【最強睡眠呼吸法加長版】16分鐘量子呼吸引導 16min Guided 8-12 Quantum Breathwork

Yo大家好，我是Ed，我今天要分享一個算蠻進階的呼吸法叫做量子呼吸法，在這種超慢速的，算是極限深度呼吸法中，主要特別的效果是可以自體產生愛情荷爾蒙，叫做催產素，也就是Oxytocin，並且達到前所未有的放鬆感，在這種呼吸法裡面，我們一分鐘呼吸三次，然後我們是用鼻子進，然後算八秒，然後鼻子出十二秒

那如果你想要嘴巴也可以，因為我們做呼吸法的時候，順暢感跟通暢感是最重要的，那出氣時我們可以使用一種叫做，勝利或是猴式呼吸法的，叫Ujjayi Breath，Ujjayi呼吸法，吐氣時就有點像是

你好像在哈出水蒸氣一樣，會這樣，這樣的聲音，就是會感覺你喉嚨，感覺有一點點的，用一點點的力，然後這樣，這種感覺

我們總共做六輪，然後一輪七次呼吸，然後每一次第七次呼吸之後，我們吐氣結束，我們會閉氣二十秒，然後二十秒結束，我們不停息，繼續的再開始第二輪

所以中間不會有在避氣還是什麼，我們就直接三輪連續，那這種呼吸法特別的重點跟主要療效，就是當你呼吸時，我們要持續感受，靜氣跟吐氣時，在你體內所產生的所有感覺，任何感覺都可以

例如說，感覺到氣慢慢的摩擦鼻孔，然後進到我們的，可能嘴巴的區域，然後在喉嚨，然後在胸口，然後在肚子，就進去感覺所有的

像膨脹跟緊縮，我們就一直跟隨著，裡面產生的所有的感覺，然後探索著因為呼吸，所產生的體內流暢感，這種感覺有的時候，它並不是說一定是在你，概念中的這個

空氣的流動的範圍內，有可能是在任何的身體的部位，都有可能發生，簡單來說呢，呼吸時，把所有的專注力都放在呼吸，所產生出的所有的感受，沒有任何侷限

好，那接下來我們先輕鬆的坐著，或是躺著，姿勢想要怎麼樣都可以，不過在我們這個量子呼吸法當中，我強力推薦躺下，因為這樣放鬆的效果會好很多，特別適合這種超級慢速的呼吸法

那我們就開始吧，三 二 一，一 二 三 四 五 六 七 八，123456789101112，123456789，一 二 三 四 五 六 七 八 九 十 十一 十二，呼吸進去時，只專注感受在體內所產生的任何感覺

吐氣時像是哈氣那樣把吐氣拉長，一二三四五六七八，九十十一十二，意識到哪裡就到哪裡，不要用思想或念頭，去定義感受，一二三四五六七八，九十十一十二

好 我們現在閉氣二十秒

三二一，第二回合，1 2 3 4 5 6 7 8，9 10 11 12，記得一直讓意識跟隨著呼吸，在你體內所造成的感受，不要批判自己的感受，是不是真的呼吸造成的

持續感受就好，我們吸盡快樂，吐出負能量

一二三四五六七八，九十十一十二，一二三四五六七八，1 2 3 4 5 6 7 8 9 10 11 12，繼續專注地感受體內所產生的感覺

好，現在閉氣20秒

3 2 1，Round 3，1 2 3 4 5 6 7 8，123456789101112，12345678，一 二 三 四 五 六 七 八 九 十 十一 十二，跟自己身體同在，你現在在宇宙中最安全的地方

感受這一刻的完整度，你現在有感覺還缺什麼嗎，一二三四五六七八，9 10 11 12，1 2 3 4 5 6 7 8，9 10 11 12，好 我們現在閉氣20秒，3 2 1 Round 4

12345678，9101112，12345678，1 2 3 4 5 6 7 8 9 10 11 12，繼續跟隨著體內的所有感覺

12345678，9 10 11 12，12345678，123456789101112，12345678，123456789101112，123456789，好，我們現在閉氣二十秒

