改善病痛【翻新粒線體】初學者友善呼吸引導 | 16min Guided Breathwork

Yo，我是Ed，歡迎來到愛德菲利的呼吸空間，我們今天要做的是適合初學者的呼吸引導，特別的呼吸節奏跟閉氣時間能改變我們體內的生理狀況，，讓我們達到放鬆、冥想，甚至是睡眠的神奇效果，今天這個呼吸風格很適合初學者，慢速加上變換不同的呼吸風格，，能讓人快速體驗到從頭到腳，，深刻的放鬆愉悅感

這種感受能持續一整天，，長期做呼吸運動真的能讓身體處於快樂輕鬆的狀態，，讓生活品質整體都能有明顯的提升，，更有提升整體健康、免疫力，，加上還有抗發炎的效果，今天的呼吸風格會是火呼吸法，加上發電雙流呼吸法，火呼吸法就是鼻子出氣

讓進氣自然被動產生，像這樣

而發電雙流呼吸法，就是發電跟進化呼吸法的結合，像這樣

然後還有一個反轉的版本，像這樣，呼吸時吐氣吐到底，才能讓吸氣更輕鬆，然後百分之百的放鬆，加上專注也是最重要的，那麼我們開始吧，Round 1 火呼吸法

專注在鼻孔出氣位置就好，只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動

每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻進嘴出，進氣分兩次，吐氣分一次

同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸

發電反雙流，鼻徑 嘴出，靜氣分一次，吐氣分兩次，專注在呼吸時體內產生的感覺

5，4，3 2 1，深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5 4 3 2 1

吐氣後閉氣，嘴角微微上揚，保持自然微笑

掃描全身找到任何緊繃的部位，目標是讓全身徹底放鬆，若無法持續閉氣，小心一口氣吐掉後繼續閉氣

身體放鬆得越徹底，效果就會越好哦，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中，5，4，3

2，1，大大的深呼吸，然後閉氣，5 4 3 2 1，氣放掉後我們這一輪就結束了

3 2 1，Round 2，火呼吸法，專注在鼻孔出氣位置就好，只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動，每一次的呼吸

都會讓你身體整體呼吸的更順暢，發電雙流，鼻進嘴出，進氣分兩次，吐氣分一次

同時呼吸到身體的左右邊，專注在每一次都用全身完成呼吸

發電反雙流，離靜嘴出，靜氣分一次，吐氣分兩次

專注在呼吸時體內產生的感覺

5 4 3 2 1，深深的吸氣然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5 4 3 2 1，吐氣後閉氣，嘴角微微上揚，保持自然微笑

掃描全身找到任何緊繃的部位，目標是讓全身徹底放鬆，若無法持續避氣，小心一口氣塗掉後繼續避氣

身體放鬆得越徹底，效果就會越好哦，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中，5，4，3

2，1，大大的深呼吸，然後閉氣，5 4 3 2 1，氣放掉後，我們這一輪就結束了，5 4 3 2 1

Round 3，火呼吸法，專注在鼻孔出氣位置就好，只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動

每一次的呼吸，都會讓你身體整體呼吸的更順暢，發電雙流，鼻進嘴出，進氣分兩次，吐氣分一次

同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸，發電反雙流，鼻徑、嘴出，靜氣分一次，吐氣分兩次

專注在呼吸時，體內產生的感覺

深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，吐氣後，閉氣，嘴角微微上揚，保持自然微笑

掃描全身，找到任何緊繃的部位，目標是讓全身徹底放鬆，若無法持續避氣，小心一口氣，吐掉後繼續避氣，身體放鬆得越徹底，效果就會越好喔！，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中

5 4 3 2 1，大大的深呼吸，然後閉氣，5 4 3 2 1，氣放掉後，我們這一輪就結束了，我們今天一起呼吸過了，以後就是呼吸家人了

記得要每天固定時間做，這樣才能養成好習慣哦，在你離開前，請也幫忙分享給身邊的親朋好友，有關於健康的問題，也可以在下面留言問問題哦，還有你可以在下方找到我們LINE群組的連結，我們每週六都會進行免費的直播呼吸課程

我們也會分享一些能讓你非常快活的最新醫學知識，活動訊息都會在群裡釋出，中國、香港、馬來西亞等地區的朋友們，下面有解鎖地區的海外LINE群組可以加入哦，好 就這樣 祝你有個美好的一天

Yo, I'm Ed. Welcome to Ed's breathing space. Today, we'll do a guided breathing session for beginners. Specific breathing rhythms and breath holds can change our physiology, helping us relax, meditate, and even fall asleep. Today's breathing style is great for beginners. A slow pace and a mix of breathing styles can quickly help you feel, from head to toe, a deep sense of relaxation and bliss.

