比一杯咖啡還提神！10分鐘【充電呼吸引導】10 min Guided Breathwork

嘿，你好，我是飛利，今天我們來用三種不同的呼吸法進行五回合的呼吸，第一種是能量呼吸法，嘴巴吸氣，嘴巴吐氣，像這樣

第二種是火呼吸法，用鼻子用力把氣推出來，不用刻意吸氣，讓吸氣自然的發生，像這樣，第三種是發電呼吸法，鼻子吸氣，嘴巴吐氣

吸氣的時候舌頭貼著嘴巴上面，像這樣，如果這三種呼吸法裡面有不熟悉的，可以先從右上角的連結進去更詳細的教學，我們五回合的呼吸後會接著三分鐘的冥想，什麼都不用想，跟著我的聲音和呼吸就好，Round 1

能量呼吸法，深呼吸，放掉，深呼吸，放掉，深呼吸，放掉，吸

吐，吸，吐，跟著聲音和呼吸的節奏，把氣吸到肚子和胸腔裡，感受你胸口是放鬆的，感受肺部是放鬆的，把肺完全填滿

深呼吸，放掉，深深的吸進去，你做得很棒，釋放掉所有的壓力，深呼吸，放掉，三

二，一 雙倍速度，跟好呼吸的節奏，快速的大呼吸氣，讓氣灌進肚子和胸腔裡面，試著全身放鬆的吸氣，給我有力的呼吸，五 四 三

2，1，接著我們來進行一分鐘的避氣，避氣開始

用意識感覺你的頭頂，你的胸腔，肚子和腿

要是感覺頭暈或體溫有變化，這都是很正常的

我們來釋放掉所有的思想，也釋放掉身體裡所有的壓力

最後十秒，5 4 3 2 1，把氣完全吐掉，大口深呼吸，然後再閉氣15秒，很好，現在感覺頭暈也是很正常的，5 4 3 2 1

二，一，把氣全部吐掉，做得很棒，我們來進行下一個回合，Round 2，火呼吸法

五，4，3，2，1，發電呼吸法，深呼吸，放掉

吸，吐，吸，吐，跟著聲音和呼吸的節奏，把氣吸到肚子和胸腔裡，感受你胸口是放鬆的，把氣完全吐掉

我們來大口吸氣，然後再用這口氣閉氣40秒，閉氣開始，用意識感覺你的頭頂，你的胸腔，肚子和腿，要是感覺頭暈或體溫有變化，這都是正常的

我們來釋放掉所有的思想，也釋放掉身體裡所有的壓力

最後十秒，五，四，三，二，一，把氣完全吐掉，做得很棒

我們來進行下一個回合，第三回合 發電呼吸法，深呼吸 放掉，釋放掉所有的壓力，讓氣灌進肚子和胸腔裡面，感受胸口和腹部的放鬆，深呼吸，放掉

吸，吐，吸，慢慢的吸進去，3，2，一，雙倍速度

跟好呼吸的節奏，快速的大呼吸氣，讓氣灌進肚子和胸腔裡面，試著全身放鬆的吸氣，給我有力的呼吸，5，4，3

2，1，我們來閉氣40秒，閉氣開始，用意識感覺你的頭頂，你的胸腔，肚子和腿，要是感覺頭暈或體溫有變化

這都是正常的，我們來釋放掉所有的思想，也釋放掉身體裡所有的壓力，最後十秒，五，四，三，二

一，把氣完全吐掉，很好，我們來進行下一個回合，Round 4，能量呼吸法，大口吸氣放掉，灌滿肺部放掉

像氣球一樣把它充滿，把氣吸到肺部，就是這樣，大口吸進去，放掉，吸，吐，呼吸到肚子裡

呼吸到肺部裡，呼吸到脖子裡面，整個身體一起呼吸，同時感覺全身呼吸，三，二，一，雙倍速度

跟好呼吸的節奏，快速的大呼吸氣，讓氣灌進肚子和胸腔裡面，試著全身放鬆的吸氣，給我有力的呼吸，5 4 3 2 1，接著我們來進行一分鐘的避氣，避氣開始

用意識感覺你的頭頂，你的胸腔，肚子和腿

要是感覺頭暈或體溫有變化，這都是很正常的，我們來釋放掉所有的思想，也釋放掉身體裡所有的壓力

最後十秒，5 4 3 2 1，把氣完全吐掉，大口深呼吸，然後再閉氣15秒，很好，現在感覺頭暈也是很正常的，5 4 3 2 1

把氣全部吐掉，很好，我們來進行最後一個回合，Round 5 火呼吸法，5，4，3，2，1

發電呼吸法，深呼吸，吸 吐，跟著聲音和呼吸的節奏，把氣吸到肚子和胸腔裡，感受你胸口是放鬆的，把氣完全吐掉，我們來大口吸氣

然後再用這口氣避氣40秒，避氣開始，用意識感覺你的頭頂，你的頭頂，你的胸腔，肚子和腿

要是感覺頭暈或體溫有變化，這都是很正常的

我們來釋放掉所有的思想，也釋放掉身體裡所有的壓力

最後十秒，5，4，3，2，1，把氣完全吐掉，做得很棒

現在我們回到正常呼吸，享受你這一刻製造出來的寧靜，能引導你做呼吸法是我的榮幸，我會讓音樂跑個幾分鐘，讓你有機會可以冥想，如果喜歡我們的內容，請幫我分享給你周圍的朋友，這對我們幫助會非常大的

也歡迎加入我們LINE的群組，我們會在這裡分享活動，新的影片，和回答任何關於呼吸法的問題和交流，我會在下面放上群組的連結，謝謝收看

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

Hey, I'm Feili. Today we'll do five rounds using three breathing techniques. First is Energy Breathing. Breathe in and out through your mouth. Like this.

