呼吸啟動修復【治療陳年舊傷】三段式呼吸引導 20min Guided Breathwork

嘿，我是飛利，今天的三段式呼吸法，會能夠讓你進入到很深層的意識狀態，，快速讓你一天充滿能量和好心情，，也同時釋放掉所有的負擔，讓你立刻就睡得更好，這是個很古老的呼吸法，我來示範一下

可以鼻子吸氣，嘴巴吐氣，也可以吸吐頭用鼻子，吸氣的時候先感受下腹，再讓氣往肋骨的方向走，最後再感受心臟，吸到底後稍微暫停一下，然後再來一個很長的吐氣

嘗試完全模仿你聽到的呼吸聲，現在我們找個舒服的姿勢，你可以躺著或是坐著，閉上你的眼睛，我們準備開始了，3，2，1

Round 1，腹部，肋骨，胸腔，鼻氣，吐氣，緩慢又溫柔地把氣吐出來，腹部

肋骨，胸腔，吸氣 閉氣 吐氣，做得很棒，讓我們像冥想一樣的練呼吸法，腹部 肋骨 胸腔 閉氣 吐氣，有意識很專注的進行每一下呼吸，把它做得最好

瀑布 樂谷 雙腔 鼻氣 吐氣

瀑布 樂谷 雙腔 鼻氣 吐氣

瘋狂 樂觀 雙腔 鼻氣 吐氣

瘋狂 樂觀 雙腔 鼻氣 吐氣，最後三下，腹部，肋骨，胸腔，鼻氣，吐氣

腹部，肋骨，胸腔，鼻氣，bながと，突起

腹部，肋骨，胸腔，鼻氣，痛氣

大腹吸氣，然後鼻氣，3，2，1，把氣完全吐掉，一分鐘的避氣開始，深深地進入這個當下，避不住氣也沒關係

就小吸一口氣，吐出來再繼續避氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，3 2 1，大吐吸氣 找到臂氣，讓身體完全的放鬆，把氣完全吐掉，讓我們臉上帶著一個微笑，準備開始下一個回合，3 2 1

