深層潛意識排毒【刪除長期壓力】心跳呼吸法 10min Guided Breathwork

嘿，我是飛利，我今天來分享這個世界上第一次出現的呼吸法，我把它稱作為心跳呼吸法，這個呼吸風格能超快速就讓你進入到深沉的意識狀態，，釋放掉身體的緊繃感和長期儲存的壓力，能養成習慣的話你會發現你一天比一天更快樂，更少痛苦，每個人在尋找的不就是這樣嗎？，今天我小聊一下自信

看似虛幻的他到底是從哪裡培養出來的，其實就是當沒有人在看的時候，我們還是能夠執行自己想做的事，完成給自己的任務和目標，他可能只是每個禮拜要開始散步20分鐘，早上想提早10分鐘起床，或是晚餐吃飽後不要總是加點額外兩份薯條，其實這些看似微不足道的小獲勝

是非常非常重要的，因為它們會疊加起來，直接決定你看待自己的方式，大部分的人都很在意別人對自己的看法，但其實自己對自己的看法才是最重要的，這跟我們整個人的自信心、動力，或甚至每天的心情，都有直接的關聯的

能完成這些自己設定的小目標，你會感覺自己是個有紀律，有前進動能的獲勝者，要是你答應自己的事，從來都無法做到，就會有相反的效果，漸漸地會開始相信，自己是個無法遵守諾言的人

時間久了，就越來越多這些，知道自己該做，但卻無法做到的事，還就會開始形成一種焦慮的能量，成為人生裡的背景音樂，越來越大聲，OK

心跳呼吸法是嘴巴吸兩口氣，再把它吐出來，第一口先吸50%的飽滿度，第二口再吸到滿，呼吸的時候嘴巴和喉嚨開啟，呈現開放和放鬆的狀態，像是激烈運動在喘氣那樣，我來示範一下

嘗試完全模仿我呼吸的聲音，你也該能夠聽到自己的呼吸聲，完全聽不到的話就代表吸得不夠深，這個呼吸引導結束的時候，也請在留言區分享給我們你做完的感受，做前跟做完後有感覺哪裡不一樣嗎，身體哪裡有感覺震動，先找個舒服的地方

躺著或坐著都可以，OK我們準備開始了，3，2，1，Round 1，第一口吸一半，第二口再吸到哪

挑戰你自己，看你能吸得多深，別忘了要能聽到自己的呼吸聲，把兩段呼吸順順地接在一起，吸氣的時候身體不要緊繃，深深地吸到最底，跟好呼吸和音樂的節奏，每一下呼吸都讓我們進入更深層的當下

最後十下

五，四，三，二，一，雙倍速度，給我有力量的呼吸，身體一樣保持放鬆的

最後十下，五，四，三，二，大口吸氣然後閉氣15秒，專注在你的眉間

3 2 1 把它放掉，40秒的閉氣開始，掃描整個身體，鬆掉任何緊繃的部位

最後10秒

3 2 1，大口吸氣 掌臂起，三 二 一，把它放掉，做得很好，我們準備開始下一個回合，Round 2，專注地進行每一下呼吸

把每一下呼吸都做得最好，深深地吸到底，吸盡平靜和快樂

最後十下

5，4，3，2，1，雙倍速度，給我有力量的呼吸，身體一樣保持放鬆的

最後十下，四，三，二，一，大口吸氣，只要閉氣15秒，專注在你的眉間

3，2，1，把它放掉，一分鐘的鼻息開始，放鬆你的全身，感受胸口在振動的心臟，和流動的血液

讓它慢下來

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後10秒

3，2，1，大口吸氣 然後閉氣

3，2，1，把它放掉，很好，我們準備開始下一個回合，Round 3，跟好音樂和呼吸的節奏

360度的讓氣灌滿全身，吐氣的時候釋放掉所有的緊繃感和壓力

最後十下

五，四，三，2，1，雙倍速度

最後10下，4，3，2，大口吸氣然後閉氣，專注在你的眉間

3 2 1，把它放掉，1分15秒的閉氣開始，享受現在身體麻麻的感覺

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後十秒

3 2 1，大口吸氣 然後閉氣

3 2 1，把它放掉，能帶領你做呼吸法是我的榮幸，就讓我們把現在創造出來的正能量和快樂，帶給周圍的所有人，如果喜歡請分享給你周圍的人，你可以從下面找到我們LINE群組的連結，我們每個禮拜六都會進行完全免費的呼吸課程

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Hey, I'm Fili. Today I'm sharing a brand-new breathing technique. I call it Heartbeat Breathing. This technique quickly takes you into a deep state of awareness, releasing tension and long-held stress. Make it a habit, and you'll feel happier and suffer less each day. Isn't that what we're all looking for? Today, let's talk a little about confidence.

