呼吸創造體內抗老修復環境！30分鐘【初學者友善呼吸引導】30min Guided Wim Hof Breathwork

Yo，我是Ed，歡迎來到愛德菲利的呼吸空間，我們今天要做的是適合初學者的呼吸引導，特別的呼吸節奏跟閉氣時間能改變我們體內的生理狀況，，讓我們達到放鬆、冥想，甚至是睡眠的神奇效果，今天這個呼吸風格很適合初學者，慢速加上變換不同的呼吸風格，，能讓人快速體驗到從頭到腳，，深刻的放鬆愉悅感

這種感受能持續一整天，，長期做呼吸運動真的能讓身體處於快樂輕鬆的狀態，，讓生活品質整體都能有明顯的提升，，更有提升整體健康、免疫力，，加上還有抗發炎的效果，今天的呼吸風格會是火呼吸法，加上發電雙流呼吸法，火呼吸法就是鼻子出氣

讓進氣自然被動產生，像這樣

而發電雙流呼吸法，就是發電跟進化呼吸法的結合，像這樣，然後還有一個反轉的版本，像這樣

呼吸時吐氣吐到底，才能讓吸氣更輕鬆，然後百分之百的放鬆，加上專注也是最重要的，那麼我們開始吧，Round 1，火呼吸法，專注在鼻孔出氣位置就好

只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動，每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻徑嘴粗，靜氣分兩次，吐氣分一次

同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸

發電反雙流，鼻徑、嘴出，靜氣分一次，吐氣分兩次

專注在呼吸時體內產生的感覺

5 4 3 2 1，深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5，4，3

2，1，吐氣後，閉氣，嘴角微微上揚，保持自然微笑，掃描全身，找到任何緊繃的部位

目標是讓全身徹底放鬆，若無法持續避氣，小心一口氣吐掉後繼續避氣，身體放鬆得越徹底，效果就會越好哦，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中

5，4，3，2，1，大大的深呼吸，然後閉氣

5 4 3 2 1，氣放掉後，我們這一輪就結束了

3 2 1，Round 2，火呼吸法，專注在鼻孔出氣位置就好

只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動

每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻徑嘴出，靜氣分兩次，吐氣分一次，同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸

發電反雙流，鼻進，嘴出，進氣分一次，吐氣分兩次

專注在呼吸時體內產生的感覺

深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5，4，3，2

1，吐氣後，閉氣，嘴角微微上揚，保持自然微笑，掃描全身，找到任何緊繃的部位，目標是讓全身徹底放鬆

若無法持續避氣，小心一口氣吐掉後繼續避氣，身體放鬆得越徹底，效果就會越好哦，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中，5

4，3，2，1，大大的深呼吸，然後閉氣，5，4

3，2，1，氣放掉後，我們這一輪就結束了，3，2，1

Round 3，火呼吸法，專注在鼻孔出氣位置就好

只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動，每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻進嘴出，靜氣分兩次，吐氣分一次

同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸

發電反雙流，鼻徑嘴出，靜氣分一次，吐氣分兩次，專注在呼吸時，體內產生的感覺

呼吸，深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5 4 3 2 1，吐氣後，閉氣，嘴角微微上揚，保持自然微笑

掃描全身，找到任何緊繃的部位，目標是讓全身徹底放鬆，若無法持續避氣，小心一口氣吐掉後繼續避氣

身體放鬆得越徹底，效果就會越好哦，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中

5 4 3 2 1，大大的深呼吸，然後閉氣

5 4 3 2 1，氣放掉後我們這一輪就結束了，3，2，1，Round 4，火呼吸法，專注在鼻孔出氣位置就好

只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動，每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻進嘴出，進氣分兩次，吐氣分一次

同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸

發電反雙流，鼻徑 嘴出，靜氣分一次，吐氣分兩次

專注在呼吸時體內產生的感覺

5 4 3 2 1，深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5 4 3 2 1，吐氣，吐氣後 閉氣

嘴角微微上揚 保持自然微笑

掃描全身 找到任何緊繃的部位，目標是讓全身徹底放鬆

若無法持續避氣，小心一口氣吐掉後繼續避氣

身體放鬆得越徹底，效果就會越好哦

若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中

5，4，3，2，大大的深呼吸，然後閉氣，5，4

3，2，1，氣放掉後，我們這一輪就結束了，3，三二一，Round 5

火呼吸法，專注在鼻孔出氣位置就好，只要鼻孔出氣，讓靜氣自然產生，身體想要怎麼動就讓它動，每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻進嘴出