Round 2，腹部，肋骨，胸腔，鼻涕，吐氣，緩慢又溫柔地把氣吐出來，腹部

肋骨，胸腔，鼻涕，吐氣，讓身體完全放鬆的吸氣，福布，樂國，胸腔

鼻涕，吐氣，福布，樂國，胸腔，鼻涕，吐氣

腹部，肋骨，胸腔，鼻涕，吐氣，腹部，肋骨，胸腔

鼻涕，吐氣，福布，俄國，雙腔，鼻氣，吐氣，福布

俄國，雙腔，鼻氣，吐氣

腹部，肋骨，胸腔，鼻氣，吐氣

腹部，肋骨，強 閉氣 吐氣

大口吸氣 然後閉氣

3 2 1，把氣完全吐掉 閉氣開始，Zalm 完全的放鬆進入身體裡，釋放掉所有的緊繃感和壓力

3 2 1，大呼吸氣，然後閉氣，讓身體完全的放鬆

把氣完全吐掉，讓我們臉上帶著一個微笑，準備開始下一個回合，3，2，1，Round 3，腹部

肋骨，胸腔，閉氣，吐氣，緩慢又溫柔地把氣吐出來

腹部，肋骨，胸腔，鼻氣，吐氣

腹部，肋骨，胸腔 鼻氣 吐氣

腹部 腦骨，胸腔 鼻氣 吐氣，腹部，肋骨，胸腔，鼻氣，吐氣，腹部

肋骨，胸腔，鼻氣，吐氣，腹部，樂觀，胸腔，鼻氣

吐氣，腹部，樂觀，生長，比起，土氣

復古，樂，生長，比起，土氣

復古，耳朵，胸腔，鼻氣，吐氣

大口吸氣 然後鼻氣

3，2，1，把氣完全吐掉，一分鐘的鼻氣開始，放鬆你的頭 臉部和肩膀，也鬆掉你整個下半身，我們呼吸旅程進入到一半了 加油

3 2 1，大呼吸氣，然後閉氣，讓身體完全的放鬆

把氣完全吐掉，讓我們臉上帶著一個微笑，準備開始下一個回合，3，2，1，Round 4，腹部

肋骨，胸腔，閉氣，吐氣，緩慢又溫柔地把氣吐出來

腹部，肋骨，胸腔，鼻氣，吐氣

腹部，肋骨，胸腔 鼻氣 吐氣

腹部 肋骨，胸腔 鼻氣 吐氣，腹部，肋骨，胸腔，鼻氣，吐氣，腹部

肋骨，胸腔，鼻氣，吐氣，腹部，餓骨，胸腔，鼻氣

吐氣，腹部，餓骨，胸腔，鼻氣，吐氣，腹部，肋骨

胸腔，鼻氣，吐氣，腹部，肋骨，胸腔，鼻氣，吐氣

大呼吸氣，然後鼻氣，3，2，1，把氣完全吐掉，一分鐘的鼻氣開始，察覺身體裡流動的馬感和能量

3 2 1，大呼吸氣，想要避氣，讓身體完全的放鬆

把氣完全吐掉，讓我們臉上帶著一個微笑，準備開始下一個回合，3，2，1，Round 5，腹部

肋骨，胸腔，鼻氣，吐氣，緩慢又溫柔地把氣吐出來

呼呼，勒骨，收起來，鼻氣，吐氣

呼呼，勒骨，胸腔 鼻氣 吐氣

胸腔 鼻氣 吐氣

樂觀，雙腔，筆氣，吐氣

腹部，樂觀，雙腔，筆氣，吐氣

瘋狂 惡鬼 雙腔 鼻息 吐氣

瘋狂 惡鬼 雙腔 鼻息 吐氣

生長，比起，同情，生長，比起，同情

大呼吸氣，然後閉氣，3，2，1，把氣完全吐掉，一分鐘的閉氣開始，放鬆全身

看我們能多深層的進入，現在這一刻的當下

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，3 2 1，大呼吸氣，然後閉氣，讓身體完全的放鬆，把氣完全吐掉，讓我們臉上帶著一個微笑，準備開始下一個回合

3，2，1，Round 6，腹部，肋骨，雙腔，鼻氣

吐氣，緩慢又溫柔的把氣吐出來

腹部，肋骨，雙腔，鼻氣，吐氣

腹部，胸腔，鼻氣，吐氣

腹部，雷鬼，雙腔，鼻氣，吐氣

木屋，雷鬼，雙腔，鼻氣，吐氣

腹部 肋骨 胸腔 鼻氣 吐氣

腹部 肋骨 胸腔 鼻氣 吐氣

腹部，肋骨，上腔，鼻氣，吐氣

大口吸氣然後鼻氣

3，2，1，把氣完全吐掉，一分鐘的閉氣開始，感受你現在，努力創造出來的寧靜和愉悅，你正在改寫腦迴路

改變你每天體驗到的現實

Zither Harp，3，2，1，大呼吸器，然後閉氣，讓身體完全的放鬆，把氣完全吐掉

能帶領你做呼吸法，是我的榮幸，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，活動資訊都會在群裡釋出，下次見啦

拜拜

Hey, I'm Philly. Today's three-part breathing practice will take you into a deep state of awareness. Feel energized and uplifted throughout your day. Release your burdens and sleep better tonight. This is an ancient breathing technique. Let me demonstrate.

Breathe in through your nose. Breathe out through your mouth. Or breathe in and out through your nose. As you inhale, feel your lower belly expand. Then let the breath rise into your ribs. Finally, feel it reach your heart. Pause briefly at the top. Then take a long, slow exhale.

Try to match the breathing sounds you hear. Now find a comfortable position. Lie down or sit. Close your eyes. Get ready to begin. 3 2 1

Round 1 Belly. Ribs. Chest. Hold. Breathe out. Exhale slowly and gently. Belly.

Ribs. Chest. Breathe in. Hold. Breathe out. You're doing great. Let this breathing practice be a meditation. Belly. Ribs. Chest. Hold. Breathe out. Give each breath your full attention. Give it your best.

Belly. Ribs. Chest. Hold. Breathe out.

Belly. Ribs. Chest. Hold. Breathe out.

Belly. Ribs. Chest. Hold. Breathe out.

Belly. Ribs. Chest. Hold. Breathe out. Three more breaths. Belly. Ribs. Chest. Hold. Breathe out.

Belly. Ribs. Chest. Hold. [Unclear] Breathe out.

Belly. Ribs. Chest. Hold. Breathe out.

Breathe in deeply, then hold. 3 2 1 Exhale fully. Hold for one minute, starting now. Sink deeply into this moment. It's okay if you can't keep holding.

