20分鐘慢速冰人呼吸引導：釋放壓力與雜念 ｜ 20 Min Guided Breathwork & Meditation

歡迎回到我們的呼吸旅程，今天我們要做六個回合的溫豪夫冰冷慢俗呼吸，這次的練習我們會更慢、更深、也更放鬆，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，我們會更慢，更深，也更放鬆，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，在開始介紹前，閉上你的雙眼，跟著我的聲音一起吸氣，把氣吐光，釋放掉今天所有的壓力和雜念

再一次，吸氣，充滿全身，然後吐氣，很好，保持剛剛的節奏，接下來，我來介紹今天的呼吸風格

冰冷慢速呼吸，是嘴巴吸氣，嘴巴吐氣，像這樣，可以跟著我的聲音一起嘗試，很好，今天我們將會進行六個回合的，並用呼吸引導

在最後達到兩分鐘的憋氣時間，每一輪結束後，會有一次閉氣凝神的時間，讓我們的身體好好感受，並吸收這股能量，在開始之前，請先找到一個舒適的姿勢，躺著或坐著都可以

讓你的身體好好地放鬆，準備好了嗎，跟著美麗的音樂節奏，模仿我的呼吸聲，讓我們一起做，3，2，1

Round 1，令人滿足呼吸

專注在每一次的吸氣和吐氣

三，二，一，大口吸氣，然後閉氣

5，4，3，2，1，把氣全部吐光，然後鼻涕

5，4，3，2，1，現在讓我們慢慢回覆正常的呼吸，3，2

1，Round 2，冰冷慢速呼吸，嘴巴吐氣，嘴巴吸氣

呼吸，七

三，2，1，大口吸氣，然後閉氣，5，4，3

2，1，把氣全部吐光，然後閉氣

如果有想法跑出來也沒關係，讓它自然而然飄走就好

好好享受能量正在你的身體流動的感覺

5 4 3 2 1，現在讓我們慢慢回復正常的呼吸，3，2，1，Round 3，病人慢速呼吸，嘴巴吐氣

嘴巴吸氣

呼吸正在帶著你慢慢地回到最安靜的自己

3，2，1，大口吸氣，然後閉氣

5，4，3，2，1，把氣全部吐光，然後閉氣

閉氣的過程，持續掃描身體緊繃的部位，由上而下，抓到它，並放掉

如果有想法跑出來，也沒有關係，讓它自然而然消失就好，5，4，3，2，1

現在，讓我們慢慢回復正常的呼吸，3，2，1，Round 4，冰冷慢速呼吸，嘴巴呼氣

嘴巴吸氣，呼吸正在慢慢帶著你，回到最安靜的自己

專注在每一次的吸氣和每一次的吐氣

大口吸氣，然後閉氣，5 4 3 2 1，把氣全部吐光，然後閉氣，閉氣的過程，持續掃描身體緊繃的部位，由上而下

找到它，並放掉

如果有想法跑出來，也沒有關係，讓它自然而然消失就好，優優獨播劇場——YoYo Television Series Exclusive，5 4 3 2 1，現在讓我們慢慢回復正常的呼吸，3 2 1，Round 5 冰冷慢速呼吸

嘴巴吸氣，注意胸口的起伏，好像你的整個身體都在一起呼吸，跟著呼吸，慢慢放鬆，感受現在，感受等一下

3，2，1，大口吸氣，然後閉氣，5，4，3

2，1，把氣全部吐光，然後鼻涕

鼻息的過程，持續掃描身體緊繃的部位，由上而下，找到它，並放掉

如果有想法跑出來也沒有關係，讓它自然而然消失就好，好好享受能量正在你的身體流動的感覺

5 4 3 2 1，現在讓我們慢慢回復正常的呼吸，3 2 1，Round 6，暈染慢速呼吸，嘴巴吐氣，嘴巴吸氣

專注在每一次的吸氣和每一次的吐氣

呼吸正在慢慢帶著你，回到最安靜的自己，你做得很好，3，2，大口吸氣 然後閉氣，5 4 3 2 1，把氣全部吐光 然後閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，撇不住氣也沒有關係，可以補吸一口氣，然後吐掉，繼續跟著疊吸引導，當念頭出現的時候，察覺它並放掉，讓念頭自然而然的消失

好好享受能量正在你的身體流動的感覺，5，4，3，2，現在，讓我們慢慢回覆正常的呼吸，用鼻子吸氣

按摩嘆息，呼氣吐出，好好享受這個放鬆的感覺

謝謝你今天陪我一起做呼吸飲料，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，也很開心地和優秀的手碟品牌，諾娃手碟

Nobar Pants合作，這個手碟，讓今天的引導過程，多了一份寧靜和療癒的氣氛，希望這樣的聲音，能陪伴你在練習的過程中，感受到更多平靜的能量，我建議你在接下來的幾分鐘內

