【刪除焦慮】加長版4-7-8失眠呼吸法 10min Guided 4-7-8 Breathwork

Yo 我是Ed，我們今天要分享一個你可能有聽過，就是在臨床上證實能改變大腦創傷神經迴路的，4718 超降壓呼吸法，那這個主要的療效為，改善睡眠、降血壓、腸胃消化代謝、過敏、負面情緒、專注力，然後接下來還有是減低痛楚、物質依賴，而是創傷跟我們創傷時的反應

這個呼吸法非常單純，就是靜氣4秒，閉氣7秒，然後吐氣8秒，都是用鼻子進出，呼吸時如果沒有發出聲音也沒有關係，鼻塞時用嘴巴，效果也是一樣好

簡單來說，呼吸時把所有的專注力，都放在呼吸產生的所有感受，好，我們先輕鬆坐著或躺著，姿勢想要怎麼樣都可以，不過這種放鬆的呼吸法，我強力推薦躺下

效果會好很多，OK，那我們就開始吧，1 2 3 4，5 6 7，1 2 3 4，五六七八，全身放輕鬆

進氣時，想象把光跟正能量，都吸進來，閉氣時，放鬆就好，吐氣時，吐出煩惱，一二三四

1234567，12345678，1234567，12345678，1234567，12345678，身體看看還有什麼緊繃的地方，我們停留在體內

這個安全又溫柔溫暖的地方

一二三四，一二三四五六七，12345678，很好 你做得很棒，一二三四，五六七，12345678，你現在體內感覺非常輕巧

任何煩躁的念頭，都會被你現在所產生的放鬆，完全覆蓋掉，一 二 三 四，一 二 三 四 五 六 七，12345678，12341234567，12345678

1234567，12345678，12345，1234567，12345678，1234567，12345678，1234

1234567，12345678，12345，1234567，12345678，1234，1234567，12345678

123412345678，12345678，123412345，六七，一二三四五六七八，一二三四，一二三四五六七八，5 1 2 3 4 5 6 7 8

1 2 3 4 1 2 3 4 5 6 7，5 1 2 3 4 5 6 7 8，1234567，12345678，如果你喜歡我們的呼吸引導的話，請分享給身邊壓力比較大的朋友，你也可以從下面找到我們的LINE群組的連結，我們每個禮拜六都會進行免費的直播呼吸課程

活動訊息會在群裡釋出，如果對呼吸法有問題的話，可以請在我們YouTube下面可以直接發問，那如果以上的都不想要的話或是不需要，那請也幫我們訂閱按贊，謝謝咯

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Yo, I'm Ed. Today we're sharing something you may have heard of: a breathing technique clinically shown to change trauma-related brain circuits. The 4718 deep stress-relief breathing technique. Its main benefits include better sleep, lower blood pressure, improved digestion and metabolism, fewer allergies, better mood and focus. It also helps reduce pain and substance dependence, as well as trauma and our responses to it.

This technique is very simple. Breathe in for 4 seconds. Hold for 7 seconds. Exhale for 8 seconds. Breathe in and out through your nose. It's fine if your breathing makes no sound. If your nose is blocked, use your mouth. It works just as well.

Simply put, focus all your attention on the sensations of breathing. All right. Sit or lie down comfortably. Choose any position you like. For this relaxing breathing practice, though, I strongly recommend lying down.

It works much better. OK. Let's begin. 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Relax your whole body.

As you breathe in, imagine drawing in light and positive energy. Breathe it all in. As you hold, just relax. As you exhale, release your worries. 1 2 3 4

1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Notice any tension still in your body. Stay present within your body,

this safe, gentle, warm space.

1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Good. You're doing great. 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Your body feels light now.

Any restless thoughts will be soothed by the calm you're creating, until they fade away completely. 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8

1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4

1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 5 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8

1 2 3 4 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 1 2 3 4 1 2 3 4 5 6 7 8 5 1 2 3 4 5 6 7 8

1 2 3 4 1 2 3 4 5 6 7 5 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 If you enjoyed this guided breathing session, please share it with friends who are feeling stressed. You'll also find a link to our LINE group below. We host free live breathing classes every Saturday.

We'll post event details in the group. If you have questions about the technique, leave them in the comments below our YouTube video. If none of that interests you or fits your needs, please give us a like and subscribe. Thanks!

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