立刻感受【內觀五年狀態】你要的突破在這裡 | 心跳呼吸法 20min Guided Breathwork

嘿，我是菲利，我們今天會來進行六個回合的心跳呼吸法，這個呼吸引導能讓你體驗到很深層的意識狀態，它能放慢你的腦波，進去我們大腦的原廠設定，，直接改寫你每天體驗到的現實，找到快樂，減少痛苦，我們人類其中最強的能力就是適應，就連一個每天吃五份麥當勞，100公斤以上的人，，都能習慣這個隨時準備垮掉的身體帶給他的痛苦

我有個朋友因為工作常常需要應酬，幾年下來都需要跑很多交際局，他去年因為生病被迫在家休息，所以停止喝酒了一小陣子，停止喝酒後他非常震驚，因為他發現他一停下來，他心情和身體都感覺好棒，像是在過一個不同的人生

也跟我說他不敢相信他這麼多年，都已經習慣宿醉的狀態，不知不覺就認為人生就該感覺這樣，你要想想，連宿醉這麼慘的一個狀態，我們人類也能夠習慣，基本上一起床就像在地獄一樣，其實99%的人

多多少少都有這樣的模式，養成了新的壞習慣，身體和意識狀態下滑，但過一段時間又習慣這樣的狀態了，接著又再下滑，然後又習慣，突然間就掉到深淵裡了，提醒自己

你其實能夠感覺更棒的，能夠每天心情更好，更少痛苦，更有愛和動力，練習呼吸法就是其中最有效率的方式，往充實快樂的人生走，直接能夠改寫你體驗到現實的方式，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，第二口再吸到滿

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10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，五，四，三，二，一，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秒的避季開始，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，然後閉氣

3，2，1，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，吸進平靜和快樂，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10下，5 4 3 2 1，大口吸氣，然後閉氣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，感受胸口在震動的心臟，和流動的血液，讓它慢下來

最後十秒，3，2，1，大呼吸氣，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，五，四，三，二，1 雙倍速度

最後10下，5，4，3，2，1，大口吸氣，然後閉氣

專注在你的眉間，3，2，1，把它放掉，一分十五秒的閉氣開始，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 4，專注地進行每一下呼吸，深深地吸到底，身體一樣保持放鬆的

最後十下

4，3，2，1，雙倍速度，給我有力量的呼吸

最後10下，5，4，3，2，1，大口吸氣，只要閉氣15秒

專注在你的眉間，3，2，1，把它放掉，一分三十秒的b7開始，讓我們進入越來越深的當下，越來越深的寧靜

避不住氣的話就小吸一口，吐掉後再繼續避氣

最後10秒，大口吸氣然後閉氣

3 2 1 把它放掉，做得很好 我們準備開始下一個回合，Round 5，現在是倒數第二個回合了，加油，深深的吸到底，全身放鬆的吸氣

最後十下

5，3，2，一 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 一，大口吸氣 然後閉氣15秒，專注在你的眉間

3 2 1 把它放掉，1分45秒的閉氣開始，享受你給自己創造出來的能量和寧靜，感受它就好

念頭來了也沒關係，回來感受身體就好

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，做得很好 我們準備開始下一個回合，Round 6，這是最後一個回合了，給我你所有的專注，讓氣灌滿全身，完全的吸到底

最後10下，5，4，3，2，1，雙倍速度，最後十下

5 4 3 2 1，大口吸氣，然後閉氣15秒，專注在你的眉間，3，2，1，把它放掉

兩分鐘的閉氣開始，讓我們脫離思想，進入身體裡，用意是同時感受整個身體，現在的我們，沒有過去和未來

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，大呼吸氣，然後閉氣，3

3 2 1 哈哈放掉，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，謝謝收看

Hey, I'm Philly. Today we'll do six rounds of heartbeat breathing. This guided breathing can take you into a deep state of consciousness. It can slow your brainwaves and restore your brain's factory settings, reshaping your daily reality to help you find joy and ease suffering. One of our greatest strengths is our ability to adapt. Even someone who eats five McDonald's meals a day and weighs over 100 kilos can get used to the pain of a body on the verge of breaking down.

