8分鐘再也不失眠【最強睡眠呼吸法】量子呼吸引導 8min Guided Breathwork

Yo大家好，我是Ed，我今天要分享一個算蠻進階的一個呼吸法叫做量子呼吸法，在這種超慢速的算是極限深度呼吸法中，主要特別的效果是可以自體產生愛情荷爾蒙，叫做催產素，也就是Oxytocin，並且達到前所未有的放鬆感，在這種呼吸法裡面，我們一分鐘呼吸三次，然後我們是用鼻子進，然後算8秒，然後鼻子出12秒，那如果你想要嘴巴也可以，因為我們做呼吸法的時候，順暢感跟通暢感是最重要的

那出氣時我們可以使用一種叫做勝利或是喉式呼吸法的，叫Ujjayi Breath，Ujjayi呼吸法，吐氣時就有點像是你好像在哈出水蒸氣一樣，會這樣，這樣的聲音，就是會感覺你喉嚨很感覺有一點點的，用一點點的力，然後像這種感覺

那總共我們會做三輪，然後一輪七次呼吸，然後每次第七次呼吸之後，我們吐氣結束，我們會閉氣20秒，然後20秒結束，我們不停息，繼續地再開始第二輪

所以中間不會有在避氣還是什麼，我們就直接三輪連續，那這種呼吸法特別的重點跟主要療效，就是當你呼吸時，我們要持續感受，靜氣跟吐氣時，在你體內所產生的所有感覺，任何感覺都可以

例如說，感覺到氣慢慢地摩擦鼻孔，然後進到我們的，可能嘴巴的區域，然後在喉嚨，然後在胸口，然後在肚子，就進去感覺所有的

像膨脹跟緊縮，我們就一直跟隨著，裡面產生的所有的感覺，然後探索著因為呼吸，所產生的體內流暢感，這種感覺有的時候，它並不是說一定是在你，概念中的這個

空氣的流動的範圍內，有可能是在任何的身體的部位，都有可能發生，簡單來說呢，呼吸時，把所有的專注力都放在呼吸，所產生出的所有的感受，沒有任何侷限

好，那接下來我們先輕鬆地坐著，或是躺著，姿勢想要怎麼樣都可以，不過在我們這個量子呼吸法當中，我強力推薦躺下，因為這樣放鬆的效果會好很多，特別適合這種超級慢速的呼吸法

那我們就開始吧，3 2 1，1 2 3 4 5 6 7 8，123456789，是誰事，12345678，呼吸進去時，只專注感受

在體內所產生的，任何感覺

吐氣時像是哈氣那樣，把吐氣拉長，一二三四五六七八，九 十 十一 十二，意識到哪裡就到哪裡，不要用思想或念頭去定義感受，一二三四五六七八，九十十一十二

好 我們現在閉氣二十秒

三二一，第二回合，1 2 3 4 5 6 7 8，9 10 11 12，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

持續感受就好，我們心情快樂，吐出負能量

12345678，9 10 11 12，12345678，1 2 3 4 5 6 7 8 9 10 11 12，繼續專注地感受體內所產生的感覺

好 現在閉氣20秒

3 2 1，Round 3，1 2 3 4 5 6 7 8，123456789101112，12345678，一 二 三 四 五 六 七 八 九 十 十一 十二，跟自己身體同在，你現在在宇宙中最安全的地方

感受這一刻的完整度，你現在有感覺還缺什麼嗎，一二三四五六七八，9 10 11 12，1 2 3 4 5 6 7 8，9 10 11 12，很好，我們接下來就在這裡

躺五分鐘，你什麼都不用做

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，優優獨播劇場——YoYo Television Series Exclusive，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，給身邊壓力比較大的朋友，你可以在下面找到我們的LINE群組的連線，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

Hey everyone, I'm Ed. Today I'll share a fairly advanced technique called quantum breathing. This extremely slow, deep breathing is said to release oxytocin, the love hormone, and bring profound relaxation. We'll take three breaths per minute. Breathe in through your nose for eight seconds. Then exhale through your nose for twelve seconds. You can also use your mouth. What matters most is breathing smoothly and freely.

As you exhale, you can use victorious breath, or throat breathing. It's called Ujjayi breathing. Exhale as if you're fogging up a mirror. Like this. Make that sound. You'll feel a slight engagement in your throat. Use just a little effort. Like this.

We'll do three rounds. Seven breaths per round. After the seventh breath of each round, once you've exhaled, hold for twenty seconds. After twenty seconds, continue without pausing. Start the second round.

There are no extra holds or pauses between rounds. We'll do all three rounds in a row. The key to this technique and its benefits is that as you breathe, you keep noticing as you inhale and exhale, every sensation arising in your body. Any sensation is welcome.

For example, feel the air gently brushing your nostrils, then moving into the area around your mouth, perhaps, then your throat, then your chest, then your belly. Feel all the sensations within,

like expansion and contraction. Keep following every sensation that arises. Explore how your breath creates a sense of flow within. Sometimes these sensations won't necessarily stay within what you think of

as the path of the air. They can arise anywhere in your body. Anywhere at all. Simply put, as you breathe, focus all your attention on every sensation your breath creates. Let your awareness be unrestricted.

Okay. Now sit comfortably, or lie down. Choose any position you like. For this quantum breathing practice, though, I strongly recommend lying down. It helps you relax much more deeply. It's especially suited to breathing this slowly.

Let's begin. 3, 2, 1. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9. 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. As you breathe in, focus only on feeling

whatever arises within your body.

Exhale as if fogging a mirror. Lengthen your exhale. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Let your awareness go wherever it goes. Don't use thoughts to define your sensations. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12.

Now hold for twenty seconds.

3, 2, 1. Round two. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Keep letting your awareness follow your breath and the sensations it creates within. Don't judge your sensations or question whether your breath caused them.

Just keep feeling. Feel happy. Exhale negative energy.

1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Keep focusing on the sensations within your body.

Now hold for twenty seconds.

3, 2, 1. Round three. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. Be present with your body. You're in the safest place in the universe.

Feel the wholeness of this moment. Does anything feel missing right now? 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. 1, 2, 3, 4, 5, 6, 7, 8. 9, 10, 11, 12. Very good. Now stay here

and lie still for five minutes. There's nothing you need to do.

Please like, subscribe, share, and donate to support Mingjing and Diandian. YoYo Television Series Exclusive. Please like, subscribe, share, and donate to support Mingjing and Diandian. Share this with friends who are feeling stressed. You can find the link to our LINE group below. We offer free live breathwork classes every Saturday. Event updates will be posted in the group. If you have any questions about breathwork,

you can leave a comment on our YouTube channel. If you don't want to do any of that, please at least subscribe. Thank you.