30秒刪除焦慮 + 痛苦「最強平衡法」！20分鐘【集氣雙流呼吸引導】20min Guided Power + Wim Hof 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，如何不要讓夜尿摧毀睡眠品質

然後加上要怎麼樣喝水才正確呢，如果要避免夜間頻繁的起床上廁所破壞你的睡眠品質，關鍵不在於你每天喝多少水，而是在於你何時喝水，畢竟我們的身體在剛醒來和快要入睡時的運作狀態是完全不同的，一早起床後身體需要足夠的水分來啟動並執行一系列的生理程式，如果我們在白天早些時候不補充足夠的水分的話，到了晚上身體就會傾向於保留更多的水分來確保能夠順利完成這些生理程式

因此建議在醒後的前十個小時內，每一個小時攝取約240毫升的水，也就是一般的一杯水，這樣可以保證，當你身體在日間啟動後，它要足夠的水分去應對所有的生理需求，如果白天不提前補充足夠的水分，身體到了晚上

就會為了要完成必要的生理程式，而保留更多的水分，從而增加了夜間洗床上廁所的次數，透過調整你的水分攝取時間，而不僅僅是量，可以有效減少，夜尿對睡眠品質的影響，讓你擁有一個更好的夜晚

再小小提一下，其實我從小就夜尿，有時候晚上起來五六次，我其實也是靠這個方法，就是後來再也沒有夜尿，最多可能一個晚上一次吧，OK好，小翹們就這麼說完了

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，急氣進化雙流，就是鼻進鼻出

先急氣，然後進化，像這樣

急氣反進化雙流，先集氣，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

集氣，進化，雙流，移進，移出，先集氣再進化，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，集氣反進化，先集氣再反進化，是不是開始有節奏感了呢，是你還是整個空間在呼吸

5，4，3，2，1，大腿吸氣 然後閉氣，勻勻的也沒有關係喔

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

五，四，三，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，鼻進 鼻出，先集氣 再進化，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，集氣反進化，先集氣再反進化，是不是開始有節奏感了呢，是你還是整個空間在呼吸，5，4，三

二，一，大腿吸氣，然後閉氣，勻勻的也沒有關係哦

五，四，三，二，一，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

5 4 3 2 1，大口進氣，然後閉氣，5 4 3 2 1，四 三 二 一，氣吐掉 這一輪就結束了，三 二 一，Round 3

鼻進 鼻出，先集氣 再進化，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

極氣反進化，先極氣再反進化，是不是開始有節奏感了呢，是你 還是整個空間在呼吸，5，4，3，2

1，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，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

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 4，鼻進 鼻出，先集氣 再進化，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

急氣反進化，先急氣再反進化，是不是開始有節奏感了呢，是你 還是整個空間在呼吸，5，4，3，2

1，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，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 5，移進 移出，先集氣 再進化，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

急氣反進化，先急氣再反進化，是不是開始有節奏感了呢，是你 還是整個空間在呼吸

5，4，3，2，1

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，嘴上輕鬆的上揚微笑，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，大吼進氣，然後閉氣

5 4 3 2 1，氣吐掉，這一輪就結束了，3 2 1，Round 6，鼻進 鼻出，先集氣 再進化，持續跟隨著體內呼吸時的感受

讓胸口源往前伸展，同時全身一起呼吸，每一次呼吸都讓你更接近內在的平靜

急氣反進化，先急氣再反進化，是不是開始有節奏感了呢，是你還是整個空間在呼吸，5，4，3，2

1

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，嘴上輕鬆的上揚微笑，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，很贊哦，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，或是性格上有沒有些什麼樣的轉變，還有你可以在下方找到，我們LINE群組的連線，我們每週六都會進行，免費的直播呼吸課程，還有我們也會分享一些，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'll try a brand-new breathing method I created. I call it Dual Flow Combo Breathwork. This unique breathing combo helps you let go of worries and enter a flow state. Practice daily to carry this wonderful, comfortable feeling into everyday life. Before we begin, let me share a quick daily tip: how to keep nighttime bathroom trips from ruining your sleep,

and how to time your water intake. To avoid frequent bathroom trips disrupting your sleep, the key isn't how much water you drink each day, but when you drink it. Your body works very differently when you wake up and when you're about to sleep. In the morning, your body needs enough water to get its daily processes going. If you don't drink enough water early in the day, your body tends to retain more water at night to keep those processes running.

So, for the first ten hours after waking, try drinking about 240 milliliters of water each hour. That's roughly one glass. This helps ensure that, once your body gets going for the day, it has enough water for all its needs. If you don't hydrate enough during the day, then at night, your body

will try to keep its essential processes running by retaining more water, leading to more nighttime bathroom trips. Adjusting when you drink water, not just how much, can help reduce the impact of nighttime bathroom trips on your sleep, so you can rest better.

One quick personal note: I've had nighttime bathroom trips since childhood. Sometimes I'd get up five or six times a night. This is the method I used, and eventually, those trips stopped. Now it's maybe once a night at most. Okay. That's it for today's little tip.

