不用動都能減肥！10分鐘【啟動小宇宙呼吸引導】10 min Guided Breathwork

嘿你好我是飛利，今天我們會用三種不同的呼吸法進行四回合的呼吸，每回合呼吸後都會接著閉氣，第一種風格是火呼吸法，鼻子吐氣，不用刻意吸氣讓它自然的發生，像這樣，第二種風格是冰人呼吸法

嘴巴吸氣、嘴巴吐氣，像這樣

第三種風格是淨化呼吸法，嘴巴吸兩口後再吐氣，像這樣，如果有不熟悉的風格，可以從右上角的連結進去我們呼吸法引導的播放清單，看更詳細的教學，我們先來找到最舒服的姿勢，躺著坐著都可以

把眼睛閉起來，跟著聲音和呼吸就好，3，2，1，火呼吸法，用鼻子把氣推出來，讓吸氣自然地發生

3，2，1，冰人呼吸法

深呼吸，吐氣，吸，吐，把氣灌滿全身，吸進胸腔裡，吸進肚子裡，全身放鬆的吸氣

三，二，一，淨化呼吸法

肚子胸腔吐氣，把平靜吸進來，把壓力吐出去，跟著呼吸的節奏，吸，吐，吸

大口吸氣然後閉氣15秒，收緊你的身體，放專注在你的眉間，3，2，1，把氣完全吐掉，我們準備進行40秒的閉氣

讓意識進入你整個身體，從頭到腳慢慢地掃描它，放鬆所有緊繃的部位，感受你的頭，胸腔，肚子，和腿，再十秒

五，四，三，二，一，大口吸氣，然後閉氣15秒，5

4，3，2，1，把氣完全吐掉，很好，我們來準備進行下一個回合，Round 2

或呼吸法，跟著呼吸的節奏，3，2，1，冰冷呼吸法，吸，吐

深呼吸，吐氣

迴圈的吸氣，吸氣和吐氣之間不要有停頓，全身放鬆的吸氣，讓氣360度的填滿你的全身，3，2

淨化呼吸法，肚子胸腔吐氣，吸吐

5，4，3，2，1，大口吸氣，然後閉住它，收緊你的腹部

5，4，3，二，一，把氣完全吐掉，我們開始50秒的鼻涕，關掉你的思想

我們來進入現在這一刻的當下，放鬆你的眼睛，放鬆你的臉，感受你胸口在震動的心臟，試著讓它慢下來

再10秒，5，4，3，2，1，大口吸氣，然後我們閉氣15秒

5，4，3，2，1，把氣全部吐出來，做得很棒，我們放鬆一下

準備進行第三個回合，Round 3，火呼吸法，給我有力的吐氣，跟好節奏，3，2，1.冰原呼吸法

試著每一下吸氣和吐氣都是有意識的進行，深深的吸到底

再五下，吸進快樂，吸進你人生所有想要的一切，三，二，一，進化呼吸法

肚子胸腔吐氣，吸吐

很好就是這樣

吐氣的時候讓身體越來越放鬆

3，2，1，大口吸氣，放專注在頭頂上，感覺能量被送上來

3，2，1，把氣完全吐掉，我們來進行一分鐘的鼻涕，現在放專注在你的身體裡，感受你自己透過努力獲得的能量，你在為自己製造一個寧靜的小島

不管你在哪，只要透過呼吸就能回到這一份寧靜，嘗試讓身體和思想，進去越來越深的放鬆，越來越深的當下，問問自己，我身體還能夠更放鬆嗎，最後十秒

五，四，三，二，一，大口吸氣，然後鼻息十五秒，3

2，1，把氣全部吐出來，很好，現在已經三回合了，我們準備進行最後一個回合，3，2

1，Round 4，火呼吸法，加油，這最後一個回合了，給我你的全部，肚子有力的收縮，三

二，一，冰冷呼吸法，感受你現在增強的肺活量，給我有力的呼吸，深呼吸，吐氣，吸

2，最後5下，3，2，一，淨化呼吸法，肚子，胸腔

吐氣，吸，吐，大口吸氣，大口吐氣，把全身灌籃，最後五下，加油

三，二，一，把氣完全吐掉，現在大口吸氣，然後閉住它，感受身體裡的能量，三

二，一，把氣吐掉，我們來進行一分十秒的閉氣，閉氣開始，離開你的思想，我們來讓意識完全的進入身體，先感受你的頭

你的肩膀，胸腔，肚子，和腿，找到緊繃的部位，嘗試讓它放鬆，放掉身體所有的緊繃感

最後10秒，5，4，3，2，1，把氣完全吐掉，現在大口吸氣

然後再閉氣15秒，3，2，1，把氣完全吐掉，讓呼吸回到正常的節奏，能帶領你做呼吸法是我的榮幸，可以從下面看到我們呼吸法的播放清單

和LINE群組的連結，我會讓音樂繼續跑，讓你有機會能夠做個冥想，謝謝收看，感謝觀看，優優獨播劇場——YoYo Television Series Exclusive，感謝觀看，優優獨播劇場——YoYo Television Series Exclusive

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Hey, I'm Feili. Today we'll do four rounds using three breathing techniques. Each round ends with a breath hold. The first technique is Breath of Fire. Exhale through your nose. Let the inhale happen naturally. Like this. The second technique is Iceman breathing.