This feeling can last all day. Regular breathwork can help your body feel happy and relaxed, noticeably improving your overall quality of life. It can also improve overall health and immunity, and help reduce inflammation. Today, we'll practice Breath of Fire and Energizing Double Flow breathing. For Breath of Fire, exhale through your nose.

Let each inhale happen naturally. Like this.

Energizing Double Flow breathing combines Energizing and Evolution breathing. Like this.

There's also a reverse version. Like this. Exhale fully with each breath to make inhaling easier. Relax completely. Staying focused is just as important. Let's begin. Round 1: Breath of Fire.

Focus on the air leaving your nostrils. Just exhale through your nose. Let the inhale happen naturally. Let your body move however it wants.

Each breath helps your whole body breathe more freely. Energizing Double Flow. In through your nose, out through your mouth. Breathe in twice. Breathe out once.

Breathe into both sides of your body.

Use your whole body with every breath.

Reverse Energizing Double Flow. In through your nose, out through your mouth. Breathe in once. Breathe out twice. Focus on the sensations inside your body as you breathe.

5 4 3 2 1 Breathe in deeply. Hold. Don't worry if you feel a little lightheaded. That's a normal response. 5 4 3 2 1

Exhale, then hold. Gently lift the corners of your mouth. Keep a natural smile.

Scan your body for any tension. Let your whole body relax completely. If you can't keep holding, take a small breath, exhale, then hold again.

The more fully you relax, the better the results. If thoughts or distractions arise, let them go, just as you release tension. Return to what you feel in your body right now. 5 4 3

2 1 Take a big, deep breath in. Hold. 5 4 3 2 1 Exhale to finish this round.

3 2 1 Round 2. Breath of Fire. Focus on the air leaving your nostrils. Just exhale through your nose. Let the inhale happen naturally. Let your body move however it wants. Each breath

helps your whole body breathe more freely. Energizing Double Flow. In through your nose, out through your mouth. Breathe in twice. Breathe out once.

Breathe into both sides of your body. Use your whole body with every breath.

Reverse Energizing Double Flow. In through your nose, out through your mouth. Breathe in once. Breathe out twice.

Focus on the sensations inside your body as you breathe.

5 4 3 2 1 Breathe in deeply, then hold. Don't worry if you feel a little lightheaded. That's a normal response. 5 4 3 2 1 Exhale, then hold. Gently lift the corners of your mouth. Keep a natural smile.

Scan your body for any tension. Let your whole body relax completely. If you can't keep holding, take a small breath, exhale, then hold again.

The more fully you relax, the better the results. If thoughts or distractions arise, let them go, just as you release tension. Return to what you feel in your body right now. 5 4 3

2 1 Take a big, deep breath in. Hold. 5 4 3 2 1 After you exhale... That completes this round. 5 4 3 2 1

Round 3 Breath of Fire Focus on the air leaving your nostrils. Just exhale through your nose. Let the inhale happen naturally. Let your body move however it wants.

With every breath, let your whole body breathe more freely. Energizing Double Breath In through your nose, out through your mouth. Breathe in twice. Exhale once.

Breathe into both sides of your body.

Use your whole body for each breath. Energizing Reverse Double Breath In through your nose, out through your mouth. Breathe in once. Exhale twice.

As you breathe, focus on the sensations in your body.

Breathe in deeply. Hold. Don't worry if you feel a little dizzy. This is a normal response. Exhale. Hold. Lift the corners of your mouth slightly. Keep a gentle, natural smile.

Scan your whole body. Find any areas of tension. Aim to relax your whole body completely. If you can't keep holding, take a small breath. Exhale, then hold again. The more fully you relax, the better the results. If thoughts arise, let them go along with any tension, then return to how your body feels now.

5 4 3 2 1 Breathe in deeply. Hold. 5 4 3 2 1 Let the breath go. That completes this round. We've shared this breathing practice today. Now you're part of our breathwork family.

Remember to practice at the same time every day. That's how you build a good habit. Before you go, please share this with friends and family. If you have any health questions, feel free to ask in the comments. You'll also find a link to our LINE group below. We host a free live breathwork class every Saturday.

We also share the latest medical insights to help you feel great. All event updates are posted in the group. For friends in China, Hong Kong, Malaysia, and elsewhere, join our international LINE group below for access across regions. That's all for now. Have a wonderful day!