15 天呼吸挑戰｜清空雜念，快速回到專注與當下｜15 Min Guided Breathwork & Meditation

歡迎回到我們的呼吸旅程，今天是五回合的呼吸練習，，會幫助你快速清空雜念，，重新集中注意力，，讓意識完全回到當下，，回到身體，每回合會從火呼吸開始，，接著慢速冰冷呼吸，

再回到火呼吸，反覆交替，這是一段強度與放鬆交替的呼吸流程，如果在過程中感到頭暈或不適，你可以補吸一口氣再繼續，或直接回到你最自然的呼吸狀態，跟著音樂放鬆就好，在我們開始之前

請找到一個舒服的位置，躺著或坐著都可以，讓肩膀放鬆，腹部自然柔軟，接下來，跟著音樂的節奏，模仿我的呼吸聲，一起做

準備好了嗎，3，2，1.Round 1，火呼吸，節奏快而穩定，腹部主動，胸口保持放鬆

3.2.1，病人呼吸，深深吸氣，把氣吐光

3，2，1，呼吸，再次點燃身體

三，二，一，最後一口氣，深深吸氣，把氣完全吐光，開始鼻氣

放鬆不是沒有感覺，而是讓感覺，自來自去，三，二，一，讓我們深呼吸，把肩膀放鬆

讓身體放鬆

準備好了嗎，3，2，1，Round 2，火呼吸，3，2

1，病人呼吸，深深吸氣，把氣吐光

3，2，1，火呼吸，再次點燃身體，3，2，1

最後一口氣，深深吸氣，把氣完全吐光，讓你的呼吸自然停下，開始鼻氣

憋氣的每一秒，身體都在適應，好好感受它，你是安全的，你的身體知道該怎麼做

3，2，1，讓我們深呼吸，把肩膀放鬆，讓身體放鬆，準備好了嗎，三

二，一，我呼吸，三，二，一，病人呼吸，深深吸氣

把氣吐光

3，2，1，呼吸，再次點燃身體，呼吸，三，二

一，最後一口氣，深深吸氣，把氣完全吐光，開始鼻氣，呼吸，請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，把注意力放在胸口和腹部

感受空氣離開身體後留下來的空間

3，2，1，讓我們深呼吸，好好感受隨身暈馬的感覺

準備好了嗎，3，2，1，Round 4，火呼吸，3，2

1，病人呼吸，深深吸氣，把氣吐光

3，2，1，我呼吸，再次點燃身體，3，二，一

最後一口氣，深深吸氣，把氣完全吐光，讓你的呼吸自然停下，開始鼻氣

呼吸是暫停的，但你的覺知是清醒的

你可能會感覺到，胸口的壓力或心跳變得明顯，這不是缺氧，而是你體內的二氧化碳正在上升

三，二，一，讓我們深呼吸，把肩膀放鬆，讓身體放鬆

準備好了嗎，三，二，一，Round 5，火呼吸，最後一輪哦，三

二，一，病人呼吸，深深吸氣，把氣吐光

3，2，1，呼吸，再次點燃身體，3，2，1

病人呼吸

3，2，1，裹呼吸，3，2，1，讓我們深深吸氣

然後把氣全部吐光，自然放鬆你的身體

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，不要觀察，不要控制，相信你的身體，感受它，享受它

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，3，2，1，現在，讓我們慢慢地把空氣找回身體，吸氣，吐氣

感受新鮮的空氣，再次進入你的身體，感受你的心跳，你的體溫和你的存在，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敲擊聲

是來自我從英國帶回的古董波，它獨特厚實的功名，讓今天的冥想多了一層深度，彷彿能喚醒我們身體裡沉睡已久的覺知，接下來出現的旋律，是來自我們合作的手碟品牌，Nova Pants 諾瓦手碟，這顆手碟因色溫暖、純淨

像一股柔和的能量，引領著我們每一次的吸氣與吐氣，現在不要急著起身，再停留一會兒，讓身體保持在剛剛完成呼吸後開放平靜的狀態裡，感受能量在體內流動，感受你的身心變得明亮柔軟，讓今天的練習整整融進你的身體

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，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

在今天的影片結束前，我想邀請你做一件事，把這部影片存到你的播放清單，試著連續做這個呼吸15天，不需要完美，有一天錯過也沒有關係，只要記得回來，完成這個呼吸引導

每一天做完後，在下方的留言區留下一個簡單的記號，可以是數字，可以是符號，或者是你的感受，把這裡當成你每天會來遷到的地方，我們期待你的分享，15天后

你會感受到明顯的差別和不一樣，最後，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，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

