10分鐘立刻靜心【負面情緒釋放】心跳呼吸引導 10min Guided Wim Hof Breathwork

嘿，我是飛利，今天的呼吸引導能超快速讓你進入到深層的意識狀態，，釋放掉生活中無可避免的壓力，，給身心靈做超強的排毒和修復，，能養成呼吸的習慣，，你會發現你一天比一天更快樂、更少痛苦，每個人在尋找的不就是這個嗎？，我們今天要做的心跳呼吸法，

是吸兩口氣，然後再把它吐出來，，吸吐都是用嘴巴，第一口氣先吸進50%的飽滿度，第二口再深深的吸到最底，吐氣的時候發出像嘆氣一樣的聲音，呼吸的時候嘴巴和喉嚨開啟，呈現開放放鬆的狀態，像是肌類運動在喘氣那樣

我來示範一下

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，盡你最大的努力大口吸氣，呼吸引導結束的時候，也請在留言區分享給我們你做完的感受，哪裡有感覺到麻感和震動，OK 我們先來找個舒服的地方

躺著或坐著都可以，我們準備開始了，3，2，1，Round 1，第一口吸一半，第二口再吸到滿

挑戰你自己，看你能吸得多深，別忘了要能聽到自己的呼吸聲，把兩段呼吸順順地接在一起，吸氣的時候身體不要緊繃，深深地吸到最底，跟好呼吸和音樂的節奏，每一下呼吸都讓我們進入更深層的當下

最後10下

5，4

2，二，一，雙倍速度，給我有力量的呼吸，身體一樣保持放鬆的

五，4，3，2，1，大口吸氣，然後閉氣15秒，專注在你的眉間

3，2，1，把它放掉，40秒的閉氣開始，掃描整個身體，鬆掉任何緊繃的部位

最後十秒，3，2，1，大口吸氣，然後閉氣，3，2

1，把它放掉，做得很好，我們準備開始下一個回合，Round 2，專注地進行每一下呼吸，把每一下呼吸都做得最好，深深地吸到底

吸進平靜和快樂

跟好呼吸和音樂的節奏，每一下呼吸都讓我們進入更深層的當下

最後10下

Victorian，C Bereich，uffs，S，C，L，E，一

雙倍速度，給我有力量的呼吸，身體一樣好吃放鬆的，五，四，三，二，一

大口吸氣，然後閉氣15秒，專注在你的眉間，3，2，1，把它放掉，一分鐘的閉氣開始

放鬆你的全身，感受胸口在震動的心臟，和流動的血液，讓它慢下來，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，大呼吸切，然後閉切

3 2 1 把它放掉，很好 我們準備開始下一個回合，Round 3，跟好音樂和呼吸的節奏，360度的讓氣灌滿全身，吐氣的時候釋放掉所有的緊繃感和壓力，把兩段呼吸順順的接在一起，吸氣的時候身體不要緊繃

深深的吸到最底

最後10下，5，4，3，2，1，2，3

4，5，4，5，4，5，4，5

4，5，4，5，4，5，4，5

4

3

2

1，雙倍速度，給我有力量的呼吸，身體要好吃放鬆的，5，4，3，2

1，大口吸氣，然後閉氣，專注在你的眉間，3，2，1，把它放掉

一番15秒的B7開始，享受現在身體麻麻的感覺

避不住氣的話就小吸一口，吐掉後再繼續避氣

最後10秒，3，2，1，大口吸氣，然後閉氣，3，二

一，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和快樂，帶給周圍的所有人，如果喜歡請分享給你周圍的人，你可以從下面找到我們LINE群組的連結，我們每個禮拜六都會進行完全免費的呼吸課程

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Hey, I'm Philly. Today's breathwork will quickly take you into a deep state of awareness, releasing the unavoidable stress of daily life and deeply cleansing and restoring your body, mind, and spirit. Make breathwork a habit, and you'll feel happier and suffer less each day. Isn't that what we're all looking for? Today we're doing heartbeat breathing:

two breaths in, then one breath out. Breathe in and out through your mouth. On the first inhale, fill your lungs halfway. On the second, breathe in fully. Exhale with a sigh. Keep your mouth and throat open and relaxed. Like panting during intense exercise.

Let me show you.

Try to match the sound of my breathing. You should hear your own breathing, too. If you can't hear it, breathe deeper. Give it your best. Take big breaths. When this session ends, share how you feel in the comments. Where did you feel tingling or vibrations? Okay, find a comfortable spot.

Lie down or sit. Let's get ready. 3 2 1 Round 1 Breathe in halfway. Then breathe in fully.

Challenge yourself. See how deeply you can breathe. Remember to make your breathing audible. Connect the two inhales smoothly. Keep your body relaxed as you inhale. Breathe in deeply. Follow the rhythm of the breathing and music. Each breath brings us deeper into the present.

Last 10 breaths.

5 4

2 2 1 Double the pace. Breathe powerfully. Keep your body relaxed.

5 4 3 2 1 Breathe in deeply. Hold for 15 seconds. Focus between your eyebrows.

3 2 1 Exhale. Hold for 40 seconds. Scan your whole body. Release any tension.

10 seconds left. 3 2 1 Breathe in deeply. Hold. 3 2

1 Exhale. Well done. Get ready for the next round. Round 2 Focus on each breath. Give each breath your best. Breathe in deeply.

Breathe in peace and joy.

Follow the rhythm of the breathing and music. Each breath brings us deeper into the present.

Last 10 breaths.

Victorian C area uffs S C L E 1

Double the pace. Breathe powerfully. Keep your body relaxed. 5 4 3 2 1

Breathe in deeply. Hold for 15 seconds. Focus between your eyebrows. 3 2 1 Exhale. Hold for one minute.

Relax your whole body. Feel your heart beating in your chest and your blood flowing. Let it slow down. Please like, subscribe, share, and donate to support Mingjing and Diandian. 10 seconds left. 3 2

1 Breathe in deeply. Hold.

3, 2, 1, let it go. Great. Get ready for the next round. Round 3 Follow the rhythm of the music and your breath. Let each breath expand through your whole body. Exhale all tension and stress. Connect the two parts of each breath smoothly. Stay relaxed as you breathe in.

Breathe in deeply, all the way.

Last 10 breaths. 5 4 3 2 1 2 3

4 5 4 5 4 5 4 5

4 5 4 5 4 5 4 5

4

3

2

1 Double the pace. Breathe powerfully. Keep your body relaxed. 5 4 3 2

1 Take a deep breath in. Hold. Focus between your eyebrows. 3 2 1 Let it go.

Begin your 75-second breath hold. Enjoy the tingling in your body.

If you can't hold any longer, take a small breath in. Exhale, then hold again.

Last 10 seconds. 3 2 1 Take a deep breath in. Hold. 3 2

1 Let it go. It's an honor to guide your breathwork. Let's take the positive energy and joy we've created and share it with everyone around us. If you enjoyed this, share it with others. Find the link to our LINE group below. We offer free breathwork classes every Saturday.

Thanks for watching.