5分鐘【刪除焦慮+痛苦】4-7-8 失眠呼吸法 5min 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 4，1 2 3 4 5 6 7，一 二 三 四 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，12345678，1234，1234567，12345678，1234，1234567

12345678，1234567，1 2 3 4 5 6 7 8，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，1234567，12345678

1 2 3 4，5 6 7，1 2 3 4，5 6 7 8，很好，你做得很棒

1234123456712345678，1 2 3 4，1 2 3 4 5 6 7，1 2 3 4 5 6 7 8，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

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

Yo! I'm Ed. Today, we're sharing something you may have heard of: a breathing technique clinically shown to change trauma-related neural pathways in the brain. The 4718 Deep Stress Relief Breathing Method. Its main benefits include better sleep, lower blood pressure, improved digestion and metabolism, allergy relief, better mood and focus, as well as reduced pain and substance dependence, and relief from trauma and trauma responses.

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, as you breathe, focus all your attention on every sensation your breath creates. Okay. Sit or lie down comfortably. Choose any position you like. But for this relaxing breathing practice, I strongly recommend lying down.

It works much better. Okay. Let's begin. 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 5 6 7 8 Relax your whole body. Breathe in light and positive energy.

Hold and relax. Exhale your worries. 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

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 in your body, this safe, gentle, warm space. 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 Good. You're doing great.

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 Your body feels very light now. Any restless thoughts will be soothed by the relaxation you're creating, until they fade away completely.

If you enjoy our guided breathing, 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 you don't need it, please still subscribe and give us a like. Thanks!