昆達里尼脊椎呼吸：重啟神經系統、消除腦霧的「生物駭客」技術

有，我是Ed，我們今天要做一個能啟動修復能量升級體能的，昆德里尼呼吸法，在這段旅途中，我們要結合呼吸與脊椎動作來喚醒你身體裡沉睡的能量，這套Kundalini Spinal Breathing，就是昆達里尼脊椎呼吸，就像是幫你的神經系統做一次深層的排毒，把卡在背部的壓力通通排擠出去

動作非常簡單，跟著節奏做就好，吸氣時頭跟脊椎往後拱，吐氣時身體往內捲，就像一個幫浦一樣，一開一合把能量打進脊椎裡，不要過度伸展，傷了就不好了，動作以舒服為主，動作時，想象你的頭頂有一根繩子往上拉，不要過度仰頭或折脖子，而是讓整個背部像波浪一樣擺動，輕鬆

力量是來自胸椎與腹部的推動，脖子只是順著脊椎的延伸，流程是有四輪，第一輪是慢速，第二輪是加速，第三輪是快速，全過程用鼻進嘴出，每一輪都有幾十次的呼吸，然後接著還會分別有，一分鐘，一分半

兩分鐘的閉氣過程，最後第四輪，有一個六秒進六秒出的呼吸冥想，全程鼻進鼻出，如果一開始覺得卡卡的，盡力就好，動作不用太大，順暢最重要

過程中如果頭暈，隨時停下來休息也沒有關係，這是你的旅程，不用比較，專注感受身體節奏就好，現在先調整成一個舒服的坐姿，彈腿或坐在椅子邊緣都很好，然後我們的手就放在膝蓋或是大腿上

閉著眼睛準備喚醒你的脊椎，我們開始第一輪，Round 1 慢速節奏，吸氣，頭跟脊椎往後仰，吐氣，身體往內卷，吸氣

吐氣

動作不用緊，感受脊椎一節一節地開啟，吸氣時去感受胸口的張力，吐氣時把背部的頸繃推出去

還有十下

4

3，2，1，2，3，4，一，深吸一口氣

挺胸，讓氣停在胸口，鎖住骨盆底肌的能量，把專注力帶到雙眉之間，hold住30秒

3，2，1，現在輕輕吐氣，身體放鬆回正，完全放掉到底，然後保持閉氣，放鬆在這個空白的狀態裡

還有30秒

3，2，1，再次吸氣，鎖住骨盆底肌的能量，然後閉氣15秒

3，2，1，氣放掉這一輪就結束了，Round 2，加速節奏

吸 拱起 吐 內捲

吸 拱起 吐 內捲

加大動作的幅度，讓你的脊椎像一個邦普一樣，吸氣時把能量打進去，吐氣時把壓力擠出來

讓這個激烈的呼吸與音樂，吸引你體內的快樂音，還有十下，5，4，3，2，1

5，4，3，2，1

深吸一口氣，抬頭挺胸，鎖住骨盆底肌，想象能量沿著脊椎往上衝，衝到頭頂，然後我們hold住30秒，3，2

1，現在慢慢吐氣，把不是你的都吐掉，然後保持閉氣，感受只有你的空間

持續保持放鬆狀態

還有30秒，三，二，一，再次吸氣，然後閉氣15秒，把鼓噴底肌的能量輕輕地鎖住，3

2，1，氣吐掉放掉，這一輪結束，Round 3，快速節奏進入最後的高潮，心痛，像火一樣的呼吸

保持歌唱，不要停

i know you，還有十下，5，4，3，2，1，深吸一口氣

完全挺胸，用力鎖住，把能量鎖在身體裡，專注力集中在雙眼之後，感受那股電流，3，2，1.現在緩緩吐氣到底

讓身體像融化一樣放鬆下來

在沒有空氣的狀況下保持閉氣，在這個寧靜與空白裡休息

放鬆全身是避氣跟修復的關鍵

優優獨播劇場——YoYo Television Series Exclusive，還有三十秒

3，2，1，再次吸氣，然後閉氣15秒

3，2，1，氣，吐掉放掉，讓呼吸回到自然，最後一輪追加的bonus，我們進入我們的身心整合冥想，過程中舌頂上顎，然後我們在這個五分鐘內

我們會是用六秒靜氣，然後六秒出氣，六秒靜氣時，想象一股溫暖的金色光球，從你的骨盆底肌開始，沿著脊椎後方，然後慢慢地向上爬，經過後腦槽抵達頭頂

吐氣時想象這股光像溫暖的泉水，從你的臉頰、喉嚨、胸口慢慢地流下來，然後當這股光流下來時，想象這股光停留在你的肚臍深處，就是下丹田的位置，在那裡所有的能量聚整合一顆發亮的小圓球，那我們就這樣持續地做五分鐘，六秒進出

脊椎不用動，就正常鼻進鼻出呼吸就好，那我們開始吧

優優獨播劇場——YoYo Television Series Exclusive，呼吸，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，呼吸，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，呼吸，好，冥想結束了

脊椎周圍是不是有一股溫暖，通透的流動感，這不是什麼神秘力量，這是生物學，我們剛才透過物理性的脊椎運動，像邦普一樣，重新啟動了你的自律神經系統，我們剛才把激發出的能量

透過迴圈引導重新儲存在你身體的核心裡，這種狀態能讓你在面對接下來高壓工作時，能保持更長久的專注力與抗壓性，如果你喜歡這種科學高效的呼吸練習，別忘了幫我按贊訂閱，然後也分享給你身邊那些，隨時需要保持最佳狀況的好友們，如果你也喜歡這種科學高效的呼吸練習

別忘了幫我按贊訂閱，然後也分享那些給你身邊，需要隨時保持最佳狀態的好友們，然後也歡迎留言告訴我，練習完後你現在的體感是微熱呢，還是清爽的麻感，我們下次見，用呼吸調整我們人生的節奏

Hi, I'm Ed. Today, we'll awaken your healing energy and boost your vitality with Kundalini breathing. We'll combine breath and spinal movement to awaken your body's dormant energy. This practice is called Kundalini Spinal Breathing. It pairs Kundalini breathing with spinal movement. Think of it as a deep cleanse for your nervous system, releasing tension trapped in your back.

