腦袋一直霧霧的？15 天呼吸挑戰，把專注力找回來｜冰人呼吸・Wim Hof

Yo，我是Ed，歡迎回到呼吸空間的Breath Lab，這裡是你透過呼吸釋放壓力，減輕疼痛，找回快樂，重新跟身體連結的地方，呼吸是回到當下最快的路，每一次吸是一個當下，每一次吐又是另一個當下，你只要跟著呼吸就等於活在每一個瞬間裡，練久了當下就成了你的預設狀態，在這一支影片裡我要陪你進化，我們用15天的練習

讓大腦重新學會用呼吸，找回我們跟這個宇宙的連線，也讓你隨時都能察覺到，當下的呼吸節奏跟情緒狀態，吸氣用嘴巴，越深越好，把空氣灌進整個胸腔，用嘴巴吸

大約可以多吸進30%的空氣，如果吸到嘴巴太乾的話，也可以換到是用鼻子，但建議用嘴巴，吐氣不用控制，像輕輕放掉壓力一樣，讓它出去就好，吸氣要吸得深

吐氣要吐得完整，每一次吸氣，全身都要放鬆，從腳底到骨盆，到頭頂，整個身體都要鬆開，讓自己聽得到自己的呼吸聲，感覺氣一路頂到肚子

胸口，脖子，然後頭頂，先用15個冰人慢呼吸，把身體喚醒，讓能量開始流動，像這樣，再用20個加快的淨化呼吸法

讓能量迴圈到全身，讓每個細胞都醒過來，衝破所有阻塞，淨化呼吸法是吸氣分兩次，吐氣分一次，第一段先吸到肚子裡，然後再到胸口裡，像這樣

35下呼吸做完，最後一下深深吸滿，然後閉氣30秒，接著再把氣全部吐完，然後閉住氣，全身沉浸在放鬆裡，第一輪，閉氣60秒

第二輪90秒，第三輪120秒，時間到，深吸一口氣，灌滿胸腔，閉住30秒，然後再放掉，這一輪就結束了

當節奏加快時跟不上沒有關係，這不是比賽，過程中感受到手腳發麻，頭暈快要昏倒，甚至是更神奇的體驗都是非常正常的，這是身體在釋放壓力，清除毒素的過程，你只要跟著呼吸

讓身體自己去慢慢適應就好，接著坐下或躺下，找到能完全放鬆的位置，閉上眼睛，把身體交出去，然後跟著我的聲音，我們開始呼吸吧，Round 1

優優獨播劇場——YoYo Television Series Exclusive，5，4，3，2，1，淨化呼吸法

還有十下，五，5，4，3，2，1，深吸

然後閉氣30秒

3 2 1，剃除掉後，B7 60秒

還有30秒

3，2，1，再次深吸，一起30秒

呼吸，R E，Round 2

5，4，3，2，1，靜化呼吸法

還有十下

5，4，3，2，1

深吸，然後閉氣30秒，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，氣全部吐掉放掉，然後我們閉氣90秒

優優獨播劇場——YoYo Television Series Exclusive，還有三十秒，三，二，一，再次升級，一起三十秒

3 2 1，吐氣，這一輪結束，3 2 1，Round 3

4，3，2，1，進化呼吸法

還有十下，5，4，3，2，深吸一口氣，息氣30秒

3，2，1，氣塗掉後，閉氣兩分鐘

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，還有30秒

3，2，1，再次深吸，一起30秒

三，二，一，吐氣，今天的旅途完成，很高興今天能跟你一起呼吸，希望這一天你的心情都維持得非常好，在你離開前

我想跟你說一件事，我看到大概有70%，常常回來看我們呼吸影片的人，其實都還沒有訂閱，我們做這個頻道只有一個目的，就是幫助更多人透過呼吸，找回自己，釋放壓力

減輕疼痛，找回快樂，如果這支影片對你有幫助，花一秒鐘按下訂閱，順便點個贊，你的每一次訂閱都會讓呼吸法，被更多需要的人看見，留言區我每一則都會親自看

一個一個回，告訴我你今天的感受，體感，或是有沒有任何意外的體會呢，影片下方有我們LINE群組連線，歡迎你加入我們呼吸家族，在中國，香港

新加坡，馬來西亞的朋友們，歡迎加入我們的LINE海外社群，我們下一支影片見，深呼吸，然後我們好好過這一天

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Yo, I'm Ed. Welcome back to Breath Lab at Breathing Space. Release stress, ease pain, rediscover joy, and reconnect with your body through breath. Breathing is the fastest way back to the present. Each inhale is one moment; each exhale is another. Follow your breath, and you're living in every moment. With practice, presence becomes your default. In this video, I'll help you grow. Over 15 days of practice,

