40分鐘冰人呼吸引導：進入心流、深層放鬆 ｜40 Min Guided Breathwork & Meditation

歡迎回到我們的呼吸里程，今天我們要一起做八個回合的Windhoff冰冷呼吸，並在最後達到三分鐘的別期，今天的目標是幫助你在呼吸結束後能夠徹底放鬆身心並讓身體充滿能量，當你持續有意識地練習呼吸法後，它將幫助你在日常生活中，每天都能保持這份神奇的狀態，充滿精神和力量

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，讓我們再來一次，吸氣充滿全身，然後吐氣

很好，保持剛剛放鬆的呼吸節奏，接下來，聽我介紹今天的呼吸法風格，冰冷呼吸法，是嘴巴吸氣，嘴巴吐氣，像這樣

很好，今天我們會進行，八個回合的呼吸引導，每一輪結束後，會有一次閉氣凝神的時間，讓身體吸收並好好感受這個能量的流動，在最後我們會達到三分鐘的憋氣時間，這中間如果憋不住氣也沒有關係

可以再吸一口氣繼續跟著憋氣，那在我們開始之前，請先找到一個舒適的姿勢，躺著或坐著都可以，讓你的身體完全放鬆下來，現在跟著我的節奏，模仿我的呼吸聲，一起做

準備好了嗎，三，二，一，Round 1，進入呼吸

呼吸，3，2，1，大口吸氣，然後閉氣，5，4

3，2，1，把氣全部閉光，然後閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，5 4 3 2 1，現在讓我們慢慢回覆正常的呼吸，準備好了嗎，3 2 1，Round 2，並用呼吸，是絕大吸氣

嘴巴吐氣

深深的把氣吸到底，呼吸，暈暈的一點沒有關係喔，呼吸，3，2，1，大口吸氣

然後鼻氣

5，5 4 3 2 1，把氣全部停光，然後鼻氣

憋不住氣的時候也沒有關係，可以不吸一口氣，然後吐氣，繼續跟著憋氣的引導

5 4 3 2 1，現在讓我們慢慢回覆正常的呼吸

準備好了嗎，3 2 1，Round 3 並用呼吸，是嘴巴吸氣，嘴巴呼吸

注意胸口的起伏，讓身體跟著這樣的呼吸一起振動

3，2，1，大口吸氣，然後閉氣

5 4 3 2 1，把氣全部吐光，然後鼻氣

憋不住氣的時候也沒有關係，可以補吸一口氣，然後吐氣，繼續跟著憋氣的引導

5，4，3，2，1，現在，讓我們慢慢回覆正常的呼吸，準備好了嗎

三，二，一，轉動，進入呼吸，是嘴巴吸氣，嘴巴呼氣

注意胸口的起伏，讓這樣的震動傳遞到全身，呼吸，3，2，1，大口吸氣，然後鼻氣

5，4，3，2，1，把氣全部吐光，然後鼻氣，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

憋不住氣的時候也沒有關係，可以不吸一口氣，然後吐氣，繼續跟著憋氣的引導

避氣的過程，持續掃描身體任何緊繃的部位，察覺它，並放掉

5，4，3，2，1，現在讓我們慢慢回復正常的呼吸

準備好了嗎，3 2 1，Round 5 冰冷呼吸，是嘴巴吸氣 嘴巴呼氣

呼吸

每一次的吸氣和吐氣正在引導著你，回到最平靜的自己

3，2，1，大口吸氣，然後鼻氣

5，4，3，2，1，把氣全部滴完，然後閉氣

閉氣的過程，持續掃描身體任何緊繃的部位，察覺它，並放掉

憋不住氣的時候也沒有關係，可以不吸一口氣，然後吐氣，繼續跟著憋氣的引導，優優獨播劇場——YoYo Television Series Exclusive，暈暈的也沒有關係喔，自然而然放鬆就好

