達到鑽石般的寧靜【冥想+呼吸完成體】登出現實：6秒進出腦波進化呼吸法 | Guided Coherent Breathing Meditation

Yo，我是Ed，歡迎來到愛德菲利的呼吸空間，我們今天要教的是一個叫做斜正式呼吸的風格，這是個能強化立腺體健康、放鬆身體、排除創傷的特別呼吸方法，慢速的呼吸能提升體內氧氣吸收，達到抗發炎、抗憂鬱、抗焦慮的效果，所以做法是鼻徑6秒，鼻出6秒，進出想要用嘴巴也可以，順暢感跟百分之百的放鬆是最重要的

如果感覺無法呼吸到6秒也沒有關係，就盡量呼吸，多呼吸幾次，你的身體體驗到跟體會到之後，它自己就會知道怎麼做了，OK好，那我們開始吧，3 2 1

呼吸進去時，只專注感受在體內所產生的任何感覺，吐氣時，像是哈欺那樣，把吐氣拉長，1 2 3 4 5 6，一二三四五六，意識到哪裡就到哪裡，不要用思想或念頭去定義感受，一二三四五六，1 2 3 4 5 6

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，一 二 三 四 五 六，123456，持續感受之後，我們吸盡快樂

吐出負能量，1 2 3 4 5 6，繼續專注地感受體內所產生的感觸，吐氣吐到底，然後閉氣，繼續把專注力放在體內，感覺一動到哪裡，就跟隨著它們

閉不了氣，小心一口氣，吐掉後繼續閉氣，身體越放鬆，效果就越好哦，如果有念頭出現，鬆掉放掉就回到體幹裡來

5 4 3 2 1，大口進氣，然後閉氣，5 4 3 2 1，氣吐掉，這個回合就結束了，3 2 1，Round 2

1 2 3 4 5 6，一二三四五六，跟自己身體同在，你現在在宇宙中最安全的地方，123456，1 2 3 4 5 6，感受這一刻的完整度，你現在有感覺還缺什麼嗎

一二三四五六，123456，一二三四五六，123456，一二三四五六，123456，1 2 3 4 5 6，吐氣吐到底

然後閉氣，繼續把專注力放在體內，感覺移動到哪裡，就跟隨著它們

身體越放鬆，效果就越好

如果有念頭出現，鬆掉放掉就回到體感裡來

5 4 3 2 1，大口進氣然後閉氣

5 4 3 2 1，氣吐掉，這個回合就結束了，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，你可以在下面找到我們的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

Yo, I'm Ed. Welcome to Ed's breathing space. Today we'll learn a technique called resonant breathing. This special technique supports mitochondrial health, relaxes the body, and releases trauma. Slow breathing improves oxygen uptake, helping reduce inflammation, depression, and anxiety. Breathe in through your nose for six seconds. Breathe out through your nose for six seconds. You can also breathe through your mouth. What matters most is breathing smoothly and relaxing fully.

It's okay if you can't breathe for six seconds. Just breathe as comfortably as you can for a few more breaths. Once your body gets a feel for it, it will know what to do. Okay, let's begin. 3 2 1

As you breathe in, focus only on the sensations inside your body. Exhale slowly, like a long sigh. 1 2 3 4 5 6 1 2 3 4 5 6 Let your awareness go wherever it's drawn. Don't use thoughts to label your sensations. 1 2 3 4 5 6 1 2 3 4 5 6

Keep your awareness on your breath and the sensations it creates in your body. Don't judge what you feel or question whether your breath caused it. 1 2 3 4 5 6 1 2 3 4 5 6 Keep feeling these sensations. Breathe in joy.

Breathe out negative energy. 1 2 3 4 5 6 Keep focusing on the sensations inside your body. Exhale fully. Hold. Keep your attention inside your body. Wherever the sensations move, follow them.

If you can't hold any longer, take a small breath. Exhale, then hold again. The more you relax, the better it works. If thoughts arise, let them go and return to your body's sensations.

5 4 3 2 1 Breathe in deeply. Hold. 5 4 3 2 1 Exhale. That completes this round. 3 2 1 Round 2

1 2 3 4 5 6 1 2 3 4 5 6 Be present with your body. You're now in the safest place in the universe. 1 2 3 4 5 6 1 2 3 4 5 6 Feel the wholeness of this moment. Does anything feel missing right now?

1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4 5 6 Exhale fully.

Hold. Keep your attention inside your body. Wherever the sensations move, follow them.

The more you relax, the better it works.

If thoughts arise, let them go and return to your body's sensations.

5 4 3 2 1 Breathe in deeply. Hold.

5 4 3 2 1 Exhale. That completes this round. If you enjoy our guided breathing, please share it with friends who are feeling stressed. You'll find a link to our LINE group below. We offer free live breathing classes every Saturday. We'll post event details in the group.

If you have any questions about breathwork, leave a comment on our YouTube channel. And if none of that appeals to you, at least subscribe to our channel! Thank you.