快樂呼吸法：15分鐘自然啟動多巴胺與專注力 15min Guided Happy Breathwork

YO！ 我是Ed，歡迎來到愛德菲利的呼吸空間，在這段旅途中，我們要用節奏性的呼吸，把你從日常的焦慮中帶回快樂的節奏，每個人都有內建的快樂開關，而呼吸就是那個開關的遙控器，透過這組循序漸進的呼吸法，我們會一步一步喚醒體內的多巴胺系統

讓你重新連回活力、動力，還有純粹的喜悅，這套節奏會分成三階段，第一段是穩定節奏的4秒進4秒出，讓你回到中心點，第二段是啟用節奏，2秒進2秒出，開始帶動快樂的動能

第三段是釋放節奏，一秒進一秒出，強力釋放卡住的壓力與情緒，每一輪是幾十次的呼吸，然後最後一下是大口吸氣，然後閉氣30秒，然後我們再把氣全部吐到底之後，再閉氣分別60秒90秒跟120秒

閉氣完之後呢我們再回氣大口吸氣，然後再避氣30秒，然後氣吐掉後，這樣一輪就結束了，如果你跟不上節奏也沒有關係，盡力就好，放鬆體驗，避氣時避不住氣也沒有關係

小吸一口氣，吐掉後再繼續避氣就可以了，吸氣用嘴巴或是鼻子都可以，但建議用嘴巴，因為進氣量會比較大，然後吐氣呢，就像嘆氣一樣，把氣放掉就可以了

呼吸的重點就是全身要放鬆，然後吐氣要吐得越完整越好，現在我們坐好或躺下，閉上眼睛，雙手輕放腹部，肩膀放鬆，讓它慢慢遠離耳朵往下掉，準備好了

接著就聽著我的聲音一起呼吸，我們要開始了，Round 1 穩定節奏

持續保持這個穩定節奏，像在對神經系統說，你安全了，你可以放鬆了，還有十下

4，3，2，1

深吸一口氣，讓氣停留在胸口，然後閉氣30秒，3，2，1，現在輕輕把氣全部吐掉，然後保持閉氣

放鬆在這空白的狀態裡

身體是不是感覺更加輕盈了呢？

還有30秒，3，2，1，再次吸氣，息息15秒

3，2，1，氣放掉，這一輪就結束了，Round 2，啟用節奏

加油你做的非常好

讓這個激烈的呼吸與音樂啟用你體內的快樂因子

還有十下

5，4，3，2，1，深吸一口氣，然後閉氣30秒

讓能量在體內慢慢沉澱，3，2，1，氣放掉，把不是你的都吐掉，保持閉氣，感受只有你的空間，逐步放鬆你的全身

你的眼睛，下巴，脖子，肩膀，胸口，肚子，一路放鬆到腳底，持續保持放鬆狀態

還有30秒

3，2，1，再次深吸，閉氣15秒，把專注放在雙眼之間

氣全部放掉，這一輪結束，進入超快釋放節奏，吸，吐，吸，吐，吸

吐，吸，吐，吸，吐，吸，吐，像火一樣的呼吸

把你體內的脂肪一口一口炸開

加油，你做得非常好

還有10下，5，4，3，2，深吸一口氣，然後閉氣三十秒，把你的身體像一個緊握的拳頭一樣

放開鬆開

3，2，1，把氣輕鬆地放掉，讓壓力與疲勞隨著流出體外，保持閉氣，停留在這份寧靜與空白裡，放鬆全身是閉氣跟修復的關鍵

優優獨播劇場——YoYo Television Series Exclusive，還有30秒

3，2，1，再次吸氣，吸氣15秒，感受這股能量在體內迴圈

3，2，1，氣放掉，這一輪結束，現在慢慢回到正常呼吸

身體是不是感覺更加輕盈了呢，心情是否更加明亮，這就是多巴胺的自然魔法，你透過呼吸開啟了它，如果你喜歡這次的引導，別忘了幫我們按贊跟訂閱，然後也分享給你身邊的好友們，歡迎留言告訴我