三二一，round five，一二三四五六七八，九十十一十二，一二三四五六七八，九十十一十二，12345678，9 10 11 12

12345678，感受體內還有什麼緊繃的地方，像個握緊的拳頭鬆開就好

一二三四五六七八，九十十一十二，一二三四五六七八，1 2 3 4 5 6 7 8 9 10 11 12，好 我們現在閉氣20秒

3 2 1 Round 6，1 2 3 4 5 6 7 8，12345678910，十，十一，十二，體內現在麻麻又舒服的感覺，是什麼

去探索它，一二三四五六七八，九十，十一十二，一二三四五六七八，九十十一十二，12345678，9101112

12345678，好，我們現在閉氣20秒

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，如果有什麼關於呼吸法的問題，也可以在我們YouTube裡面留言，那如果以上的全部都不想做的話，也至少幫我們訂閱一下吧，謝謝

Hey everyone, I'm Ed. Today I'll share a fairly advanced technique called quantum breathing. This ultra-slow, deeply intensive breathing technique is said to stimulate oxytocin, the love hormone, and bring an unprecedented sense of relaxation. In this practice, we take three breaths per minute. Breathe in through your nose for eight seconds. Then breathe out through your nose for twelve seconds.

You can also use your mouth if you prefer. When practicing breathwork, breathing smoothly and freely matters most. As you exhale, we can use a technique called victorious breathing, or monkey breathing. It's called Ujjayi breath. With Ujjayi breathing, exhaling feels a little like

you're fogging up a mirror. Like this. Make this sound. You should feel your throat gently engaging. Use just a little effort. Then, like this. That's the feeling.

We'll do six rounds in total, with seven breaths per round. After the seventh breath of each round, once you've finished exhaling, hold for twenty seconds. After those twenty seconds, without a break, begin the second round.

There are no extra holds or pauses in between. We'll do three rounds straight through. The key to this technique and its benefits is that as you breathe, you keep noticing as you inhale and exhale, all the sensations arising in your body. Any sensation is welcome.

For example, feel the air gently brushing your nostrils, then moving into perhaps the area around your mouth, then your throat, then your chest, then your belly. Explore all those sensations,

like expansion and contraction. Keep following whatever sensations arise within. Explore how your breathing creates a sense of flow inside. Sometimes these sensations may extend beyond where you imagine

the air is flowing. They may arise anywhere in your body. Anywhere at all. Simply put, as you breathe, bring your full attention to all the sensations your breathing creates. Let your awareness be unrestricted.

Okay. Now sit comfortably or lie down. Choose any position you like. For this quantum breathing practice, though, I strongly recommend lying down. It helps you relax much more deeply and suits this ultra-slow breathing especially well.

Let's begin. 3, 2, 1. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8, 9. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. As you breathe in, focus only on the sensations arising in your body.

Lengthen your exhale as if fogging up a mirror. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Follow your awareness wherever it goes. Don't use thoughts or ideas to label your sensations. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12.

Now hold for twenty seconds.

3, 2, 1. Round two. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Keep your awareness on your breath and the sensations it creates within. Don't judge your sensations or question whether your breath caused them.

Just keep feeling. Breathe in joy. Exhale negative energy.

1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Stay focused on the sensations arising within.

Okay. Hold for twenty seconds.

3, 2, 1. Round three. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Be present with your body. You are now in the safest place in the universe.

Feel the wholeness of this moment. Does anything feel missing right now? 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 9 10 11 12 Hold for 20 seconds 3 2 1 Round 4

1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 Keep following the sensations in your body

1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 Hold for 20 seconds

3 2 1 Round 5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

1 2 3 4 5 6 7 8 Notice any tension still in your body Let it go, like unclenching a fist

1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 11 12 Hold for 20 seconds

3 2 1 Round 6 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 9 10 10 11 12 That pleasant tingling in your body What is it?

Explore it 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

1 2 3 4 5 6 7 8 Hold for 20 seconds

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