Now let me introduce the new style we'll learn today. It's called Dual Flow. We combine two different breathing styles and alternate between them, creating a pleasing rhythm with each inhale and exhale. Charge and Evolve Dual Flow. Breathe in and out through your nose.

First, Charge. Then, Evolve. Like this.

Charge and Reverse Evolve Dual Flow. First, Charge, then Reverse Evolve. Like this. Okay. It's that simple. Listen and copy my breathing sounds. Let's begin. Round 1

Charge and Evolve Dual Flow. In through your nose, out through your nose. First, Charge, then Evolve. Keep noticing how each breath feels inside. Let your chest expand forward. Breathe with your whole body.

Each breath brings you closer to inner peace. Charge and Reverse Evolve. First, Charge, then Reverse Evolve. Can you feel the rhythm now? Are you breathing, or is the whole space breathing?

5 4 3 2 1 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 any tension. Keep letting it go. Relax your whole body. Treat thoughts just like tension in your body. Simply release them. It's the same thing.

5 4 3 Breathe in deeply. Hold.

5 4 3 2 1 Exhale. That completes this round. 3 2 1. Round 2. In through your nose, out through your nose. First, Charge, then Evolve. Keep noticing how each breath feels inside. Let your chest expand forward. Breathe with your whole body.

Each breath brings you closer to inner peace. Charge and Reverse Evolve. First, Charge, then Reverse Evolve. Can you feel the rhythm now? Are you breathing, or is the whole space breathing? 5 4 3

2 1 Breathe in deeply. Hold. It's okay to feel a little lightheaded.

5 4 3 Two One Exhale fully Hold Let a gentle smile form

As you hold Keep scanning for tension Keep letting it go Relax your whole body Thoughts are like tension in your body Just relax and let them go Treat them the same way

5 4 3 2 1 Breathe in deeply Hold 5 4 3 2 1 Four, three, two, one Exhale. That completes this round Three, two, one Round 3

Breathe in and out through your nose Gather energy, then evolve Keep following the feeling of breath within Let your chest expand forward Breathe with your whole body Each breath brings you closer to inner peace

Gather energy and reverse evolution First gather energy, then reverse evolution Are you finding your rhythm? Is it you breathing, or the whole space? 5 4 3 2

1 Breathe in deeply. Hold It's okay to feel a little dizzy 5 4 3 2 1 Exhale fully. Hold Let a gentle smile form As you hold Keep scanning for tension

Keep letting it go Relax your whole body Thoughts are like tension in your body Just relax and let them go Treat them the same way

5 4 3 2 1 Breathe in deeply Hold

5 4 3 2 1 Exhale That completes this round 3 2 1 Round 4 Breathe in and out through your nose Gather energy, then evolve Keep following the feeling of breath within

Let your chest expand forward Breathe with your whole body Each breath brings you closer to inner peace

Gather energy and reverse evolution First gather energy, then reverse evolution Are you finding your rhythm? Is it you breathing, or the whole space? 5 4 3 2

1 Breathe in deeply. Hold It's okay to feel a little dizzy 5 4 3 2 1 Exhale fully. Hold Let a gentle smile form 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 Treat them the same way

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 3 2 1 Round 5 Breathe in. Breathe out Gather energy, then evolve Keep following the feeling of breath within

Let your chest expand forward Breathe with your whole body Each breath brings you closer to inner peace

Gather energy and reverse evolution First gather energy, then reverse evolution Are you finding your rhythm? Is it you breathing, or the whole space?

5 4 3 2 1

Breathe in deeply. Hold It's okay to feel a little dizzy

5 4 3 2 1 Exhale fully. Hold Let a gentle smile form 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 Treat them the same way

Please like, subscribe, share, and donate to support Mingjing and Diandian 5 4 3 2 1 Inhale with a roar Then hold

5 4 3 2 1 Exhale That completes this round 3 2 1 Round 6 Breathe in and out through your nose Build energy, then evolve 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

Breathe quickly and reverse the evolution First breathe quickly, then reverse the evolution Starting to feel the rhythm? Are you breathing, or is the whole space breathing? 5 4 3 2

1

Breathe in deeply, then hold It's okay if you feel a little dizzy

5 4 3 2 1 Exhale fully, then hold Let your lips curl into a gentle smile As you hold, keep scanning for tension Keep releasing it until your whole body relaxes Thoughts are like tension in your body Just relax and let them go It's no different

Please like, subscribe, share, and donate to support Mingjing and Diandian 5 4 3 2 1 Breathe in deeply, then hold

5 4 3 2 1 Exhale That completes this round You finished it all Great job Thank you for breathing with me today Please do Feili 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 Every Saturday, we host A free live breathwork class We also share Some of the latest and coolest

Findings in medicine and science All event details will be posted in the group For friends in China, Hong Kong, Malaysia And other regions There's a link below to a region-unrestricted International LINE group Feel free to join Okay, bye-bye