10分鐘【打通任督二脈】冰人呼吸法 10min Guided Wim Hof Breathwork

嘿，我是菲利，我們今天的呼吸法會能讓你體驗到深層的意識狀態，很短的時間就能給你超棒的好心情，給意識和身體進行深層的排毒和修復，大部分的人的意識和身體都隨著年齡不斷地往下波走，原因是因為他們缺乏像呼吸法這樣的練習，無法有效率地給自己的意識和身體做深層的排毒和修復，因為他看不到也摸不到，導致大部分的人常常忽略有潛意識這麼一回事，但事實上我們超過90%的腦部運作都是潛意識

等一下練完後你就能體會我在說什麼，保證你會感覺完全不一樣，今天這個引導我們會用兩種呼吸風格，第一個是火呼吸法，鼻子用力吐氣，不用刻意吸氣，讓吸氣自然的發生，像這樣

再來是迴圈呼吸法，吸吐都用嘴巴，嘴巴和喉嚨開啟，呈現開放放鬆的狀態，有點像是激烈運動在喘氣那樣，讓空氣沒有阻礙地在體內迴圈，像這樣

嘗試完全模仿我呼吸的聲音，你也該能夠聽到自己的呼吸聲，完全聽不到的話就代表吸得不夠深，引導結束的時候，也請在留言區分享給我們你做完的感受，身體的哪一個部位有感覺到震動，做前跟做完有感覺哪裡不一樣嗎，讓我們先找個舒服的地方

你可以躺著或是坐著，OK我們準備開始了，3，2，1，或呼吸法，鼻子用力吐氣，讓吸氣自然的發生

不用刻意吸氣，雙倍速度，跟好呼吸的節奏，讓身體像個樂器一樣，迴圈呼吸法，讓吸氣和吐氣之間沒有間斷，吐氣的時候放掉就好，不用刻意把氣推出來

深呼吸 吐氣，順順的連在一起，像海浪一樣，三，二，一，雙倍速度，全身一樣保持放鬆的

給我有力量的呼吸，再十下就放慢速度，最後五下，減速，繼續跟好呼吸和音樂的節奏，別忘了要能夠聽到自己的呼吸聲

五，4，3，2，1，大口吸氣，然後放掉，45秒的避息開始

讓我們同時感受整個身體，鬆掉任何緊繃的部位，它可能是你的臉部或肩膀

最後十秒，3，2，1，大口吸氣，然後閉氣，感受你的眉間，3

2，1，把它放掉，很好，我們現在準備開始下一個回合，火，呼吸法

雙倍速度

迴圈呼吸法，深呼吸，吐氣，深呼吸，吐氣，吸氣和吐氣之間不要有停頓，完全模仿我的呼吸聲，深深的吸到最底

3，2，1，雙倍速度，全身一樣保持放鬆的，給我有力量的呼吸，再十下就放慢速度，最後五下

減速，深呼吸的同時，身體還是放鬆的，吸進蠑蟹，吐出壓力

五，4，3，2，1，大口吸氣，然後放掉，一分鐘的閉氣開始

讓我們脫離思想，進入身體裡，看你能不能感受身體的每一個細胞，同時感受一切

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後十秒，三，二，一，大口吸氣，然後閉氣，感受你的眉間

三，二，一，把它放掉，很好，我們現在準備開始下一個回合，火呼吸法，這是最後一個回合了

給我你所有的專注，專注地進行每一下呼吸，雙倍速度

迴圈呼吸法，深呼吸 吐氣，感受在起伏的胸口，360度的讓氣灌滿全身，三，二，一，雙倍速度

全身一樣保持放鬆的，給我有力量的呼吸

再十下就放慢速度，最後五下，減速，給我有力量的呼吸，全身放鬆的吸氣，放鬆的吸氣

5，4，3，2，1，大口吸氣 然後放掉，1分15秒的閉氣開始，放鬆全身

身體麻麻的感覺，我們正在改寫每天體驗到的現實，逼不住氣也沒關系，就小吸一口氣，塗掉後再繼續逼氣，最後十秒，3，2

1，大呼吸氣，然後閉氣，感受你的眉間，3，2，1，把它放掉

能帶領你做呼吸法，是我的榮幸，就讓我們把現在創造出來的正能量，帶給周圍的所有人，如果喜歡請分享給你周圍的人，你可以在下面找到我們LINE群組的連結，我們每個禮拜六都會進行完全免費的直播和呼吸課程，下次見啦

