟不妨在挺起胸膛扬起下巴

252
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的同时积极思考同样地当有人

253
00:12:05,537 --> 00:12:07,862
赞美你时试着表现出你

254
00:12:07,961 --> 00:12:09,125
相信这些话的样子

255
00:12:10,100 --> 00:12:12,912
除了大脑自身的反应姿势还具备

256
00:12:12,937 --> 00:12:15,750
社交反馈的作用人们很容易认为

257
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情绪完全由自己掌控但他人会

258
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自然而然地察觉并回应你的姿态

259
00:12:21,336 --> 00:12:24,073
你会有意或无意地注意到

260
00:12:24,073 --> 00:12:26,886
他们的反应并受其影响自信

261
00:12:26,886 --> 00:12:28,586
的姿态会让别人对你更

262
00:12:28,586 --> 00:12:31,287
有信心所以你的大脑不仅会

263
00:12:31,287 --> 00:12:33,899
想哦我站得笔直我一定

264
00:12:33,912 --> 00:12:37,573
很自信还会想哇大家似乎

265
00:12:37,698 --> 00:12:39,586
都对我很有信心我一定

266
00:12:39,611 --> 00:12:42,850
非常自信最后除了对自信心的影响

267
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外站直也能增加你的

268
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能量生物反馈杂志上的一项

269
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研究表明懒散会降低你的能量

270
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水平13并且这对抑郁程度较高

271
00:12:53,736 --> 00:12:56,386
的人影响更大那些倾向于

272
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感觉不好的人在懒散时会

273
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感觉更糟这意味着姿势的改善

274
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对抑郁最严重的人影响最大

275
00:13:04,399 --> 00:13:07,312
有趣的是研究还发现跳跃能

276
00:13:07,312 --> 00:13:10,200
增加能量水平所以也许可以在没

277
00:13:10,200 --> 00:13:11,950
人的时候在走廊里跳着

278
00:13:11,950 --> 00:13:14,849
走姿势的变化会反映在神经

279
00:13:14,849 --> 00:13:17,599
激素水平的变化上哈佛大学的一

280
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项研究发现以开放舒展的姿势

281
00:13:20,937 --> 00:13:23,586
站立或坐着会增加睾酮并

282
00:13:23,599 --> 00:13:27,325
减少压力激素皮质醇14这些神经激素

283
00:13:27,325 --> 00:13:30,099
的变化很可能有助于上述自信姿势

284
00:13:30,099 --> 00:13:33,537
的其他效果关键信息是如果你

285
00:13:33,548 --> 00:13:37,548
感到犹豫不决请昂首挺胸站直身体挺起

286
00:13:37,548 --> 00:13:40,912
胸膛这有助于你更果断地决策

287
00:13:41,287 --> 00:13:44,236
内化积极想法并为你注入更多

288
00:13:44,250 --> 00:13:47,736
活力放松面部想象一下你额头中央

289
00:13:48,048 --> 00:13:50,750
眉毛正上方的位置那里是否感到

290
