睡夢中抗老奧秘【做完3秒入睡】睡眠瑜伽 20min 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100%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，伍加以呼吸法，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，一二三四五六，七八九十，一二三四五六，眼睛，123456，12345678910，123456

12345678910，頭下半部，123456，12345678910，123456，1 2 3 4 5 6 7 8 9 10，脖子，1 2 3 4 5 6

一二三四五六七八九十，一二三四五六，胸口

8 9 10，1 2 3 4 5 6，7 8 9 10，太陽神經從，一二三四五六，七八九十，一二三四五六，12345678910

肚子，123456，12345678910，123456，1 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

一二三四五六，大腿，123456，12345678910，123456，1 2 3 4 5 6 7 8 9 10，膝蓋，1 2 3 4 5 6

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

腳踝，1 2 3 4 5 6，一二三四五六七八九十，一二三四五六，1 2 3 4 5 6 7 8 9 10，腳，1 2 3 4 5 6，12345678910

123456，1 2 3 4 5 6 7 8 9 10，腳趾通，1 2 3 4 5 6，12345678910，123456，1 2 3 4 5 6 7 8 9 10，9

1 2 3 4 5 6，一二三四五六七八九十，一二三四五六，1 2 3 4 5 6 7 8 9 10，腳踝，1 2 3 4 5 6，12345678910，123456

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

一二三四五六七八九十，一二三四五六，大腿，123456，12345678910，123456，1 2 3 4 5 6 7 8 9 10，骨盆底肌

1 2 3 4 5 6，12345678910，123456，1 2 3 4 5 6 7 8 9 10，肚子，1 2 3 4 5 6，一二三四五六七八九十，一二三四五六

一二三四五六七八九十，太陽神經從，一二三四五六，一二三四五六七八九十，一二三四五六，胸口，七，八

九，十，一，二，三，四，五，六

一，二，三，四，五，六，七，八

九，十，脖子，一，二，三，四，五

六，一，二，三，四，五，六，七

八，九，十，一，二，三，四，五

六，一，二，三，四，五，六，七

8，9，10，頭下半部，1，2，3，4

5，6，1，2，3，4，5，6

7，8，9，10，1，2，3，4

五，六，一，二，三，四，五，六

七，八，九，十，眼睛，一，二，三

四，五，六，一，二，三，四，五

6，7，8，9，10，1，2，3

4，5，6，1，2，3，4，5

6，7，8，9，10，頭上半步，1，2

三，四，五，六，一，二，三，四

五，六，七，八，九，十，一，二

三，四，五，六，一，二，三，四

五，六，七，八，九，十

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發布在我們群組裡，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，好，那就下次再見囉，拜拜

Yo! Hi, I'm Ed. Today, we're sharing a special Dragon-Taming Breath. It's designed to tame the dragon we've fed for years—the one that keeps us from relaxing. This mind-body breathing practice can ease trauma and anxiety in adulthood, 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 fully. As we exhale, we'll use a technique called victorious breath, or monkey breath: Ujjayi breathing. 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 your attention to different areas. For example, on the first breath, focus on the crown of your head and any sensations there, across your scalp and inside your head.

On the second breath, notice the area around your eyes. Then your mouth. We'll keep moving down, one area at a time. Once we reach the bottom, we'll work back up to the crown. Whatever sensations you feel in each area, just notice them.

There's no need to analyze. Put simply, as you breathe, focus fully on your breath and the area of your body we're exploring, noticing every sensation there. It's okay if you don't feel anything. Just see what you can notice. With practice, you'll notice more.

Okay. Sit or lie down comfortably. Choose any position you like. For this Dragon-Taming Breath, though, I strongly recommend lying down. You'll get much better results. Okay. Let's begin.

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

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

1, 2, 3, 4, 5, 6. Thighs. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 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. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Calves. 1, 2, 3, 4, 5, 6. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 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. 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.

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

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

1 2 3 4 5 6 7 8 9 10 Calves 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 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 1 2 3 4 5 6 Thighs 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 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 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 1 2 3 4 5 6

1 2 3 4 5 6 7 8 9 10 Solar plexus 1 2 3 4 5 6 1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 6 Chest 7 8

9 10 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 1 2 3 4 5

6 1 2 3 4 5 6 7

8 9 10 Lower half of the head 1 2 3 4

5 6 1 2 3 4 5 6

7 8 9 10 1 2 3 4

5 6 1 2 3 4 5 6

7 8 9 10 Eyes One Two Three

Four Five Six One Two Three Four Five

Six Seven Eight Nine Ten One Two Three

Four Five Six One Two Three Four Five

Six Seven Eight Nine Ten Half a step above your head One Two

Three Four Five Six One Two Three Four

Five Six Seven Eight Nine Ten One Two

Three Four Five Six One Two Three Four

Five Six Seven Eight Nine Ten

We offer free live breathwork classes every Saturday. Details and links are posted in our group. If you have any questions about breathwork, leave us a comment below. Okay. See you next time! Bye!