呼吸到生出愛【讓氣流動】9分鐘【綜合呼吸引導】9 minute Guided Breathwork

嘿，我是飛利，今天我們會用四種不同的呼吸法進行四個回合的呼吸，這個呼吸引導能讓你感受到源源不絕的精力，，立刻消滅任何的不舒適和壞心情，，釋放掉所有的緊繃感和壓力，第一種風格是冰人呼吸法，，嘴巴吸氣，嘴巴吐氣，想像嘴巴在用珍珠奶茶的吸管吸氣，

吐氣的時候不用刻意把氣推出來，，放掉就好，像這樣，第二個風格是發電呼吸法，鼻子吸氣，嘴巴吐氣，吸氣的時候讓舌頭貼著嘴巴上面，吐氣的時候也一樣放掉就好

像這樣，第三個風格是進化呼吸法，嘴巴吸兩口氣，再把它吐出來，第一口氣吸一半，第二口氣再吸到門，像這樣，最後就是火呼吸法

用鼻子吐氣，讓吸氣自然的發生，不用刻意吸氣，像這樣，要是你這幾個呼吸風格都完全沒有接觸過，我建議可以先從右上角的播放清單裡，去做更基礎一點的呼吸引導，我們先來找到舒服的姿勢

躺著，坐著都可以，我們準備開始吧，3，2，1，火呼吸法，用鼻子把氣推出來

讓吸氣自然的發生，不用刻意吸氣

雙倍速度，發電呼吸法，鼻子吸氣，嘴巴吐氣，吸，吐，吸，吐

全身放鬆的吸氣，雙倍速度，5，4，3，2，1，大口吸氣

然後閉住它，放專注在你的眉間，收緊你的身體，把能量鎖住

3 2 1，把氣完全吐掉，現在我們回到正常的呼吸，做得很棒，我們準備開始第二個回合，3 2 1，進化呼吸法，肚子胸腔吐氣

跟好呼吸的節奏

雙倍速度，3 2 1，冰冷呼吸，嘴巴吸氣，嘴巴吐氣，吸吐，深呼吸，吐氣

雙倍速度，給我有力量的呼吸

5，4，3，2，1，大口吸氣，然後閉住它，把能量從脊椎送上來

感受你身體現在流動的能量，3 2 1，把氣全部放掉，現在我們回到正常的呼吸，準備進行下一個回合，3，2，1

火呼吸法，用鼻子用力地把氣推出來，跟好呼吸的節奏

雙倍速度，發電呼吸法，鼻子吸氣，嘴巴吐氣，吸，吐，吸，吐

深呼吸，吐氣，深呼吸，呼吸，雙倍速度，5，4，3

2，1，大口吸氣，然後閉住它，進入現在這個當下，用意識把能量送到頭頂，3，2

1，把它放掉，現在我們回到正常呼吸，做得很棒，我們準備開始最後一個回合，3，2，1

進化呼吸法，這是最後一個回合，每一下呼吸都給我你全部的專注，肚子胸腔吐氣

雙倍速度

冰人呼吸法，吸吐，深呼吸放掉，雙倍速度，全身放鬆的吸氣，給我有力量的呼吸

5 4 3 2 1，大口吸氣然後閉住它，鎖住這個能量，3 2 1，把它完全吐出來，我們開始一分半的閉氣，讓意識進入你的全身，放鬆你的頭

肩膀，身體，和腿，你再透過呼吸法，淨化你的人生，如果避不住氣，就吸一口氣，把它吐出來後再繼續避氣

感受這一刻在流動的血液，讓心跳慢下來

還有30秒，最後10秒

3，2，1，大口吸氣，然後閉住它，收緊你的腹部和骨盆，3，2

1，把氣完全吐掉，做得很棒，現在讓我們的呼吸回到正常的節奏，享受你這一刻製造出來的寧靜，我們現在來開始幾分鐘的冥想，我們先閉上眼睛，找到舒服的地方坐著

察覺身體坐在椅子上的感受，也感受你的手臂，腿，和背部靠在椅子上產生的壓力，我們來放鬆的深呼吸幾下

讓地心力把你穩穩地安頓在椅子上，我們開始看著呼吸，你可以放專注在你的鼻尖，感受著吸進來和吐出去的氣

也可以去感受腹部呼吸時的起伏，清晰地感受每一下呼吸，用你的意識看著它

從吸氣的開始，每一下呼吸之間的停頓，到吐氣的結尾，我們沒有在控制呼吸，讓它自然地發生就好

每當你發現思想跑掉的時候，就溫柔地回到呼吸就好，當你專注著看著呼吸，你也會同時察覺到聲音，體感，和情緒的變化，當它們出現的時候，就看著它們

接著再回到呼吸上

看你能不能在下一個吸氣發生的那一刻，就察覺到它，在這一口氣消散之前的整個過程，都看著它

我們現在重新開始，去察覺下一個稀奇，發生的那一瞬間，也看著呼吸之間的停頓，和下一個吐氣

當我們注意到念頭跑出來的時候，就看著它就好，它到底會跑去哪裡呢，被念頭帶走多久，不重要，你在這一刻，有注意到它就好，回到呼吸上

感受溫度，感受身體，感覺到有情緒出現的話，我們也看著它，如果你感覺有點困，也去感受它，臉部和身體，想睡覺的時候

是什麼感覺，接著再回到呼吸的感受

去察覺房間裡的聲音，聲音總是突然出現的，你也不需要做任何事，就能聽到它們，它們會繼續地出現，轉變，很消散，每一個聲音就是在顯現出

我們意識的空間

我們就是聲音，體感，思想，和情緒，每一刻它們都在自然地出現

去看著你能察覺到的一切，你不需要改變你這一刻的經驗，當你發現自己迷失在思想裡的時候，就去看著這個念頭，看著它自己消散，再讓專注回到呼吸，身體，或聲音上面

我們就繼續這麼做，看著所有會出現在意識裡的東西，聲音，情緒，體感，念頭，看著它們出現，轉變

和消散