00:13:50,761 --> 00:13:54,149
紧绷你是否在担忧什么这块

291
00:13:54,162 --> 00:13:56,287
肌肉叫做皱眉肌它会使你的

292
00:13:56,298 --> 00:13:59,287
眉毛向下并聚拢导致额头出现皱纹

293
00:13:59,500 --> 00:14:02,562
换句话说它的名字来源于它让皮肤

294
00:14:02,562 --> 00:14:05,349
起皱的特性它有助于表达不快

295
00:14:05,736 --> 00:14:09,162
愤怒忧虑等负面情绪但你紧锁

296
00:14:09,162 --> 00:14:11,711
的眉头同时也是引发惊愕和不满

297
00:14:11,711 --> 00:14:14,437
的原因正如大脑在感知到微笑

298
00:14:14,450 --> 00:14:17,298
肌肉活动时会认为你很快乐一样当

299
00:14:17,312 --> 00:14:19,750
大脑察觉到皱眉肌收缩时它会

300
00:14:19,761 --> 00:14:23,211
认为你感到不安或忧虑佩戴太阳镜

301
00:14:23,787 --> 00:14:26,312
在阳光明媚的日子里我们常常会

302
00:14:26,336 --> 00:14:29,486
收缩皱眉肌同时眯起眼睛以减少

303
00:14:29,511 --> 00:14:32,912
阳光的眩光所以尽管天气可能很

304
00:14:32,912 --> 00:14:35,761
好但你正在向大脑发送信号

305
00:14:36,074 --> 00:14:39,324
表明你有点不高兴太阳镜可以减少

306
00:14:39,336 --> 00:14:41,625
眩光这样你就不必眯起眼睛

307
00:14:42,187 --> 00:14:45,187
因此它们不仅让你看起来很酷

308
00:14:45,549 --> 00:14:48,799
而且由于面部反馈它们还能帮助

309
00:14:48,799 --> 00:14:51,473
你感觉更平静在一项巧妙

310
00:14:51,473 --> 00:14:53,199
的研究中参与者的每只

311
00:14:53,211 --> 00:14:55,625
眉毛上都贴了高尔夫球座并

312
00:14:55,625 --> 00:14:57,723
被要求尝试将它们碰在一起

313
00:14:58,011 --> 00:15:00,699
这只有通过皱起眉毛才能做到当

314
00:15:00,723 --> 00:15:03,174
皱起眉毛看图片时他们感受

315
00:15:03,174 --> 00:15:05,662
到了更多的悲伤皱眉还会

316
00:15:05,662 --> 00:15:08,024
增加愤怒和厌恶的感觉并使

317
00:15:08,024 --> 00:15:10,386
人更不快乐更不随和更

318
00:15:10,386 --> 00:15:14,324
不感兴趣放松你的下巴通常在

319
00:15:14,324 --> 00:15:17,024
压力下我们会不自觉地咬紧牙关

320
00:15:17,361 --> 00:15:20,049
这会增加整体的紧张感所以

321
00:15:20,437 --> 00:15:23,211
让你的下巴放松左右摆动然后

322
00:15:23,236 --> 00:15:25,937
张大嘴巴这可能会让你打哈欠

323
00:15:26,348 --> 00:15:27,787
这也会增加你的平静感

324
00:15:28,348 --> 00:15:31,199
所以如果你的眉毛肌肉紧张你

325
00:15:31,199 --> 00:15:33,324
会感受到更多的负面情绪和

326
00:15:33,336 --> 00:15:35,886
更少的积极情绪当它们放松

327
00:15:35,886 --> 00:15:38,699
时会发生什么一些有趣的证据

328
00:15:38,799 --> 00:15:41,299
来自那些有点太多钱想要

329
00:15:41,312 --> 00:15:43,787
看起来年轻几岁的人我指的

330
00:15:43,787 --> 00:15:48,848
是肉毒杆菌肉毒杆菌是一种神经毒素通过麻痹

331
00:15:48,875 --> 00:15:52,098
某些面部肌肉来去除皱纹麻痹皱眉

332
00:15:52,111 --> 00:15:54,386
肌使得很难皱起眉头接受过

333
00:15:54,412 --> 00:15:56,412
