鼻進鼻出的神奇【粒線體翻新】雙流呼吸：初學者友善呼吸引導 | Beginners Guided Breathwork

今天的呼吸風格會是一半速度的集氣雙流，然後接著正常速度的迴圈呼吸法，溫霍夫賓人自己也說過，慢速單有百分之百的放鬆，再加上百分之百的專注，效果是最好的，集氣雙流的做法是先集氣呼吸法，然後再進化呼吸法，然後再來是集氣呼吸法，然後接著反轉進化呼吸法，然後做法呢聽起來就是像這樣子，然後再來就是迴圈呼吸法，就是嘴巴跟喉嚨全開，像呼吸到極限喘氣那樣子，然後在進氣跟出氣之間沒有任何的間隔

OK 那麼在我們開始之前，請加入我們的LINE呼吸群組，連結在下方，在那裡你不僅能遇到許多成功克服健康挑戰的同學們，還可以獲得他們的經驗分享和鼓勵，更重要的是我們會不定期分享一些科學研究證實的健康資訊，能幫助你用最輕鬆簡單的方式把健康最佳化，OK 好

那我們就來開始吧，Round 1，極氣進化雙流，移進移出，每次吐氣吐到底，同時呼吸到身體左右邊，讓胸口能往前伸展，允許整個身體一起呼吸

不要限制任何身體的部位

2，1，吸氣 反轉 進化，出氣時 感受全身軟掉風調量

呼吸時 專注力越高，爽感就越高，全身一起呼吸，但全身要放鬆

2，1，迴圈呼吸法，吸到底，吐到底，加油，好

五，四，三，二，一

大口進氣 然後閉氣

5 4 3 2 1，氣吐到底 然後閉氣，嘴上輕鬆上揚微笑，掃描任何緊繃的部位，目標達到全身百分之百放鬆，閉不了氣，小吸一口氣，吐掉後繼續閉氣

身體越放鬆，效果就越好哦

5 4 3 2 1，大口進氣 然後閉氣

5 4 3 2 1，氣吐掉 這個回合就結束了，3 2 1，Round 2，移進 移出，每次吐氣吐到底，同時呼吸到身體左右邊，讓胸口能往前伸展

允許整個身體一起呼吸，不要限制任何身體的部位

二，一，吸氣反轉 進化，出氣時感受全身軟掉風調量

呼吸時，專注力越高爽感就越高哦，全身一起呼吸，但全身要放縱

三，2，1，迴圈呼吸法

吸到底，吐到底，加油

大口進氣，然後閉氣，五，四，三，二，一，吸足到底

然後閉氣，嘴上輕鬆上揚微笑，掃描任何緊繃的部位，目標達到全身百分之百放鬆，閉不了氣，小吸一口氣，吐掉後繼續閉氣，身體越放鬆

效果就越好哦

如果有念頭出現，鬆掉放掉，就回到體幹裡來

5 4 3 2 1，大頭進氣 然後閉氣

5 4 3 2 1，氣吐掉 這個回合就結束了，3 2 1，Round 3，鼻進鼻出，每次吐氣吐到底，同時呼吸到身體左右邊，讓胸口能往前伸展

允許整個身體一起呼吸，不要限制任何身體的部位，三，二

機器反轉，進化，出氣時，感受全身軟掉放掉，呼吸時，專注力越高，爽感就越高，全身一起呼吸

但全身要放縱

三，二，一，迴圈呼吸法，吸到底，吐到底，加油

一，二，三，四，五，六，七，八

九，十，四，三，二

一，大口進氣 然後閉氣

5 4 3 2 1，吐氣吐到底，然後閉氣，嘴上輕鬆上揚微笑，掃描任何緊繃的部位，目標達到全身百分之百放鬆，閉不了氣，小吸一口氣

吐掉後繼續閉氣，身體越放鬆，效果就越好喔

如果有念頭出現，鬆掉放掉就回到體幹裡來

5 4 3 2 1，大口吸氣，然後閉氣

5，4，3，2，1，氣吐掉，這個回合就結束了，在你離開前

也請幫忙分享，自己做完後，有什麼特別的體驗，是不是感覺跟魔法一樣啊，初學者可以分享，感受到的任何感覺，或是遇到的問題，也可以在下方留言

還有你可以在下方找到，我們LINE群組的連結，我們每週六都會進行，免費的直播呼吸課程，我們在群組裡，也會分享一些能讓你身體，非常健康 心情很好，的實作的醫學知識

活動訊息，都在群裡釋出，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，OK好，拜拜

Today we'll do half-speed dual-flow breathing, followed by normal-speed circular breathing. Wim Hof himself says slow breathing works best with complete relaxation and total focus. For dual-flow breathing, alternate energy-building and evolution breaths, then energy-building and reverse evolution breaths. It sounds like this. Next comes circular breathing. Open your mouth and throat fully. Like panting when you're out of breath. Leave no pause between inhaling and exhaling.

OK, before we begin, join our LINE breathwork group. The link is below. You'll meet others who've overcome health challenges, and hear their experiences and encouragement. We also share research-backed health information from time to time to help you improve your health simply and easily. All right.

Let's begin. Round 1 Energy-building and evolution dual flow. Breathe in and out through your nose. Exhale fully each time. Breathe into both sides of your body. Let your chest expand forward. Let your whole body breathe.

Don't restrict any part of your body.

2 1 Breathe in. Switch to reverse evolution breathing. As you exhale, feel your whole body soften and release.

The more you focus on your breathing, the better it feels. Breathe with your whole body. Keep your whole body relaxed.

