進入奇幻舒壓世界！10分鐘【冰人呼吸引導】 10 min Guided Wim Hof Breathwork

大家好，我是Eddie，歡迎來到病人呼吸法的引導，我們今天的呼吸節奏將會為你帶來正能量和快樂，我們接觸的一切事物都能夠影響我們的感受，包括我們看的劇、聽的音樂，還有腦袋裡的思想，讓我們用有智慧的意志選擇自己要吸收什麼樣的能量，我們今天會進行三組呼吸，嘴巴吸氣、嘴巴吐氣，想像嘴巴里有一個吸珍珠奶茶的吸管吸氣，試著讓你的呼吸聲跟我離魔一樣，呼吸的節奏會是四秒進然後四秒出

像這樣，第二段節奏是雙倍速度，兩秒進兩秒出，像這樣，呼吸後會接著一分鐘的閉氣，我們先來找到舒服的姿勢，躺著坐著都可以，我們準備開始吧

三，二，一，第一回合，一，二，三，四

一，二，三，四，一，二，3 4 1 2 3 4，跟好呼吸的節奏

用氣把肚子和胸腔填滿，把氣完全吐掉，讓呼吸和吐氣之間不要有停頓，再兩下就雙倍速度

雙倍速度，吸吞，給我有力的深呼吸，最後五下，三，二，大口吸氣，然後閉住氣

把能量送到頭頂去

三，二，一，把氣完全吐掉，我們來開始一分鐘的避氣，完全放鬆你的身體，臉上帶著一點微笑，讓意識進入身體裡

感受滿滿的正能量和快樂，如果避不住氣也沒有關係，可以吸一小口，然後馬上吐掉後再繼續避住氣，最後30秒，享受現在這一刻的當下

最後10秒，5，4，3，2，1，大口吸氣，然後閉住氣

把整個身體收緊

3，2，1，把氣全部吐掉，我們準備進行下個回合，3 2 1，Round 2，1 2 3 4

深呼吸，再五下

再兩下就雙倍速度

雙倍速度，四吋，3，2，大口吸氣 然後閉氣，把整個身體收緊

3，2，1，把氣全部吐掉，讓身體進入深層的放鬆，我們來進行一分鐘的閉氣，我們把意識從外界收回身體裡，所有的快樂都在這裡

這是外界的物質，無法帶給你的滿足感，享受這一刻，你自己創造出的愉悅與寧靜，最後三十秒，再十秒，3，2

1，大口吸氣，然後閉住氣，把能量送上來，3，2，1，把氣全部吐掉

做得很棒，我們準備進行最後一個回合，3，2，1，Round 3，這是最後一個回合了，加油

繼續深深地呼吸，把所有的正能量都吸進來

再三下就進入雙倍速度

三

二

一

雙倍速度，給我有力量的呼吸

最後五下，三，二，大口吸氣，然後閉氣，臉上帶出一個微笑，三，二

一，把氣全部吐出來，我們來開始一分鐘的避氣，掃描你整個身體，看看哪裡還有緊繃的地方，我們繼續往裡面走，進入感激，心 進入快樂和愉悅裡

最後30秒

再十秒，五，四，三，二，一，大口吸氣，然後閉住氣

感受你的眉間

三，二，一，把氣全部吐掉，讓呼吸回到正常的節奏，感受你現在的狀態，臉上繼續帶著微笑，把現在這一份正能量帶進你接下來的一整天

我們來接著三分鐘的冥想，如果喜歡我們的影片，請給我個訂閱按贊，也歡迎加入我們的LINE群組

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，感謝觀看，優優獨播劇場——YoYo Television Series Exclusive

Hi everyone, I'm Eddie. Welcome to this guided breathwork session. Today's breathing rhythm will bring you positive energy and joy. Everything we take in affects how we feel—the shows we watch, the music we hear, and our thoughts. Let's choose wisely what energy we take in. We'll do three rounds, breathing in and out through the mouth. Breathe in as if sipping through a bubble tea straw. Try to match the sound of my breathing. Breathe in for four seconds, then out for four.

Like this. Then we'll double the pace. Two seconds in, two seconds out. Like this. After breathing, we'll hold for one minute. First, get comfortable. You can lie down or sit. Let's begin.

Three. Two. One. Round one. One. Two. Three. Four.

One. Two. Three. Four. One. Two. Three, four, one, two, three, four. Keep breathing with the rhythm.

Fill your belly and chest with air. Exhale fully. Keep breathing smoothly, with no pauses. Two more breaths, then double the pace.

Double the pace. In, out. Take strong, deep breaths. Five more breaths. Three. Two. Breathe in deeply. Hold.

Send the energy to the top of your head.

Three. Two. One. Exhale fully. Now hold for one minute. Relax your whole body. Let a gentle smile form. Bring your awareness into your body.

Feel the positive energy and joy. It's okay if you can't keep holding. Take a small breath in. Then exhale right away and hold again. Thirty seconds left. Enjoy this moment.

Ten seconds left. Five. Four. Three. Two. One. Breathe in deeply. Hold.

Tense your whole body.

Three. Two. One. Exhale fully. Get ready for the next round. Three, two, one. Round two. One, two, three, four.

Breathe deeply. Five more breaths.

Two more breaths, then double the pace.

Double the pace. In, out. Three. Two. Breathe in deeply. Hold. Tense your whole body.

Three. Two. One. Exhale fully. Let your body relax deeply. Hold for one minute. Bring your awareness back into your body. All the joy is right here.

This is a sense of fulfillment that material things can't give you. Enjoy this moment. The joy and peace you've created. Thirty seconds left. Ten more seconds. Three. Two.

One. Breathe in deeply. Hold. Bring the energy up. Three. Two. One. Exhale fully.

Great job. Get ready for the final round. Three. Two. One. Round three. This is the final round. Keep going.

Keep breathing deeply. Breathe in all that positive energy.

Three more breaths, then double the pace.

Three

Two

One

Double the pace Breathe powerfully

Five more breaths Three Two Breathe in deeply Hold Smile Three Two

One Exhale fully Hold for one minute Scan your whole body Notice any remaining tension Go deeper within Feel gratitude Let your heart fill with joy and delight

Thirty seconds left

Ten more seconds Five Four Three Two One Breathe in deeply Hold

Feel the space between your eyebrows

Three Two One Exhale fully Return to your natural breathing rhythm Notice how you feel now Keep smiling Carry this positive energy into the rest of your day

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