慢速昆達里尼脊椎呼吸：啟動副交感神經、終結失眠焦慮的「睡前生物駭客」

歡迎來到呼吸空間的Breath Lab，今天我們要做一個比較慢、比較溫和的昆達里尼脊椎呼吸，如果你最近覺得焦慮、緊繃、背很硬、，肩頸很卡，或是睡前腦袋停不下來，這支練習會很適合你，這個動作很簡單，吸氣時

胸口微微開啟，脊椎往後拱，吐氣時，腹部微微收回，身體往內卷，就像用呼吸，慢慢按摩你的脊椎，吸氣時

想象你的頭頂有一條線輕輕往上拉，讓脊椎保持空間往上伸展，內卷的時候我們就在卷的過程把氣全部都吐掉，今天的練習會分成三個部分，全部過程都可以用鼻進嘴出，如果呼吸不順暢的話，也可以嘴進嘴出，進氣量會更大哦

第一段，五秒進五秒出，慢速開啟脊椎，第二段，三秒進三秒出，加快一滴滴，第三段，兩秒進兩秒出，穩定流動的呼吸，第四段，身體坐直，把我們剛剛創造出的能量鎖進身體裡

這一部分有五分鐘的四秒進四秒出的緩慢呼吸，現在請坐在一個舒服的位置，你可以盤腿坐，也可以坐在椅子邊緣，雙手可以放在膝蓋腳踝或大腿上，那麼請閉上眼睛，讓肩膀放鬆，下巴微微內收

我們開始吧，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

吸氣時去感受胸口的張力，吐氣時把背部的緊繃推出去

5，4，3，二，三

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

手腳或是身體感覺麻麻的都是正常的，頭暈暈的也沒有關係，這是做呼吸法時的正常反應，還有30秒

如果閉不了氣，小吸一口氣吐掉後繼續閉氣就好了，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 穩定節奏

吸，拱起，吐內捲，吸拱起，吐內捲，吸氣向後，伸開脊椎，吐氣收腹，強力擠壓

把能量打進去，把壓力擠出來

還有十下，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，五

四

三

二

一，深吸一口氣，抬頭挺胸，鎖住骨盆底肌，想像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

3，2，1，再次吸氣，然後閉氣15秒，把骨盆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，加速節奏

吸，吸 吐

吸氣 拉長脊椎 吐氣 擰乾壓力

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，還有10下，5，4，3，2，深吸一口氣，完全挺胸

用力鎖住骨盆底肌，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

還有三十秒

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，現在最後一輪，動作停下來，身體保持靜止

不用再做脊椎動作，現在只感受身體裡的流動，感受背部，胸口，腹部，慢慢安定下來，我們開始做五分鐘的平衡呼吸，節奏很簡單

就是四秒進四秒出，用鼻進鼻出就好，那我們就開始吧

優優獨播劇場——YoYo Television Series Exclusive，呼吸，Zither Harp，啊

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，呼吸

呼吸，好，冥想結束了

現在先不要急著睜開眼睛，感受一下你的身體，背部是不是比較松，胸口是不是比較開，腦袋是不是比剛才安靜一點了，剛才我們做的其實很簡單，用呼吸帶動脊椎，用脊椎放鬆背部

再用穩定的呼吸，讓整個身體慢慢安定下來，這個練習很適合在睡前焦慮時，或長時間工作後坐，尤其當你覺得背很緊，心很亂，或身體停不下來的時候，可以回來跟著這支影片練一次

如果你喜歡今天的慢速版本，記得幫我按贊訂閱，也可以留言告訴我，你練完之後，是背部變鬆，還是整個人變安靜，最後如果想要得到更多健康養生，還有呼吸的知識的話

請加入我們的LINE群組，連線在留言區裡面，還有在我們的敘述裡面都有，我是Ed，這是呼吸空間，我們下次呼吸見

優優獨播劇場——YoYo Television Series Exclusive

Welcome to Breath Space's Breath Lab. Today we'll practice slow, gentle Kundalini spinal breathing. If you've been feeling anxious, tense, or stiff in your back, tight in your neck and shoulders, or unable to quiet your mind before bed, this practice is for you. The movement is simple. Breathe in.