Welcome back to our breathing journey. Today, we'll do five rounds of breathwork to help clear your mind and refocus your attention. Bring your awareness fully into the present and back to your body. Each round starts with breath of fire, followed by slow, cooling breaths,

then back to breath of fire. We'll keep alternating. This practice alternates intensity with relaxation. If you feel dizzy or uncomfortable, take an extra breath before continuing, or return to your natural breathing. Just relax with the music. Before we begin,

find a comfortable position. Lie down or sit. Relax your shoulders. Let your belly soften. Now, follow the rhythm of the music. Match the sound of my breathing. Breathe with me.

Ready? 3 2 1. Round 1 Breath of fire. Keep a quick, steady rhythm. Engage your belly. Keep your chest relaxed.

3, 2, 1 Slow, cooling breaths. Breathe in deeply. Exhale fully.

3 2 1 Breathe. Fire up your body again.

3 2 1 One last breath. Breathe in deeply. Exhale fully. Hold.

Relaxing doesn't mean feeling nothing. It means letting sensations come and go. 3 2 1 Take a deep breath. Relax your shoulders.

Relax your body.

Ready? 3 2 1 Round 2 Breath of fire. 3 2

1 Slow, cooling breaths. Breathe in deeply. Exhale fully.

3 2 1 Breath of fire. Fire up your body again. 3 2 1

One last breath. Breathe in deeply. Exhale fully. Let your breathing pause naturally. Hold.

With each second you hold, your body adapts. Feel it. You're safe. Your body knows what to do.

3 2 1 Take a deep breath. Relax your shoulders. Relax your body. Ready? 3

2 1 Breath of fire. 3 2 1 Slow, cooling breaths. Breathe in deeply.

Exhale fully.

3 2 1 Breathe. Fire up your body again. Breathe. 3 2

1 One last breath. Breathe in deeply. Exhale fully. Hold. Breathe. Please like, subscribe, share, and donate to support Mingjing and Diandian. Focus on your chest and belly.

Feel the space left behind as the air leaves your body.

3 2 1 Take a deep breath Feel the tingling throughout your body

Ready? 3 2 1 Round 4 Breath of Fire 3 2

1 Wim Hof breathing Breathe in deeply Exhale fully

3 2 1 Breath of Fire Fire up your body again 3 2 1

One last breath Breathe in deeply Exhale fully Let your breath pause naturally Hold

Your breath is still But your awareness is awake

You may notice Pressure in your chest or a stronger heartbeat This isn't a lack of oxygen It's carbon dioxide building up in your body

3 2 1 Take a deep breath Relax your shoulders Relax your body

Ready? 3 2 1 Round 5 Breath of Fire Last round 3

2 1 Wim Hof breathing Breathe in deeply Exhale fully

3 2 1 Breathe Fire up your body again 3 2 1

Wim Hof breathing

3 2 1 Breath of Fire 3 2 1 Breathe in deeply

Then exhale fully Let your body relax naturally

Please like, subscribe, share, and donate to support Mingjing and Diandian YoYo Television Series Exclusive Don't observe Don't control Trust your body Feel it Enjoy it

Please like, subscribe, share, and donate to support Mingjing and Diandian 3 2 1 Now Slowly welcome air back into your body Breathe in Breathe out

Feel the fresh air Entering your body again Feel your heartbeat Your warmth and your presence Thank you for breathing with me today You're putting so much care into your health You're doing wonderfully The ringing you heard during today's practice

Came from an antique singing bowl I brought back from the UK Its rich, distinctive resonance Added depth to today's meditation As if awakening a long-dormant awareness within us The melody coming next Comes from our partner handpan brand Nova Pants Handpans This handpan has a warm, pure tone

Like a gentle flow of energy Guiding each inhale and exhale Don't rush to get up Stay a little longer Rest in the openness and calm of your breathwork Feel energy flowing through your body Feel your body and mind grow lighter and softer Let today's practice fully settle into your body

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 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

Before today's video ends I'd like to invite you to do one thing Save this video to your playlist Try this breathing practice for 15 days straight It doesn't have to be perfect It's okay to miss a day Just remember to come back And finish this guided breathing practice

After each day's practice Leave a simple mark in the comments below It can be a number A symbol Or how you feel Make this your daily check-in spot We look forward to hearing from you After 15 days

You'll notice a real difference Finally Remember to breathe Remember to laugh Peace

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