2 1 Circular breathing. Breathe in fully. Exhale fully. Keep going. Good.

5 4 3 2 1

Breathe in deeply. Hold.

5 4 3 2 1 Exhale fully. Hold. Let a gentle smile form. Scan for any tension. Let your whole body relax completely. If you can't hold any longer, take a small breath in. Exhale, then hold again.

The more relaxed your body, the better the results.

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 nose. Exhale fully each time. Breathe into both sides of your body. Let your chest expand forward.

Let your whole body breathe. Don't restrict any part of your body.

2 1 Breathe in. Switch to reverse evolution breathing. As you exhale, feel your whole body soften and release.

As you breathe, the more you focus, the better it feels. Breathe with your whole body. Keep your whole body relaxed.

3 2 1 Circular breathing.

Breathe in fully. Exhale fully. Keep going.

Breathe in deeply. Hold. 5 4 3 2 1 Exhale fully.

Hold. Let a gentle smile form. Scan for any tension. Let your whole body relax completely. If you can't hold any longer, take a small breath in. Exhale, then hold again. The more relaxed your body,

the better the results.

If thoughts arise, let them go and return to the sensations in your body.

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 nose. Exhale fully each time. Breathe into both sides of your body. Let your chest expand forward.

Let your whole body breathe. Don't restrict any part of your body. 3 2

Breathe in. Reverse. Evolution breathing. As you exhale, feel your whole body soften and release. As you breathe, The more you focus, the better it feels. Breathe with your whole body.

Let your whole body relax.

Three Two One Cyclic breathing. Breathe in fully. Exhale fully. Keep going!

One Two Three Four Five Six Seven Eight

Nine Ten Four Three Two

One Breathe in deeply, then hold.

5 4 3 2 1 Exhale fully. Hold. Let your lips soften into a smile. Scan for any tension. Aim to relax your whole body completely. If you can't hold any longer, take a small breath in.

Exhale, then hold again. The more you relax, the better it works.

If thoughts arise, let them go and return to your body.

5 4 3 2 1 Breathe in deeply. Hold.

5 4 3 2 1 Exhale. That completes this round. Before you go,

please share what you experienced during the practice. Doesn't it feel like magic? If you're new, share anything you felt or any difficulties you had. Leave a comment below.

You'll also find a link to our LINE group below. Every Saturday, we offer a free live breathwork class. In the group, we also share practical health tips to help you feel healthy and happy, grounded in medical knowledge.

Event announcements are also posted in the group. For friends in China, Hong Kong, Malaysia, and elsewhere, there's a link below to our overseas LINE group without regional restrictions. Feel free to join. All right! Bye!