Gently open your chest. Arch your spine back. Breathe out. Gently draw your belly in. Curl inward. Let your breath gently massage your spine. As you breathe in,

imagine a thread gently lifting the crown of your head. Lengthen upward, creating space in your spine. As you curl inward, exhale fully. Today's practice has three parts. Throughout, you can breathe in through your nose and out through your mouth. If that feels difficult, breathe in and out through your mouth. This lets you take in more air.

Part one: five seconds in, five seconds out. Slowly loosen your spine. Part two: three seconds in, three seconds out. Pick up the pace just a little. Part three: two seconds in, two seconds out. Keep your breath flowing steadily. Part four: sit tall. Seal the energy we've just created into your body.

Breathe slowly for five minutes: four seconds in, four seconds out. Now find a comfortable seat. You can sit cross-legged or on the edge of a chair. Rest your hands on your knees, ankles, or thighs. Close your eyes. Relax your shoulders. Tuck your chin slightly.

Let's begin. Round 1: Slow Pace Breathe in. Tilt your head and arch your spine back. Breathe out. Curl inward. Breathe in. Breathe out.

Feel the stretch across your chest as you inhale. Release the tension in your back as you exhale.

5 4 3 2 3

Breathe in deeply. Lift your chest. Hold the breath in your chest. Engage your pelvic floor to seal in the energy. Focus on the space 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.

Tingling in your hands, feet, or body is normal. Feeling a little dizzy is okay too. These are normal responses to breathwork. 30 seconds left.

If you can't hold any longer, take a small breath in, exhale, and hold again. 3 2 1 Breathe in again. Engage your pelvic floor to seal in the energy. Hold for 15 seconds.

3, 2, 1 Exhale. This round is complete.

Round 2: Steady Pace

Breathe in. Arch back. Breathe out. Curl inward. Breathe in. Arch back. Breathe out. Curl inward. Breathe in. Lean back. Lengthen your spine. Breathe out. Draw your belly in. Squeeze firmly.

Draw the energy in. Squeeze the stress out.

Ten more. Please like, subscribe, share, and donate to support Mingjing and Diandian. 5

4

3

2

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

3 2 1 Now exhale slowly. Breathe out everything that isn't yours. Hold your breath out. Feel this space that's yours alone.

Stay relaxed.

30 seconds left.

3 2 1 Breathe in again. Hold for 15 seconds. Gently engage your pelvic floor to seal in the energy. 3 2

1 Exhale and release That completes this round

Round 3 Pick up the pace

Breathe in Breathe in, breathe out

Inhale, lengthen your spine. Exhale, wring out the tension

Please like, subscribe, share, and donate to support Mingjing and Diandian 10 more 5 4 3 2 Take a deep breath Lift your chest fully

Firmly engage your pelvic floor Hold the energy inside your body Focus just behind your eyes Feel that electric current

3 2 1 Now slowly exhale fully Let your body soften and melt

Hold with your lungs empty Rest in this stillness and space

Relaxing your whole body is key to breath retention and recovery

30 seconds left

Breathe in again, then hold for 15 seconds

3 2 1 Exhale and release Let your breath return to normal Now for the final round Stop moving Keep your body still

No more spinal movements Just feel the flow within your body Feel your back Your chest Your abdomen Slowly settle We'll now do five minutes of balanced breathing The rhythm is simple

Four seconds in, four seconds out Breathe in and out through your nose Let's begin

YoYo Television Series Exclusive Breathe Zither Harp Ah

Please like, subscribe, share, and donate to support Mingjing and Diandian Breathe

Breathe That completes the meditation

Keep your eyes closed for now Notice how your body feels Does your back feel more relaxed? Does your chest feel more open? Is your mind a little quieter now? What we just did was simple We used the breath to move the spine And spinal movement to relax the back

Then, with steady breathing We let the whole body slowly settle This practice is great when you feel anxious before bed Or after a long stretch of work Especially when your back feels tight Your mind feels restless Or your body just won't settle Come back and follow this video again

If you enjoyed today's slower version Please like and subscribe You can also leave a comment And tell me how you feel afterward Is your back more relaxed? Or do you feel calmer overall? Finally, if you'd like more tips on health and wellness And want to learn more about breathing

Please join our LINE group The link is in the comments And in the description I'm Ed This is Breathing Space See you next time for another breath

YoYo Television Series Exclusive