進氣分兩次，吐氣分一次

同時呼吸到身體的左右邊，專注在每一次都用全身完成呼吸

發電反雙流，鼻徑嘴出，進氣分一次，吐氣分兩次

專注在呼吸時體內產生的感覺

呼吸，深深的吸氣然後閉氣，頭暈暈的也不用擔心，這是正常的反應，5，4，3，2

1，吐氣後閉氣，嘴角微微上揚，保持自然微笑

掃描全身，找到任何緊繃的部位，目標是讓全身徹底放鬆

若無法持續避氣，小心一口氣吐掉後繼續避氣

身體放鬆得越徹底，效果就會越好哦，若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中

5，4，3，3 2 1，大大的深呼吸，然後閉氣

5 4 3 2 1，氣放掉後，我們這一輪就結束了

3，2，1，Round 6，火呼吸法，專注在鼻孔出氣位置就好，只要鼻孔出氣，讓進氣自然產生

身體想要怎麼動就讓它動，每一次的呼吸都會讓你身體整體呼吸的更順暢，發電雙流，鼻徑嘴出，進氣分兩次，吐氣分一次

同時呼吸到身體的左右邊

專注在每一次都用全身完成呼吸，發電反雙流，鼻徑嘴粗，靜氣分一次，吐氣分兩次，專注在呼吸時體內產生的感覺

呼吸，深深的吸氣，然後閉氣，頭暈暈的也不用擔心，這是正常的反應，吐氣後閉氣，嘴角微微上揚，保持自然微笑

掃描全身，找到任何緊繃的部位，目標是讓全身徹底放鬆

若無法持續避氣，小心一口氣，吐掉後繼續避氣，身體放鬆得越徹底，效果就會越好哦

若有念頭或雜念浮現，跟體感一樣放鬆放掉，再回到當下的體感中

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，大大的深呼吸，然後閉氣，5，4，3，2

1，氣放掉後，我們這一輪就結束了，我們今天一起呼吸過了，以後就是呼吸家人了，記得要每天固定時間做，這樣才能養成好習慣哦，在你離開前

請也幫忙分享給身邊的親朋好友，有關於健康的問題，也可以在下面留言問問題哦，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，我們也會分享一些能讓你非常快活的最新醫學知識，活動訊息都會在群裡釋出，中國、香港、馬來西亞等地區的朋友們

下面有解鎖地區的海外LINE群組可以加入哦，好，就這樣，祝你有個美好的一天，感謝觀看

Yo, I'm Ed. Welcome to Ed's breathing space. Today, we'll do a beginner-friendly breathing session. Specific breathing rhythms and breath holds can change our body's physiology, helping us relax, meditate, and even drift off to sleep. Today's breathing style is great for beginners. The slow pace and varied breathing patterns help you quickly experience deep relaxation and bliss from head to toe.

That feeling can last all day. Regular breathwork can help your body feel happy and relaxed, noticeably improving your overall quality of life. It can also improve overall health and immunity, and reduce inflammation. Today, we'll practice Breath of Fire and Energizing Double-Flow Breathing. For Breath of Fire, exhale through your nose.

Let the inhale happen naturally. Like this.

Energizing Double-Flow Breathing combines Energizing and Evolution Breathing. Like this. There's also a reverse version. Like this.

Exhale fully with each breath. This makes breathing in easier. Relax completely. Staying focused is just as important. Let's begin. Round 1 Breath of Fire. Focus on the air leaving your nostrils.

Just breathe out through your nose. Let the inhale happen naturally. Let your body move however it wants. Each breath helps your whole body breathe more freely. Energizing Double-Flow. In through your nose, out through your mouth. Breathe in in two parts. Breathe out in one.

Breathe into both sides of your body.

Engage your whole body with each breath.

Reverse Energizing Double-Flow. In through your nose, out through your mouth. Breathe in in one part. Breathe out in two.

Notice the sensations inside your body as you breathe.

5 4 3 2 1 Breathe in deeply. Hold. Don't worry if you feel a little dizzy. That's a normal response. 5 4 3

2 1 Exhale. Hold. Lift the corners of your mouth slightly. Keep a gentle, natural smile. Scan your body. Notice any areas of tension.

Let your whole body relax completely. If you can't keep holding, take a small breath, exhale, and hold again. The more fully you relax, the better the results. If thoughts or distractions arise, let them go, just as you release tension. Return to the sensations in your body.

5 4 3 2 1 Take a big, deep breath in. Hold.

5 4 3 2 1 Exhale to finish this round.

3 2 1 Round 2 Breath of Fire. Focus on the air leaving your nostrils.

Just breathe out through your nose. Let the inhale happen naturally. Let your body move however it wants.

Each breath helps your whole body breathe more freely. Energizing Double-Flow. In through your nose, out through your mouth. Breathe in in two parts. Breathe out in one. Breathe into both sides of your body.

Engage your whole body with each breath.

Reverse Energizing Double-Flow. In through your nose. Out through your mouth. Breathe in in one part. Breathe out in two.

Notice the sensations inside your body as you breathe.

Breathe in deeply. Hold. Don't worry if you feel a little dizzy. That's a normal response. 5 4 3 2

1 Exhale. Hold. Lift the corners of your mouth slightly. Keep a gentle, natural smile. Scan your body. Notice any areas of tension. Let your whole body relax completely.