Second is Breath of Fire. Exhale forcefully through your nose. Don't force the inhale. Let it happen naturally. Like this. Third is Power Breathing. Breathe in through your nose. Breathe out through your mouth.

Press your tongue to the roof of your mouth as you inhale. Like this. If any of these techniques are new to you, check the link at the top right for a detailed tutorial. After five rounds, we'll meditate for three minutes. No need to think about anything. Just follow my voice and breathing. Round 1

Energy Breathing Breathe in deeply. Let go. Breathe in deeply. Let go. Breathe in deeply. Let go. Breathe in.

Breathe out. Breathe in. Breathe out. Follow the sound and rhythm of the breath. Breathe into your belly and chest. Feel your chest relax. Feel your lungs relax. Fill your lungs completely.

Breathe in deeply. Let go. Breathe in deeply. You're doing great. Release all your stress. Breathe in deeply. Let go. Three.

Two. One. Double the pace. Keep following the rhythm. Take quick, deep breaths. Fill your belly and chest. Keep your whole body relaxed as you inhale. Breathe powerfully. Five, four, three.

Two. One. Now we'll hold for one minute. Hold.

Bring your awareness to the top of your head. Your chest. Your belly and legs.

If you feel dizzy or your body temperature changes, that's normal.

Let go of all your thoughts. Release all the tension in your body, too.

Ten seconds left. Five, four, three, two, one. Exhale fully. Breathe in deeply. Hold for 15 seconds. Good. Feeling dizzy now is normal, too. Five, four, three, two, one.

Two. One. Exhale fully. Great job. Let's move to the next round. Round 2 Breath of Fire

Five. Four. Three. Two. One. Power Breathing Breathe in deeply. Let go.

Breathe in. Breathe out. Breathe in. Breathe out. Follow the sound and rhythm of the breath. Breathe into your belly and chest. Feel your chest relax. Exhale fully.

Breathe in deeply. Hold that breath for 40 seconds. Hold. Bring your awareness to the top of your head. Your chest. Your belly and legs. If you feel dizzy or your body temperature changes, that's normal.

Let go of all your thoughts. Release all the tension in your body, too.

Ten seconds left. Five. Four. Three. Two. One. Exhale fully. Great job.

Let's move to the next round. Round 3. Power Breathing. Breathe in deeply. Let go. Release all your stress. Fill your belly and chest. Feel your chest and belly relax. Breathe in deeply. Let go

Breathe in Breathe out Breathe in Breathe in slowly 3 2 1 Double the pace

Follow the breathing rhythm Take quick, deep breaths Fill your belly and chest with air Relax your whole body as you inhale Breathe powerfully 5 4 3

2 1 Hold your breath for 40 seconds Hold Bring your awareness to the top of your head Your chest Your belly and legs If you feel dizzy or your body temperature changes

That's normal Let go of all your thoughts Release all the tension in your body Ten seconds left 5 4 3 2

1 Exhale fully Good Let's begin the next round Round 4 Energy breathing Breathe in deeply, then release Fill your lungs, then release

Fill up like a balloon Breathe into your lungs That's it Breathe in deeply Let go Breathe in Breathe out Breathe into your belly

Breathe into your lungs Breathe into your neck Breathe with your whole body Feel your whole body breathing 3 2 1 Double the pace

Follow the breathing rhythm Take quick, deep breaths Fill your belly and chest with air Relax your whole body as you inhale Breathe powerfully 5 4 3 2 1 Now hold your breath for one minute Hold

Bring your awareness to the top of your head Your chest Your belly and legs

If you feel dizzy or your body temperature changes That's completely normal Let go of all your thoughts Release all the tension in your body

Ten seconds left 5 4 3 2 1 Exhale fully Breathe in deeply Hold again for 15 seconds Good Feeling dizzy now is normal too 5 4 3 2 1

Exhale fully Great, let's begin the final round Round 5: Breath of Fire 5 4 3 2 1

Power breathing Breathe deeply Breathe in, breathe out Follow the sound and breathing rhythm Breathe into your belly and chest Feel your chest relax Exhale fully Breathe in deeply

Hold this breath for 40 seconds Hold Bring your awareness to the top of your head The top of your head Your chest Your belly and legs

If you feel dizzy or your body temperature changes That's completely normal

Let go of all your thoughts Release all the tension in your body

Ten seconds left 5 4 3 2 1 Exhale fully Great job

Return to your normal breathing Enjoy the stillness you've created It's an honor to guide your breathwork I'll leave the music playing for a few minutes So you can take some time to meditate If you enjoy our content Please share this with your friends It would really help us

You're also welcome to join our LINE group We'll share upcoming events New videos And answer questions and discuss breathwork I'll put the group link below Thanks for watching

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