这种治疗的人通常会感到更

334
00:15:56,412 --> 00:15:59,000
少的焦虑仅仅是因为他们无法

335
00:15:59,000 --> 00:16:01,875
做出相应的面部表情不幸的是

336
00:16:02,187 --> 00:16:03,636
他们有时也会感到更少的

337
00:16:03,649 --> 00:16:06,973
快乐因为他们不能总是完全表达兴奋

338
00:16:07,000 --> 00:16:09,424
或惊讶当你皱起眉头时

339
00:16:09,674 --> 00:16:13,024
内心很难获得平静眉头紧锁在很大

340
00:16:13,024 --> 00:16:16,062
程度上意味着感受并产生负面情绪

341
00:16:16,625 --> 00:16:19,324
当你开始感到焦虑压力或愤怒

342
00:16:19,324 --> 00:16:22,386
时留意一下你的眉头是否紧锁

343
00:16:22,961 --> 00:16:25,336
试着放松你的额头这应该

344
00:16:25,449 --> 00:16:29,449
有助于减轻这种感觉改变你的呼吸方式呼吸

345
00:16:29,461 --> 00:16:31,975
是你最重要的身体功能与所有基本

346
00:16:31,987 --> 00:16:35,336
功能如饮食性等一样它与

347
00:16:35,350 --> 00:16:38,412
边缘系统紧密相连有呼吸问题的

348
00:16:38,412 --> 00:16:40,324
人患抑郁症的风险要高

349
00:16:40,324 --> 00:16:43,574
得多改变呼吸方式是创造向上

350
00:16:43,586 --> 00:16:46,237
螺旋的强大工具因为它是改变

351
00:16:46,261 --> 00:16:49,574
情绪状态最快的方法之一深呼吸

352
00:16:50,136 --> 00:16:53,011
当你感到焦虑或不知所措时缓慢

353
00:16:53,011 --> 00:16:55,875
的呼吸可以帮助你通过鼻子缓慢

354
00:16:55,886 --> 00:16:59,037
吸气同时慢慢数到六甚至八

355
00:16:59,612 --> 00:17:02,949
在吸气达到顶峰时停顿几秒钟然后

356
00:17:02,949 --> 00:17:05,961
通过鼻子缓慢呼气保持相同的计数

357
00:17:06,537 --> 00:17:09,049
不同类型的呼吸对身体和大脑

358
00:17:09,148 --> 00:17:11,386
有不同的影响瑞典的一项

359
00:17:11,412 --> 00:17:14,537
研究表明结合不同类型的呼吸慢

360
00:17:14,537 --> 00:17:18,112
速快速和超快速可以增加乐观

361
00:17:18,112 --> 00:17:21,561
感减少抑郁焦虑和整体压力感

362
00:17:22,125 --> 00:17:25,625
19呼吸通过迷走神经传递的信号影响

363
00:17:25,625 --> 00:17:29,386
大脑迷走神经不仅向下发送信号到心脏

364
00:17:29,799 --> 00:17:32,186
如前所述还向上传递信号

365
00:17:32,186 --> 00:17:35,824
到脑干迷走神经信号在激活休息和

366
00:17:35,836 --> 00:17:39,174
放松的回路即副交感神经系统中起

367
00:17:39,174 --> 00:17:42,811
着重要作用副交感系统与交感神经系统

368
00:17:42,824 --> 00:17:45,612
相反后者控制着战斗或逃跑的

369
00:17:45,625 --> 00:17:48,636
本能慢速呼吸增加了迷走神经的

370
00:17:48,648 --> 00:17:52,261
活动并推动大脑向副交感神经活动方向

371
00:17:52,261 --> 00:17:55,561
发展因此缓慢而深沉的呼吸能

372
00:17:55,561 --> 00:17:59,449
让你平静下来相比之下快速呼吸会

373
00:17:59,449 --> 00:18:03,773
抑制副交感神经系统并激活交感神经系统当

374
00:18:03,773 --> 00:18:06,824
你感到焦虑兴奋或害怕时你

375
00:18:06,824 --> 00:18:09,523
会呼吸急促但同样正确的是

376
00:18:10,061 --> 00:18:12,487
