神經系統的「硬體升級」：20分鐘昆達里尼螺旋昇華 Helical Kundalini Breathwork 呼吸法引導

YO，我是Ed，在前面的練習裡，我們已經完成了昆達里尼的脊椎呼吸來幫身體的中軸開機，接著用漩渦呼吸在軀幹創造了深層的旋轉感排毒，現在我們要順著這甦醒的能量進入今天的核心——螺旋昆達里尼呼吸法，Hilako Kundalini Breathwork，這一次我們的動作不再只是單純的前後拱背，而是腳動，我們要結合呼吸讓軀幹立體的畫圈

吸氣時軀幹先向左邊旋轉，接著往前帶讓胸腔開啟，吐氣時軀幹向右邊旋轉，接著往後往內捲，就像是用你的脊椎攪拌核心深處的能量一樣，一開一合，把氣螺旋式的打進整個中軸裡，動作時想象你的頭頂有根無形的繩子往上拉

隨時保持脊椎的空間，力量來自胸椎與腹部劃圈的推動，脖子只是順著脊椎的延伸，不要過度仰頭折傷了脖子，安全和流暢度永遠是第一位，動作以舒服為主，接下來的流程說明，這套節奏會分成四輪

前三輪的基本結構都是一樣的，我們會先進行幾十次有節奏的角動呼吸，在那輪的最後一次呼吸，大口吸滿氣，把氣鎖在體內，然後避氣15秒，接著把氣徹底吐掉，在完全排空的狀態下停留避氣60秒

時間到後深深的吸口氣，然後再閉氣15秒，最後慢慢吐氣放鬆，我們就完成這一輪，這一部分鼻進嘴出，或是想要嘴進嘴出都可以，第二三輪會變成閉氣90秒，閉氣過程如果閉不了氣

小吸一口氣，吐掉後繼續閉氣就好，然後第四輪會變成一個靜心呼吸冥想，這部分就鼻進鼻出，除了呼吸外，我們還會配合腳動的動作，第一輪是慢速，開啟脊椎的立體活動度

熟悉化緣的軌跡，第二輪正常速度，增加頻率，帶動熱能沿著螺旋在體內流動，第三輪維持速度但往右螺旋，到了第四輪，我們有個五分鐘的整合冥想，是一個六秒逼近逼出的靜心觀想

會幫助你活化腦機隨意，把能量鎖住，如果一開始畫圓有點卡卡的，盡力就好，動作幅度不用太大，順暢最重要，如果過程感到頭暈，隨時放慢或停下來休息就好

這是一場你與自己身體的對話，不需要和別人比較，專注感受軀幹那裡，一圈一圈的律動就好，準備好了嗎，現在請調整到一個舒服的坐姿，盤腿或坐在椅子邊緣都好，雙手輕抓膝蓋

待會兒避氣室想要躺下也可以，這樣比較舒服，坐著的話保持背部放鬆挺直，讓脊椎有足夠的空間劃圈，閉上眼睛感受一下，軀幹裡那股腳動的流動，我們要開始第一輪了，Round 1