拜拜

Hey, I'm Philly. Today's breathwork will take you into a deep state of consciousness. In just a short time, it can lift your mood and deeply cleanse and restore your mind and body. Most people's minds and bodies decline with age. They lack practices like breathwork to deeply cleanse and restore their minds and bodies. Because we can't see or touch it, most people overlook the subconscious. But over 90% of our brain activity is subconscious.

After this practice, you'll understand what I mean. I guarantee you'll feel completely different. Today, we'll use two breathing styles. First is Breath of Fire. Exhale sharply through your nose. Don't force the inhale. Let the inhale happen naturally. Like this.

Next is circular breathing. Breathe in and out through your mouth. Open your mouth and throat. Keep them open and relaxed. It's a bit like panting during intense exercise. Let the air flow freely through your body. Like this.

Match the sound of my breathing. You should hear your own breathing too. If you can't hear it, breathe in deeper. When we're done, share how you feel in the comments. Where did you feel vibrations in your body? What feels different afterward? Find a comfortable spot.

Lie down or sit. Okay, let's get ready. 3 2 1 Breath of Fire. Exhale sharply through your nose. Let the inhale happen naturally.

Don't force the inhale. Double the pace. Stay with the breathing rhythm. Let your body be an instrument. Circular breathing. Keep breathing with no pauses. Let the exhale go. Don't push the air out.

Breathe in deeply. Exhale. Keep it smooth and connected. Like ocean waves. 3 2 1 Double the pace. Keep your whole body relaxed.

Breathe powerfully. Ten more breaths, then we'll slow down. Last five. Slow down. Stay with the rhythm of the breathing and music. Remember to hear your own breath.

5 4 3 2 1 Breathe in deeply. Let it go. Hold for 45 seconds.

Feel your whole body at once. Release any tension. Maybe it's in your face or shoulders.

Ten seconds left. 3 2 1 Breathe in deeply. Hold. Feel the space between your eyebrows. 3

2 1 Let it go. Great. Get ready for the next round. Breath of Fire.

Double the pace.

Circular breathing. Breathe in deeply. Exhale. Breathe in deeply. Exhale. Keep breathing with no pauses. Match the sound of my breathing. Breathe all the way in.

3 2 1 Double the pace. Keep your whole body relaxed. Breathe powerfully. Ten more breaths, then we'll slow down. Last five.

Slow down. As you breathe deeply, keep your body relaxed. Breathe in oxygen. Breathe out stress.

5 4 3 2 1 Breathe in deeply. Let it go. Hold for one minute.

Let go of your thoughts. Tune into your body. See if you can feel every cell in your body. Feel everything at once

Please like, subscribe, share, and donate to support Mingjing and Diandian Last ten seconds Three Two One Breathe in deeply Hold Focus between your eyebrows

Three Two One Let it go Very good Get ready for the next round Breath of fire This is the final round

Give me your full attention Focus on every breath Double the pace

Circular breathing Breathe in deeply, then exhale Feel your chest rise and fall Let your breath expand throughout your whole body Three Two One Double the pace

Keep your whole body relaxed Breathe powerfully

Ten more breaths, then slow down Last five breaths Slow down Breathe powerfully Breathe in with your whole body relaxed Breathe in gently

5 4 3 2 1 Breathe in deeply, then let it go Hold for 1 minute and 15 seconds Relax your whole body

Feel the tingling in your body We're reshaping the reality we experience every day It's okay if you can't hold any longer Take a small breath in Exhale, then hold again Last ten seconds 3 2

1 Breathe in deeply Hold Focus between your eyebrows 3 2 1 Let it go

Guiding you through this breathwork has been an honor Let's take the positive energy we've created and share it with everyone around us If you enjoyed this, share it with others You'll find the link to our LINE group below We host free livestreams and breathwork classes every Saturday See you next time

Bye