Be a Little Gentle With Yourself | 20 Min Dual Flow Breathwork

Yo, everyone! I'm Ed. Welcome to Ed Feely's breathing space. Today, we're trying a breathing method I created—a world first. I call it Dual Flow Combo Breathwork. This unique combo helps you let go of worries and enter a flow state. Practice daily to bring this wonderful, relaxed feeling into everyday life. Before we begin, let me share today's quick tip: how to sleep well every night.

Today, I'll share the 13-2-1-0 sleep hygiene rule. Let's start with the 10 in that rule. Ten hours before bedtime, stop consuming caffeine. For many people, clearing caffeine from the body takes more than ten hours. For example, if I go to bed at nine, then after about eleven in the morning,

I stop drinking coffee. What about three? Three hours before bedtime, stop eating and drinking alcohol. These divert blood flow away from the brain and organs that need rest. Especially as our breathing slows, a lot of oxygen and energy gets redirected.

When oxygen levels drop, the brain has trouble entering REM sleep and deep, restorative sleep. Next comes two. Stop working two hours before bedtime. And keep work out of the bedroom. If you regularly work in your bedroom, your brain gets used to

staying tense and stressed in that space. And one? An hour before bed, dim all the lights or turn them off. Especially avoid blue light from your phone. Blue light lowers melatonin levels and reduces sleep quality. Finally, zero means no snoozing. When your alarm rings or it's time to get up,

wake up right away. There's nothing wrong with enjoying a snooze. But research suggests that snoozing alone can cost you two to four precious hours a week. Researchers also found that even after snoozing for about 30 minutes, people didn't actually feel any more energized

or alert. Okay! That's it for today's quick tip. Now, let me introduce the new style we'll learn today. It's called Dual Flow. We mix two different breathing styles and alternate between them.

The inhales and exhales create a pleasing rhythm. Iceman–Cleansing Dual Flow. Breathe in and out through your mouth. First Iceman, then Cleansing. Like this. Next is Iceman–Reverse Cleansing Dual Flow. First Iceman, then Reverse Cleansing. Like this.

Okay! It's that simple. Listen and copy my breathing as we go. Let's begin. Round 1 Iceman–Cleansing Dual Flow. Breathe in and out through your mouth. Stay with the feeling of your breath inside your body.

Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace.

Iceman–Reverse Cleansing. First Iceman, then Reverse Cleansing. Starting to feel the rhythm?

Is it you breathing, or the whole space? 5 4 3 2 1 Breathe in deeply. Hold. It's okay if you feel a little lightheaded.

5, 4, 3, 2, 1. Exhale fully. Hold. Let a gentle smile lift your lips. As you hold your breath, keep scanning for any tension. Keep letting go until your whole body relaxes. Thoughts are like tension in your body. Just soften and let them go.

It's the same process. 5, 4, 3, 2, 1. Breathe in deeply. Hold. 5, 4, 3, 2, 1. Exhale. That completes this round. 3, 2, 1.

Round 2 Breathe in and out through your mouth. Stay with the feeling of your breath inside your body.

Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace. Iceman–Reverse Cleansing. First Iceman, then Reverse Cleansing. Starting to feel the rhythm?

Is it you breathing, or the whole space? 5 4 3 2 1 Breathe in deeply. Hold. It's okay if you feel a little lightheaded.

5, 4, 3, 2, 1. Exhale fully. Hold. Let a gentle smile form. As you hold, keep scanning for tension. Keep letting it go. Relax your whole body.

Treat thoughts like tension in your body. Just relax and let them go. It's the same.

5 4 3 2 1 Breathe in deeply. Hold. 5 4 3 2 1 Exhale. That completes this round. 3 2 1 Round 3 Breathe in and out through your mouth.

Keep following the feeling of your breath. Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace.

Cold, then cleansing. First the cold, then the cleansing. Starting to feel the rhythm?

Are you breathing, or is the whole space breathing? 5 4 3 2 Breathe in deeply. Hold. It's okay to feel a little dizzy. 5 4 3 2 1

Exhale fully. Hold. Let a gentle smile form. As you hold, keep scanning for tension. Keep letting it go. Relax your whole body. Treat thoughts like tension in your body. Just relax and let them go.

It's the same.

5 4 3 2 1 Breathe in deeply. Hold. 5 4 3 2 1 Exhale. That completes this round. 3 2 1 Round 4

Breathe in and out through your mouth. Keep feeling the breath within your body. Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace.

Cold, then cleansing. First the cold, then the cleansing. Starting to feel the rhythm? Are you breathing, or is the whole space breathing? 5 4 3 2

1 Breathe in deeply. Hold. It's okay to feel a little dizzy.

5 4 3 2 1 Exhale fully. Hold. Let a gentle smile form. As you hold, keep scanning for tension. Keep letting it go. Relax your whole body. Treat thoughts like tension in your body. Just relax and let them go.

It's the same.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 5 4 3 2 1 Breathe in deeply. Hold.

5 4 3 2 1 Exhale. That completes this round. 3 2 1 Round 5 Breathe in and out through your mouth. Keep following the feeling of breath within your body. Let your chest expand forward.

Breathe with your whole body. Each breath brings you closer to inner peace.

Cold, then cleansing. First the cold, then the cleansing. Starting to feel the rhythm?

Are you breathing, or is the whole space breathing? 5 4 3 2 Breathe in deeply. Hold. It's okay to feel a little dizzy. 5 4 3 2 1

Exhale fully. Hold. Let a gentle smile form. As you hold, keep scanning for tension. Keep letting it go. Relax your whole body. Treat thoughts like tension in your body. Just relax and let them go.

It's the same.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 5 4 3 2 1 Breathe in deeply. Hold. 5 4 3 2 1 Exhale. That completes this round. 3 2 1

Round 6 Breathe in and out through your mouth. Keep feeling the breath within your body. Let your chest open forward. Breathe with your whole body.

Each breath brings you closer to inner peace. Wim Hof breathing and reverse purification. Wim Hof first, then reverse purification. Are you starting to feel the rhythm? Are you breathing, or is the whole space breathing? Five Four Three

Two One Breathe in deeply. Hold. It's okay to feel a little lightheaded.

Five Four Three Two One Exhale fully. Hold. Let your lips lift into a gentle smile.

As you hold your breath, keep scanning for any tension. Keep letting it go. Relax your whole body. Treat thoughts like tension in your body. Just relax and let them go. It's the same.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 5, 4, 3, 2, 1 Breathe in deeply. Hold.

5, 4, 3, 2, 1 Exhale. That completes this round. You did it all. Great job! Thank you for breathing with me today. Please do Philly and me a favor. Subscribe, then leave a comment below.

Tell us how you feel after breathwork, or whether you've noticed any changes in your personality. You'll also find a link to our LINE group below. We offer free live breathwork sessions every Saturday. We also share exciting new findings in medicine and science. All event details will be posted in the group. For friends in China, Hong Kong, Malaysia, and elsewhere,

there's an overseas LINE group link below that bypasses regional restrictions. Okay, bye! Bye!