DMT 愛的呼吸法：打開心輪，找回嬰兒般的純粹平靜 | 15 Minutes Guided Breathwork
Breathwork for When You Feel Insecure | Soothe Anxiety and Loneliness | 15 Minutes Guided Breathwork
Yooo，我是 Ed，歡迎來到 呼吸空間 The Breath Lab。 如果你最近常常覺得焦慮、不安、孤單、委屈，或是晚上躺下來後腦袋停不下來，這支影片是為你準備的。 這是一段安撫型的節奏呼吸練習。 透過一輪一輪的深呼吸、加速呼吸與閉氣，我們會慢慢讓身體放下緊繃，讓心從「一直防備」的狀態，回到比較安定、柔軟、被接住的感覺。 你不需要做得完美。 你也不需要硬撐。 只要找一個安全舒服的地方躺下，戴上耳機，跟著呼吸就好。 適合這些時候練習： ✅ 焦慮不安 ✅ 孤單委屈 ✅ 難以入睡 ✅ 心裡很亂 ✅ 缺乏安全感 ✅ 想放鬆身體與情緒 👇【今天的呼吸結構】 這次練習共 3 輪，每輪包含： 正常節奏呼吸 深吸、放開，像海浪一樣自然流動。 加速呼吸 讓身體慢慢進入更深的釋放狀態。 閉氣練習 最後一口吸滿閉氣 30 秒 接著全吐空閉氣 每輪吐氣閉氣時間逐漸增加：60 秒 → 90 秒 → 120 秒 最後回氣吸滿閉氣 30 秒，一輪結束。 💡【練習提醒】 閉不住氣，沒有關係。 可以輕輕吸一小口氣，再繼續放鬆。 快速呼吸跟不上，也沒有關係。 盡量跟著節奏就好，不需要勉強。 閉氣時，重點不是硬撐。 重點是讓肩膀、臉、胸口和腹部慢慢放鬆。 吐氣時，盡量吐乾淨。 身體越放鬆，呼吸會越自然。 ⏳【影片章節】 0:00 開始前說明 1:55 第一輪：放下防備 6:32 第二輪：向內安撫 11:36 第三輪：回到安全感 ⚠️【安全提醒】 請務必在安全、可平躺或安穩坐著的環境下進行。 不要在開車、操作機械、游泳、泡澡或洗澡時練習。 過程中可能會出現頭暈、手腳發麻、身體發熱或情緒波動，這些都是常見反應。 但如果你感到強烈不適，請立刻停止，回到自然呼吸。 孕婦、有心血管疾病、高血壓、癲癇病史、重大身心疾病，或正在接受醫療治療者，請先諮詢專業醫師。 我們下次呼吸見。
課程逐字稿（中文）
YO！ 我是Ed，歡迎來到呼吸空間 The Breath Lab，之前的Kundalini呼吸很多人很喜歡，今天我們換個風格，回到最原始的呼吸，今天要帶的是一個DMT-I的呼吸，一種高強度的節奏呼吸能把你帶到非常深的意識狀態，並且讓我們把心都開啟，這會讓我們再次體驗到
當我們還是嬰兒的時候，還沒有被社會化之前，那種純粹無條件的愛的狀態，接著讓我來介紹一下今天的運動，那我們一組有三輪，每輪會分三個階段，全過程鼻進嘴出，第一階段是正常節奏的呼吸
第二階段是加速節奏的呼吸，然後在最後一次的呼吸的時候，我們要一大口氣吸滿氣，然後避氣30秒，避氣結束後氣吐掉，然後我們第一輪避氣60秒，第二輪90秒，然後第三輪120秒
然後避氣結束後呢，我們就再回氣30秒，然後吐氣一輪就結束了，那開始前先分享一些小訣竅，避氣時憋不了氣，小吸一口繼續避氣就好，呼吸速度覺得快的話，不用擔心
其實要全身放鬆，用橫割膜帶動，不要靠肌肉硬撐，跟不上節奏就儘量跟，不用勉強，然後閉氣時我們全身放鬆，才能閉得更久哦，最後想要靜氣量夠大的話
那我們吐氣時也要吐得夠徹底，那接下來就找個舒服的地方，坐好或躺著都可以，然後閉上眼睛，我們準備要開始了，Round 1，感受著每一個呼吸，都讓我們的心更加開啟
還有十下
3 2 1，加快節奏，雙倍速度，跟不上也沒有關係，盡力就好
還有十下，五，四，三，二，深吸，息息30秒，把專注力帶到你的胸口
感受它，充滿暖暖的愛，三，二，一，氣塗掉後，閉氣
