Bathing in the forest can effectively reduce stress, lower blood pressure and strengthen immune system. Here are some tips on how to harvest these health benefits.

. The ideal place for forest bathing is in a big forest, of course. But if you live far away from one or don't have the means to get there, any place that has a lot of trees and quiet spaces will do. For example, you can get beneficial effects even from walking in a city park.

Set aside enough time. To get the rewards of forest bathing, plan to spend two to six hours in the woods. , you can also do shorter walks. But the health benefits won't be as significant. Therefore, the longer the time in the forest, the better.

Aim to reduce heart rate. Your forest bathing session is a good time to sit or walk or do some gentle tai chi.  . The difference between exercise and forest bathing is that you're going to move very slowly. Forest bathing is about calming down your nervous system and reducing your heart rate and blood pressure.  , your tiredness will reduce the effect of forest bathing.

Breathe deeply in the forest. This particular breathing exercise benefits on its own outside of the forest environment.  .

A. Sit down and try this exercise

B. If you do too much physical exercise

C. But it's not the time to do your weekly exercise

D. Find a location where you're surrounded by a lot of trees

E. You can also get some of the benefits by planting some trees at home

F. If you can't set aside a good part of your day to wander through the forest

G. But doing it in the forest gives you more health benefits nature has to offer

Report reveals CIA behind "Color Revolutions"

Recently, the National Computer Virus Emergency Response Center released a report entitled Empire of Hacking: The US Central Intelligence Agency. .

According to statistics, the CIA has intervened (干预) in or attempted to overthrow at least 50 legitimate (合法的) governments and caused unrest in numerous other countries over the years, . Examples of these interventions include the collapse of the socialist camp in the 1980s, the "Velvet Revolution", "Rose Revolution", "Orange Revolution", "Tulip Revolution", and "Snow Revolution" in various countries, and the "Green Revolution" and "Arab Spring". Analyzing these events reveals that the successful organization of such "Color Revolutions" depends on the use of communication and command technologies, in which the US is a leading power.

. This facilitated the technological advances for US intelligence agencies to carry lout "Color Revolutions" abroad. The Internet also played a major role in the "Arab Spring", with certain US-based multinational Internet companies actively intervening in the form of disinformation, support for anti-government actions, and other methods.. Twitter and Google quickly created "Speak2Tweet" to help anti-government personnel in countries like Egypt and Tunisia maintain contact with the outside world. RAND developed "stampede", a system that allowed proprietors to connect to the Internet, resulting in improved on-site command for demonstrations "RIOT", a software that supports independent wireless broadband and anti-jamming Wi-Fi, was also developed to avoid censorship (审查) and surveillance (监视).

The US Department of State also invested more than $ 30 million in the research and development of anti-censorship systems.. 

A. though it has only admitted to seven

B. The Internet developed rapidly at that time

C. since these countries conducted "Color Revolutions"

D. The US led the promotion of the Internet to the international market in the 1980s

E. That the CIA has been secretly conducting "Color Revolutions" around the world for a long time is reported

F. Therefore, the CIA conducted several "Color Revolutions" worldwide with the help of these tools and technologies

G. These companies also provided encrypted (加密的) network communication services, such as TOR, to avoid censorship and surveillance

With the weather getting colder and the days becoming shorter, some people are noticing they have less energy and aren't feeling as positive as they usually do. This type of depression is known as seasonal affective disorder (SAD).

Researchers aren't yet clear on what causes SAD, but it's likely to be complex. Some research suggests it could be due to a malfunctioning hypothalamus (下丘脑功能不全) or producing too much melatonin (a hormone which controls our sleep-wake cycle). Some researchers theorize it could also be due to having a disrupted circadian rhythm（昼夜节奏混乱）. For example, some research has indicated that women may be more likely to experience SAD — though, due to a lack of specific research, it's uncertain whether these gender differences really exist and if so, why.

Some people notice that their symptoms start to improve when the seasons begin to change and spring approaches. For people with SAD, the main recommended treatments include psychological treatments or taking medicine. Research shows that cognitive behavioral therapy (CBT) is an effective treatment for SAD. Given it's still an emerging therapy, research on it remains inconsistent with other treatments.

Aside from seeking professional help, there are a couple of other things that people can do to help them cope with SAD during their day. The researchers of the study had participants either go for a daily one-hour outdoor walk or use a low-dose artificial light box for 30 minutes per day for a period of one week. The participants who went for a daily walk showed significant improvements in all depressive symptoms, compared to those exposed to artificial light.

A. Colder weather and less daylight may have you feeling a bit more down lately.

B. Research also shows that lifestyle factors can play an important role in both causing and managing depression.

C. According to one study, getting more natural light during the day may help improve symptoms.

D. Of course, there may be other factors at play too.

E. But this doesn't mean that there aren't many things people can do during the winter months to help them cope with their symptoms.

F. While these feelings may be temporary for some, around one in three people consistently struggle through the autumn and winter months.

G. Light therapy is also currently being investigated as a treatment for SAD.