一大早做，晚上終於睡得著！9分鐘【超級助眠呼吸引導】9 min Guided Wim Hof Breathwork

嘿，你好。今天我們來一起做一個科學證實能夠減輕焦慮、改善睡眠、大幅提升免疫力的獨特呼吸法，這個紅遍歐美的呼吸法是由突破了21個金絲世界紀錄的荷蘭超人病人Wim Hof所發言光大的，他用這個呼吸法突破了人類的體能極限，還讓科學家用檢測儀器去研究它，透過研究，他證實他10天就能訓練出用呼吸法殺死體內病毒的學生，很多知名人士像是貝克漢、歐普拉、小賈斯丁、奧蘭多布魯，都是這個呼吸法的忠實練習者，多餘的訊息我們會在另外一支影片再介紹，接下來的十分鐘請你相信我

把身體交給呼吸法，體會你身體的神奇，一早起來做比一杯咖啡更加提神，你需要知道你身體是全宇宙最了不起的化學工廠，光靠呼吸法就可以改變體內的環境，科學證實的好處包含，降低高血壓，改善自律神經失調

抗癌，糖尿病，憂鬱症等精神疾病，我們會將相關的連結放在敘述中，以共參考，首先我們來先找到讓你最放鬆的姿勢，躺著，坐著都可以

坐著的時候讓上半身感到放鬆，放掉身體的緊繃感，不要為了坐直而讓身體的肌肉變得僵硬，我們會進行三個回合，每回合30下呼吸，第30次之後把氣全部吐掉，避氣一分鐘，憋完一分鐘後就大口深呼吸

然後再閉氣15秒，吸氣的時候用嘴巴吸，大口吸像這樣，吐氣的時候就像嘆氣的聲音放掉，憋不住一分鐘沒有關係，就先繼續深呼吸等下回合開始，如果在過程感覺有點暈，這是正常的

