笨小笨Energizing Bellows Breath Meditation歌词由Robert Bahedry演唱，出自专辑《Energizing ”Bellows Breath” Meditation》，下面是《Energizing Bellows Breath Meditation》完整版歌词！
Energizing Bellows Breath Meditation歌词完整版
Energizing ‘Bhastrika’ or Bellows Breath
Hello … I’m Robert Bahedry. Welcome to Breathe with Robert and this guided breathing practice for energizing body, clearing the mind, while reducing anxiety … Today we’re working with a powerful, dynamic breathing technique known as Bhastrika - or Bellows – Breath … the perfect way to start your day, or anytime you’re feeling listless DURING your day, and is a great alternative to caffeine! It is known as Bellows Breath because you’ll be using your diaphragm to dynamically pump air in-and-out of your lungs, while inhaling AND exhaling through your nose! Just like a blacksmith’s bellows! Hence the name.
This traditional, yogic, energetic breathing practice helps clear brain fog and physical sluggishness by enhancing your levels of vitality – that is, your life force – raising your energy and boosting your mood. By practicing this technique several times a day, you can also raise your metabolism rate and improve digestion. And because of the boost in mental and physical energy resulting from Bhastrika – or Bellows - Breath, avoid practicing it before going to bed … DO NOT PRACTICE this breathing technique if you are pregnant, suffer from seizures, epilepsy, hypertension, cardiovascular disease, or panic disorders. If you are not 100% sure, always check with your doctor first.
Because this dynamic breathing technique is done entirely through your nose, grab some tissues right now and blow your nose … (0:10) … Turn off all notifications and find somewhere quiet where you won’t be disturbed or distracted for the next 5 or 6 minutes … Sit comfortably with your spine straight and settle into your sacred space … Ground your energy and be here, now, in this present moment … Find stillness and connect with your natural breath in and out of your nose … Relax your jaw, your shoulders, and your hips … And just breathe.
I shall now explain how to perform Bellows Breath. And by the way, your arms play a very important, active role during this technique. We’ll get to what they’ll be doing in a minute but let’s practice the breath first.
1. Sit up straight with your shoulders relaxed. Take a sharp, deep inhale in through your nose, expanding your lower belly (SFX).
2. Exhale forcefully through your nose – again using your diaphragm (SFX).
3. Let’s try that again … sharp, deep inhale through your nose into the lower belly (SFX).
4. Forceful exhale through the nose (SFX).
5. Your inhale should take one second as should each exhale … that makes up ONE ROUND of Bellows Breath.
6. Now let’s add the arm movement …
7. Raise your arms up in the air, hands wide open on your in-breath (SFX) … on your out-breath, bring your arms down and tuck your elbows into your rib cage, making fists with your hands (SFX).
8. Inhale arms up (SFX) … exhale elbows into the rib cage.
9. It’s important that your Bellows Breath is coming from your diaphragm – your lower belly – throughout the entire practice.
Let us now do TEN ROUNDS together … If your start to feel dizzy at any point in this practice, stop the breath, take a break and resume when you are ready.
TEN ROUNDS … Stop the Bellows Breath and take a deep cleansing breath in through your nose (SFX) … open mouth exhale (SFX) … notice how you are feeling physically and mentally. If this enough for you today, you stop here and get your day started. If you’re ready for the second go-round, we’ll do 20 rounds this time:
TWENTY ROUNDS … Stop the Bellows Breath … take a deep cleansing breath in through your nose (SFX) … open mouth exhale (SFX) … again, notice how you are feeling physically and mentally, after the second time around. You can call it a day at this juncture if that’s enough. If you’d like to go a third time, we’re going for 30 rounds this time:
THIRTY ROUNDS … And stop the Bellows Breath … that’s all for today … take a deep cleansing breath in through your nose (SFX) … open mouth exhale (SFX). Return to your natural breath now, breathing in and out through your nose. Relax and notice how you are feeling after the work you just did. Check-in physically and mentally. Check-in emotionally.
Well done … That’s it for your meditation practice today … Enjoy the benefits of your work and thank yourself for showing up. Grab a drink of water, stretch, and yourself and your day going feeling grateful for today’s practice and the benefits it brings into your life. I look forward to practicing with you again soon. Have an amazing day. Namaste.