It seems intangible, but where does it come from? It comes from what we do when no one's watching. We still follow through on what we want to do and complete the tasks and goals we set ourselves. Maybe it's taking a 20-minute walk each week, getting up 10 minutes earlier, or skipping those two extra orders of fries after dinner. These little wins may seem insignificant,

but they really matter. Because they add up and directly shape how you see yourself. Most people care a lot about what others think of them. But what you think of yourself matters most. It's directly tied to our confidence, motivation, and even our daily mood. They're all connected.

When you reach these small goals you set, you see yourself as disciplined, a winner who's moving forward. But if you make promises to yourself and never follow through, it has the opposite effect. Gradually, you start believing you're someone who can't keep a promise.

Over time, more and more things pile up that you know you should do but can't bring yourself to do. That starts to create a sense of anxiety, like background music in your life that keeps getting louder. OK.

For Heartbeat Breathing, take two breaths in through your mouth, then breathe out. Breathe in halfway on the first breath. Fill up completely on the second. Keep your mouth and throat open as you breathe. Stay open and relaxed, like you're catching your breath after intense exercise. Let me demonstrate.

Try to match the sound of my breathing. You should hear your own breathing too. If you can't hear it, you're not breathing deeply enough. When this guided session ends, share how you feel in the comments. Do you feel any different from before? Where do you feel vibrations in your body? First, find a comfortable spot.

Lie down or sit. OK, let's get ready. 3 2 1 Round 1 Breathe in halfway. Then fill up completely.

Challenge yourself. See how deeply you can breathe. Remember to hear your own breath. Connect the two inhales smoothly. Stay relaxed as you breathe in. Breathe in deeply, all the way. Follow the rhythm of the breathing and music. Let each breath bring you deeper into this moment.

Last ten breaths.

5 4 3 2 1 Double the pace. Breathe strongly. Keep your body relaxed.

Last ten breaths. 5 4 3 2 Breathe in deeply. Hold for 15 seconds. Focus between your eyebrows.

3, 2, 1. Release. Hold for 40 seconds. Scan your whole body. Release any tension.

Ten seconds left.

3, 2, 1. Breathe in deeply. Hold. 3, 2, 1. Release. Well done. Get ready for the next round. Round 2 Focus on each breath.

Give each breath your best. Breathe in deeply, all the way. Breathe in peace and joy.

Last ten breaths.

5 4 3 2 1 Double the pace. Breathe strongly. Keep your body relaxed.

Last ten breaths. 4 3 2 1 Breathe in deeply. Hold for just 15 seconds. Focus between your eyebrows

3 2 1 Let it go Breathe through your nose for one minute Relax your whole body Feel your heart beating in your chest And your blood flowing

Let it slow down

Please like, subscribe, share, and donate to support Mingjing and Diandian Last 10 seconds

3 2 1 Breathe in deeply, then hold

3 2 1 Let it go Great Get ready for the next round Round 3 Follow the rhythm of the music and your breath

Let your breath fill your whole body in every direction Exhale and release all tension and stress

Last 10 breaths

5 4 3 2 1 Double the pace

Last 10 breaths 4 3 2 Breathe in deeply, then hold Focus between your eyebrows

3, 2, 1 Let it go Hold for 1 minute and 15 seconds Enjoy the tingling in your body

Please like, subscribe, share, and donate to support Mingjing and Diandian Last 10 seconds

3, 2, 1 Breathe in deeply, then hold

3, 2, 1 Let it go It's an honor to guide your breathwork Let's take the positive energy and joy we've created And share it with everyone around us If you enjoyed this, share it with others Find the link to our LINE group below We offer free breathwork classes every Saturday

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