3分鐘幫你立刻充電！試過才懂人體奧妙 20min Wim Hof Breathwork

YO，我是Ed，歡迎回到呼吸空間，The Breath Lab，之前有朋友在群組裡提到，最近影片的節奏比較溫和，不太容易做到手腳發麻或電流感的體驗，所以今天特別推出一支比較hardcore的進階版本，獻給想挑戰深層狀態的呼吸人，這種呼吸法的核心是帶領你在高度專注的同時，達到極度的放鬆，我們接下來要做的呼吸法一共四個回合，每一個回合裡面我們都會採用快慢快的三項變頻節奏，全程鼻進嘴出，整個過程我都會引導

所以你不需要記得任何的細節，跟著節奏走就好，過程中有幾件事先講好，閉氣撐不住沒有關係，每一個回合結尾都會有超過一分鐘的閉氣，想吸氣就吸，這不是一個比賽，還有在做呼吸運動過程時

如果覺得有點暈，手腳發麻，或是有電流感，這個非常正常，這是你的神經系統，正在啟動，火化中，過程中如果覺得不舒服

隨時停下來，恢復自然呼吸就好，準備好了嗎，找個舒服的位置，坐下或躺下，接下來你什麼都不用做，跟著我的聲音與引導，把一切交給呼吸

我們開始吧，Round 1 超快呼吸，3 2 1，接下來節奏放慢，鼻息 嘴吐，飽滿 流暢，不要停頓

5，4，3，2，1，接下來進入最後的衝刺

5 4 3 2 1，深深吸到最滿，把氣吸到胸口裡，然後我們吐氣時，在喉嚨裡創造出這種震動聲音

吐氣吐乾淨，我們進入閉氣，完全放鬆你的眉心，肩膀，胸口，肚子，一路放鬆到腳底，享受這一刻極致的寧靜

還有30秒

避不住氣的話，小吸一口氣，繼續避氣就好

3，2，1，大口吸氣，然後避氣30秒，感受能量直衝頭頂，重新開機，3 2 1

氣放掉後，我們回到自然呼吸，Round 2

5 4 3 2 1，接下來節奏放慢，吸到肚子裡，胸口裡，脖子裡，頭裡

5，4，3，2，接下來進入最後的衝刺，加快速度，保持專注

5 4 3 2 1，深深吸到對門，把氣吸到胸口裡，然後我們吐氣時，在喉嚨裡創造出這種震動聲音，吐氣吐乾淨，我們進入閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，還有30秒，閉不住氣的話，小吸一口氣繼續閉氣就好

3 2 1，大口吸氣，然後閉氣30秒，感受能量直衝頭頂，重新開機

3 2 1，氣放掉後，我們回到自然呼吸，Round 3，感受肚子與胸口的擴張，讓氧氣充滿每一個細胞，5 4 3 2 1，1.接下來節奏放慢，感受每一次呼吸的細節流動

每一次的吸氣都把能量吸進來，吐氣都把壓力吐出去

5，4，3，2，接下來進入最後的衝刺，感受每一個細胞都被氧氣充滿

5 4 3 2 1，深深吸到對滿，把氣吸到胸口裡，然後我們吐氣時，在喉嚨裡創造出這種震動聲音，吐氣吐乾淨，我們進入閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，還有30秒，閉不住氣的話，小吸一口氣，繼續鼻氣就好，3，2，1，大口吸氣，然後一起30秒

感受能量直衝頭頂，重新開機

3 2 1，氣放掉後，我們回到自然呼吸，Round 4，過程中放鬆全身，肚子，胸口肩膀，臉部也放鬆

5，4，3，2，1，接下來節奏放慢，深深吸，輕鬆吐

手腳發麻，電流感，暈暈感，全部允許它發生，5，4，3

2，1，接下來進入最後的衝刺，5，4，3，2，1

深深吸到最滿目，把氣吸到胸口裡，然後我們吐氣時，在喉嚨裡創造出這種震動聲音

吐氣吐乾淨，我們進入閉氣

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，還有30秒，閉不住氣的話，小吸一口氣，繼續閉氣就好

3，2，1，大口吸氣然後閉氣30秒，感受能量直衝頭頂，重新開機

3，2，1，呼吸放掉後，我們回到自然呼吸

呼吸到這裡感覺怎麼樣，如果你覺得今天的引導對你有用，幫我做兩件事，第一，請按下訂閱，按個贊，讓演演算法把這支影片推給下一個需要它的人，第二，在底下留言告訴我你今天做到了第幾輪

有沒有感覺到手腳發麻，如果你人在海外，中國，香港，新加坡，馬來西亞或世界任何一個地方，歡迎加入我們的LINE海外交流區，那裡是我跟海外練習者直接交流的地方，感謝你今天願意停下來，把這段時間留給自己，我是Ed

我們下次呼吸見，如果你也想突破目前的體能或精神上限，歡迎來臺北心理區找我，我們用最頂尖的神經與生理科學，結合冰浴、桑拿、呼吸法、瑜伽與冥想，幫你身心全面系統升級，來體驗真正的最佳化，關於健康中心的資訊也會在影片下方

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

Yo, I'm Ed. Welcome back to The Breath Lab. Some friends in the group said the recent videos felt gentler, with less tingling or electric sensations. So today, here's a more hardcore, advanced session for those ready to go deeper. This practice combines intense focus with deep relaxation. We'll do four rounds. Each round follows a fast-slow-fast rhythm. Breathe in through your nose, out through your mouth. I'll guide you throughout.