5，4，3，2，1，現在，讓我們慢慢回覆正常的呼吸，準備好了嗎

3，2，1，Round 6，進入呼吸，是嘴巴吸氣，嘴巴呼氣，呼吸

注意胸口的起伏，讓這樣的震動，可以逼到全身

4，5，4，3，2，1，大口吸氣 然後的閉氣，使用血腥投入

3，4，3 2 1，把氣全部吐光，然後鼻氣

裂不住戲的時候也沒有關係，可以不吸一口氣，然後吐氣，繼續跟著憋氣的引導

鼻涕的過程，持續掃描身體任何緊繃的部位，察覺它，並放掉

5，4，3，2，1，現在，讓我們慢慢回覆正常的呼吸

準備好了嗎，三，二，一，Round 7，用呼吸，是嘴巴吸氣，嘴巴吐氣

注意胸口的前後，讓身體跟著家人呼吸，一次前後

3，2，1，大口吸氣，然後閉氣

5，4，3，2，1，把氣全部解光，然後閉氣

暈暈的也沒有關係喔，自然而然放鬆就好

憋不住氣的時候也沒有關係，可以補吸一口氣，然後吐氣，繼續跟著憋氣的引導，優優獨播劇場——YoYo Television Series Exclusive，避氣的過程，持續掃描身體任何緊繃的部位，察覺它

並放掉

5，4，3，2，1，現在，讓我們慢慢回覆正常的呼吸

準備好了嗎，3，2，1，Round 8，進入呼吸，是嘴巴吸氣，嘴巴吐氣

最後一輪囉，讓身體跟著呼吸的律動放鬆

注意胸口的起伏，好像整個身體都在一起呼吸一樣，深深地把氣吸到底

暈暈的也沒有關係喔

3，2，1，大口吸氣 然後閉氣

5 4 3 2 1，把氣全部吹開 然後閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，憋不住氣的時候也沒有關係，可以不吸一口氣，然後吐氣，繼續跟著憋氣的引導

感受現在，感受等一下

如果有想法跑出來，也沒有關係，讓它自然無難消失就好，5 4 3 2 1，現在，讓我們慢慢恢復正常的呼吸，呼吸，嘴巴吐氣

持續這樣放鬆的狀態，保持今天八輪下來的呼吸引導能量，讓你的呼吸處在一個最放鬆的狀態，謝謝你今天陪我一起完成了八輪的呼吸引導，你為了自己的健康這麼努力，完成了這麼多回合的呼吸，真的非常的棒，這次的呼吸引導

你非常開心的和優秀的手碟品牌，No Bar Pants，Noir手碟一起合作，有了這個手碟，讓我們在呼吸的過程中，多了一份寧靜和療愈的聲音，希望這樣靈性的能量，能陪伴你在練習中

感受到更多，更深，也更放鬆，最後，我建議你在接下來的幾分鐘內，保持這樣子的狀態，好好休息，好好感受

享受這樣身體能量暢通的感覺，並試著把這樣的狀態延續下去

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，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，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，優優獨播劇場——YoYo Television Series Exclusive，今天的最後，也想邀請你在影片下方留言

分享一下你今天憋氣，最長可以憋多久，看看大家能不能一起突破，自己平常憋氣的極限，謝謝你今天的收看，記得呼吸，記得歡笑，Peace

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，今天的最後，也想邀請你在影片下方留言，分享一下你今天憋氣，最長可以憋多久，看看大家能不能一起突破，自己平常憋氣的極限

謝謝你今天的收看，記得呼吸，記得歡笑，Peace

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Welcome back to our breathing journey. Today we'll do eight rounds of Wim Hof breathing. We'll finish with a three-minute breath hold. Our goal is to leave your body and mind deeply relaxed and energized. With regular, mindful breathing practice, you can bring this feeling into your everyday life, full of energy and strength.

Before we begin, close your eyes. Breathe in with me. Exhale fully. Release today's stress and clear your mind. Let's do that again. Breathe in, filling your whole body. Now exhale.

Good. Keep that relaxed breathing rhythm. Next, I'll explain today's breathing technique. For this cold-breathing technique, breathe in through your mouth. Exhale through your mouth. Like this.

Good. Today we'll do eight rounds of guided breathing. After each round, we'll hold our breath and focus inward. Let your body absorb the energy and feel it flow. Our final breath hold will last three minutes. If you can't hold any longer, that's okay.

Take another breath, then resume the hold. Before we start, find a comfortable position. Lie down or sit. Let your body relax completely. Now follow my rhythm. Match the sound of my breathing. Let's begin.

Ready? Three. Two. One. Round 1. Start breathing.

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

3. 2. 1. Exhale fully. Hold.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 5, 4, 3, 2, 1. Slowly return to your normal breathing. Ready? 3, 2, 1. Round 2. Start breathing. Breathe in through your mouth.

Exhale through your mouth.

Breathe in deeply. Keep breathing. It's okay to feel a little lightheaded. Keep breathing. 3. 2. 1. Breathe in deeply.

Hold.