今天你感覺到了什麼，身體有沒有發生一些神奇的變化呢，我們下次見，用呼吸把快樂的節奏找回來

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

Yo! I'm Ed. Welcome to Ed Feely's breathing space. On this journey, we'll use rhythmic breathing to move from everyday anxiety into a rhythm of joy. We all have a built-in happiness switch. And your breath is the remote. Through this gradual breathing practice, we'll awaken your dopamine system step by step,

helping you reconnect with energy, motivation, and pure joy. This practice has three stages. First, a steady rhythm: breathe in for 4 seconds, out for 4. Come back to your center. Second, an activating rhythm: in for 2 seconds, out for 2. Let joy start to build.

Third, a releasing rhythm: in for 1 second, out for 1. Release pent-up stress and emotions. Each round has several dozen breaths. Take one big breath in at the end. Then hold for 30 seconds. Next, exhale fully and hold for 60, 90, then 120 seconds across the rounds.

After the hold, take a big recovery breath in. Then hold for another 30 seconds. Exhale, and that completes one round. It's okay if you can't keep up. Just do your best. Relax into the experience. It's okay if you can't hold your breath the whole time.

Take a small breath in. Exhale, then resume the hold. You can breathe in through your mouth or nose. I recommend your mouth so you can take in more air. As you exhale, let it feel like a sigh. Just let the air go.

The key is to relax your whole body. And exhale as fully as you can. Now sit comfortably or lie down. Close your eyes. Rest your hands gently on your belly. Relax your shoulders. Let them sink away from your ears. Get ready.

Follow my voice and breathe with me. Let's begin. Round 1: Steady rhythm.

Keep this steady rhythm. It's like telling your nervous system: You're safe. You can relax. Ten more breaths.

4 3 2 1

Breathe in deeply. Keep your chest full. Hold for 30 seconds. 3 2 1 Gently exhale fully. Hold.

Relax into this stillness.

Does your body feel lighter?

30 seconds left. 3 2 1 Breathe in again. Hold for 15 seconds.

3 2 1 Exhale. That completes this round. Round 2. Activating rhythm.

Keep going. You're doing great.

Let this powerful breathing and music awaken your joy.

Ten more breaths.

5 4 3 2 1 Breathe in deeply. Hold for 30 seconds.

Let the energy slowly settle within you. 3 2 1 Exhale. Release everything that isn't yours. Hold. Feel this space that's yours alone. Gradually relax your whole body.

Your eyes. Your jaw. Your neck. Your shoulders. Your chest. Your belly. Relax all the way down to the soles of your feet. Stay relaxed.

30 seconds left.

3 2 1 Breathe in deeply again. Hold for 15 seconds. Focus on the space between your eyes.

Exhale fully. That completes this round. Move into a rapid releasing rhythm. Breathe in. Breathe out Breathe in Breathe out Breathe in

Breathe out Breathe in Breathe out Breathe in Breathe out Breathe in Breathe out Breathe like fire

Blast away body fat, one breath at a time

Keep going. You're doing great

10 more 5 4 3 2 Take a deep breath Hold for 30 seconds Your body is like a clenched fist

Let go. Relax

3 2 1 Exhale gently Let stress and fatigue flow out Keep holding your breath Stay in this stillness and quiet Relaxing your whole body is key to breath-holding and recovery

YoYo Television Series Exclusive 30 seconds left

3 2 1 Breathe in again Breathe in for 15 seconds Feel this energy circulating through your body

3 2 1 Breathe out That completes this round Slowly return to normal breathing

Does your body feel lighter? Does your mood feel brighter? That's the natural magic of dopamine You've unlocked it through breathing If you enjoyed this guided session Remember to like and subscribe And share it with your friends Tell me in the comments

What did you feel today? Did you notice any amazing changes in your body? See you next time Rediscover your rhythm of joy through breathing

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