ADHD 友善！10 回合【火呼吸】 10 Rounds of Breath of Fire

歡迎回到呼吸空間，今天的旅程是10個回合的火呼吸引導，火呼吸是鼻子吐氣，像這樣，這不是普通的呼吸練習，它將會幫助你重新塑造你的神經系統，與多巴胺，但是這樣的效果不會因為一次的練習，就徹底改變

它需要持續重複，才會達到這樣的效果，所以我們邀請你，每天一次，連續15天，讓你的身體透過持續不斷的練習，掌握這樣的主導權，如果你是第一次嘗試

我建議你從我的上一步15天基礎挑戰開始，在練習的過程中如果感到不適，可以隨時補吸一口氣，或回到自然的呼吸狀態，請聽你的聲音，比完成回合還要更重要，現在，找到一個舒服的姿勢

躺著，或坐著都可以，放鬆你的肩膀，讓你的腹部柔軟，準備好了嗎？，3，2，1

Round 1，火呼吸，一時吐氣，感受腹部的彈動，喚醒核心能量，3，2，1

最後一口氣，深深吸氣，把氣吐光，然後閉氣，放鬆是不抗拒任何感覺，三，二，一

讓我們深呼吸，好好感受這陣，陰麻的感覺，準備好了嗎，三，二，一，Round 2 火呼吸

3，2，1，最後一口氣，深深吸氣，把氣吐光，然後閉氣

每一秒身體都在適應，你是安全的，你的身體知道該怎麼做，三，二，一，讓我們深呼吸，好好感受這陣暈來的感覺

準備好了嗎，3 2 1，讓順，我呼吸，3，2，1，最後一口氣

深深吸氣，把氣吐光，然後鼻氣

感受空氣離開後的空間，好好享受它，三，二，一，讓我們深呼吸，好好感受這陣暈麻的感覺

準備好了嗎？，3，2，1，Round 4 火呼吸

3，2，1，最後一口氣，深深吸氣，把氣吐光，然後閉氣

胸口的壓力是二氧化碳變化的自然反應，這是在訓練你的神經韌性

3，2，1，讓我們深呼吸，好好感受這陣陰麻的感覺

準備好了嗎，3，2，1，Round 5，火呼吸

3，2，1，最後一口氣，深深吸氣，把氣吐光，然後閉氣

放鬆是不抗拒任何感覺

3，2，1，讓我們深呼吸，好好感受這陣暈麻的感覺，準備好了嗎，三，二

一，我呼吸，3，2，1，最後一口氣，深深吸氣，把氣吐光

然後閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，呼吸暫停，但覺知是清醒的，你的意識正在經過它

三，二，一，讓我們深呼吸，好好感受這陣暈麻的感覺

準備好了嗎？，3，2，1，Round 7 火呼吸，3，2，1

最後一口氣，深深吸氣，把氣塗光，然後鼻氣

當你停止呼吸時，你的身體依然是安全的，相信它，感受它

3，2，1，讓我們深呼吸，好好感受這陣，淹麻的感覺

準備好了嗎，3，2，1，我呼吸，三，二，一

最後一口氣，深深吸氣，把氣吐光，然後閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，放鬆不是沒有感覺，而是讓感覺自來自去

優優獨播劇場——YoYo Television Series Exclusive，3 2 1，讓我們深呼吸，好好感受這陣優雅的感覺

準備好了嗎，3 2 1，Round 9 火呼吸，倒數第二輪喔，3，2，1，最後一口氣

深深吸氣，把氣吐光，然後閉氣

你可能會感覺到胸口的壓力，或心跳變得明顯，這不是缺氧，而是你體內的二氧化碳正在上升

念頭出現也沒有關係，它會像雲一樣自然流動飄過

3，2，1，我們恢復正常呼吸，在進入最後一輪前，我們做十次深呼吸

呼吸，準備好了嗎，3，2，1，我呼吸，最後一輪

3，二，一，最後一口氣，深深吸氣，把氣塗光，然後閉氣

把注意力放在胸口和腹部，感受空氣離開身體後留下來的空間，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，跌氣的每一秒，身體都在適應，好好感受它，你是安全的，你的身體知道該怎麼做

3，2，1，現在，讓呼吸自然回到你的身體，用鼻子吸氣，嘴巴吐氣，感受你身體的能量

自然，分放流動的感覺，呼吸，謝謝你今天陪我一起練習呼吸，現在你可以閉上雙眼，好好感受你剛開始之前有什麼不一樣的，可以在留言區分享告訴我們，並在接下來的15天堅持練習

