这是在居家或者在办公环境可以进行的身体练习，帮助大家从身体层面体验到放松，减压和安定的力量。

敞开内部呼吸：https://mp.weixin.qq.com/s/-ID8gX2XFQou7fG_j3wO0Q

版权归属Ulrich Sollmann 老师所有

视频文字翻译：

hello hello hello Hello hello. So this time I have a good friend here.

你好，你好，你好，你好。这次我有个好朋友在这里。

so There's my breathing, so It is a blanket.

这是我的呼吸—这是一个毛毯。

well I put it together with some string. So it is quite hard not too hard of course because it has to be good and comfortable at the same time.

我用绳子把它们绑起来。所以说它有些坚实的，当然不是太硬，因为它需要同时又是舒适的。

I will show you three exercises to open up the chest the breathing of the chest.

我会你们展示三个打开胸腔的练习，打开胸腔呼吸的练习。

So i open up the diaphragm here the chest and the spine.

所以我打开，在这里的横膈膜，胸部，还有脊椎。

so I will show you this exerciseand you can tell them at home with well with such a good friend

我会给你们展示这个练习，你可以在家和好朋友一起练习。

And it's just easy if you I put my my blanket under my my back and I will show you and

还有，如果你把毯子放在背后，我可以很容易，展示给你看，然后

then you can just experience how it is.

你可以体验一下这种感觉。

so first is I lie down like this. and I put it underneath my diaphragm. and then I slowly lie down.

首先，我像这样躺下。我把它放在横膈膜下方，然后我慢慢地躺下。

Yeah like this. Maybe it hurts a little. So be careful and don't force yourself.

对，像这样。可能有点疼。所以小心点，对自己别太用力。

If it is too difficult maybe you can put some cushion under your shoulders and your head

如果太难的话，你可以放个垫子在肩膀和你的脑袋下面。

and then when you lie down there just like a cat. Maybe you remember cats. They can lie out everywhere.

当你就像猫一样躺在那里时，也许你知道猫咪们它们可以在任何地方躺着。

and They let go even if there's something which does not seem to be so comfortable

他们会安之若素，即使有些地方感觉起来不那么舒服

so （The Exercise）the intention of the exercise is to dress this little.

所以这个练习的目的是使得这部分，

so That's the muscles can let go time by time slowly.

这部分的肌肉一次一次慢慢地让其处于更舒缓自在的状态。

So this is the first part of the exercise the first position

这是第一个练习，练习的第一部分，第一个姿势。

and breathe in your belly that's important breathe in your belly and your diaphragm.

腹部吸气，这很重要，腹部吸气，还有横膈膜。

Maybe it hurts a little more. So don't force yourself. But be aware that there is a little pain because it's a tension. The chronic tension there.

也许这样会更疼一点。所以不用太过逞强。但觉察那部分疼痛因为那里有一些张力，一种慢性张力。

And when it's too much pain. Stop. and I will show you later how it is.

而当你承受了太多疼痛时。停下来。我待会再告诉你是怎么回事。

How to stop that you don't hurt yourself. and When you can lie like this just stay there for a little while and maybe after a while you will forget the pain.

怎样停止才能不让自己疼痛。当你能像这样躺下时，就在那待一会也许过一阵子，你就会忘记那种疼痛

Even if the pain is still there. Oh~ and It's important to have the legs like this.

即使疼痛还在。噢，腿这样摆放很重要。

And don't put them on the ground like it. Don't do it like this just listen in the air.

不要像这样放在地上，别这样。只是去听在空间里。

and When you move， change the position。just do it slowly to one side that is very important.

当你移动时，改变位置，一定要慢慢来，这点很重要。

Do it very slowly on one side and Don't lift like this.

一边慢慢来，不要像这样的抬起。

And then you put the blanket a bit higher. Just I will show you just here.

然后你把毯子垫的位置往上挪一点。只要我会告诉你就在这里。

so This area can be tense and stretched and lose it up.

这个区域可以是紧张和拉伸的然后可以彻底放下。

And again you can just be there and stay there for awhile. Breathe in your belly

再说一次，你可以在那里待一段时间。腹部吸气，

and also into your breast in the chest. I mean and just let go. Maybe it is not so painful.

还有胸部胸腔。我的意思是放轻松，也许没那么疼。

Then the other one and be aware of the muscles which let go step by step perhaps or muscle by muscle

另一方面，注意肌肉，放松时是一步一步来的，或许是一块一块肌肉来，

or when they tense again and then they're going there. just be a way of this.

或者当他们再次紧张，然后再次放松。只是其中一种方式。

And you can stay there again for maybe 3,4,5 minutes if youlike and again when you change do it only in this way.

你可以在那里再待一段时间，3，4，5分钟，如果你愿意，当你改变位置时，只能用这种方式。

And then the third position is I put this and go and lie down with my spine.

第三个姿势是，我把这个放成和我脊椎一起躺下竖直贴合的位置。

Mhm，So that the shoulders and the rest of the body the trunk can just relax.

嗯，这样肩膀和身体的其他部分，躯干可以放松。

and You can also stay there for a while and just be aware and feel and sense how it is to relax.

你也可以在那里待一段时间，觉察，感受，感知放松是什么感觉。

Step by step, muscle by muscle.

一步步来，一块肌肉一块肌肉来。

and At the end when you finish after 3,4 minutes again remember go to the side to the opposition

最后，当你在3，4分钟后结束时，记住，先转身到一侧

and stay there for another minutes and be gentle to yourself. and Just let go again and be gentle to yourself.

在那里再待几分钟对自己温柔点。再次放松，温柔点对自己温柔些。

And when you think of something just let it go and be aware of how you feel now how you send your body.

当你想到什么，就让其自由的飘动。对你的感受保持觉察并且觉察身体的变化。

And I Remember when I'm working on my daily life I remember how often this part is tense

以及我记得当我忙于我的日常生活工作时，想起那时候有多忙碌、以及紧张和压力。

you know and then this little exercise is very helpful. It's very helpful because you can do it everywhere in your office or when you have a little break in the after lunch

你可以感觉到这个小练习很有帮助。这很有帮助，因为你可以在任何地方练习，例如办公室或者午饭后休息的时候做，

or in the evening or even in the morning or when you cannot sleep, you can just open up the breathing and then go a little and then go to sleep

晚上，甚至早上，睡不着的时候，你可以打开呼吸，然后去睡一会

Many people say it is easier for them to sleep then.

很多人说这样他们更容易入睡。

So just take your time and invite your breathing to open up and be gentle to yourself.

所以慢慢来，邀请你的呼吸,敞开心扉，对自己温柔点。

So bye bye. Have a nice time and enjoy your life. Bye bye. See you next time.

再见。玩得开心，享受生活。再见。下次见。