頭頂放鬆，眼睛放鬆，下巴放鬆，脖子放鬆，一路放鬆到腳底
還有三十秒，這個安靜是你的，不用給任何人交代
3，2，1，再次深吸，然後把專注力放到我們的胸口，感受它慢慢地展開，三，二
一，氣放掉，這一輪就結束了
Round 2，不用完美，不用正確，你願意在這裡就夠了
還有十下
3，2，1，加快節奏，雙倍速度，你願意今天抽出時間跟努力來呼吸，你做得非常好
還有十下，5，4，3，2，1，深吸，息息
30秒，再次把專注力帶到我們的胸口，讓它放鬆，展開
三，二，一，氣吐掉後，閉氣，放鬆你的頭頂，你的胸口，你的肚子一路放鬆到腳底
然後全身放鬆
避氣的不舒服會過去，但你今天的努力會留下來，如果避不了氣，小吸一口，吐掉後繼續避氣就好了
還有30秒，三，二，一，再次深吸，在這個寧靜裡，感受你一直是被愛的
3，2，一，氣放掉，這一輪就結束了，round three
每次的吐氣，都是放下你不需要的東西，還有十下
3，2，1，加快節奏，雙倍速度
你做得非常好，這是最後的衝刺了
還有十下，5，4，3，2，1，深吸氣，然後閉氣30秒
全身放鬆，沉浸其中
3，2，1，氣吐掉後，閉氣，掃描全身有什麼緊繃的地方，然後把它們放鬆放掉
撐不住也沒有關係，你今天的努力，身體都感受得到
如果避不了氣，小吸一口，塗掉後繼續避氣就好了
還有30秒，三，二，一，再次深吸，每一次的回氣，都是回到自己的練習，記得這個感覺
你一直都是被愛的，一直都是，3，2，1，吐氣，這一輪結束，讓呼吸慢慢回到自然的節奏
身體不動，眼睛閉著，三輪下來，你的身體經歷了很多，感受一下現在的狀態，也許手腳在麻，也許全身在發熱，也許你感覺到一種很深的安靜
不管是什麼，都是對的，今天我們做的不只是呼吸練習，你在最不舒服的鼻涕裡，選擇留下來，你在最混亂的加速呼吸裡，沒有放棄，你給了自己這段時間
這本身就是對自己，最大的善意，記得剛才那些話，你一直都是被愛的，不是因為你做了什麼，是因為你本來就是，把這個感覺帶走，對自己溫柔一點
然後記得不只是今天哦，如果你喜歡今天這種結合高強度呼吸，跟內在覺察的練習，歡迎加入我們的LINE群組，連線在留言區跟說明欄裡，喜歡的話幫我按個贊，訂閱，分享那個你覺得需要對自己好一點的人
然後請留言告訴我，三輪結束後，你現在感受到的是什麼呢，我是Ed，用呼吸回到自己，下次見
Transcript (English)
Yo! I'm Ed. Welcome to The Breath Lab. Many of you loved the Kundalini breathwork. Today, let's switch gears and return to primal breathing. Today, I'll guide you through DMT-I breathwork. This intense, rhythmic breathing can take you into a deep state of consciousness. And help us open our hearts. It lets us reconnect with
what we felt as babies, before society shaped us: a state of pure, unconditional love. Let me walk you through today's practice. We'll do three rounds. Each round has three stages. Breathe in through your nose and out through your mouth throughout. First, breathe at a steady pace.