記得不要在開車或是水裡做，準備好了嗎，什麼都不用想，跟著我的聲音做就好，Round 1，深呼吸，放掉，吸，吐，跟著聲音和呼吸的節奏

把氣吸到肚子和胸腔裡，感受你胸口是放鬆的，感受肺部是放鬆的，把肺完全填滿，深呼吸放掉，深深的吸進去，你做得很棒，釋放掉所有的壓力

深呼吸放掉，讓氣灌進肚子和胸腔裡面，感受胸口和腹部的放鬆，深呼吸放掉，吸吐，再十下，吸，吐

滿滿的吸進去，最後五下，深深的吸進去，放掉，再兩口，滿滿的吸進去，放掉，滿滿的吸進去

全部吐掉，接著我們來進行一分鐘的閉氣，閉氣開始，讓意識進入身體，感受已經存在的放鬆，放鬆你的腳趾，你的手指和嘴唇，試著感受你的眼睛

脖子和眉間，進入更深層的放鬆，更深層的放鬆，更深層的當下，掃描你的身體，看看有沒有緊繃的地方，試著讓它放鬆，感受肚子

胸口，脖子，頭裡的空間，做得很棒，加油，如果避不住氣，可以先開始深呼吸，等到下一回合的開始

最後十秒，再5秒，5 4 3 2 1，大口深呼吸，然後閉氣15秒，就是這樣，做得很棒，5 4 3 2 1

把氣全部吐掉，我們來開始第二回合，Round 2，深呼吸，放掉，深呼吸，放掉，呼吸的時候把氣放掉就好

感受增強的肺活量，呼吸的時候感受背部，讓空氣進入胸腔，讓空氣進入肚子，把氣灌進去，360度的填滿身體，深呼吸，放掉

把氣灌進去，填滿肺部，吸到最滿，放掉，呼吸的時候感覺脖子內的空間，大口吸時感受身體的放鬆，深呼吸，放掉

吸氣，吐氣，大口呼吸，放掉，完全灌進去，吸，吐，來最後五下

吸到最滿，放掉，滿滿的吸進去，再三下，吸，吐

滿滿的吸進去，全部吐掉，我們接下來，避氣60秒，開始，用意識察覺你的身體，感受你的小腿，大腿

和肚子，讓你的胸口和手臂，也一起放鬆，要是身體麻麻的，或是體溫有變化，這都是很正常的，如果避不住氣也沒有關係，就開始深呼吸等下一回合

讓身體進入更深層的放鬆，更深層的當下，掃描你的全身，看能不能找到緊繃的感覺，嘗試讓它放鬆，去感受胸口和肚子裡的空間，感受你這一刻給自己製造的寧靜，再來最後五秒

五，四，三，二，一，大口深呼吸，然後閉氣十五秒，就是這樣

做得很棒，五，四，三，二，一，把氣全部吐掉，做得很棒

最後一個回合了，加油，Round 3，大口吸氣，放掉，大口吸氣，放掉，吸

吐，灌滿肺部，放掉，灌滿肺部，放掉，像氣球一樣，把它充滿，把氣吸到背部

就是這樣，大口吸進去，吸，吐，呼吸到肚子裡，呼吸到肺部裡，呼吸到脖子裡面，呼吸到頭裡面

整個身體一起呼吸，同時感覺全身呼吸，把全身充滿，放掉，把全身充滿，放掉，全身充滿，放掉

吸，吐，吸，吐，填滿你的胸腔和肚子，再五下，就是這樣，滿滿的吸進去

放掉，最後兩口，大口呼吸，大口吐氣，大口呼吸，身體放鬆，全部的氣吐掉，我們來開始一分鐘的閉氣

這是我們最後一次閉氣，加油，我在第一回合，讓你專心感受身體的狀態，現在已經第三回合了，你有沒有感覺不一樣，放鬆你的腳踝和膝蓋，把骨盆放鬆

肚子放鬆，感受肋骨間的空隙，感受脊椎和後背，放鬆你的脖子，放鬆你的臉，你的舌頭，喉嚨的後面，感受你的全身

看看裡面哪裡還有緊繃的部位，你正在透過這個呼吸法，修復你的頭腦和身體，淨化你的人生，有沒有感覺手指有點麻麻的，做得很棒，加油，再五秒

五，四，三，二，一，大口深呼吸，然後閉氣十五秒，就是這樣

做得很棒，5，4，3，2，1，把氣全部吐掉，你的身體現在感受到前所未有的放鬆

現在就回到正常呼吸，好好享受你製造出來的寧靜

人生總是伴隨著忙碌和緊張，努力過好每一天的你，已經做得很好了，人生八九都是不如意，但我們只要記得回到身體和呼吸，我們就能夠回到寧靜的節奏，世間的好壞我們無法控制，但我學習好壞都接受

跳脫好壞，因為我知道不管是好是壞，都是通往更好的過程，因為我知道我的目標在哪，所以我相信這個過程，相信好壞都只是過程而已，我的人生是圓滿的，因為我理解他

也相信他，我接下來會讓音樂再跑個幾分鐘，讓你有機會可以冥想，如果你們想要的話，能引導你做呼吸法是我的榮幸，謝謝你給我這個機會

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，感謝觀看，如果你有感受到價值，請訂閱點贊，把它分享給你周圍的朋友，這樣能夠幫助我們，推出更多高質量和免費的呼吸法影片

如果對輕鬆建立習慣，和停止壞習慣有興趣的朋友，可以點這個連結，來進去我們完全免費的習慣課程，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Hey there. Today we'll try a unique breathing method scientifically shown to ease anxiety, improve sleep, and greatly boost immunity. Popular across Europe and America, this method was popularized by Dutch 'Iceman' Wim Hof, who broke 21 Guinness World Records. He used it to push human physical limits and invited scientists to study him. Through research, he showed he could train students in just 10 days to kill viruses in their bodies through breathing. Celebrities like David Beckham, Oprah, Justin Bieber, and Orlando Bloom are all dedicated practitioners of this method. We'll share more details in another video. For the next ten minutes, trust me.

Let your breath guide your body. Discover what your body can do. Practicing first thing in the morning is more energizing than coffee. Your body is the most amazing chemical factory in the universe. Breathing alone can change your body's internal environment. Scientifically proven benefits include helping with high blood pressure, autonomic nervous system dysfunction,

cancer, diabetes, and mental health conditions like depression. We'll put the relevant links in the description for your reference. First, find your most comfortable position. Lie down or sit.

If you're sitting, relax your upper body. Release any tension. Don't tense your muscles just to sit up straight. We'll do three rounds, with 30 breaths each. After the 30th breath, exhale fully. Hold for one minute. Then take a deep breath in.

Hold again for 15 seconds. Breathe in through your mouth. Take a big breath, like this. Let the exhale go like a sigh. It's okay if you can't hold for a full minute. Resume deep breathing until the next round. If you feel a little dizzy, that's normal.

Remember, never practice while driving or in water. Ready? Let your thoughts go. Just follow my voice. Round 1 Breathe in deeply. Let go. Breathe in. Breathe out. Follow the sound and rhythm of the breathing.