保持這份冥想的狀態，好好享受身體暢通流動的感覺

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，Zither Harp

影片的最後，也歡迎大家在下方留言，跟我們分享，今天的呼吸引導結束後，從1到10分的平分，你認為這樣的呼吸法，對你來說，有多麼強大的塑壓效果呢

謝謝你今天的收看，記得呼吸，記得玩笑，Peace

優優獨播劇場——YoYo Television Series Exclusive

Welcome back to our breathing journey Today we'll do six rounds of slow Wim Hof breathing This time, we'll breathe slower, deeper, and more gently With regular practice, you can carry this wonderful feeling into daily life We'll breathe slower Deeper And more gently With regular practice

You can carry this feeling into daily life And keep that sense of wonder Bring energy to every day Before we begin Close your eyes Breathe in with me Exhale fully Release today's stress and distractions

Once more Breathe in Let the breath fill your body Now breathe out Good Keep that rhythm Next Let me introduce today's breathing style

Slow, cooling breaths Breathe in through your mouth Breathe out through your mouth Like this Try breathing along with me Good Today we'll do six rounds Following the breathing cues

Building up to a two-minute breath hold After each round We'll hold our breath and focus inward Let your body feel And absorb this energy Before we start Find a comfortable position Lie down or sit

Let your body relax completely Ready? Follow the rhythm of the music Match the sound of my breathing Let's begin together 3 2 1

Round 1 Take satisfying breaths

Focus on each inhale and exhale

3 2 1 Breathe in deeply Hold

5 4 3 2 1 Exhale fully Hold

5 4 3 2 1 Slowly return to your natural breathing 3 2

1 Round 2 Slow, cooling breaths Breathe out through your mouth Breathe in through your mouth

Breathe 7

3 2 1 Breathe in deeply Hold 5 4 3

2 1 Exhale fully Hold

It's okay if thoughts arise Just let them drift away

Enjoy the feeling of energy flowing through your body

5 4 3 2 1 Slowly return to your natural breathing 3 2 1 Round 3 Slow, cooling breaths Breathe out through your mouth

Breathe in through your mouth

Let your breath gently guide you back to inner stillness

3 2 1 Breathe in deeply Hold

5 4 3 2 1 Exhale fully Hold

As you hold Keep scanning your body for tension From top to bottom Notice it And let it go

If thoughts arise, that's okay. Just let them fade naturally. 5 4 3 2 1

Now, slowly return to normal breathing. 3 2 1 Round 4 Slow, cooling breaths Exhale through your mouth.

Breathe in through your mouth. Your breath is gently guiding you back to your quietest self.

Focus on each inhale and exhale.

Breathe in deeply. Hold. 5 4 3 2 1 Exhale fully. Hold. As you hold, keep scanning your body for tension. From head to toe,

find it and release it.

If thoughts arise, that's okay. Just let them fade naturally. YoYo Television Series Exclusive 5 4 3 2 1 Now slowly return to normal breathing. 3 2 1 Round 5: Slow, cooling breaths

Breathe in through your mouth. Notice your chest rising and falling. Feel your whole body breathing together. Follow your breath. Slowly relax. Feel this moment. Feel the next.

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

2 1 Exhale fully. Hold.

As you hold, keep scanning your body for tension. From head to toe, find it and release it.

If thoughts arise, that's okay. Just let them fade naturally. Enjoy the feeling of energy flowing through your body.

5 4 3 2 1 Now slowly return to normal breathing. 3 2 1 Round 6 Slow, flowing breaths Exhale through your mouth. Breathe in through your mouth.

Focus on each inhale and exhale.

Your breath is gently guiding you back to your quietest self. You're doing great. 3 2 Breathe in deeply. Hold. 5 4 3 2 1 Exhale fully. Hold.

Please like, subscribe, share, and donate to support Mingjing and Diandian. It's okay if you can't hold any longer. Take a small breath in. Then exhale. Keep following the breathing guidance. When a thought arises, notice it and let it go. Let your thoughts fade naturally.

Enjoy the feeling of energy flowing through your body. 5 4 3 2 Now, slowly return to normal breathing. Breathe in through your nose.

Let out a gentle sigh. Exhale. Enjoy this feeling of relaxation.

Thank you for breathing with me today. You've put so much care into your health and completed so many rounds. You did wonderfully. For today's guided breathing, I'm also happy to partner with a wonderful handpan brand, Nova Handpans,

Nobar Pants. This handpan brought today's practice an extra sense of peace and healing. I hope these sounds can accompany your practice and help you feel more peaceful energy. For the next few minutes, I suggest

staying in this meditative state. Enjoy the feeling of energy flowing freely through your body.

Please like, subscribe, share, and donate to support Mingjing and Diandian. Zither Harp

As the video ends, feel free to leave a comment below and share with us: After today's guided breathing, on a scale of 1 to 10, how effective was this breathing technique for you at relieving stress?

Thanks for watching today. Remember to breathe. Remember to laugh. Peace

YoYo Television Series Exclusive