Take a small breath in. Breathe out, then hold again.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 3, 2, 1. Breathe in deeply, then hold. Relax your whole body. Exhale fully. Bring a smile to your face. Get ready for the next round. 3, 2, 1.

Round 2 Belly. Ribs. Chest. Hold. Breathe out. Exhale slowly and gently. Belly.

Ribs. Chest. Hold. Breathe out. Breathe in with your body fully relaxed. Belly. Ribs. Chest.

Hold. Breathe out. Belly. Ribs. Chest. Hold. Breathe out.

Belly. Ribs. Chest. Hold. Breathe out. Belly. Ribs. Chest.

Hold. Breathe out. Belly. Ribs. Chest. Hold. Breathe out. Belly.

Ribs. Chest. Hold. Breathe out.

Belly. Ribs Chest Hold Exhale

Belly Ribs Chest. Hold. Exhale.

Breathe in deeply, then hold

3, 2, 1 Exhale fully, then hold Relax completely into your body Release all tension and stress

3, 2, 1 Breathe in deeply Then hold Relax your whole body

Exhale fully Bring a smile to your face Get ready for the next round 3 2 1 Round 3 Belly

Ribs Chest Hold Exhale Exhale slowly and gently

Belly Ribs Chest Hold Exhale

Belly Ribs Chest. Hold. Exhale.

Belly. Ribs. Chest. Hold. Exhale. Belly Ribs Chest Hold Exhale Belly

Ribs Chest Hold Exhale Belly Ribs Chest Hold

Exhale Belly Ribs Chest Hold Exhale

Belly Ribs Chest Hold Exhale

Belly Ribs Chest Hold Exhale

Breathe in deeply, then hold

3 2 1 Exhale fully Hold for one minute Relax your head, face, and shoulders Relax your entire lower body too We're halfway through. Keep going!

3, 2, 1 Breathe in deeply Then hold Relax your whole body

Exhale fully Bring a smile to your face Get ready for the next round 3 2 1 Round 4 Belly

Ribs Chest Hold Exhale Exhale slowly and gently

Belly Ribs Chest Hold Exhale

Belly Ribs Chest. Hold. Exhale.

Belly. Ribs. Chest. Hold. Exhale. Belly Ribs Chest Hold Exhale Belly

Ribs Chest Hold Exhale Belly Ribs Chest Hold

Exhale Belly Ribs Chest Hold Exhale Belly Ribs

Chest Hold Exhale Belly Ribs Chest Hold Exhale

Breathe in deeply Hold 3 2 1 Exhale fully Hold for one minute Notice the tingling and energy flowing through your body

3, 2, 1 Breathe in deeply Hold Relax your whole body

Exhale fully Bring a smile to your face Get ready for the next round 3 2 1 Round 5 Belly

Ribs Chest Hold Exhale Exhale slowly and gently

Belly Ribs Draw in Hold Exhale

Belly Ribs Chest. Hold. Exhale.

Chest. Hold. Exhale.

Ribs Chest Hold Exhale

Belly Ribs Chest Hold Exhale

Belly, ribs, chest. Hold. Exhale.

Belly, ribs, chest. Hold. Exhale.

Chest Hold Exhale Chest Hold Exhale

Breathe in deeply Hold 3 2 1 Exhale fully Hold for one minute Relax your whole body

See how deeply you can settle Into this present moment

Please like, subscribe, share, and donate to support Mingjing and Diandian 3, 2, 1 Breathe in deeply Hold Relax your whole body Exhale fully Bring a smile to your face Get ready for the next round

3 2 1 Round 6 Belly Ribs Chest Hold

Exhale Exhale slowly and gently

Belly Ribs Chest Hold Exhale

Belly Chest Hold Exhale

Belly Ribs Chest Hold Exhale

Belly Ribs Chest Hold Exhale

Belly, ribs, chest. Hold. Exhale.

Belly, ribs, chest. Hold. Exhale.

Belly Ribs Chest Hold Exhale

Take a deep breath in, then hold

3 2 1 Exhale fully Hold for one minute, starting now Feel the peace and joy you've worked to create You're rewiring your brain

and changing your everyday reality

Zither Harp 3 2 1 Take a deep breath in Then hold Relax your body completely Exhale fully

It's an honor to guide you through breathwork You'll find a link below to our LINE group Every Saturday, we offer a completely free breathwork class All event details are shared in the group See you next time

Bye!