螺旋呼吸，吸氣左前轉，吐氣右後卷，動作不急，我們從虛乾的腳動開始，感受肌椎一緊一緊，化緣開啟，感受胸口在前方化緣時的張力

吐氣時把背部的頸膨順勢推出去，肌椎自然向上延伸，動作不用急，當手掌推向大腿時，感覺肌椎像彈簧一樣被拉長，被喚醒

還有10下

4，3，2，1，2，深吸一口氣挺胸，讓氣停在胸口，鎖住骨盆底肌的能量

把專注力帶到雙眉之間

3，2，1，現在輕輕吐氣，身體放鬆回正，把氣完全吐掉到底，保持閉氣，放鬆在這個空白的狀態裡

我們在這停留60秒，去感受心跳與身體的寧靜

還有30秒

避氣過程中，如果我避不了氣，小息一口氣，塗掉後繼續避氣就好，3，2，1，再次深吸一大口氣回血，鎖住骨盆底肌的能量，然後閉氣15秒，3

2，1，氣，緩緩放掉，第一輪結束，Round 2，加速節奏，吸氣左前轉，吐氣右後捲

現在加快畫圓的節奏，讓你的雞胎像個螺旋幫浦一樣

吸氣時把能量螺旋打進去，吐氣時把壓力徹底擠出來，保持順暢的化緣

還有10下

5，4，3，2，1，深吸一口氣，挺起胸膛，鎖住骨盆底肌，想象能量沿著脊椎中軸往上衝，直達頭頂，3

2，1，吐氣，把不是你的壓力通通吐掉，清空肺部，然後保持閉氣，我們在這舒服的空間裡，休息90秒

讓肩膀放鬆，遠離你的耳朵

一樣，如果你避不了氣的話，小吸一口氣，吐掉後繼續避氣就好

還有三十秒

三，二，1，再次吸氣然後閉氣15秒

3，2，1，氣放掉，讓肩膀放鬆下來，第二輪結束，Round 3 右螺旋呼吸開始，吸氣，右前轉，吐氣，左後捲

優優獨播劇場——YoYo Television Series Exclusive，還有10下

5，4，3，2，1，深吸一大口氣，完全挺胸，輕輕鎖住身體裡的能量

然後把專注力放在放鬆的雙眼之後

3，2，1，氣緩緩吐到底，讓身體像融化一樣放鬆下來，完全排空，進入最後一次的閉氣，我們在這閉氣90秒

閉不住氣的話也沒有關係，小吸一口氣塗掉後繼續閉氣就好了

還有三十秒

3，2，1，再次吸氣，然後閉氣15秒，3，2，1

氣，吐掉放掉，讓呼吸回到自然，現在進入最後的，bonus整合階段，在進行最後的整合冥想時，能量的流動可能會觸動，某些深層的情緒核心

如果你目前正處於，心理創傷的修復階段，請斟酌進行，請記住這是一個讓你感到，安全的空間，隨時可以停下來，聽從你身體的聲音，剛剛我們用螺旋角動

喚醒了強大的能量，現在我們要將這股電能，轉化為深層的修復力，保持坐姿穩定，舌尖輕輕頂住上顎，接下來的五分鐘，脊椎保持靜止，我們用六秒進出的節奏

啟動你身體最精密的，易壓系統，六秒進氣時，專注在你脊椎最底端的肩骨，想象隨著吸氣，見骨微幅收縮，像邦普一樣把清澈發光的腦積隨意，沿著脊椎向上擠壓

一路伸到你的大腦裡，六秒吐氣時感受大腦壓力釋放，這股一體像溫柔的泉水，從大腦頂部緩緩流下，洗刷過你的臉頰，喉嚨，胸口，然後最後流回到腹部的深處

每次迴圈都讓這股能量，更深深地紮在你的下丹田的位置，在那裡能量被擠壓成一個，穩定又明亮的一個小球，我們在這停留五分鐘，那我們開始吧

啊

噓，啊

噓，啊

噓，啊，優優獨播劇場——YoYo Television Series Exclusive，呼吸，優優獨播劇場——YoYo Television Series Exclusive

優優獨播劇場——YoYo Television Series Exclusive，呼吸，優優獨播劇場——YoYo Television Series Exclusive，呼吸

現在讓呼吸慢慢回到自然的節奏，保持身體靜止，閉上眼睛，感受一下你現在的狀態，你的頭腦是否變得更清醒？，脊椎周圍是不是有一股溫暖、通透，甚至有點像微弱電流的一個流動感？，我們剛才透過物理性的脊椎螺旋運動與精準的閉氣節奏，，像邦普一樣重新啟動了你的自律神經系統，我們把剛才激發出的能量，隨著你的脊椎迴圈，重新錨定在你的身體核心裡

這種狀態能讓你面對接下來的高壓挑戰時，保持更長久的專注力與抗壓性，這就是你的神經系統升級，別忘了幫我按贊、訂閱，並分享給你身邊那些需要隨時保持最佳狀態的好友們，歡迎留言告訴我，練習完後你現在的體感是深層的微熱，還是清爽的電麻感

我們下次見咯，我是Ed，用呼吸掌控你的生命節奏

Yo, I'm Ed. We started with Kundalini spinal breathing to awaken the body's central axis. Then we used vortex breathing to create a deep, cleansing rotation in the torso. Now let's follow that awakened energy into today's core practice: Spiral Kundalini Breathwork. Hilako Kundalini Breathwork. This time, we won't just arch the back forward and backward. We'll use a stirring motion. We'll combine breath with full, circular movements of the torso.

Breathe in as you rotate your torso to the left. Then move forward, opening your chest. Breathe out as you rotate your torso to the right. Then move back and curl inward. Imagine your spine stirring the energy deep within your core. Open, then close. Spiral the breath through your entire central axis. Imagine an invisible thread lifting the crown of your head.

Keep space along your spine. Let your mid-back and abdomen drive the circles. Let your neck follow the line of your spine. Don't tilt your head too far back or strain your neck. Safety and fluid movement come first. Keep the movements comfortable. Here's how the practice works. We'll move through four rounds.

The first three rounds follow the same basic structure. We'll start with several dozen rhythmic breaths and circular movements. On the final breath of each round, Breathe in fully. Keep the breath in. Hold for 15 seconds. Then exhale fully. Hold with your lungs empty for 60 seconds.

When time is up, breathe in deeply. Hold again for 15 seconds. Then exhale slowly and relax. That completes one round. For this part, breathe in through your nose and out through your mouth. Or breathe through your mouth both ways. In rounds two and three, the empty-lung hold lasts 90 seconds. If you can't keep holding,

Take a small breath in. Exhale, then resume the hold. The fourth round becomes a quiet breathing meditation. Breathe through your nose both ways for this part. Along with the breathing, We'll use a circular stirring motion. Round one is slow. Explore your spine's full range of motion.

Get familiar with the circular path. Round two moves at a normal pace. Pick up the rhythm. Let warmth spiral through your body. In round three, keep the pace but spiral to the right. For round four, We'll do a five-minute integration meditation. Breathe in for six seconds and out for six, with a calming visualization.

