「直接登出人間」之【冰人雙流呼吸引導】10min Guided Wim Hof Dual Flow Breathwork

大家好，我是Ed，歡迎來到愛德菲利的呼吸空間，今天我們要做的是世界上第一次出現的自創呼吸法，我把它叫做雙流呼吸法，Dual Flow Combo Breathwork，這個獨特的呼吸combo將讓你能進入忘卻煩惱，直接進入心流flow，每天做更能讓你平常生活都能維持在這個神奇的又舒服的狀態中，那在我們開始前，讓我先分享一個每日小知識，讓自己短期不舒服

好讓自己長期能更舒服，我們今天在講的是冷暴露或是冷水澡，可以增加我們的幸福感跟多巴胺釋放，冷暴露可以大幅提升多巴胺，這是一種跟快樂、樂觀、動力和獎勵相關的神經傳導物質，在安全可控的環境下，根據研究，冷鋪路可以將多巴胺的水平增加2.5至5倍或甚至更高

這可以提升我們對壓力的韌性，增強代謝，增加免疫力，然後也可以降低發炎，當大量多巴胺釋放時，我們的情緒會有很明顯的提升，然後我們的心理的清晰度跟專注力也會大幅提升，這聽起來很可怕也很困難

所以要怎麼開始呢，我們可以將冷暴露融入你的日常生活中，做法就是這樣，就是在我們每天洗澡的時候，我們可以用冷熱，然後用可能三輪的方式，先熱水然後再冷水，所以我們可以先開熱水

讓身體洗到熱起來，然後再轉換成，一至三分鐘的冷水，但我們一開始，在做冷水的這部分，其實可以先從幾秒開始，所以不用一開始就到一到三分鐘，請注意

對於有心血管疾病的人，務必要謹慎進行，先去問過醫生後，再做比較保險，OK好，小翹我們就這麼說完了，接下來就讓我介紹一下我們今天要學習的新風格，今天要學的風格叫做雙流風格

就是把兩個不同的呼吸風格混搭，交叉一起做，用吸吐產生出悅耳的節奏感，冰冷淨化雙流，就是嘴靜嘴出，先冰冷然後淨化，像這樣

再來就是冰人反進化雙流，先冰人，然後反轉進化，像這樣，OK 好，就這樣很簡單，我們開始聽著模仿我的聲音一起做，那我們開始吧

Round 1，冰人進化雙流，嘴近 嘴出，持續跟隨著體內呼吸時的感受

讓胸口能往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜，冰人反靜化，先冰人再反靜化，是不是開始有節奏感了呢，是你，還是整個空間在呼吸

五，四，大口吸氣 然後閉氣，暈暈的也沒有關係喔

5 4 3 2 1，氣全部吐掉後 閉氣，5 4 3 2 1，三，二，一，氣全部吐掉後，閉氣

嘴上輕鬆地上揚為下，閉氣過程時，持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好，沒差別的

5 4 3 2 1 大口進氣 然後閉氣

5 4 3 2 1 氣吐掉 這一輪就結束了，3 2 1，Round 2，嘴近嘴出，持續跟隨著體內呼吸時的感受

讓胸口能往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜，冰人反進化，先冰人再反進化，是不是開始有節奏感了呢

是你還是整個空間在呼吸，五，四，三，二，一，大口吸氣 然後閉氣，暈暈的也沒有關係哦

5 4 3 2 1，氣全部吐掉後閉氣，嘴上輕鬆地上揚為象，閉氣過程時，持續掃描任何緊繃的部位，然後持續放掉達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好

沒差別的，優優獨播劇場——YoYo Television Series Exclusive，5 4 3 2 1 大口進氣 然後閉氣

5 4 3 2 1 氣吐掉 這一輪就結束了，3 2 1，Round 3，嘴近 嘴出，持續跟隨著體內呼吸時的感受

讓胸口能往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜，冰人反進化，先冰人再反進化，是不是開始有節奏感了呢

是你還是整個空間在呼吸，五，四，三，二，一，大口吸氣 然後閉氣，暈暈的也沒有關係哦

5 4 3 2 1，氣全部吐掉後，閉氣，嘴上輕鬆地上揚微笑，閉氣過程時，持續掃描任何緊繃的部位，然後持續放掉，達到全身放鬆，念頭跟身體緊繃部位一樣，鬆掉放掉就好，沒差別的，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

5 4 3 2 1，大口吸氣，然後閉氣，5 4 3 2 1，氣吐掉，這一輪就結束了，你都做完了，很讚喔

謝謝你今天陪我一起呼吸，我在這請大家幫我跟菲利一個忙，請在訂閱後在下方留言，你觀察做呼吸法後的心情，或是性格上有沒有一些什麼樣的轉變，還有你可以在下方找到我們LINE群組的連結，我們每週六都會進行免費的直播呼吸課程，還有我們會分享一些最新最酷的一些

