心率放慢立刻感受靜止！8分鐘【冰人呼吸引導】8 min Guided Wim Hof Breathwork

Hey，你好，我是飛利，今天的呼吸引導特別能幫助你進入放鬆和平靜的狀態，它能放鬆你的中樞神經，特別適合睡前或想釋放緊繃感和壓力的時候，我們將會進行三組緩慢節奏的病人呼吸，第一回合是4秒吸氣，4秒吐氣，第二回合和第三回合會是4秒的吸氣和8秒的吐氣，吸氣和吐氣都用嘴巴進行，吸氣的時候想象嘴巴在用珍珠奶茶的吸管吸氣

我們今天吐氣的時候會用一個叫Kakimudra的技巧，就是嘴唇撅起來的狀態吐氣，它能夠讓呼吸慢下來，我來示範一下

我們每回合呼吸後，都會接著一分鐘的鼻息，它能讓你整個世界慢下來，進入深層的寧靜，躺著或坐著都可以，先找到對你最舒服的姿勢，我們現在先把氣完全吐出來，準備開始了

3，2，1，Round 1，1，2，3，4

吸氣的時候先感受你的肚子，再讓它往心臟的方向走

吸氣的時候感受擴張的身體，吐氣的時候完全放掉，全身放鬆的吸氣，還有五下，讓我們每一下吐氣，都進入越來越深的放鬆

最後兩下，大呼吸氣，然後把氣完全吐出來，放鬆你的全身，我們來開始一分鐘的閉氣，讓你的意識進入你的全身，感受你的心跳

最後十秒，三，二，一，大呼吸氣，然後披住它，讓身體保持放鬆的，享受你現在的狀態

3 2 1 把氣全部吐掉，很好 接下來的兩個回合，會是4秒吸氣和8秒的吐氣，我們準備進行第二個回合，現在我們先來把氣全部吐掉，3 2 1 Round 2，1 2 3 4 1 2 3 4 5 6 7 8，讓我們每一下吐氣

都釋放掉所有的緊繃感和壓力

最後三下

大呼吸氣，然後再把它完全吐掉，我們來開始一分鐘的閉氣，進入現在這一刻的當下，從頭到腳的感受你的身體，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，最後十秒，三

二，一，深深的吸一口氣，然後閉住它

3 2 1，把氣完全吐掉，我們準備開始最後一個回合，加油，3 2 1，Round 3，1 2 3 4，1 2 3 4 5 6 7 8

1 2 3 4，1 2 3 4 5 6 7 8，跟著呼吸的節奏

最後三下

大鼓吸氣，然後把它完全吐掉，B7開始，讓我們放鬆全身，你的頭 脖子 身體和腿，離開你的思想，把所有的專注放在身體上

最後十秒，3 2 1，大口吸氣，然後閉氣，全身放鬆的狀態，3 2 1，把氣完全吐掉

做得很棒，現在讓你的呼吸回到正常的節奏，能帶領你做呼吸法是我的榮幸，如果喜歡請幫我分享給你周圍的人，你可以在下面找到我們LINE群組的連結，和呼吸法引導的播放清單，謝謝收看

Hey, I'm Philly. Today's breathing session will help you relax and find calm. It calms your nervous system—perfect before bed or whenever you need to release tension and stress. We'll do three rounds of slow breathing. In round one, breathe in for 4 seconds and out for 4. In rounds two and three, breathe in for 4 seconds and out for 8. Breathe in and out through your mouth. As you inhale, imagine breathing through a bubble tea straw.

Today we'll exhale using a technique called Kaki Mudra. Simply purse your lips as you breathe out. This helps slow your breathing. Let me demonstrate.

After each round of breathing, we'll hold our breath for one minute. This lets everything slow down as you settle into deep stillness. You can lie down or sit. Find your most comfortable position. Exhale fully. Get ready to begin.

3 2 1 Round 1 1 2 3 4

As you breathe in, feel your belly expand. Then let the breath rise toward your heart.

Feel your body expand as you inhale. Let go completely as you exhale. Breathe in, keeping your whole body relaxed. Five more breaths. With each exhale, sink deeper into relaxation.

Two more breaths. Breathe in deeply. Exhale fully. Relax your whole body. Hold for one minute. Bring your awareness into your whole body. Feel your heartbeat.

Ten seconds left. 3 2 1 Breathe in deeply. Hold. Keep your body relaxed. Enjoy how you feel right now.

3, 2, 1. Exhale fully. Great. For the next two rounds, breathe in for 4 seconds and out for 8. Get ready for round two. Exhale fully. 3, 2, 1. Round 2. 1, 2, 3, 4. 1, 2, 3, 4, 5, 6, 7, 8. With each exhale,

release all tension and stress.

Three more breaths.

Breathe in deeply. Exhale fully. Hold for one minute. Settle into the present moment. Feel your body from head to toe. Please like, subscribe, share, and donate to support Mingjing and Diandian. Ten seconds left. 3

2 1 Breathe in deeply. Hold.

3, 2, 1. Exhale fully. Get ready for the final round. You've got this. 3, 2, 1. Round 3 1, 2, 3, 4. 1, 2, 3, 4, 5, 6, 7, 8.

1, 2, 3, 4. 1, 2, 3, 4, 5, 6, 7, 8. Follow the rhythm of your breath.

Three more breaths.

Breathe in deeply. Exhale fully. Hold. Relax your whole body. Your head, neck, torso, and legs. Let go of your thoughts. Bring all your attention to your body.

Ten seconds left. 3, 2, 1. Breathe in deeply. Hold. Keep your whole body relaxed. 3, 2, 1. Exhale fully.

Well done. Let your breathing return to its natural rhythm. It's an honor to guide you through this practice. If you enjoyed it, please share it with those around you. You'll find a link to our LINE group below, along with a playlist of guided breathwork sessions. Thanks for watching.