Breathe into your belly and chest. Feel your chest relax. Feel your lungs relax. Fill your lungs completely. Breathe in deeply. Let go. Breathe in deeply. You're doing great. Release all your stress.

Breathe in deeply. Let go. Fill your belly and chest with air. Feel your chest and belly relax. Breathe in deeply. Let go. Breathe in. Breathe out. Ten more breaths. Breathe in. Breathe out.

Breathe in fully. Last five breaths. Breathe in deeply. Let go. Two more breaths. Breathe in fully. Let go. Breathe in fully.

Exhale fully. Now we'll hold for one minute. Hold. Bring your awareness into your body. Notice the relaxation already there. Relax your toes, your fingers, and your lips. Bring your awareness to your eyes,

your neck, and the space between your eyebrows. Relax more deeply. Deeper into relaxation. Deeper into the present moment. Scan your body. Notice any tension. Let it soften. Feel your belly,

your chest, your neck, and the space inside your head. You're doing great. Keep going. If you can't hold any longer, resume deep breathing until the next round.

Ten seconds left. Five more seconds. 5, 4, 3, 2, 1. Breathe in deeply. Hold for 15 seconds. That's it. You're doing great. 5, 4, 3, 2, 1.

Exhale fully. Let's start the second round. Round 2 Breathe in deeply. Let go. Breathe in deeply. Let go. Just let the air out as you exhale.

Feel your growing lung capacity. Feel your back as you breathe. Breathe into your chest. Breathe into your belly. Fill up with air. Expand your body in every direction. Breathe in deeply. Let go.

Breathe in fully Fill your lungs Breathe all the way in Let go Feel the space inside your neck as you breathe Feel your body relax as you breathe in deeply Breathe deeply Let go

Breathe in Breathe out Take a deep breath Let go Breathe all the way in Breathe in Breathe out Five more breaths

Breathe all the way in Let go Breathe in fully Three more Breathe in Breathe out

Breathe in fully Exhale fully Next, we'll Hold for 60 seconds Begin Bring your awareness to your body Feel your calves Your thighs

And your belly Let your chest and arms Relax too If you feel tingling Or a change in body temperature That's normal It's okay if you can't keep holding Breathe deeply until the next round

Let your body relax more deeply Settle deeper into the present moment Scan your whole body Notice any tension Try to release it Feel the space in your chest and belly Feel the calm you've created for yourself Five seconds left

Five Four Three Two One Take a deep breath in Hold for 15 seconds That's it

You're doing great Five Four Three Two One Exhale fully Well done

This is the final round You've got this Round 3 Breathe in deeply Let go Breathe in deeply Let go Breathe in

Breathe out Fill your lungs Let go Fill your lungs Let go Like a balloon Fill it up Breathe into your back

That's it Breathe in deeply Breathe in Breathe out Breathe into your belly Breathe into your lungs Breathe into your neck Breathe into your head

Breathe with your whole body Feel your whole body breathing Fill your whole body Let go Fill your whole body Let go Fill your whole body Let go

Breathe in Breathe out Breathe in Breathe out Fill your chest and belly Five more breaths That's it Breathe in fully

Let go Two more breaths Breathe in deeply Breathe out fully Breathe in deeply Relax your body Exhale fully Begin your one-minute breath hold

This is our final breath hold You've got this In the first round I asked you to focus on how your body felt Now we're in round three Do you feel any different? Relax your ankles and knees Relax your pelvis

Relax your belly Feel the space between your ribs Feel your spine and back Relax your neck Relax your face Your tongue The back of your throat Feel your whole body

Notice where you're still holding tension Through this breathing practice, you're Restoring your mind and body And cleansing your life Do your fingers feel a little tingly? You're doing great Keep going Five more seconds

Five Four Three Two One Breathe in deeply Hold for fifteen seconds That's it

You're doing great 5 4 3 2 1 Exhale fully Your body feels more relaxed than ever

Return to normal breathing Enjoy the peace you've created

Life is often busy and stressful You work hard to make the most of each day And you're already doing so well Life often doesn't go our way But if we return to our body and breath We can find a peaceful rhythm again We can't control life's ups and downs But I'm learning to accept them both

To look beyond good and bad Because I know that either way It's all part of moving toward something better Because I know where I'm headed I trust the process And trust that the ups and downs are just part of it My life is whole Because I understand it

And trust it I'll let the music play for a few more minutes To give you some time to meditate If you'd like It's an honor to guide your breathing practice Thank you for this opportunity

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