改寫大腦創傷迴路【釋放愛的賀爾蒙】雙流呼吸法 20min Guided WimHof Breathwork

Yo 大家好，我是Ed，歡迎來到愛德菲利的呼吸空間，今天我們要做的是世界上第一次出現的自創呼吸法，我把它叫做雙流呼吸法，Dual Flow Combo Breathwork，這個獨特的呼吸combo將讓你能進入忘卻煩惱，直接進入心流flow，每天做更能讓你平常生活都能維持在這個神奇的又舒服的狀態中，那在我們開始前，讓我先分享一個每日小知識，怎麼樣每天晚上都睡得很好

我今天來分享一個13210的睡眠衛生法則，那麼就是13210裡面的10，就是我們在睡覺前的第十個小時，要停止攝取咖啡因，因為很多人其實咖啡因代謝的時間，是超過十個小時，例如說如果我九點就睡覺的話，那我大概在十一點之後

我就不能再喝咖啡了，那麼三呢，三就是睡覺三小時前，不要吃東西或喝酒，因為這個會讓身體的血液，從大腦和休息的器官分散開來，尤其當我們的呼吸率下降時，我們會分散大量的氧氣和能量

當氧氣下降時，大腦無法順利進入快速動延期，跟生眠修復狀態，然後二呢，二就是睡覺兩小時前不要工作，更不要把工作帶到臥室裡面，因為習慣在臥室裡工作，你的大腦就會習慣性的

在房間裡維持讓你緊張的狀態跟情緒，然後一呢，就是睡前一小時儘量家中燈光全部調暗或是甚至關掉，特別是要避免看手機的藍光，因為藍光會讓褪黑激素降低，讓睡眠品質下降，然後最後到0就是0打盹，意思就是說像鬧鐘響了或是到了時間起來

就立刻醒來，愛打盹呢其實也沒什麼，但只是在研究中看到一個禮拜光是打盹，就可以浪費兩到四個小時的寶貴時間，而且他們也發現呢，像就算有人打盹了大概30分鐘，他其實也不會感覺到，或是感受到更多的能量

或是更有精神，OK好，小翹們就這麼說完了，接下來就讓我介紹一下，我們今天要學習的新風格，今天要學的風格叫做雙流風格，就是把兩個不同的呼吸風格混搭，交叉一起做

用吸吐產生出悅耳的節奏感，冰人淨化雙流，就是嘴靜嘴粗，先冰人然後淨化，像這樣，再來就是冰人反淨化雙流，先冰人然後反轉淨化，像這樣

OK 好，就這樣很簡單，我們開始聽著模仿我的聲音一起做，那我們開始吧，Round 1，冰人淨化雙流，嘴近嘴出，持續跟隨著體力呼吸時的感受

讓胸口能往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜

冰人反靜化，先冰人再反靜化，是不是開始有節奏感了呢？

是你，還是整個空間在呼吸？，5，4，3，2，1，大腿吸氣 然後閉氣，暈暈的也沒有關係喔

五 四 三 二 一，第一 氣全部吐掉後 閉氣，嘴上輕鬆地上揚微笑，閉氣過程時，持續掃描任何緊繃的部位，然後持續放掉達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好

沒差別的，5 4 3 2 1，大口進氣，然後閉氣，5 4 3 2 1，氣吐掉，這一輪就結束了，3 2 1

Round 2，嘴近 嘴出，持續跟隨著體內呼吸時的感受

讓胸口門往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜，冰冷反淨化，先冰冷再反淨化，是不是開始有節奏感了呢

是你還是整個空間在呼吸，五，四，三，二，一，大口吸氣 然後閉氣，暈暈的也沒有關係哦

5 4 3 2 1，氣全部吐掉後，閉氣，嘴上輕鬆的上揚微笑，閉氣過程時，持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆

念頭跟身體緊繃部位一樣，鬆掉放掉就好，沒差別的

5 4 3 2 1，大口吸氣 然後閉氣，5 4 3 2 1，氣吐掉，這一輪就結束了，3 2 1，Round 3，嘴近嘴出

持續跟隨著體力呼吸時的感受，讓胸口能往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜

冰冷反淨化，先冰冷再反淨化，是不是開始有節奏感了呢？

是你，還是整個空間在呼吸？，5，4，3，2，大口吸氣 然後閉氣，暈暈的也沒有關係喔，5 4 3 2 1

氣全部吐掉後 閉氣，嘴上輕鬆地上揚微笑，力氣過程時，持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好

沒差別的

5 4 3 2 1，大口進氣，然後閉氣，5 4 3 2 1，氣吐掉，這一輪就結束了，3 2 1，Round 4

嘴近嘴出，持續跟隨著體內呼吸時的感受，讓胸口能往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜

冰人反靜化，先冰人再反靜化，是不是開始有節奏感了呢，是你 還是整個空間在呼吸，五，四，三，二

一，大口吸氣 然後閉氣，暈暈的也沒有關係喔

5 4 3 2 1，氣全部吐掉後 閉氣，嘴上輕鬆地上仰迴向，閉氣過程時 持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好

沒差別的

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，5 4 3 2 1，大口吸氣，然後閉氣

五 四 三 二 一，氣吐掉 這一輪就結束了，三 二 一，五個回合，嘴近 嘴粗，持續跟隨著，體內呼吸時的感受，讓胸口能往前伸展

同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜

冰人反靜化，先冰人再反靜化，是不是開始有節奏感了呢？

是你，還是整個空間在呼吸？，5，4，3，2，大口吸氣 然後閉氣，暈暈的也沒有關係喔，5 4 3 2 1

氣全部吐掉後 閉氣，嘴上輕鬆地上揚微笑，力氣過程時，持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好

沒差別的

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，5 4 3 2 1，大口吸氣，然後閉氣，5 4 3 2 1，氣吐掉，這一輪就結束了，3 2 1

Round 6，嘴近嘴出，持續跟隨著體內呼吸時的感受，讓胸口能往前伸展，同時全身一起呼吸

每一次呼吸都讓你更接近內在的平靜，冰人反靜化，先冰人再反靜化，是不是開始了節奏感了呢，是你還是整個空間在呼吸，五，四，三

二，一，大口吸氣，然後閉氣，勻勻的也沒有關係哦

五，四，三，二，一，氣全部吐掉後，閉氣，嘴上輕鬆地上揚為下

閉氣過程時，持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好，沒差別的

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，5 4 3 2 1，大口進氣，然後閉氣

5 4 3 2 1，氣吐掉，這一輪就結束了，你都做完了，很贊哦，謝謝你今天陪我一起呼吸，我在這請大家幫我跟菲利一個忙，請在訂閱後在下方留言

你觀察做呼吸法後的心情，或是性格上有沒有些什麼樣的轉變，還有你可以在下方找到我們LINE群組的連線，我們每週六都會進行免費的直播呼吸課程，還有我們會分享一些最新最酷的一些，醫學跟科學的最新知識，活動資訊都會在群裡釋出，中國香港馬來西亞等地區的朋友們

下方有解鎖地區的海外LINE群組可以加入哦，OK好拜拜，拜拜

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!