Then, speed up your breathing. On the last breath, breathe in fully. Then hold for 30 seconds. After the hold, exhale fully. Then hold for 60 seconds in round one, 90 seconds in round two, and 120 seconds in round three.
After that hold, breathe in again and hold for 30 seconds. Then exhale to finish the round. Before we begin, here are a few tips. If you can't keep holding, take a small breath in, then keep holding. If the pace feels fast, don't worry.
Relax your whole body. Let your diaphragm do the work. Don't force it with your muscles. Follow the rhythm as best you can. Don't push yourself. Relax your whole body during each hold. That will help you hold longer. To take a fuller breath in,
make sure you exhale fully, too. Now find a comfortable spot. Sit or lie down. Close your eyes. Let's get ready to begin. Round 1 Feel each breath open your heart a little more.
Ten more breaths.
3, 2, 1. Speed up. Double the pace. It's okay if you can't keep up. Just do your best.
Ten more breaths. 5. 4. 3. 2. Breathe in deeply. Hold for 30 seconds. Bring your attention to your chest.
Feel it fill with warm love. 3. 2. 1. Exhale fully. Hold.
Relax the top of your head. Relax your eyes. Relax your jaw. Relax your neck. Relax all the way down to your feet.
30 seconds left. This quiet is yours. You don't owe anyone an explanation.
3. 2. 1. Breathe in deeply again. Bring your attention to your chest. Feel it slowly open. 3. 2.
1. Exhale. That completes this round.
Round 2 You don't have to be perfect. You don't have to get it right. Just being here is enough.
Ten more breaths.
3. 2. 1. Speed up. Double the pace. You've made time and put in the effort to breathe today. You're doing great.
Ten more breaths. 5. 4. 3. 2. 1. Breathe in deeply. Hold.
30 seconds. Bring your attention back to your chest. Let it relax. Let it open.
3. 2. 1. Exhale fully. Hold. Relax the top of your head. Relax your chest. Relax your belly, all the way down to your feet.
Relax your whole body.
The discomfort of holding your breath will pass. But today's effort will stay with you. If you can't hold any longer, Take a small breath in. Exhale, then hold again.
30 seconds left. Three. Two. One. Breathe in deeply again. In this stillness, Feel that you've always been loved.
3. 2. One. Exhale. That completes this round. Round three.
With every exhale, Let go of what you no longer need. Ten more breaths.
3. 2. 1. Pick up the pace. Double the speed.
You're doing so well. This is the final push.
Ten more breaths. 5. 4. 3. 2. 1. Breathe in deeply. Hold for 30 seconds.
Relax your whole body. Sink into the moment.
3. 2. 1. Exhale. Hold. Scan your body for tension. Let it soften and release.
It's okay if you can't hold any longer. The effort you've made today— Your body feels it all.
If you can't hold any longer, Take a small breath in. Exhale, then hold again.
30 seconds left. Three. Two. One. Breathe in deeply again. Each recovery breath Is a practice in coming back to yourself. Remember this feeling.
You've always been loved. Always. 3. 2. 1. Exhale. That completes this round. Let your breathing return to its natural rhythm.
Keep your body still. Keep your eyes closed. Over these three rounds, Your body has been through a lot. Notice how you feel now. Your hands and feet may be tingling. You may feel warmth throughout your body. You may feel a deep stillness.
Whatever you're feeling, It's all okay. Today was more than a breathing practice. When holding your breath felt hardest, You chose to stay. When the fast breathing felt most chaotic, You didn't give up. You gave yourself this time.
That alone is A profound act of kindness to yourself. Remember those words. You've always been loved. Not because of anything you've done, But simply because you are you. Take this feeling with you. Be a little gentler with yourself.
And remember: not just today. If you enjoyed today's blend of intense breathwork And inner awareness, Join our LINE group. The link is in the comments and description. If you enjoyed this, give it a like. Subscribe. Share it with someone who could be kinder to themselves.
And tell me in the comments: After these three rounds, What are you feeling now? I'm Ed. Come back to yourself through your breath. See you next time.
SANCTUARI 呼吸法 App · 客製化你的呼吸練習，App 練習也會算進這裡的排行榜