Breathe in and out through your mouth. Like this.

The third technique is cleansing breath. Take two inhales through your mouth, then exhale. Like this. If any of these techniques are new to you, follow the link at the top right to our breathing tutorials for more detailed guidance. Find a comfortable position. Lie down or sit.

Close your eyes. Just follow my voice and your breath. 3 2 1 Breath of Fire. Push the air out through your nose. Let the inhale happen naturally.

3 2 1 Iceman breathing.

Breathe in deeply. Exhale. Breathe in. Exhale. Fill your whole body with air. Breathe into your chest. Breathe into your belly. Relax your whole body as you breathe in.

3 2 1 Cleansing breath.

Belly, chest, exhale. Breathe in calm. Breathe out stress. Follow the rhythm of your breath. Breathe in. Exhale. Breathe in.

Breathe in deeply and hold for 15 seconds. Tense your body. Focus between your eyebrows. 3 2 1 Exhale fully. Get ready to hold for 40 seconds.

Bring awareness to your whole body. Slowly scan from head to toe. Release any tension. Feel your head. Your chest. Your belly. And your legs. 10 more seconds.

5 4 3 2 1 Breathe in deeply. Hold for 15 seconds. 5

4 3 2 1 Exhale fully. Good. Get ready for the next round. Round 2.

Breath of Fire. Follow the rhythm of your breath. 3 2 1 Iceman breathing. Breathe in. Exhale.

Breathe in deeply. Exhale.

Keep your breath flowing. Don't pause between inhales and exhales. Relax your whole body as you breathe in. Let the breath expand in every direction. 3 2

Cleansing breath. Belly, chest, exhale. Breathe in, exhale.

5 4 3 2 1 Breathe in deeply. Hold. Tighten your belly.

5 4 3 2 1 Exhale fully. Hold for 50 seconds. Let your thoughts go.

Come into the present moment. Relax your eyes. Relax your face. Feel your heart beating in your chest. Try to slow it down

10 more seconds 5 4 3 2 1 Breathe in deeply Hold for 15 seconds

5 4 3 2 1 Exhale fully Great job Relax for a moment

Get ready for round three Round 3 Breath of Fire Exhale forcefully Keep the rhythm 3 2 1. Ice breathing

Make each inhale and exhale intentional Breathe in fully

Five more breaths Breathe in happiness Breathe in everything you want in life 3 2 1 Evolution breathing

Belly, chest, exhale Inhale, exhale

Good, just like that

Relax your body more with each exhale

3 2 1 Breathe in deeply Focus on the crown of your head Feel the energy rising

3 2 1 Exhale fully Hold for one minute Bring your attention inside your body Feel the energy you've built through your effort You're creating your own island of calm

Wherever you are Your breath can bring you back to this calm Let your body and mind Relax more and more deeply Settle deeper into the present Ask yourself Can my body relax even more? 10 seconds left

5 4 3 2 1 Breathe in deeply Hold for 15 seconds 3

2 1 Exhale fully Good You've completed three rounds Get ready for the final round 3 2

1 Round 4 Breath of Fire Keep going This is the final round Give it your all Contract your belly firmly 3

2 1 Ice breathing Feel how much more air your lungs can hold Breathe powerfully Breathe in deeply Exhale Inhale

2 Last five breaths 3 2 1 Cleansing breath Belly Chest

Exhale Inhale Exhale Breathe in deeply Exhale fully Fill your whole body Last five breaths Keep going

3 2 1 Exhale fully Now breathe in deeply Hold Feel the energy in your body 3

2 1 Exhale Hold for one minute and 10 seconds Hold your breath Let go of your thoughts Bring your awareness fully into your body First, feel your head

Your shoulders Your chest Your belly And your legs Notice any tension Try to relax those areas Release all tension in your body

10 seconds left 5 4 3 2 1 Exhale fully Now breathe in deeply

Hold for another 15 seconds 3 2 1 Exhale fully Let your breathing return to its natural rhythm It's an honor to guide your breathwork Find our breathwork playlist below

Along with the link to our LINE group I'll keep the music playing So you can take a moment to meditate Thanks for watching Thanks for watching YoYo Exclusive Drama Theater — YoYo Television Series Exclusive Thanks for watching YoYo Exclusive Drama Theater — YoYo Television Series Exclusive

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