立刻放空、清空雜念：15分鐘冰人呼吸+火呼吸 ｜15 Min Guided Breathwork & Meditation

哈嘍，我是Richard，歡迎回到我們的呼吸旅程，今天的呼吸引導只有15分鐘，但能讓你快速清空雜念，重新專注，完全進入當下，如果你感覺最近心有點亂，頭有點重，這段練習會立刻幫你重新Reset你的大腦，在開始今天的三個回合呼吸前，讓我們先從簡單的呼吸練習開始，現在找一個舒服的姿勢，閉上你的雙眼，跟著我的聲音吸氣

讓新鮮的空氣充滿你的胸腔，吐氣，把所有的緊繃雜念都放掉，讓我們再來一次，深深吸氣，然後慢慢呼吸，保持剛剛的呼吸節奏，接下來我來介紹今天的呼吸風格

今天的呼吸是冰冷呼吸，加上火呼吸，冰冷呼吸是嘴巴吸氣，嘴巴吐氣，像這樣，呼吸的時候，可以把你的雙手，放在胸口和腹部

火呼吸是鼻子吐氣，讓吸氣自然發生，像這樣，吐氣的時候，可以把你的手放在腹部，感受空氣被擠出，自然吸氣的狀態，今天我們會交替進行

三個回合的冰冷呼吸，和火呼吸，每輪結束後，會有一次一分鐘的別起，在我們開始前，請找到一個舒適的姿勢，躺著或坐著都可以，接下來跟著我的節奏

模仿我的呼吸聲一起做，3，2，1，Round 1，冰冷呼吸

呼 wanted to engage the，3，2，1，5，呼吸，3，2

1，冰冷呼吸，呼吸，3，2，1，放好吸氣，然後把氣土光

閉氣

優優獨播劇場——YoYo Television Series Exclusive，五，四，三，二，一，現在，讓我們慢慢回覆正常的呼吸

用鼻子吸氣，嘴巴吐氣，好好感受每一次的呼吸，讓身體，達到自然放鬆的狀態，準備好了嗎，3，2

1，Round 2，冰冷呼吸

呼吸

3，2，1，呼吸，3，2，1，冰冷呼吸

3，2，1，好吸氣，然後把企圖光避棄

感謝觀看，五四三二一，現在，讓我們慢慢回覆正常的呼吸，用鼻子吸氣，嘴巴吐氣，好好感受每一次的呼吸，讓身體達到自然放鬆的狀態

準備好了嗎，3，2，1，Round 3，冰冷呼吸，最後一輪哦，呼吸

3，2，1，我呼吸，3，2，1，令人呼吸

3，二，一，大口吸氣，然後把氣土光，閉氣

優優獨播劇場——YoYo Television Series Exclusive，5，4，3，2，1，現在，讓我們慢慢回覆正常的呼吸

用鼻子吸氣，嘴巴吐氣，好好感受每一次的呼吸，讓身體達到自然放鬆的狀態，謝謝你今天陪我一起做呼吸練習，你為了自己的健康這麼努力，真的很棒，今天的練習

你聽到的頌波聲，是來自我從尼泊爾帶回的古董波，它獨特，厚實的共鳴，讓整段冥想多了一層深度，彷彿能喚醒身體裡沉睡已久的覺知，今天在我們的呼吸引導中，你聽到的旋律

是來自我們合作的手碟品牌，NOVA PANTS NOVA手碟，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，現在我想邀請你再停留一會兒，不要急著起身，讓你的身體保持在剛剛完成呼吸後

自在平靜的狀態，好好感受能量在身體中流動的狀態，感受你的身心變得更明亮，更柔軟，讓今天的練習真正融入你的身體中，好好感受它，Zither Harp，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，最後在影片結束前，我想聽聽你的感受，今天的練習中，哪一個瞬間，你感覺自己最放鬆，最自在呢，是憋氣的時候

還是做冰冷呼吸，或呼吸的時候呢，歡迎在留言區分享，讓彼此的感受成為下一次練習的力量，最後，記得呼吸，記得歡笑，Peace

優優獨播劇場——YoYo Television Series Exclusive，由 Amara.org 社群提供的字幕

Hi, I'm Richard. Welcome back to our breathing journey. This 15-minute session will help clear your mind, restore focus, and bring you into the present. If your mind feels scattered or your head feels heavy, this practice will help you reset. Before we begin today's three rounds, let's start with a simple breathing exercise. Find a comfortable position. Close your eyes. Breathe in with my voice.

Let fresh air fill your chest. Breathe out. Release all tension and distracting thoughts. Let's do that again. Breathe in deeply. Then breathe slowly. Keep this breathing rhythm. Now I'll introduce today's breathing techniques.

Today we'll practice cold breathing and breath of fire. For cold breathing, inhale through your mouth. Exhale through your mouth. Like this. As you breathe, place your hands on your chest and belly.

For breath of fire, exhale through your nose. Let the inhale happen naturally. Like this. As you exhale, place a hand on your belly. Feel the air being pushed out, then let the inhale come naturally. Today we'll alternate

between cold breathing and breath of fire for three rounds. After each round, we'll hold our breath for one minute. Before we begin, find a comfortable position. You can lie down or sit. Now follow my rhythm.

Match the sound of my breathing. 3 2 1 Round 1 Cold breathing.

Breathe. 3 2 1 5 Breathe. 3 2

1 Cold breathing. Breathe. 3 2 1 Breathe in. Exhale fully.

Hold.

YoYo Television Series Exclusive. 5 4 3 2 1 Now, slowly return to your normal breathing.

Breathe in through your nose. Breathe out through your mouth. Feel each breath. Let your body relax naturally. Ready? 3 2

1 Round 2 Cold breathing.

Breathe.

3 2 1 Breathe. 3 2 1 Cold breathing.

3 2 1 Breathe in. Exhale fully and hold.

Thanks for watching. 5, 4, 3, 2, 1 Now, slowly return to your normal breathing. Breathe in through your nose. Breathe out through your mouth. Feel each breath. Let your body relax naturally.

Ready? 3 2 1 Round 3 Cold breathing. Last round. Breathe.

3 2 1 Breath of fire. 3 2 1 Cold breathing.

3 2 1 Breathe in deeply Exhale fully Hold

YoYo Television Series Exclusive 5 4 3 2 1 Now Slowly return to your normal breathing

Breathe in through your nose Exhale through your mouth Notice each breath Let your body relax naturally Thank you for joining me for today's breathwork You're putting so much care into your health You're doing great During today's practice

The singing bowl tones you heard Came from an antique bowl I brought back from Nepal Its unique Rich resonance Added depth to the meditation As if awakening a long-dormant awareness within During today's guided breathwork The melodies you heard

Came from our partner handpan brand NOVA PANTS handpans May this spiritual energy Help you feel more as you practice Go deeper and relax more fully Now, I invite you to stay a little longer Don't rush to get up After finishing your breathwork, let your body stay

Comfortable and calm Feel the energy flowing through your body Feel your body and mind grow brighter And softer Let today's practice settle into your body Take a moment to feel it Zither Harp YoYo Television Series Exclusive

Please like, subscribe, share, and donate to support Mingjing and Diandian Before the video ends I'd love to hear how you feel During today's practice At what moment Did you feel most relaxed And most at ease? Was it while holding your breath

During the cooling breath Or while breathing? Share in the comments Let our shared experiences inspire our next practice Finally Remember to breathe Remember to laugh Peace

YoYo Television Series Exclusive Subtitles provided by the Amara.org community