5. 5, 4, 3, 2, 1. Exhale fully. Hold.

If you can't hold any longer, that's okay. Take another breath. Then exhale. Resume the guided breath hold.

5, 4, 3, 2, 1. Slowly return to your normal breathing.

Ready? 3, 2, 1. Round 3. Start breathing. Breathe in through your mouth. Exhale through your mouth.

Notice your chest rising and falling. Let your body move with each breath.

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

5, 4, 3, 2, 1. Exhale fully. Hold.

If you can't hold any longer, that's okay. Take another breath. Then exhale. Resume the guided breath hold.

5. 4. 3. 2. 1. Now, slowly return to your normal breathing. Ready?

Three. Two. One. Round 4. Start breathing. Breathe in through your mouth. Exhale through your mouth

Notice your chest rising and falling Let this vibration spread throughout your body Breathe 3 2 1 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 if needed Then exhale Keep following the breath-hold guidance

As you hold Keep scanning your body for tension Notice it And let it go

5 4 3 2 1 Now slowly return to normal breathing

Ready? 3 2 1 Round 5: Icy Breathing Breathe in and out through your mouth

Breathe

Every inhale and exhale guides you Back to your calmest self

3 2 1 Breathe in deeply Hold

5 4 3 2 1 Exhale fully Hold

As you hold Keep scanning your body for tension Notice it And let it go

It's okay if you can't hold any longer Take a small breath if needed Then exhale Keep following the breath-hold guidance YoYo Television Series Exclusive It's okay if you feel a little dizzy Just relax naturally

5 4 3 2 1 Now Slowly return to normal breathing Ready?

3 2 1 Round 6 Begin breathing Breathe in through your mouth Exhale through your mouth Breathe

Notice your chest rising and falling Let this vibration Spread throughout your body

4 5 4 3 2 1 Breathe in deeply, then hold Stay fully focused

3 4 3 2 1 Exhale fully Hold

It's okay if you can't hold any longer Take a small breath if needed Then exhale Keep following the breath-hold guidance

As you hold Keep scanning your body for tension Notice it And let it go

5 4 3 2 1 Now Slowly return to normal breathing

Ready? 3 2 1 Round 7 Breathe Breathe in through your mouth Exhale through your mouth

Notice your chest moving back and forth Let your body move with your breath Back and forth

3 2 1 Breathe in deeply Hold

5 4 3 2 1 Exhale fully Hold

It's okay to feel a little dizzy Just relax naturally

It's okay if you can't hold any longer Take a small breath in Then exhale Keep following the breath-hold cues YoYo Television Series Exclusive As you hold your breath Keep scanning your body for tension Notice it

And let it go

5 4 3 2 1 Now Slowly return to normal breathing

Ready? 3 2 1 Round 8 Start breathing Breathe in through your mouth Exhale through your mouth

This is the final round Let your body relax with the rhythm of your breath

Notice your chest rising and falling As if your whole body were breathing Breathe in deeply

It's okay to feel a little dizzy

3 2 1 Breathe in deeply, then hold

5 4 3 2 1 Exhale fully, then 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 breath-hold cues

Feel this moment Feel the next moment

If thoughts come up That's okay too Just let them fade naturally 5 4 3 2 1 Now Slowly return to normal breathing Breathe Exhale through your mouth

Stay relaxed like this Carry the energy of today's eight rounds with you Let your breathing be completely relaxed Thank you for joining me for all eight rounds today You've put so much effort into your health And completed so many rounds of breathing You've done wonderfully For this guided breathing session

I'm delighted to collaborate with the wonderful handpan brand No Bar Pants Noir Handpan With this handpan Our breathing practice Has an added touch of calm and healing sound I hope this spiritual energy Stays with you during your practice

Helping you feel more Go deeper And relax even further Finally For the next few minutes, I suggest Staying in this state Rest well Take it all in

Enjoy the feeling of energy flowing freely through your body And try to carry this feeling with you

Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Before we finish today I'd love for you to leave a comment below

Share your breath-hold time today How long was your longest hold? Let's see if we can all go beyond Our usual breath-hold limits Thank you for watching today Remember to breathe Remember to laugh Peace

YoYo Television Series Exclusive Please like, subscribe, share, and donate to support Mingjing and Diandian Before we finish today I'd love for you to leave a comment below Share your breath-hold time today How long was your longest hold? Let's see if we can all go beyond Our usual breath-hold limits

Thank you for watching today Remember to breathe Remember to laugh Peace

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