生理共振呼吸：重獲內在平靜的 10 分鐘 10 Mins Coherent Breathing

歡迎回到呼吸空間，今天的練習是10分鐘的連貫呼吸，這部影片是為了給你的身心一個安全的避風港，科學研究顯示，當呼吸頻率維持在每分鐘5到6次的時候，人的心臟與大腦會進入0.1赫茲的生理共振狀態，這樣的狀態能啟用我們的彌走神經，幫助修復長期的焦慮

壓抑與心理創傷，今天的練習沒有閉氣，我們追求的是讓呼吸像用環一樣，無止盡的吸氣與吐氣，今天的練習，從吸氣五秒，吐氣五秒開始，全程使用鼻子呼吸

現在，找到一個舒服的姿勢，躺著，或坐著都可以，放鬆你的肩膀，調整你的身體，準備好了嗎，三

二，一，連貫呼吸，吸氣，二，三，四，五

吐氣，二，三，四，跟隨這個五秒的節奏，吸氣，二，三

四，五，吐氣，二，三，四，五，吸氣

二，三，4，5，吐氣，2，3，4

5，吸氣，2，3，4，5，吐氣，2

3，4，5，吸氣，2，3，4，5

吐氣，2，3，吸氣，吐氣，吸氣，吐氣，吸氣

4，5，吐氣，2，3，4，5，吸氣

2，3，4，5，吐氣，2，3，4

5，吸氣，2，3，4，5，吐氣，2

3，吸氣，吐氣，吸氣，吐氣，吸氣，4，5

吐氣，2，3，4，5，吸氣，2，3

4，5，吐氣，2，3，4，5，吸氣

2，3，4，5，吐氣，2，3，吸氣

吐氣，吸氣，吐氣，吸氣，4，5，吐氣，2

3，4，5，現在，讓我們慢慢回復自然的呼吸，鼻子吸氣，嘴巴吐氣

讓我們的呼吸與吐氣，跟隨著這股波浪，準備好了嗎，三，二，一，連貫呼吸，吸氣

二，三，四，五，吐氣，二，三，四

五，吸氣，二，三，4，5，吐氣，2

3，4，5，吸氣，2，3，4，5

吐氣，2，3，4，5，吸氣，2，3

4，5，吐氣，2，3，吸氣，吐氣，吸氣

吐氣，吸氣，4，5，吐氣，2，3，4

5，吸氣，2，3，4，5，吐氣，2

3，4，5，吸氣，2，3，4，5

吐氣，2，3，吸氣，吐氣，吸氣，吐氣，吸氣

4，5，吐氣，2，3，4，5，吸氣

2，3，4，5，吐氣，2，3，4

5，吸氣，2，3，4，5，吐氣，2

3，吸氣，吐氣，吸氣，吐氣，吸氣，4，5

吐氣，2，3，4，5，吸氣，2，3

4，5，吐氣，2，3，4，5，現在

讓我們慢慢回覆自然的呼吸，鼻子吸氣，嘴巴吐氣，當念頭出現時，把注意力放回胸口，感受呼吸的起伏，準備好了嗎，三

二，一，連貫呼吸，吸氣，二，三，四，五

吐氣，2，3，4，5，吸氣，2，3

4，5，吐氣，2，3，4，5，吸氣

2，3，4，5，吐氣，2，3，4

5，吸氣 二 三 四 五，吐氣 二 三 四 五，吸氣 二 三 四 五，吐氣 二 三 四 五，吸氣 2 3 4 5，吐氣 2 3 4 5，吸氣 2 3 4 5

吐氣 2 3 4 5，吸氣 2 3 4 5，吐氣，2，3，4，5，吸氣

2，3，4，5，吐氣，2，3，4

5，吸氣，2，3，4，5，吐氣，2

3，4，5，吸氣，2，3，4，5

吐氣，2，3，4，5，吸氣，2，3

4，5，吐氣，2，3，4，5，吸氣

2，3，4，5，吐氣 二 三 四 五，吸氣 二 三 四 五，吐氣 二 三 四 五，吸氣 二 三 四 五

吐氣 二 三 四 五，吸氣 二 三 四 五，吐氣 二 三 四 五，吸氣 二 三 四 五，吐氣，二，三，四

五，吸氣，二，三，四，五，吐氣，二

三，四，五，現在，慢慢地，恢復自然呼吸，然後感受腦海中的畫面，想象每一次吐氣

坐在卸下神經系統中的武裝，你現在是安全的，這個空間，是屬於你，你做得很好，你的身體已經進入深層共振的狀態，這樣的頻率，正在修復那些微小的焦慮碎片

你的身心與內在變得柔軟開闊，找回了舒服安全的狀態，今天的練習，建議你連續練習15天，這樣靈氣，健康的共振，會逐漸變成你面對世界的底氣，如果這樣的練習有幫助到你

請把這份平靜，分享給每一位在你心目中，需要被溫柔對待的朋友，讓我們一起把這份共振，傳遞給更多需要的人，今天的練習，是我在這個頻道中的最後一部影片，謝謝大家一直以來的陪伴與支援

