快速釋放壓力、忘卻煩惱：15分鐘冰人雙流呼吸引導 ｜ 15 Min Guided Breathwork & Meditation (ft. 諾瓦手碟 Novapans)

歡迎回到我們的呼吸旅程，今天，我將帶你體驗一種前所未有的呼吸方式，我們叫它雙流呼吸法，Dual Flow Combo Brass Walk，這個獨特的呼吸組合，能帶你忘卻煩惱，直接進入心流，專注，並察覺你的內在，當你持續練習，它將幫助你在日常生活中，保持這份神奇的狀態，讓你的每一天充滿力量

在我們開始介紹前，先閉上你的雙眼，讓我們一起來做一個深而美的吸氣

跟著我的聲音把氣吐光，釋放掉今天所有的雜念和緊張，讓我們再來一次，吸氣，充滿全身，然後吐氣，很好，保持剛剛的呼吸節奏，接下來請聽我介紹今天的呼吸風格

雙流呼吸，是將兩種不同的呼吸技巧交錯混合，用吸與吐創造出節奏感與身體的能量流動，冰冷淨化雙流，用嘴巴吸氣、嘴巴吐氣，先冰冷呼吸，再淨化呼吸，像這樣

再來就是冰冷反淨化雙流，一樣是嘴巴吸氣、嘴巴吐氣，先冰冷呼吸，再反轉淨化呼吸，像這樣

OK好，很簡單，今天我們會有三個回合的呼吸引導，每人結束後，會有一次閉氣凝神的時間，讓你的身體好好感受這股能量的流動

在開始之前，請先找到一個舒適的姿勢，躺著或坐著都可以，讓身體好好感受這股能量的流動，接下來，跟著我的呼吸節奏，模仿我的聲音，一起做，3，2

1，Round 1，冰冷淨化雙流，嘴巴吸氣，嘴巴吐氣，先冰冷呼吸，再淨化呼吸

將你的唇部意識，放在每一次的呼吸和吐氣，暈暈的也沒有關係哦

2，1，冰冷反凝化雙溜，嘴巴吸氣，嘴巴吐氣，先冰冷呼吸，再反轉凝化呼吸

是不是開始有接受感了呢，每一次呼吸都讓你更接近內在的平靜，放鬆你的身體，保持專注，感受這個美麗的當下，感受能量在你身體裡顫動，三，2

1，大口吸氣，然後鼻氣

3，2，1，把氣全部吐光，然後鼻氣

在鼻氣的過程，持續感受任何緊繃的部位，找到它，並放掉，讓你的身體自然而然的，踏到放鬆

念頭跟身體緊繃的部位一樣，放鬆就好，憋不住氣也沒有關係，可以不吸一口氣，然後吐掉，繼續跟著憋氣

4，3，2，1，讓我們慢慢回復正常的呼吸，3，2，1

Round 2，冰冷淨化雙流，嘴巴吸氣，嘴巴吐氣，先冰冷呼吸，再淨化呼吸

將你的唇部意識放在每一次的呼吸和吐氣

暈暈的也沒有關係喔，3，2，1，冰冷反淨化雙流，嘴巴吸氣，嘴巴吐氣，先冰冷呼吸

再反淨化呼吸，放鬆你的身體，保持專注，感受這個美麗的當下，感受能量在你身體裡竄動，3，2，1

大口吸氣，然後閉氣

3，2，1，把氣全部吐光，然後鼻氣，在鼻氣的過程，持續感受任何緊繃的部位，找到它

並放掉，讓你的身體自然而然地達到放鬆

念頭跟身體緊繃的部位一樣，放鬆就好，憋不住氣也沒有關係，可以補習一口氣，然後吐掉，繼續跟著憋氣

5 4 3 2 1，讓我們慢慢恢復正常的呼吸，3 2 1，Round 3，冰冷淨化雙流，最後一回合囉，持續感受身體呼吸時的起伏，讓胸口能自然地往前伸展

讓身體跟隨著呼吸的律動

將你的全部意識放在每一次的呼吸和吐氣，3，2，1，2，3，2，1

2，3，2，1，2，3，2，冰冷反進化雙溜

嘴巴吸氣，嘴巴吐氣，先冰冷呼吸，再反轉進化呼吸，放鬆你的身體，保持專注，感受這個綿密的當下，感受能量在你身體裡竄動

你做得很好，還有五個迴圈，加油，三，二，一，大口吸氣，然後閉氣

3 2 1，把氣全部吐過，然後鼻息，在鼻息的過程，持續感受任何緊繃的部位，找到它，並放掉，讓你的身體自然而然的達到放鬆

注意力到哪，能量就去到哪

念頭跟身體緊繃的部位一樣，放鬆就好，憋不住氣也沒有關係，可以補吸一口氣，然後吐掉，繼續跟著憋氣

優優獨播劇場——YoYo Television Series Exclusive，5 4 3 2 1，現在讓我們慢慢回覆正常的呼吸，用鼻子吸氣，嘴巴吐氣像這樣，讓你的身體感受這個能量，好好放鬆，讓你的呼吸輕柔地回覆到正常的狀態

