特種部隊必學，重新校正大腦的「方盒呼吸法」15min Box Breathing

歡迎回到呼吸空間，今天的練習是15分鐘的方和呼吸，box breathing，今天的呼吸可以幫你進入極致心流的狀態，建議你早上或者下午精神不濟的時候做，這個呼吸是特種部隊在面臨極致高壓的環境下，用來奪回神經系統主導權的技術，今天的影片不挑戰憋氣的極限，我們透過掌握呼吸的頻率

重拾神經系統的絕對專注與控制，方核呼吸由四個等長的環節組成，分別是吸氣，閉氣，吐氣，再閉氣，反覆迴圈，我們將進行四個回合的階梯式挑戰

分別是四秒，五秒，六秒，再回到四秒的放和呼氣迴圈，接下來十五分鐘，請全程使用鼻子吸氣，鼻子吐氣，將你的舌尖傾頂上額

練習的過程如果感到吃力，可以隨時回到四秒的節奏，或者改用嘴巴呼吸，現在，找到一個舒服的位置，躺著或坐著都可以，放鬆你的肩膀，跟著音樂和我的呼吸聲一起做

準備好了嗎，三，二，一，四秒放和呼吸，建立你的呼吸節奏，吸氣，二

三，四，閉氣，二，三，四，呼氣，二

三，四，閉氣，二，三，四

刷刷刷刷，攪拌均勻，兩分鐘過去了，現在進入感官擴張的階段，你的每一次呼吸，和脾氣，都是在幫助你的身體，更好的掌控專注力

進入更深一層的覺察

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

3，2，1，5秒防核呼吸，接下來是階梯挑戰的開始，現在我們將秒數拉長到5秒，挑戰你的神經韌性，呼吸

2，3 4 5，B7 2 3 4 5，吸氣，2 3 4 5，B7 2 3 4 5

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目，這多出來的一秒，是為了擴充你對專注力的控制，讓你的一世，能有更多的空間，保持冷靜

中文字幕——YK，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，3，2

1，6秒放和呼吸，現在我們進入巔峰的專注狀態，重新設定你的大腦頻率

6秒的迴圈，幫助你在大腦的中心，找到完全靜止的點

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，現在我們回到定能的迴圈，整合並收斂剛剛對專注的控制，讓你的身心放鬆下來，回到最輕鬆的四秒節奏，你的大腦現在變得無比清新，很透明

好好感受它，並享受它

3，2，1.讓我們慢慢回覆自然的呼吸，鼻子吸氣，嘴巴吐氣，今天的方和呼吸，已經重新校正了你的呼吸系統，現在你擁有極強的戰術專注力

不要急著跳出現在的專注感，影片的最後，我想邀請你帶著這份專注的狀態，去嘗試過去你覺得難以專心完成的事情，可以是讀一本書，打掃家裡，或者出門跑步一公里，當你完成後

記得回來和我們分享，今天的呼吸帶來的專注，是否有幫助到你呢，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

請不吝點贊 訂閱 轉發 打賞支援明鏡與點點欄目

Welcome back to Breathing Space. Today's practice is 15 minutes of box breathing. This practice can help you enter a deep flow state. Try it in the morning or during an afternoon slump. Special forces use this breathing technique under extreme pressure to regain control of their nervous system. Today, we won't push your breath-holding limits. By controlling the pace of your breath,

we'll restore focus and control over your nervous system. Box breathing has four equal phases: Breathe in. Hold. Breathe out. Hold again. Then repeat. We'll do four rounds, increasing the challenge in stages:

Four seconds. Five seconds. Six seconds. Then back to four-second box breathing. For the next 15 minutes, breathe in through your nose and out through your nose. Rest your tongue tip gently against the roof of your mouth.

If the practice feels difficult, return to the four-second rhythm anytime or switch to breathing through your mouth. Now, find a comfortable position. Sit or lie down. Relax your shoulders. Follow the music and the sound of my breathing.

Ready? Three. Two. One. Four-second box breathing. Find your breathing rhythm. Breathe in. Two.

Three. Four. Hold. Two. Three. Four. Breathe out. Two.

Three. Four. Hold. Two. Three. Four.

Swish, swish, swish, swish. Mix well. Two minutes have passed. Now, let your senses expand. Every breath and every hold helps your body gain better control of your focus

and deepen your awareness.

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Three. Two. One. Five-second box breathing. Now we begin increasing the challenge. We'll extend each phase to five seconds. Build your nervous system's resilience. Breathe.

Two. Three, four, five. Hold. Two, three, four, five. Breathe in. Two, three, four, five. Hold. Two, three, four, five.

Please like, subscribe, share, and donate to support Mingjing and Diandian. This extra second helps strengthen your control over your focus, giving your mind more space to stay calm.

Chinese subtitles by YK. 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. Three. Two.

One. Six-second box breathing. Now we enter a state of peak focus. Reset your brain's rhythm.

This six-second rhythm helps you find, within your mind, a point of complete stillness.

YoYo Television Series Exclusive. Please like, subscribe, share, and donate to support Mingjing and Diandian. Now we return to a steady rhythm. Let the focus you've built settle in. Relax your body and mind. Return to the easy four-second rhythm. Your mind now feels refreshed and clear.

Take a moment to feel it and enjoy it.

Three. Two. One. Slowly return to your natural breathing. Breathe in through your nose. Breathe out through your mouth. Today's box breathing has reset your breathing system. You now have powerful tactical focus.

Take your time leaving this focused state. As this video ends, I invite you to carry this focus with you. Try something you used to struggle to focus on. Maybe read a book, clean your home, or go for a one-kilometer run. When you're done,

come back and share with us. Did the focus from today's breathwork help you? Finally, remember to breathe. Remember to laugh. Peace Please like, subscribe, share, and donate to support Mingjing and Diandian.

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