If you can't keep holding, take a small breath, exhale, and hold again. The more fully you relax, the better the results. If thoughts or distractions arise, Relax and let go, just as with physical sensations. Return to what you feel in your body right now. 5

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

3 2 1 Exhale. That completes this round. 3 2 1

Round 3 Breath of Fire Focus on the air leaving your nostrils.

Just exhale through your nose. Let the inhale happen naturally. Let your body move however it wants. Each breath helps your whole body breathe more freely. Double-In Energizing Breath In through your nose, out through your mouth. Breathe in twice. Exhale once.

Breathe into both sides of your body.

Use your whole body for each breath.

Double-Out Energizing Breath In through your nose, out through your mouth. Breathe in once. Exhale twice. As you breathe, focus on the sensations inside your body.

Breathe. Breathe in deeply. Hold. Don't worry if you feel lightheaded. This is a normal response. 5 4 3 2 1 Exhale, then hold. Lift the corners of your mouth into a gentle smile.

Scan your body for any tension. Let your whole body relax completely. If you can't keep holding your breath, take a small breath, exhale, then hold again.

The more fully you relax, the greater the effect. If thoughts or distractions arise, relax and let go, just as with physical sensations. Return to what you feel in your body right now.

5 4 3 2 1 Breathe in deeply, then hold.

5 4 3 2 1 Exhale to finish this round. 3 2 1 Round 4 Breath of Fire Focus on the air leaving your nostrils.

Just exhale through your nose. Let the inhale happen naturally. Let your body move however it wants. Each breath helps your whole body breathe more freely. Double-In Energizing Breath In through your nose, out through your mouth. Breathe in twice. Exhale once.

Breathe into both sides of your body.

Use your whole body for each breath.

Double-Out Energizing Breath In through your nose, out through your mouth. Breathe in once. Exhale twice.

Focus on the sensations inside your body as you breathe.

5 4 3 2 1 Breathe in deeply. Hold. Don't worry if you feel lightheaded. This is a normal response. 5 4 3 2 1 Exhale. Exhale, then hold.

Lift the corners of your mouth into a gentle smile.

Scan your body for any tension. Let your whole body relax completely.

If you can't keep holding your breath, take a small breath, exhale, then hold again.

The more fully you relax, the greater the effect.

If thoughts or distractions arise, relax and let go, just as with physical sensations. Return to what you feel in your body right now.

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

3 2 1 Exhale. That completes this round. 3 3 2 1 Round 5

Breath of Fire Focus on the air leaving your nostrils. Just exhale through your nose. Let the inhale happen naturally. Let your body move however it wants. Each breath helps your whole body breathe more freely. Energizing double breath In through your nose, out through your mouth

Breathe in twice Breathe out once

Breathe into both sides of your body Use your whole body with every breath

Energizing reverse double breath In through your nose, out through your mouth Breathe in once Breathe out twice

Notice the sensations inside as you breathe

Breathe Breathe in deeply, then hold Don't worry if you feel lightheaded This is a normal response 5 4 3 2

1 Exhale, then hold Lift the corners of your mouth slightly Keep a gentle, natural smile

Scan your body Notice any areas of tension Let your whole body relax completely

If you can't keep holding Take a small breath, exhale, then hold again

The more fully you relax The better the results If thoughts or distractions arise Let them go as you release tension Return to what you feel right now

5 4 3 3 2 1 Breathe in deeply, then hold

5 4 3 2 1 Exhale to finish this round

3 2 1 Round 6 Breath of Fire Focus on the air leaving your nostrils Just exhale through your nose Let the inhale happen naturally

Let your body move however it wants Each breath helps your whole body breathe more freely Energizing double breath In through your nose, out through your mouth Breathe in twice Breathe out once

Breathe into both sides of your body

Use your whole body with every breath Energizing reverse double breath In through your nose, out through your mouth Breathe in once Breathe out twice Notice the sensations inside as you breathe

Breathe Breathe in deeply Then hold Don't worry if you feel lightheaded This is a normal response Exhale, then hold Lift the corners of your mouth slightly Keep a gentle, natural smile

Scan your body Notice any areas of tension Let your whole body relax completely

If you can't keep holding Take a small breath Exhale, then hold again The more fully you relax The better the results

If thoughts or distractions arise Let them go as you release tension Return to what you feel right now

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 We've shared our breath today Now you're part of our breathwork family Remember to practice at the same time every day That's how you build a good habit Before you go

Please share this with friends and family If you have questions about health Leave them in the comments below You'll also find a link to our LINE group below We offer free live breathwork classes every Saturday We also share the latest medical insights to help you feel great All event updates will be posted in the group For friends in China, Hong Kong, Malaysia, and elsewhere

Join our overseas LINE group below to get around regional restrictions That's all for now. Have a wonderful day Thanks for watching