欢迎回到呼吸之旅全新系列——“专注力提升”！本期是为期12期陪伴式旅程的第三站，我们将探索如何进入“深度投入”状态，并进行真正意义上的深度工作。本期将包含3个番茄钟循环。

Welcome back to the Journey of Breath “Focus Enhancement” series! This episode marks the third step in our 12-episode accompanying practice journey, exploring how to enter the "deep immersion" state and engage in true deep work. This episode will include 3 Pomodoro cycles.

时间戳：

00:22 英文引导开始

04:02 第1次番茄钟专注

29:07 第1次番茄钟休息

36:02 第2次番茄钟专注

01:01:17 第2次番茄钟休息

1:08:27 第3次番茄钟专注

01:33:41 第3次番茄钟休息

Timestamps:

00:22 English guidance begins

04:02 First Pomodoro focus session

29:07 First Pomodoro break

36:02 Second Pomodoro focus session

01:01:17 Second Pomodoro break

1:08:27 Third Pomodoro focus session

01:33:41 Third Pomodoro break

本期亮点：

• 理解深度投入状态： 学习深度投入的概念及其在深度工作中的作用。
• 实践深度工作： 掌握创造专注环境和进行高认知投入工作的方法。
• 更多番茄钟实践： 通过多个循环，深入体验专注与放松的节奏。

Episode Highlights:

• Understand Deep Immersion State: Learn the concept of deep immersion and its role in deep work.
• Practice Deep Work: Master methods for creating a focused environment and engaging in cognitively demanding tasks.
• More Pomodoro Practice: Experience the rhythm of focus and relaxation through multiple cycles.

本期知识点：

• 深度工作（Deep Work）定义： Cal Newport提出的概念，区分深度工作与“浮浅工作”。
• 深度投入状态（Deep Immersion State）的构成要素： 基于Mihaly Csikszentmihalyi的理论，探讨深度投入的关键元素，包括清晰目标、即时反馈、挑战与技能平衡。
• 如何在日常中培养深度投入： 营造无干扰环境、选择匹配挑战的任务、设定清晰意图。

Key Concepts in This Episode:

• Definition of Deep Work: Cal Newport's concept differentiating deep work from "shallow work."
• Elements of the Deep Immersion State: Based on Mihaly Csikszentmihalyi's theory, exploring key elements of deep immersion, including clear goals, immediate feedback, and balance between challenge and skill.
• Cultivating Deep Immersion in Daily Life: Creating distraction-free environments, choosing appropriately challenging tasks, and setting clear intentions.

推荐场合与时间：

• 场合： 当你需要进行复杂思考、创造性工作或高认知投入任务时。
• 时间： 任何你希望体验极致专注和高效率的时刻。

Recommended Occasions & Times:

• Occasion: When you need to engage in complex thinking, creative work, or cognitively demanding tasks.
• Time: Any time you wish to experience extreme focus and high productivity.