A friend of mine often had to socialize for work. For years, his schedule was packed with social events. Last year, he got sick and had to rest at home. So he stopped drinking for a while. He was shocked by what happened. He realized that once he stopped, he felt amazing, both mentally and physically. It was like living a different life.

He told me he couldn't believe that all those years, he'd gotten so used to being hungover that he'd come to think that was how life should feel. Think about that. Even something as miserable as a hangover can become normal to us. It's like waking up in hell every day. In fact, 99% of people

follow this pattern to some degree. We pick up a new bad habit. Our physical and mental states decline. But after a while, we get used to it. Then we slip further. And get used to that too. Suddenly, we're deep in a hole. Remind yourself:

you can feel better than this. You can feel happier every day, with less suffering and more love and motivation. Breathwork is one of the most effective ways to move toward a happy, fulfilling life. It can directly reshape how you experience reality. OK.

For heartbeat breathing, take two inhales through your mouth, then exhale. On the first inhale, fill up halfway. On the second, fill up completely. Keep your mouth and throat open as you breathe. Stay open and relaxed, like you're breathing hard during intense exercise. Let me demonstrate.

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

You can lie down or sit. OK, let's get ready. 3 2 1 Round 1 Breathe in halfway. Breathe in again to fill up.

Challenge yourself. See how deeply you can breathe. Remember to make your breath audible. Connect the two inhales smoothly. Keep your body relaxed as you inhale. Breathe all the way in. Follow the rhythm of the breathing and music. Each breath brings us deeper into the present.

Last 10 breaths. 5 4 3 2 1 Double the pace. Breathe powerfully.

Keep your body relaxed. Last 10 breaths. 5 4 3 2 1 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.

Last 10 seconds. 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 all the way in. Breathe in peace and joy. Last 10 breaths.

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

Last 10 breaths 5 4 3 2 1 Breathe in deeply Hold for 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

Last 10 seconds 3 2 1 Breathe in deeply Hold 3 2

1 Let it go Great Get ready for the next round Round 3 Follow the music and breathing rhythm Let each breath fill your whole body Exhale all your tension and stress

Last 10 breaths 5 4 3 2 1, double speed

Last 10 breaths 5 4 3 2 1 Breathe in deeply 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 and hold

3 2 1 Let it go Great Get ready for the next round Round 4 Focus on every breath Breathe all the way in Keep your body relaxed

Last 10 breaths

4 3 2 1 Double speed Breathe with power

Last 10 breaths 5 4 3 2 1 Breathe in deeply Hold for just 15 seconds

Focus between your eyebrows 3 2 1 Let it go Hold for 1 minute and 30 seconds Sink deeper into the present moment Deeper into stillness

If you need air, take a small breath, exhale, and hold again

Last 10 seconds Breathe in deeply and hold

3 2 1, let it go Well done. Get ready for the next round Round 5 This is the second-to-last round Keep going Breathe all the way in Breathe in with your whole body relaxed

Last 10 breaths

5 3 2 1, double speed Breathe with power Keep your body relaxed Last 10 breaths

5 4 3 2 1 Breathe in deeply and hold for 15 seconds Focus between your eyebrows

3 2 1, let it go Hold for 1 minute and 45 seconds Enjoy the energy and stillness you've created Just feel it

It's okay if thoughts arise Come back to feeling your body

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

3 2 1, breathe in deeply and hold

3 2 1, let it go Well done. Get ready for the next round Round 6 This is the final round Give this your full attention Let each breath fill your whole body Breathe in fully

Last 10 breaths 5 4 3 2 1 Double the pace Last 10 breaths

5 4 3 2 1 Take a deep breath in Hold for 15 seconds Focus between your eyebrows 3 2 1 Let it go

Begin your two-minute breath hold Let go of your thoughts Bring your awareness into your body Feel your whole body at once Right now There is no past or future

Please like, subscribe, share, and donate to support Mingjing and Diandian Last 10 seconds 3 2 1 Take a deep breath in Hold 3

3 2 1, ha ha, 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 those around you Find the link to our LINE group below We offer free breathwork classes every Saturday Thanks for watching