10分鐘掉入溫柔睡眠狀態【冰人呼吸引導】 10 min Guided Wim Hof Breathwork

嘿你好，我是飛利，歡迎來到能量呼吸法的引導，今天我們來進行比較緩慢的呼吸節奏，這個節奏能立即帶給你助眠和放鬆的效果，它能釋放掉你身體的緊繃感和壓力，呼吸的節奏會是兩秒吸氣，兩秒吐氣，吸氣和吐氣都是用嘴巴進行，讓你的每一下吐氣都把你的身體帶往更深層的放鬆

也把氣完全吐出來，呼吸節奏會像這樣，我們每一回合的呼吸後會接著閉氣，這次的呼吸引導會放更多專注，在察覺你的身體和進入深度的放鬆，我們現在找到最舒服的姿勢，躺著坐著都可以，閉上你的眼睛

我們準備開始第一回合，3 2 1，Round 1，全身放鬆的吸氣，把氣完全吐掉，吸，吐

深呼吸 吐氣

深呼吸 吐氣

繼續跟著節奏

再十口，每一下吐氣讓身體越來越放鬆，再五下

3，2，1

大口吸氣，然後閉住這口氣，專心在你頭頂

3，2，1，E. 把氣全部吐掉，我們開始40秒的B7，讓意識進入你整個身體，找出任何緊繃的部位，嘗試讓它放鬆

離開你的思想，開啟你所有的感官

再10秒

5，4，3，2，1 大口吸氣然後閉氣15秒，感受你身體的能量

3，2，1 把氣完全吐掉，放鬆你的身體，我們準備開始第二回合

跟著聲音和呼吸的節奏

專注地進行每一下呼吸

吸緊放鬆，吐出壓力，深呼吸，吐氣，吸，吐

再試下，回到呼吸裡，回到身體裡，進去這個當下

再五下，三，二，一，大口吸氣然後閉住它，放專注在你的眉間，3，2

1，把氣完全吐掉，我們開始50秒的閉氣，感受你的心跳

沒有過去，沒有未來，我們只有這一刻的當下

再十秒，5，4，3，2，1，大口吸氣然後閉住它，感受你的身體

3，2，1，把氣完全吐掉，放鬆個幾秒，察覺你現在身體的感受，我們準備進行下一個回合，三

二，一，round three，這是最後一個回合，加油，給我你百分之百的專注

讓氣灌滿你的全身，深呼吸，吐氣，吸，吐，深呼吸，吐氣

感受身體吐氣的時候越來越放鬆，再試下，吸進快樂，吸進平靜，你正在進化你人生，再五下

三，二，一，大口吸氣然後逼住它

3，2，1，把氣完全吐掉，我們開始一分鐘的逼氣

讓身體完全的放鬆，從頭到腳的掃描你的身體，感受你透過呼吸獲得的能量

這是靠你自己製造出來的寧靜，再十秒，五，四，三，二，一，大口吸氣

然後閉住它，放專注在眉間，繼續閉氣

3，2，1，把氣全部吐掉，現在完全放鬆，讓呼吸回到正常的節奏，閉著眼睛好好享受你現在的狀態，我們來接著三分鐘的冥想

能引導你做呼吸法是我的榮幸，我還在下面放上呼吸法引導的播放清單，和LINE群組的連結，謝謝收看，優優獨播劇場——YoYo Television Series Exclusive

Hey, I'm Fili. Welcome to this guided energy breathwork session. Today, we'll breathe at a slower pace. This rhythm helps you relax and drift off to sleep. It releases tension and stress from your body. Breathe in for two seconds, then out for two seconds. Breathe in and out through your mouth. Let each exhale take you deeper into relaxation.

Exhale fully. Here's the rhythm. After each round, we'll hold our breath. This session focuses more on body awareness and deep relaxation. Find your most comfortable position. You can lie down or sit. Close your eyes.

Get ready for round one. 3, 2, 1 Round 1 Breathe in. Relax your whole body. Exhale fully. Breathe in. Breathe out.

Breathe in deeply. Breathe out.

Breathe in deeply. Breathe out.

Keep following the rhythm.

Ten more breaths. Relax more with each exhale. Five more breaths.

3 2 1

Breathe in deeply. Hold. Focus on the crown of your head.

3, 2, 1 Exhale fully. Hold for 40 seconds. Scan your whole body. Notice any tension and let it soften.

Step out of your thoughts. Awaken all your senses.

Ten more seconds.

5 4 3 2 1. Breathe in deeply. Hold for 15 seconds. Feel the energy in your body.

3 2 1. Exhale fully. Relax your body. Get ready for round two.

Follow the sound and rhythm of the breath.

Give each breath your full attention.

Breathe in relaxation. Breathe out stress. Breathe in deeply. Breathe out. Breathe in. Breathe out.

Ten more breaths. Return to your breath. Return to your body. Come into this moment.

Five more breaths. 3 2 1 Breathe in deeply. Hold. Focus between your eyebrows. 3 2

1 Exhale fully. Hold for 50 seconds. Feel your heartbeat.

There is no past. There is no future. There is only this moment.

Ten more seconds. 5 4 3 2 1 Breathe in deeply. Hold. Feel your body.

3 2 1 Exhale fully. Relax for a few seconds. Notice how your body feels now. Get ready for the next round. 3

2 1 Round 3 This is the final round. Keep going. Give this your full attention.

Let the breath fill your whole body. Breathe in deeply. Breathe out. Breathe in. Breathe out. Breathe in deeply. Breathe out.

Feel your body relax more with each exhale. Ten more breaths. Breathe in joy. Breathe in peace. You're transforming your life. Five more breaths.

3 2 1 Breathe in deeply. Hold.

3 2 1 Exhale fully. Let's begin a one-minute breath hold.

Relax your whole body. Scan your body from head to toe. Feel the energy you've gained through breathing.

This is the calm you've created yourself. Ten more seconds. Five. Four. Three. Two. One. Breathe in deeply.

Hold. Focus between your eyebrows. Keep holding.

3 2 1 Exhale fully. Now relax completely. Let your breathing return to normal. Keep your eyes closed and enjoy how you feel. Let's continue with three minutes of meditation.

It's an honor to guide your breathwork. I've linked a guided breathwork playlist below, along with a link to the LINE group. Thanks for watching. YoYo Television Series Exclusive