找回遺忘的平衡【啟動修復能量】10分鐘三段式呼吸引導 10min 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，三，二，一

round one，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，鼻氣，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，鼻氣，吐氣，有意識很專注的進行每一下呼吸，把它做得最好，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，鼻涕，吐氣，腹部，肋骨，胸腔，鼻涕

吐氣，最後三下，腹部，肋骨，胸腔，鼻氣，吐氣，腹部

肋骨，胸腔，鼻涕，吐氣，腹部，肋骨，胸腔，鼻涕

吐氣，大呼吸氣，然後閉氣，三，二，一，把氣完全吐掉，一分鐘的閉氣開始

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

3 2 1，大吐吸氣，然後閉氣，讓身體完全的放鬆，3 2 1，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

三，二，一，Round 2，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，鼻氣，吐氣，讓身體完全放鬆的吸氣

腹部，胸腔，鼻氣，吐氣，腹部，老公，生長，脾氣

吐氣，父母，老公，生長，脾氣，吐氣

腹部 肋骨 胸腔 鼻涕 吐氣

最後三下，腹部，胸腔，鼻氣，吐氣，腹部，胸腔，鼻氣

吐氣，腹部，肚骨，小腔，鼻氣，吐氣，大呼吸氣，然後鼻氣

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

優優獨播劇場——YoYo Television Series Exclusive，二，一，大口吸氣 然後閉氣，讓身體完全的放鬆，三，二，一

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，三，二，一，Round 3，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，上腔，鼻氣，吐氣

腹部，胸腔，鼻氣，吐氣

腹部，胸腔，鼻氣，吐氣

呼呼 樂鼓 胸腔 鼻氣 吐氣

呼呼 樂鼓 胸腔 鼻氣 吐氣

腹部，肋骨，胸腔，鼻氣，吐氣，最後三下，腹部，肋骨

胸腔，鼻氣，吐氣

呼呼，樂苦，胸腔，鼻氣，吐氣，呼呼，樂苦，胸腔

鼻氣，吐氣，大腹吸氣然後閉氣，3 2 1，把氣完全吐掉，一分鐘的閉氣開始，放鬆你的頭臉部和肩膀，也鬆掉你整個下半身

感謝觀看，3 2 1，大呼吸氣，然後閉氣，讓身體完全的放鬆，3 2 1，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 Feili. Today's three-part breathing practice will take you into a deep state of awareness. It can quickly fill your day with energy and lift your mood, while releasing your burdens and helping you sleep better right away. This is an ancient breathing technique. Let me show you.

Breathe in through your nose. Exhale through your mouth. Or breathe in and out through your nose. As you inhale, feel your lower belly expand first. 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. You can lie down or sit. Close your eyes. We're ready to begin. Three. Two. One.

Round one. Belly. Ribs. Chest. Hold. Exhale. Exhale slowly and gently. Belly.

Ribs. Chest. Hold. Exhale. You're doing great. Let this breathing practice be a meditation. Belly. Ribs.

Chest. Hold. Exhale. Give each breath your full attention. Give it your best. Belly. Ribs. Chest.

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

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

Exhale. Three more breaths. Belly. Ribs. Chest. Hold. Exhale. Belly.

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

Exhale. Breathe in deeply. Hold. Three. Two. One. Exhale fully. Hold for one minute.

Settle deeply into this moment.

It's okay if you can't keep holding. Take a small breath in. Exhale, then hold again.

Three, two, one. Breathe in deeply. Hold. Relax your whole body. Three, two, one. Exhale fully. Bring a smile to your face. Get ready for the next round.

Three. Two. One. Round two. Belly. Ribs. Chest. Hold.

Exhale. Exhale slowly and gently. Belly. Ribs. Chest. Hold. Exhale. Breathe in with your body fully relaxed.

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

Breathe out Belly Ribs Chest Hold Breathe out

Belly, ribs, chest. Hold. Breathe out.

Last three breaths Belly Chest Hold Breathe out Belly Chest Hold

Breathe out Belly Ribs Chest Hold Breathe out Breathe in deeply Hold

3 2 1 Exhale fully Hold Relax completely Bring your awareness into your body Release all tension and stress

Exclusively on YoYo Television 2 1 Breathe in deeply. Hold. Relax your whole body 3 2 1

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

Ribs Chest Hold Breathe out Exhale slowly and gently

Belly Ribs Chest Hold Breathe out

Belly Chest Hold Breathe out

Belly Chest Hold Breathe out

Belly, ribs, chest. Hold. Breathe out.

Belly, ribs, chest. Hold. Breathe out.

Belly Ribs Chest Hold Breathe out Last three breaths Belly Ribs

Chest Hold Breathe out

Belly Ribs Chest Hold Breathe out Belly Ribs Chest

Hold Breathe out Breathe in deeply. Hold. 3, 2, 1 Exhale fully Hold for one minute Relax your head, face, and shoulders Relax your entire lower body

Thanks for watching 3, 2, 1 Breathe in deeply Hold Relax your whole body 3, 2, 1 Exhale fully It's an honor to guide your breathwork

Find the link to our LINE group below We offer free breathwork classes every Saturday We'll post event details in the group See you next time Bye!