感謝觀看，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，能帶領你做呼吸法是我的榮幸，你可以在下面找到我們LINE群組的連結，參加我們完全免費的直播呼吸引導課程，如果喜歡請幫我分享給你周圍的人，謝謝收看

Hey, I'm Phil. Today we'll do four rounds using four different breathing techniques. This guided breathwork will help you feel a steady flow of energy, instantly clear away discomfort and low moods, and release all tension and stress. The first technique is Wim Hof breathing. Breathe in and out through your mouth. Imagine breathing in through a bubble tea straw.

Don't force the air out. Just let it go. Like this. The second technique is Power Breathing. Breathe in through your nose. Breathe out through your mouth. Keep your tongue against the roof of your mouth as you inhale. Again, just let the exhale go.

Like this. The third technique is Evolution Breathing. Take two breaths in through your mouth. Then breathe out. Fill halfway on the first breath. Fill all the way on the second. Like this. The last technique is Breath of Fire.

Exhale through your nose. Let the inhale happen naturally. Don't force the inhale. Like this. If these breathing techniques are completely new to you, I recommend starting with the playlist in the top right for some more basic guided breathwork. Find a comfortable position.

Lie down or sit. Let's get started. 3 2 1 Breath of Fire. Push the air out through your nose.

Let the inhale happen naturally. Don't force the inhale.

Double the pace. Power Breathing. Breathe in through your nose. Breathe out through your mouth. Breathe in. Breathe out. Breathe in. Breathe out.

Breathe in with your whole body relaxed. Double the pace. 5 4 3 2 1 Take a deep breath in.

Hold. Focus between your eyebrows. Tighten your body. Lock in the energy.

3, 2, 1 Exhale fully. Return to normal breathing. Great job. Get ready for round two. 3, 2, 1 Evolution Breathing. Belly, chest, exhale.

Follow the rhythm.

Double the pace. 3, 2, 1 Wim Hof breathing. Breathe in through your mouth. Breathe out through your mouth. Breathe in, breathe out. Breathe in deeply. Breathe out.