This helps energize your cerebrospinal fluid. And seal in the energy. If the circles feel a little stiff at first, Just do your best. Keep the movements small. Smoothness matters most. If you feel dizzy, Slow down or stop and rest anytime.

This is a conversation with your own body. There's no need to compare yourself to anyone. Focus on the sensations in your torso. Feel the rhythm, circle by circle. Ready? Find a comfortable seat. Sit cross-legged or near the edge of a chair. Rest your hands lightly around your knees.

You can lie down during the breath holds. If that feels more comfortable. If seated, keep your back relaxed and upright. Give your spine room to circle. Close your eyes and feel. Sense the swirling flow within your torso. Let's begin round one. Round 1.

Spiral breathing. Breathe in, circle left and forward. Breathe out, circle right and back. Take your time. Start with a gentle stirring of the torso. Feel your spine, segment by segment. Circle and open. Feel the stretch across your chest as you circle forward.

As you exhale, round your back and release the tension. Let your spine lengthen naturally upward. There's no rush. As your palms press into your thighs, Feel your spine lengthen like a spring. Feel it awaken.

Ten more.

4 3 2 1 2 Breathe in deeply. Lift your chest. Hold the breath in your chest. Engage your pelvic floor to seal in the energy.

Focus between your eyebrows.

3 2 1 Now exhale gently. Relax and return to center. Exhale fully. Hold. Relax into this empty space.

Stay here for 60 seconds. Feel your heartbeat and the stillness in your body.

Thirty seconds left.

If you can't keep holding, take a small breath, exhale, then resume the hold. 3 2 1 Breathe in deeply again. Replenish. Engage your pelvic floor to hold the energy in Then hold for 15 seconds 3

2 1 Exhale slowly Round 1 complete Round 2 Pick up the pace Breathe in, circle forward to the left Breathe out, curl back to the right

Now speed up the circles Let your body act like a spiral pump

As you inhale, draw energy inward in a spiral As you exhale, squeeze out all the stress Keep the circles smooth

10 more

5 4 3 2 1 Breathe in deeply, lift your chest, engage your pelvic floor Imagine energy rising up your spine to the crown of your head 3

2 1 Exhale Breathe out all the stress that isn't yours Empty your lungs Then hold Rest here in this comfortable space For 90 seconds

Relax your shoulders Let them drop away from your ears

Again, if you can't hold any longer Take a small breath, exhale, then hold again

30 seconds left

3 2 1, breathe in again and hold for 15 seconds

3, 2, 1, exhale and relax your shoulders Round 2 complete Round 3: begin spiraling to the right Breathe in, circle forward right; breathe out, curl back left

YoYo Television Series Exclusive 10 more

5 4 3 2 1 Breathe in deeply Lift your chest fully Gently hold the energy within

Then focus behind your relaxed eyes

3 2 1 Exhale slowly and fully Let your body soften as if melting Empty your lungs completely Begin the final breath hold Hold here for 90 seconds

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

30 seconds left

3 2 1 Breathe in again Then hold for 15 seconds 3 2 1

Exhale Let it all go Let your breathing return to normal Now begin the final Bonus integration phase During this final integration meditation The flow of energy may stir Some deep emotions

If you are currently Healing from psychological trauma Proceed at your own discretion Remember, this is a space where you can feel Safe You can stop at any time Listen to your body We just used spiraling movements

To awaken powerful energy Now we'll transform this electrical energy Into a deeply restorative force Stay seated and steady Gently rest your tongue against the roof of your mouth For the next five minutes Keep your spine still Breathe in for six seconds and out for six

To activate your body's most precise Hydraulic system As you inhale for six seconds Focus on the sacrum at the base of your spine Imagine that as you inhale Your sacrum gently contracts Pumping clear, glowing cerebrospinal fluid Up along your spine

All the way into your brain As you exhale for six seconds, feel pressure in your brain release This fluid flows like gentle spring water Slowly down from the top of your brain Washing over your cheeks Your throat Your chest Then returning deep into your abdomen

With each cycle, let this energy Settle deeper into your lower belly's energy center There, the energy gathers into A small, steady, glowing sphere Stay here for five minutes Let's begin.

Ah.

Shh. Ah.

Shh. Ah.

Shh. Ah. YoYo Television Series Exclusive Breathe. YoYo Television Series Exclusive

YoYo Television Series Exclusive Breathe. YoYo Television Series Exclusive Breathe.

Let your breathing slowly return to its natural rhythm. Stay still and close your eyes. Notice how you feel. Is your mind clearer? Do you feel warmth and openness around your spine, perhaps a gentle flow like a faint electric current? Through spinal spirals and precisely timed breath holds, we've restarted your autonomic nervous system like a pump. We've taken the energy we just activated and circulated it along your spine, anchoring it back in your core.

This state helps you face the high-pressure challenges ahead with lasting focus and resilience. That's your nervous system upgrade. Don't forget to like and subscribe, and share this with friends who need to stay at their best. Let me know in the comments: After practicing, do you feel a deep, gentle warmth or a refreshing electric tingle?

See you next time. I'm Ed. Use your breath to set the rhythm of your life.