開啟睡眠開關！5分鐘大腦強制關機｜失眠・消除焦慮・深層放鬆呼吸法

YO，我是Ed，歡迎回到呼吸空間的Breath Lab，為什麼現在有這麼多人用呼吸法來助眠呢？，因為呼吸是最快能啟動副交感神經，讓大腦關機，身體放鬆的秘訣，所以先講重點，如果這支影片對你有用，現在就先請按下訂閱按讚，因為等一下你大概就沒空了，下面還有我們LINE群組的連線，歡迎加入收到更多抗老健康的最新訊息，學會這種呼吸技巧，你不用吃藥

不用鼠羊，也不用逼自己快點睡，你的身體本來就有一個剎車，叫做副交感神經，而把它開啟最直接的開關，就是把吐氣拉長，今天我們會做四輪呼吸，第一輪是生理嘆息

就是吸氣分兩次，一長一短，然後再延長吐氣，像這樣

之後兩輪都是4秒進6秒出，然後最後一輪是4秒進8秒出，當然這些你都不需要記得，等一下引導中都會帶領你，所以現在坐下或躺下，閉上眼睛，聽著我的聲音，一起呼吸

那我們開始吧，用鼻子吸一口，吸到一半，再補吸一小口，然後用嘴巴，長長的慢慢的把氣啪出去，吸，吐

吸，吸吐，還有十下，吸，5，4，3，二

一，大口吸氣，然後把氣馬上吐掉，吐到底，閉氣六十秒，接下來感受身體的放鬆，還有30秒

3，2，1，大口回氣，然後閉氣15秒，吐氣後我們繼續吐吶，回復到正常吸氣吐氣的節奏，接下來全部用鼻子呼吸

嘴巴輕輕閉上，我們繼續，吸，2，3，4，吐，2

3，四，五，六，十，二，三，四

二，三，四，五，六，十，二，三

四，二，三，四，五，六

不用出力，呼吸越輕鬆越好，還有十下

優優獨播劇場——YoYo Television Series Exclusive，5，4，3

二

一

吸氣，然後氣馬上吐掉，我們閉氣六十秒，馬上除掉，我們避氣六十秒

繼續放鬆

還有30秒，三，二，一，大口回去，然後閉氣15秒

氣吐掉後，我們繼續呼吸，吸，2，3，4，吐，2

3，4，五，六，吸，二，三，四

吐，二，三，四，五，六

感覺每一次吐氣，身體都往床裡多沉一點點

還有十下

優優獨播劇場——YoYo Television Series Exclusive，五，次

三，二，一

大口吸氣，然後氣全部吐掉，吐光光，我們避氣60秒

還有30秒

3，2，1，大口回氣，然後閉氣15秒

氣吐掉，最後一段我們把吐氣再拉長一點，好，我們繼續

念頭又跑出來也沒有關係，別抓住它，就像剛剛的吐氣，把它鬆掉放掉就好

還有十下

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，尋思，尋行，尋要，三，二

一

大口吸氣，然後把氣全部吐掉，我們閉氣六十秒

還有30秒

3，2，1，大口回氣，然後閉氣15秒

氣阻掉後，我們就回到放鬆的呼吸狀態就好了

好，就這樣，你今天不需要去任何地方，晚安，如果你喜歡這樣的引導的話，也歡迎來我的臺北信義區的健康中心找我，你可以體驗冰浴、桑拿、呼吸法、瑜伽，與冥想，更重要的是

我們透過科學化的方式，幫你把身心狀態調整到最佳化，期待在這裡見到你哦，關於健康中心的資訊，在影片下方

Yo, I'm Ed. Welcome back to Breath Space's Breath Lab. Why do so many people use breathwork to help them sleep? Because breathing is the quickest way to activate your parasympathetic nervous system, quiet your mind, and relax your body. First, if this video helps you, subscribe and like now—you'll probably be too relaxed later. There's also a link to our LINE group below. Join us for the latest tips on healthy aging and wellness. Learn this breathing technique. You won't need pills.

No counting sheep. No forcing yourself to fall asleep. Your body already has a brake. It's called the parasympathetic nervous system. The most direct way to activate it is to lengthen your exhale. Today, we'll do four rounds of breathing. The first round is the physiological sigh.

Breathe in twice: one long inhale, then one short. Then take a long exhale. Like this.

For the next two rounds, inhale for four seconds and exhale for six. For the final round, inhale for four and exhale for eight. You don't need to remember any of this. I'll guide you through it. Now sit or lie down. Close your eyes. Listen to my voice. Breathe with me.

Let's begin. Breathe in through your nose. Fill halfway. Take one more small sip of air. Then, through your mouth, exhale slowly and fully. Breathe in. Breathe out.

Breathe in. Breathe in, then out. Ten more. Breathe in. 5 4 3 2

1 Breathe in deeply. Exhale right away. Exhale fully. Hold for 60 seconds. Feel your body relax. 30 seconds left.

3 2 1 Breathe in deeply. Hold for 15 seconds. Exhale, then keep breathing. Return to your normal breathing rhythm. Now breathe only through your nose.

Gently close your mouth. Keep going. Breathe in. 2 3 4 Breathe out. 2

3 4 5 6 10 2 3 4

2 3 4 5 6 10 2 3

4 2 3 4 5 6

Don't force it. Keep your breathing as relaxed as possible. Ten more.

YoYo Television Series Exclusive. 5 4 3

2

1

Breathe in. Exhale right away. Hold for 60 seconds. Exhale right away. Hold for 60 seconds.

Keep relaxing.

30 seconds left. 3 2 1 Breathe in deeply. Hold for 15 seconds.

Exhale. Keep breathing. Breathe in. 2 3 4 Breathe out. 2

3 4 Five Six Breathe in Two Three Four

Exhale Two Three Four Five Six

Feel each exhale Let your body sink a little deeper into the bed

Ten more breaths

YoYo Television Series Exclusive Five Times

Three Two One

Breathe in deeply Then exhale fully Empty your lungs Hold for 60 seconds

30 seconds left

3 2 1 Breathe in deeply Then hold for 15 seconds

Exhale For this last round, exhale a little longer Okay, let's continue

It's okay if thoughts come up again Don't hold on to them Just like that last exhale Let them go

Ten more breaths

Please like, subscribe, share, and donate to support Mingjing and Diandian Reflect Seek action Seek what you need Three Two

One

Breathe in deeply Then exhale fully Hold for 60 seconds

30 seconds left

3 2 1 Breathe in deeply Then hold for 15 seconds

After you exhale Return to relaxed, natural breathing

That's it You don't need to go anywhere today Good night If you enjoy this guided practice Come visit my wellness center in Taipei's Xinyi District You can try ice baths, saunas, breathwork, yoga And meditation More importantly

We use science-based methods To help your body and mind feel their best I look forward to seeing you here Details about the wellness center Are below the video