Double the pace. Keep your breaths strong.

5 4 3 2 1 Take a deep breath in. Hold. Send the energy up your spine.

Feel the energy flowing through your body. 3, 2, 1 Exhale fully. Return to normal breathing. Get ready for the next round. 3 2 1

Breath of Fire. Push the air out firmly through your nose. Follow the rhythm.

Double the pace. Power Breathing. Breathe in through your nose. Breathe out through your mouth. Breathe in. Breathe out. Breathe in. Breathe out.

Breathe in deeply. Breathe out. Breathe in deeply. Breathe. Double the pace. 5 4 3

2 1 Take a deep breath in. Hold. Come into the present moment. Guide the energy to the top of your head with your awareness. 3 2

1 Let it go. Return to normal breathing. Great job. Get ready for the final round. 3 2 1

Evolution breathing. This is the final round. Give every breath your full attention. Belly, chest, exhale.

Double the pace.

Wim Hof breathing. In, out. Breathe in deeply. Let go. Double the pace. Breathe in. Relax your whole body. Breathe powerfully.

5 4 3 2 1 Breathe in deeply. Hold. Hold that energy. 3 2 1 Exhale fully. Hold for 90 seconds. Bring awareness to your whole body. Relax your head.

Your shoulders. Your body. And your legs. Through breathwork, you're cleansing your life. If you can't hold any longer, take a breath. Exhale, then hold again.

Feel your blood flowing right now. Let your heartbeat slow down.

30 seconds left. Last 10 seconds.

3 2 1 Breathe in deeply. Hold. Tighten your belly and pelvic floor. 3 2

1 Exhale fully. Great job. Let your breathing return to its natural rhythm. Enjoy the stillness you've created. Let's meditate for a few minutes. Close your eyes. Find a comfortable place to sit.

Notice how your body feels in the chair. Feel your arms. Your legs. And the pressure of your back against the chair. Take a few relaxed, deep breaths.

Let gravity settle you into the chair. Begin observing your breath. You can focus on the tip of your nose. Feel the air flowing in and out.

Or feel your belly rise and fall as you breathe. Feel each breath clearly. Observe it with awareness.

From the start of each inhale, through the pauses between breaths, to the end of each exhale. We're not controlling the breath. Just let it happen naturally.

Whenever you notice your mind wandering, gently return to your breath. As you focus on your breath, you'll also notice sounds, bodily sensations, and shifts in your emotions. When they arise, just observe them.

Then return to your breath.

See if you can notice your next inhale the moment it begins. Follow that breath all the way through until it fades.

Let's begin again. Notice your next inhale the moment it begins. Observe the pause between breaths, and the next exhale.

When you notice a thought arise, just observe it. Where does it go? How long you've been lost in thought doesn't matter. In this moment, simply noticing is enough. Return to your breath.

Feel the temperature. Feel your body. If an emotion arises, observe that too. If you feel a little sleepy, notice that too. In your face and body, when you're sleepy,

what does it feel like? Then return to the feeling of breathing.

Notice the sounds in the room. Sounds arise unexpectedly. You don't need to do anything to hear them. They keep arising, changing, and fading away. Each sound reveals...

The space of our awareness

We are the sounds, bodily sensations, thoughts, and emotions. They arise naturally in every moment.

Observe everything you can notice. You don't need to change your experience right now. When you find yourself lost in thought, observe that thought. Watch it dissolve on its own. Then bring your attention back to your breath, your body, or the sounds.

Keep doing this. Observe whatever arises in awareness: sounds, emotions, bodily sensations, thoughts. Watch them arise, change,

and dissolve.

Thanks for watching. YoYo Exclusive Drama Theater — YoYo Television Series Exclusive Please like, subscribe, share, and donate to support Mingjing and Diandian. It's an honor to guide you through breathwork. You'll find a link to our LINE group below. Join our completely free live guided breathwork sessions. If you enjoyed this, please share it with those around you. Thanks for watching.