謝謝你今天陪我一起做呼吸練習，你為了自己的健康這麼努力，完成了這麼多回合，真的很棒，今天的呼吸引導，也很開心的和優秀的手碟品牌，NovaPants合作，這個手碟

讓呼吸過程多了一份寧靜，與療愈的氣氛，希望這樣的聲音，能陪伴你在呼吸練習中，感受到更多的平靜與能量，最後，我建議你在接下來幾分鐘內，繼續保持這份冥想的狀態

好好享受身體，能量暢通流動的感覺

優優獨播劇場——YoYo Television Series Exclusive，今天的呼吸引導就到這邊，歡迎大家在下方留言，你有察覺到自己在持續練習呼吸法後，你的心境或者性格有任何轉變嗎，如果你是初學者也沒有關係，可以分享任何在呼吸引導過程中，感受到的變化或者感覺

記得呼吸，記得歡笑，Peace

Welcome back to our breathwork journey. Today, I'll guide you through a new breathing technique called Dual Flow. Dual Flow Combo Breathwork This unique combination helps you let go of worries, find your flow, and tune inward. With regular practice, you'll learn to carry this wonderful feeling into daily life, bringing energy to every day.

Before we get into the details, close your eyes. Take a deep, full breath in.

Follow my voice and exhale fully. Release today's distractions and tension. Let's do that again. Breathe in, filling your whole body. Now exhale. Good. Keep that breathing rhythm. Now, let me introduce today's breathing techniques.

Dual Flow alternates between two breathing techniques. Each inhale and exhale creates rhythm and moves energy through your body. Cooling and Cleansing Dual Flow. Breathe in and out through your mouth. Start with cooling breaths, then cleansing breaths. Like this.

Next is Cooling and Reverse Cleansing Dual Flow. Again, breathe in and out through your mouth. Start with cooling breaths, then reverse cleansing breaths. Like this.

Okay, nice and simple. Today, we'll do three guided rounds. After each round, we'll hold our breath and focus inward. Let your body feel the flow of energy.

Before we begin, find a comfortable position. You can lie down or sit. Let your body feel the flow of energy. Now, follow my breathing rhythm. Match the sound of my breath. Let's begin. 3 2

1 Round 1 Cooling and Cleansing Dual Flow. Breathe in through your mouth. Breathe out through your mouth. Start with cooling breaths. Then cleansing breaths.

Bring your full attention to each inhale and exhale. You may feel a little lightheaded.

2 1 Cooling and Reverse Cleansing Dual Flow. Breathe in through your mouth. Breathe out through your mouth. Start with cooling breaths. Then reverse cleansing breaths.

Starting to feel the rhythm? Each breath brings you closer to inner peace. Relax your body. Stay focused. Feel the beauty of this moment. Feel the energy vibrating through your body. 3 2

1 Breathe in deeply. Hold.

3 2 1 Exhale fully. Hold.

As you hold, notice any areas of tension. Find the tension. Let it go. Let your body relax naturally.

Treat your thoughts like tension in your body. Just let them go. It's okay if you need to breathe. Take a small breath in. Then exhale. Resume the hold.

4 3 2 1 Slowly return to normal breathing. 3 2 1

Round 2 Cooling and Cleansing Dual Flow. Breathe in through your mouth. Breathe out through your mouth. Start with cooling breaths. Then cleansing breaths.

Focus fully on each inhale and exhale.

You may feel a little lightheaded. 3 2 1 Cooling and Reverse Cleansing Dual Flow. Breathe in through your mouth. Breathe out through your mouth. Start with cooling breaths.

Then reverse cleansing breaths. Relax your body. Stay focused. Feel the beauty of this moment. Feel the energy moving through your body. 3 2 1

Breathe in deeply. Hold.

3 2 1 Exhale fully Then hold As you hold Notice any tension Find it

And let it go Let your body relax naturally

Treat thoughts like tension in your body Just let go It's okay if you can't keep holding Take a small breath in Then exhale And resume holding

5 4 3 2 1 Slowly return to normal breathing 3 2 1 Round 3 Cold Purification Double Flow Last round Keep feeling your body rise and fall Let your chest expand naturally

Let your body follow your breath

Focus fully on each inhale and exhale 3 2 1 2 3 2 1

2 3 2 1 2 3 2 Cold and Reverse Evolution Double Flow

Breathe in through your mouth Breathe out through your mouth Start with cold breathing Then reverse evolution breathing Relax your body Stay focused Feel the fullness of this moment Feel energy moving through your body

You're doing great Five more cycles Keep going 3 2 1 Breathe in deeply Hold

3 2 1 Exhale fully Then hold As you hold Notice any tension Find it And let it go Let your body relax naturally

Where attention goes Energy flows

Treat thoughts like tension in your body Just let go It's okay if you can't keep holding Take a small breath in Then exhale And resume holding

YoYo Television Series Exclusive 5 4 3 2 1 Now slowly return to normal breathing Breathe in through your nose Exhale through your mouth, like this Let your body feel this energy Relax fully Let your breath gently return to normal

Thank you for breathing with me today You've put so much into your health And completed so many rounds Well done For today's guided breathwork I'm happy to partner with the wonderful handpan brand NovaPants This handpan

Brings added peace to our practice And a healing atmosphere I hope these sounds Accompany you through your breathwork Bringing you more calm and energy Finally For the next few minutes I suggest staying in this meditative state

Enjoy the feeling Of energy flowing freely through your body

YoYo Television Series Exclusive That concludes today's guided breathwork Share in the comments below Since practicing breathwork regularly Have you noticed changes in your mindset or personality? If you're new, that's okay too Feel free to share anything You felt or noticed during this session

Remember to breathe Remember to laugh Peace