最後，記得呼吸，記得歡笑，Peace

優優獨播劇場——YoYo Television Series Exclusive

Welcome back to Breathing Space Today's journey is 10 guided rounds of Breath of Fire For Breath of Fire, exhale through your nose, like this This isn't an ordinary breathing practice It will help reshape your nervous system And your dopamine response But a single session Won't change everything

It takes consistent practice To achieve these effects So we invite you to practice Once a day For 15 days straight Through consistent practice, let your body Learn to take control If this is your first time

I recommend starting with my previous 15-day beginner challenge If you feel uncomfortable during practice Take an extra breath whenever you need Or return to your natural breathing Listen to your body That matters more than finishing a round Now Find a comfortable position

Lie down Or sit Relax your shoulders Soften your belly Ready? 3 2 1

Round 1 Breath of Fire Keep exhaling Feel your belly pulse Awaken your core energy 3 2 1

One last breath Breathe in deeply Exhale fully Hold Relaxation means letting every sensation be 3 2 1

Take a deep breath Notice this wave Of tingling Ready? 3 2 1 Round 2: Breath of Fire

3 2 1 One last breath Breathe in deeply Exhale fully Hold

Your body is adapting with every second You are safe Your body knows what to do 3 2 1 Take a deep breath Notice this wave of lightheadedness

Ready? 3, 2, 1 Round 3 Breath of Fire 3 2 1 One last breath

Breathe in deeply Exhale fully Hold

Feel the space left after the air flows out Enjoy it 3 2 1 Take a deep breath Notice this wave of lightheadedness and tingling

Ready? 3 2 1 Round 4: Breath of Fire

3 2 1 One last breath Breathe in deeply Exhale fully Hold

Chest pressure is a natural response to changing carbon dioxide levels This builds resilience in your nervous system

3 2 1 Take a deep breath Notice this wave of tingling

Ready? 3 2 1 Round 5 Breath of Fire

3 2 1 One last breath Breathe in deeply Exhale fully Hold

Relaxing means not resisting any sensation.

3 2 1 Take a deep breath Feel the lightheadedness and tingling. Ready? 3 2

1 Breath of fire 3 2 1 One last breath Breathe in deeply Exhale fully

Hold

Please like, subscribe, share, and donate to support Mingjing and Diandian. Your breath is paused. But your awareness stays clear. Stay aware as you move through this.

3 2 1 Take a deep breath Feel the lightheadedness and tingling.

Ready? 3 2 1 Round 7: Breath of fire 3 2 1

One last breath Breathe in deeply Exhale fully Hold

When you stop breathing, your body is still safe. Trust it. Feel it.

3 2 1 Take a deep breath Feel this wave of lightheadedness and tingling.

Ready? 3 2 1 Breath of fire 3 2 1

One last breath Breathe in deeply Exhale fully Hold

Please like, subscribe, share, and donate to support Mingjing and Diandian. Relaxing doesn't mean feeling nothing. It means letting sensations come and go.

YoYo Television Series Exclusive 3, 2, 1 Take a deep breath Enjoy this graceful feeling.

Ready? 3, 2, 1 Round 9: Breath of fire This is the second-to-last round. 3 2 1 One last breath

Breathe in deeply Exhale fully Hold

You may feel pressure in your chest or notice your heartbeat more. This isn't a lack of oxygen. It's carbon dioxide building up in your body.

It's okay if thoughts arise. They'll drift past naturally, like clouds.

3 2 1 Return to normal breathing Before the final round, take ten deep breaths.

Breathe Ready? 3 2 1 Breath of fire Final round

3 2 1 One last breath Breathe in deeply Exhale fully Hold

Focus on your chest and belly. Feel the space left after the air leaves your body. Please like, subscribe, share, and donate to support Mingjing and Diandian. With every second you hold, your body adapts. Feel it fully. You are safe. Your body knows what to do.

3 2 1 Now, let your breath return naturally. Breathe in through your nose Exhale through your mouth Feel the energy in your body

Naturally Feel it flowing freely Breathe Thank you for practicing breathwork with me today Now close your eyes Notice what feels different from before you began Share your experience in the comments Keep practicing for the next 15 days

Finally Remember to breathe Remember to laugh Peace

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