接下來的日子，也請記得天天練習呼吸，並把這樣的能量，分享給你身邊需要的朋友，謝謝大家的收看，最後，記得呼吸，記得歡笑

Peace

優優獨播劇場——YoYo Television Series Exclusive

Welcome back to Breathing Space Today's practice is 10 minutes of coherent breathing This video offers a safe haven for your body and mind Research shows that when you breathe 5 to 6 times per minute your heart and brain enter physiological resonance at 0.1 hertz This state can activate the vagus nerve helping you heal from chronic anxiety

emotional repression and psychological trauma Today's practice has no breath holds Let your breath flow in a continuous loop breathing in and out without pause For today's practice start by breathing in for five seconds then out for five seconds Breathe through your nose throughout

Now find a comfortable position Lie down or sit Relax your shoulders Settle into your body Ready? Three

Two One Coherent breathing Breathe in Two Three Four Five

Breathe out Two Three Four Follow this five-second rhythm Breathe in Two Three

Four Five Breathe out Two Three Four Five Breathe in

Two Three Four Five Breathe out Two Three Four

Five Breathe in Two Three Four Five Breathe out Two

Three Four Five Breathe in Two Three Four Five

Breathe out Two Three Breathe in Breathe out Breathe in Breathe out Breathe in

Four Five Breathe out Two Three Four Five Breathe in

Two Three Four Five Breathe out Two Three Four

Five Breathe in Two Three Four Five Breathe out Two

Three Breathe in Breathe out Breathe in Breathe out Breathe in Four Five

Breathe out Two Three Four Five Breathe in Two Three

4 5 Breathe out 2 3 4 5 Breathe in

2 3 4 5 Breathe out 2 3 Breathe in

Breathe out Breathe in Breathe out Breathe in 4 5 Breathe out 2

3 4 5 Now Slowly return to your natural breath Breathe in through your nose Breathe out through your mouth

Let each inhale and exhale Follow this wave Ready? 3 2 1 Keep your breath flowing Breathe in

2 3 4 5 Breathe out 2 3 4

5 Breathe in 2 3 4 5 Breathe out 2

3 4 5 Breathe in 2 3 4 5

Breathe out 2 3 4 5 Breathe in 2 3

4 5 Breathe out 2 3 Breathe in Breathe out Breathe in

Breathe out Breathe in 4 5 Breathe out 2 3 4

5 Breathe in 2 3 4 5 Breathe out 2

3 4 5 Breathe in 2 3 4 5

Breathe out 2 3 Breathe in Breathe out Breathe in Breathe out Breathe in

4 5 Breathe out 2 3 4 5 Breathe in

2 3 4 5 Breathe out 2 3 4

5 Breathe in 2 3 4 5 Breathe out 2

3 Breathe in Breathe out Breathe in Breathe out Breathe in 4 5

Breathe out 2 3 4 5 Breathe in 2 3

4 5 Breathe out 2 3 4 5 Now

Slowly return to your natural breath Breathe in through your nose Breathe out through your mouth When thoughts arise Bring your attention back to your chest Feel it rise and fall with each breath Ready? Three

Two One Keep your breath flowing Breathe in Two Three Four Five

Breathe out 2 3 4 5 Breathe in 2 3

4 5 Breathe out 2 3 4 5 Breathe in

2 3 4 5 Breathe out 2 3 4

5 Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, 2, 3, 4, 5 Breathe out, 2, 3, 4, 5 Breathe in, 2, 3, 4, 5

Breathe out, 2, 3, 4, 5 Breathe in, 2, 3, 4, 5 Breathe out 2 3 4 5 Breathe in

2 3 4 5 Breathe out 2 3 4

5 Breathe in 2 3 4 5 Breathe out 2

3 4 5 Breathe in 2 3 4 5

Breathe out 2 3 4 5 Breathe in 2 3

4 5 Breathe out 2 3 4 5 Breathe in

2 3 4 5 Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, two, three, four, five

Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out, two, three, four, five Breathe in, two, three, four, five Breathe out Two Three Four

Five Breathe in Two Three Four Five Breathe out Two

Three Four Five Now gently return to your natural breath Notice the images in your mind Imagine each exhale

letting your nervous system lower its guard You are safe now This space belongs to you You're doing well Your body is now in deep resonance This frequency is soothing those tiny traces of anxiety

Your body, mind, and inner self soften and open You're finding comfort and safety again For today's practice, try repeating it for 15 days in a row Let this spiritual energy and healing resonance gradually become your confidence in facing the world If this practice has helped you,

please share this peace with every friend you feel could use a little kindness Together, let's share this resonance with more people who need it Today's practice is my final video on this channel Thank you for all your companionship and support

In the days ahead, remember to practice breathing every day And share this energy with friends who need it Thank you for watching Finally, remember to breathe remember to laugh

Peace

YoYo Television Series Exclusive