The movements are simple. Just follow the rhythm. Breathe in, gently arching your head and spine back. Breathe out, curling inward. Like a pump, open and close to move energy through your spine. Don't overstretch. Keep the movements comfortable. Imagine a string gently lifting the crown of your head. Don't tip your head too far back or bend your neck sharply. Let your back move like a gentle wave.

Let your upper back and core drive the movement. Your neck simply follows your spine. There are four rounds. The first is slow, and the second picks up speed. The third is fast. Throughout these rounds, breathe in through your nose and out through your mouth. Each round includes several dozen breaths, followed by breath holds lasting one minute, a minute and a half,

and two minutes, respectively. In the fourth and final round, we'll meditate, breathing in for six seconds and out for six. Breathe in and out through your nose throughout. If it feels awkward at first, just do what you can. Keep the movements small. Focus on a smooth flow.

If you feel dizzy, stop and rest whenever you need to. This is your journey. There's no need to compare. Just tune in to your body's rhythm. Now find a comfortable seat. Sit cross-legged or on the edge of a chair. Rest your hands on your knees or thighs.

Close your eyes and prepare to awaken your spine. Let's begin round one. Round 1: Slow pace. Breathe in. Gently arch your head and spine back. Breathe out. Curl inward. Breathe in.

Breathe out.

Keep the movement relaxed. Feel your spine opening, one vertebra at a time. As you inhale, feel your chest expand. As you exhale, release the tension in your back.

Ten more.

4

3 2 1 2 3 4 1 Breathe in deeply.

Lift your chest. Hold the breath in your chest. Engage your pelvic floor to hold the energy. Bring your attention between your eyebrows. Hold for 30 seconds.

3 2 1 Now exhale gently. Relax and return to center. Exhale fully. Hold your breath out. Relax into this stillness.

30 seconds left.

3 2 1 Breathe in again. Engage your pelvic floor to hold the energy. Hold for 15 seconds.

3 2 1 Exhale to finish this round. Round 2. Pick up the pace.

Inhale, arch. Exhale, curl.

Inhale, arch. Exhale, curl.

Make the movements bigger. Let your spine move like a pump. Breathe in, drawing energy in. Breathe out, releasing tension.

Let this powerful breathing and the music awaken the joy within you. Ten more. 5 4 3 2 1

5 4 3 2 1

Breathe in deeply. Lift your head and chest. Engage your pelvic floor. Imagine energy surging up your spine to the crown of your head. Hold for 30 seconds. 3 2

1 Now exhale slowly. Release everything that isn't yours. Hold your breath out. Feel this space that's yours alone

Stay relaxed

30 seconds left Three Two One Breathe in again Hold for 15 seconds Gently engage your pelvic floor to hold the energy 3

2 1 Exhale and let go That completes this round Round 3 Pick up the pace for the final peak Heartache Breathe like fire

Keep singing Don't stop

I know you Ten more breaths 5 4 3 2 1 Breathe in deeply

Lift your chest fully Hold tight Keep the energy locked inside Focus behind your eyes Feel that electric current 3 2 1. Slowly exhale fully

Let your body relax as if melting

Hold with your lungs empty Rest in this stillness and emptiness

Relaxing your whole body is key to breath holds and recovery

YoYo Television Series Exclusive 30 seconds left

3 2 1 Breathe in again, then hold for 15 seconds

3 2 1 Exhale, let go, and breathe naturally One final bonus round Let's begin our mind-body integration meditation Keep your tongue against the roof of your mouth For the next five minutes

Breathe in for six seconds Then exhale for six seconds As you breathe in for six seconds Imagine a warm ball of golden light Starting at your pelvic floor Moving along the back of your spine Slowly rising Past the back of your head to your crown

As you exhale, imagine the light flowing like warm spring water Slowly down your cheeks, throat, and chest As this light flows down Imagine it settling deep behind your navel At your lower dantian, your body's energy center Let all the energy gather there into a small, glowing ball Continue like this for five minutes Six seconds in, six seconds out

Keep your spine still Just breathe naturally through your nose Let's begin

YoYo Television Series Exclusive Breathe YoYo Television Series Exclusive

Please like, subscribe, share, and donate to support Mingjing and Diandian Breathe Please like, subscribe, share, and donate to support Mingjing and Diandian Breathe Okay The meditation is complete

Do you feel warmth around your spine And a clear, free-flowing sensation? This isn't some mysterious force It's biology Through the spinal movements we just did We acted like a pump Restarting your autonomic nervous system We took the energy we activated

And guided it in a loop back into your body's core This state can help you handle demanding work ahead With longer-lasting focus and resilience to stress If you enjoyed this efficient, science-based breathing practice Remember to like and subscribe And share it with your friends Who need to stay at their best If you also enjoy this efficient, science-based breathing practice

Remember to like and subscribe And share it with your friends Who need to stay at their best Leave a comment and tell me Does your body feel gently warm after practicing Or do you feel a refreshing tingle? See you next time Let's use our breath to tune the rhythm of our lives