如果你呼吸急促你更有可能

377
00:18:12,511 --> 00:18:15,162
感受到这些情绪快速呼吸会让

378
00:18:15,162 --> 00:18:18,224
你更加紧张但也更加兴奋有时

379
00:18:18,250 --> 00:18:20,773
这是一件好事也许你需要更多的

380
00:18:20,787 --> 00:18:24,061
能量去健身房或者做任何事情为了

381
00:18:24,061 --> 00:18:28,574
增加能量加快呼吸有时你觉得自己

382
00:18:28,674 --> 00:18:33,511
需要更多的能量尝试快速浅呼吸二十到三十秒

383
00:18:34,074 --> 00:18:36,500
但不要持续太久否则你可能

384
00:18:36,500 --> 00:18:37,500
会开始感到头晕

385
00:18:38,099 --> 00:18:40,099
放松你的肌肉当你感到压力

386
00:18:40,125 --> 00:18:42,412
或焦虑时你的肌肉往往会

387
00:18:42,436 --> 00:18:44,798
紧绷起来尽管你可能没有意识到这

388
00:18:44,798 --> 00:18:47,586
一点不幸的是你的大脑

389
00:18:47,612 --> 00:18:49,900
会感知到肌肉的紧张并认为

390
00:18:50,211 --> 00:18:52,386
我一定是紧张的关于肌肉的

391
00:18:52,412 --> 00:18:55,336
有趣之处在于它们不会自行收缩

392
00:18:55,912 --> 00:18:58,186
当它们紧绷时是因为大脑在

393
00:18:58,199 --> 00:19:01,974
告诉它们要紧张那么你如何帮助

394
00:19:01,987 --> 00:19:04,824
你的大脑放松呢紧握然后放松

395
00:19:05,398 --> 00:19:07,924
为了提醒你的大脑放松肌肉有时

396
00:19:07,924 --> 00:19:10,511
先紧握它们会有所帮助深吸

397
00:19:10,523 --> 00:19:13,849
一口气然后紧绷一块紧张的肌肉几秒钟

398
00:19:14,423 --> 00:19:18,136
保持几秒钟后呼气并放松最重要

399
00:19:18,136 --> 00:19:20,099
的放松肌肉是你的面部肌肉

400
00:19:20,461 --> 00:19:23,099
因为它们对情绪的影响最大但

401
00:19:23,112 --> 00:19:25,362
放松你的手臀部和腹部也

402
00:19:25,362 --> 00:19:28,787
很重要拉伸有助于放松肌肉并对

403
00:19:28,811 --> 00:19:32,825
安抚神经系统大有裨益它还能刺激内啡肽

404
00:19:32,936 --> 00:19:34,461
和内源性大麻素的分泌

405
00:19:34,798 --> 00:19:37,825
从而减轻疼痛你无需复杂的姿势

406
00:19:38,173 --> 00:19:41,325
任何拉伸动作都有效果按摩同样

407
00:19:41,325 --> 00:19:44,412
是放松肌肉的绝佳方式按摩能

408
00:19:44,412 --> 00:19:47,775
减轻疼痛缓解压力与焦虑并改善

409
00:19:47,798 --> 00:19:50,737
睡眠质量其广泛的效果很可能

410
00:19:50,750 --> 00:19:53,125
源于按摩能提升血清素和

411
00:19:53,136 --> 00:19:57,711
多巴胺水平同时降低皮质醇有时用网球

412
00:19:57,737 --> 00:19:59,886
给自己按摩也很有帮助可以

413
00:19:59,900 --> 00:20:02,298
躺在球上倚靠球体或将

414
00:20:02,298 --> 00:20:05,025
球用力在肌肉上滚动虽然这

415
00:20:05,025 --> 00:20:07,586
可能不如人工按摩效果全面但胜

416
00:20:07,586 --> 00:20:10,173
在经济快捷且依然能带来舒适

417
00:20:10,173 --> 00:20:14,261
体验现在请先坐直身体深呼吸

418
00:20:14,836 --> 00:20:18,723
让面部放松嘴角自然上扬感受生物

419
00:20:18,723 --> 00:20:19,973
反馈的神奇作用