You don't need to remember any details. Just follow the rhythm. A few things before we start. It's okay if you can't keep holding. Each round ends with a breath hold of over a minute. Breathe whenever you need to. This isn't a competition. During the breathing practice,

you may feel a little dizzy, notice tingling in your hands or feet, or feel an electric sensation. That's completely normal. It's your nervous system switching on and firing up. If you feel uncomfortable,

stop at any time. Just return to natural breathing. Ready? Find a comfortable position. Sit or lie down. There's nothing else you need to do. Follow my voice and guidance. Let your breath take over.

Let's begin. Round 1: Rapid breathing. 3 2 1 Now slow down. In through your nose, out through your mouth. Full and smooth. Keep going without pausing.

5 4 3 2 1 Now for the final push.

5 4 3 2 1 Breathe in fully. Fill your chest. As you exhale, make this vibrating sound in your throat.

Exhale fully. Hold. Relax the space between your eyebrows. Your shoulders. Your chest. Your belly. Relax all the way down to your feet. Enjoy this moment of deep stillness.

30 seconds left.

If you can't keep holding, take a small breath in. Then keep holding.

3 2 1 Take a deep breath in. Hold for 30 seconds. Feel energy rush to the top of your head. Reset. 3 2 1

Let your breath out. Return to natural breathing. Round 2.

5 4 3 2 1 Now slow down. Breathe into your belly, chest, neck, and head.

5 4 3 2 Now for the final push. Speed up. Stay focused.

5 4 3 2 1 Breathe in fully. Fill your chest. As you exhale, make this vibrating sound in your throat. Exhale fully. Hold.

Please like, subscribe, share, and donate to support Mingjing and Diandian. 30 seconds left. If you can't keep holding, take a small breath in, then keep holding.

3 2 1 Take a deep breath in. Hold for 30 seconds. Feel energy rush to the top of your head. Reset.

3 2 1 Let your breath out and return to natural breathing. Round 3. Feel your belly and chest expand. Let oxygen fill every cell. 5 4 3 2 1 Now slow down. Feel the subtle flow of each breath.

Breathe in energy with every inhale. Release stress with every exhale.

5 4 3 2 Now for the final push. Feel oxygen filling every cell.

5 4 3 2 1 Breathe in fully. Fill your chest. As you exhale, make this vibrating sound in your throat. Exhale fully Hold

Please like, subscribe, share, and donate to support Mingjing and Diandian 30 seconds left If you can't hold any longer, take a small breath, then keep holding 3 2 1 Breathe in deeply Then hold for 30 seconds

Feel the energy rise to the top of your head Reset

3, 2, 1 After you exhale Return to natural breathing Round 4 Keep your whole body relaxed Your belly Your chest and shoulders Relax your face too

5 4 3 2 1 Now slow down Breathe in deeply Exhale gently

Tingling in your hands and feet An electric sensation Lightheadedness Allow all these sensations 5 4 3

2 1 Now for the final push 5 4 3 2 1

Breathe in fully Fill your chest with air Then, as you exhale Make this vibrating sound in your throat

Exhale fully Hold

Please like, subscribe, share, and donate to support Mingjing and Diandian 30 seconds left If you can't hold any longer Take a small breath Then keep holding

3 2 1 Breathe in deeply, then hold for 30 seconds Feel the energy rise to the top of your head Reset

3 2 1 After you exhale Return to natural breathing

How do you feel after this breathwork? If today's session helped you Please do two things for me First Subscribe And hit like So the algorithm can share this video with someone who needs it Second, comment below with how many rounds you completed

Did you feel tingling in your hands and feet? If you're abroad In China, Hong Kong, Singapore, Malaysia, or anywhere else Join our overseas community on LINE That's where I connect directly with practitioners abroad Thank you for taking a pause today And making this time for yourself I'm Ed

See you at our next breathwork session If you want to push past your physical or mental limits Come visit me in Taipei's Xinli District We use cutting-edge neuroscience and physiology Along with ice baths, saunas, breathwork, yoga, and meditation To help you upgrade your body and mind Come experience true optimization You'll find information about the wellness center below

YoYo Television Series Exclusive

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