醫學跟科學的最新知識，活動資訊都會在群裡釋出，中國、香港、馬來西亞等地區的朋友們，下方有解鎖地區的海外LINE群組，可以加入哦，OK，好，拜拜

Hi, I'm Ed. Welcome to Ed Feely's breathing space. Today, we're trying an original breathing method—a world first. I call it Dual Flow Combo Breathwork. This unique breathing combo helps you forget your worries and enter a flow state. Practice daily to carry this wonderful, peaceful feeling into everyday life. Before we begin, let me share today's quick tip. Embrace a little discomfort now

to feel better in the long run. Today, we're talking about cold exposure, or cold showers. They can boost well-being and dopamine release. Cold exposure can significantly increase dopamine. This neurotransmitter is linked to happiness, optimism, motivation, and reward. In a safe, controlled setting, research suggests cold exposure can raise dopamine levels to 2.5–5 times their baseline, or even higher.

This can build resilience to stress, boost metabolism, support immunity, and reduce inflammation. When lots of dopamine is released, our mood improves noticeably. Our mental clarity and focus also improve significantly. This may sound scary and difficult.

So how do we start? You can make cold exposure part of your daily routine. Here's how. During your daily shower, alternate hot and cold water for about three rounds. Hot water first, then cold. Start with hot water

until your body feels warm. Then switch to one to three minutes of cold water. But when you're starting out, for the cold-water portion, just a few seconds is enough. You don't need to do one to three minutes right away. Please note:

if you have a cardiovascular condition, proceed with caution. Check with your doctor first to be on the safe side. Okay. That's it for today's tip. Now let me introduce today's new breathing style. It's called Dual Flow.

We combine two different breathing styles, alternating between them. The inhales and exhales create a pleasing rhythm. Cold–Purification Dual Flow. Breathe in and out through your mouth. Cold first, then Purification. Like this.

Next is Iceman–Reverse Evolution Dual Flow. Iceman first, then Reverse Evolution. Like this. Okay. It's that simple. Listen and copy my breathing sounds. Let's begin.

Round 1. Iceman–Evolution Dual Flow. Breathe in and out through your mouth. Keep following the feeling of your breath inside.

Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace. Iceman–Reverse Purification. Iceman first, then Reverse Purification. Can you feel the rhythm now? Is it you breathing, or the whole space around you?

Five. Four. Breathe in deeply. Hold. It's okay to feel a little lightheaded.

5, 4, 3, 2, 1. Exhale fully. Hold. 5, 4, 3, 2, 1. Three. Two. One. Exhale fully. Hold.

Let your lips curl into a gentle smile. As you hold, keep scanning for tension. Keep letting it go. Let your whole body relax. Treat thoughts like tension in your body. Just soften and let them go. It's the same.

5, 4, 3, 2, 1. Breathe in deeply. Hold.

5, 4, 3, 2, 1. Exhale. This round is complete. 3, 2, 1. Round 2. Breathe in and out through your mouth. Keep following the feeling of your breath inside.

Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace. Iceman–Reverse Evolution. Iceman first, then Reverse Evolution. Can you feel the rhythm now?

Is it you breathing, or the whole space around you? Five. Four. Three. Two. One. Breathe in deeply. Hold. It's okay to feel a little lightheaded.

5, 4, 3, 2, 1. Exhale fully. Hold. Let your lips curl into a gentle smile. As you hold, keep scanning for tension. Keep letting go until your whole body relaxes. Thoughts are like tension in your body. Just relax and let them go.

There’s no difference. YoYo Television Series Exclusive 5 4 3 2 1. Breathe in deeply. Hold.

5 4 3 2 1. Exhale. That completes this round. 3 2 1 Round 3 Breathe in and out through your mouth. Keep following the sensations of breathing in your body.

Let your chest expand forward. Breathe with your whole body. Each breath brings you closer to inner peace. Iceman, then reverse evolution. First Iceman, then reverse evolution. Are you starting to feel the rhythm?

Are you breathing, or is the whole space breathing? Five Four Three Two One Breathe in deeply. Hold. It’s okay if you feel a little dizzy.

5 4 3 2 1 Exhale fully. Hold. Let your lips curve into a gentle smile. As you hold, keep scanning your body for tension. Keep letting go until your whole body relaxes. Thoughts are like tension in your body. Just relax and let them go. There’s no difference. Please like, subscribe, share, and donate to support Mingjing and Diandian.

5 4 3 2 1 Breathe in deeply. Hold. 5 4 3 2 1 Exhale. That completes this round. You’ve finished it all. Great job!

Thank you for breathing with me today. Please do Fili and me a favor. Subscribe, then leave a comment below. Tell us how you feel after breathwork, or whether you’ve noticed any changes in your personality. You’ll also find a link to our LINE group below. We host free live breathwork sessions every Saturday. We also share some of the latest and most exciting

findings in medicine and science. We’ll post event details in the group. For those in China, Hong Kong, Malaysia, and other regions, there’s an overseas LINE group below with regional restrictions lifted. Feel free to join! Okay, bye!