we'll retrain the brain to use breath to reconnect with the universe and help you notice, at any time, your breathing rhythm and emotional state. Breathe in through your mouth. As deeply as you can. Fill your entire chest. Breathing in through your mouth

lets you take in about 30% more air. If your mouth gets too dry, you can switch to your nose. But mouth breathing is recommended. Don't control the exhale. Like gently releasing pressure, just let it out. Breathe in deeply.

Exhale fully. With every inhale, relax your whole body. From your feet to your pelvis, to the top of your head. Let your whole body loosen up. Let yourself hear your breath. Feel the breath fill your belly,

your chest, your neck, then the top of your head. Start with 15 slow Iceman breaths to wake up your body and get your energy flowing. Like this. Then take 20 faster cleansing breaths

to circulate energy throughout your body, wake up every cell, and break through all blockages. For cleansing breaths, inhale in two parts and exhale in one. First, breathe into your belly, then into your chest. Like this.

After all 35 breaths, take one final, full inhale. Hold for 30 seconds. Then exhale fully. Hold. Let your whole body sink into relaxation. In round one, hold for 60 seconds.

In round two, 90 seconds. In round three, 120 seconds. When time is up, breathe in deeply. Fill your chest. Hold for 30 seconds. Then release. That completes one round.

It's okay if you can't keep up as the pace increases. This isn't a race. You may feel tingling in your hands and feet, dizziness or faintness, or even stranger sensations—all very normal. This is your body releasing stress and clearing out toxins. Just follow your breath

and let your body gradually adjust. Now sit or lie down. Find a position where you can fully relax. Close your eyes. Let go. Follow my voice. Let's begin breathing. Round 1

YoYo Television Series Exclusive 5 4 3 2 1 Cleansing breaths.

Ten more. Five. 5 4 3 2 1 Breathe in deeply.

Hold for 30 seconds.

3, 2, 1. Then exhale fully. Hold for 60 seconds.

30 seconds left.

3 2 1 Breathe in deeply again. Hold for 30 seconds.

Breathe. R E Round 2

5 4 3 2 1 Cleansing breaths.

Ten more.

5 4 3 2 1

Breathe in deeply Hold for 30 seconds Please like, subscribe, share, and donate to support Mingjing and Diandian Exhale fully, then hold for 90 seconds

YoYo Exclusive Drama Theater 30 seconds left 3 2 1 Take it up another level Hold for 30 seconds

3, 2, 1 Exhale That completes this round 3, 2, 1 Round 3

4 3 2 1 Evolution Breathwork

10 more breaths 5 4 3 2 Breathe in deeply Hold for 30 seconds

3 2 1 Exhale fully Hold for 2 minutes

YoYo Exclusive Drama Theater Please like, subscribe, share, and donate to support Mingjing and Diandian 30 seconds left

3 2 1 Breathe in deeply again Hold for 30 seconds

3 2 1 Exhale Today's journey is complete I'm glad we could breathe together today I hope you feel this good all day Before you go

There's something I'd like to tell you I've noticed that about 70% of those who regularly watch our breathwork videos haven't subscribed yet We created this channel for one reason To help more people use breathwork to reconnect with themselves release stress

ease pain and rediscover joy If this video helped you take a second to subscribe and leave a like Every subscription helps bring breathwork to more people who need it I personally read every comment

and reply to each one Tell me how you felt today what you felt in your body or anything unexpected you discovered There's a link to our LINE group below Come join our breathwork family For our friends in China Hong Kong

Singapore and Malaysia join our international LINE community See you in the next video Take a deep breath and let's make today a good day

Please like, subscribe, share, and donate to support Mingjing and Diandian