10分鐘【睡夢之降龍呼吸大法】 | 呼吸法+冥想+瑜伽完美混合體 10min Guided Dragon Breathwork

Yo，你好，我是Ed，我們今天分享一個很特別的降龍呼吸法，，為的就是降服多年我們養胖，讓我們無法好好放鬆的巨龍，這是一種身心合一的奇妙呼吸法，，能降低成年創傷跟焦慮，並感到極度放鬆，對睡眠也是非常有效的，我們一分鐘呼吸四次，鼻進六秒，鼻出十秒

進出想要用嘴巴也可以，順暢感跟一百趴的放鬆是最重要的，出氣時我們使用一種叫做勝利，或是猴式呼吸法的五加一呼吸法，吐氣時像是你在哈出水蒸氣一樣，會發出這樣的聲音，這個呼吸法最重要的不是隻有呼吸，而是結合覺知

然後陪伴著身體的各個部位，在呼吸的時候，我會引導要陪伴哪個部位，例如說我們第一個呼吸，關注在頭頂跟那個區域產生的任何感受，頭皮跟頭內的整個區域，然後第二個呼吸，我們感受眼睛區域

然後再來嘴巴，然後再一塊一塊地往下移動，然後移動到最下面之後，我們會再往回到頭頂，在哪個區域裡感受到任何感覺，覺知到就好，不用特別分析，簡單來說

呼吸時把所有的專注力，都放在呼吸跟呼吸時，那個身體部位區域裡，裡面感受到的所有的感受，感受不到任何的部位，也沒有關係，就儘量試著感受，會越做感受越多

好，我們先輕鬆地坐著或是躺著，姿勢想要怎麼樣都可以，不過在這個降龍呼吸法當中，我強力推薦躺下，效果會好非常多，OK，那我們開始吧

頭上半部，一二三四五六，一二三四五六，七八九十，眼睛，123456，12345678910，頭下半部

123456，1 2 3 4 5 6 7 8 9 10，脖子，1 2 3 4 5 6，胸口

10 太陽神經從，1 2 3 4 5 6，7 8 9 10，肚子，1 2 3 4 5 6，1 2 3 4 5 6 7 8 9 10，骨盆底筋，1 2 3 4 5 6

一二三四五六七八九十，大腿，一二三四五六，一二三四五六七八九十，膝蓋，一二三四五六，12345678910，小腿

123456，1 2 3 4 5 6 7 8 9 10，腳踝，1 2 3 4 5 6，1 2 3 4 5 6 7 8 9 10，叫，1 2 3 4 5 6，1 2 3 4 5 6 7 8 9 10

腳趾頭，1 2 3 4 5 6，一二三四五六七八九十，腳，一二三四五六，1 2 3 4 5 6 7 8 9 10，腳踝，1 2 3 4 5 6

12345678910，小腿，123456，1 2 3 4 5 6 7 8 9 10，膝蓋，1 2 3 4 5 6，大腿，1 2 3 4 5 6

1 2 3 4 5 6 7 8 9 10，骨盆底肌，1 2 3 4 5 6，1 2 3 4 5 6 7 8 9 10，肚子，1 2 3 4 5 6，一二三四五六七八九十，太陽神經從

一二三四五六，胸口，123456，12345678910，脖子，123456，12345678910，頭下半部

123456，眼睛，123456，12345678910，頭上半步，123456，1 2 3 4 5 6 7 8 9 10

如果想要身體更健康，每天心情很過癮的話，請訂閱按讚我們的頻道，定期收到最棒的免費健康引導，不想訂閱的話，也請分享給身邊壓力比較大的好朋友，還有你可以在下方找到我們的LINE群組連結，因為我們每週六都會進行免費的直播呼吸課程

然後資料跟連結都是釋出在我們群組裡，然後還有對呼吸法有什麼問題，也可以在下方給我們留言哦，那就下次再見囉，掰掰

Yo, hi, I'm Ed. Today we're sharing a special Dragon-Taming Breath to tame the dragon we've fed for years that keeps us from relaxing. This breathing practice brings body and mind together. It can ease trauma from adulthood and anxiety, bring deep relaxation, and help with sleep. We'll take four breaths a minute. Breathe in through your nose for six seconds. Breathe out through your nose for ten seconds.

You can also breathe through your mouth. What matters most is breathing smoothly and relaxing completely. As we exhale, we'll use what's called victorious breathing, or monkey breathing, a five-plus-one technique. Exhale as if you're fogging up a mirror. It sounds like this. The key to this practice isn't just breathing. It's bringing awareness

to each part of your body. As you breathe, I'll guide you to the area to focus on. For our first breath, for example, notice the top of your head and any sensations there, across your scalp and inside your head. Then, on the second breath, notice the area around your eyes.

Next, your mouth. Then we'll move down, one area at a time. Once we reach the bottom, we'll work back up to the top of your head. Whatever sensations arise in each area, just notice them. No need to analyze. Simply put,

as you breathe, focus all your attention on your breath and the area of your body we're focusing on, noticing every sensation there. If you don't feel anything in an area, that's okay. Just see what you can feel. You'll notice more with practice.

All right. Sit or lie down comfortably. Choose any position you like. For this Dragon-Taming Breath, though, I strongly recommend lying down. It works much better that way. Okay. Let's begin.

Upper half of your head. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6. 7, 8, 9, 10. Eyes. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lower half of your head.

1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Neck. 1, 2, 3, 4, 5, 6. Chest.

10. Solar plexus. 1, 2, 3, 4, 5, 6. 7, 8, 9, 10. Belly. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Pelvic floor. 1, 2, 3, 4, 5, 6.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Thighs. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Knees. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lower legs.

1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Ankles. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Feet. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Toes. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Feet. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Ankles. 1, 2, 3, 4, 5, 6.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lower legs. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Knees. 1, 2, 3, 4, 5, 6. Thighs. 1, 2, 3, 4, 5, 6.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Pelvic floor. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Belly. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Solar plexus.

1, 2, 3, 4, 5, 6. Chest. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Neck. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Lower half of your head.

1, 2, 3, 4, 5, 6. Eyes. 1, 2, 3, 4, 5, 6. 1 2 3 4 5 6 7 8 9 10 Half a step above your head 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10

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We share all the materials and links in the group. If you have any questions about breathwork, leave us a comment below. See you next time. Bye!