咖啡都沒用了？試試看這種呼吸技巧｜多巴胺呼吸法・Wim Hof

Yo，我是Ed，歡迎回到呼吸空間The Breath Lab，這裡是你找回身體電力從其內在逾越系統的地方，你有沒有過這種感覺？，日子明明過得不算糟，但就是提不起勁，該笑的時候笑得出來，可是心裡卻只剩下一片平淡，這不是你變了，也不是世界變了，是你的神經系統長期糟蹋，多巴胺早就被每天的滑手機，看訊息

追劇，一點一滴的燒乾了，但好訊息是，你不需要靠咖啡，糖，或任何外在的刺激，找回那個有電力的自己，你只需要呼吸

今天這套呼吸法，是針對多巴胺系統設計的重製工具，多巴胺就是你想做事，想活著，想去探索的那股推動力，當它被重新點燃，你會發現身體變輕了，思緒變清楚了，連笑容也會自己跑回來，我們接下來會做三輪，每一輪的結構是這樣，機器用嘴巴，越深越好，把空氣灌進整個胸腔

吐氣呢，不用控制，像輕輕放掉壓力一樣，讓它出去就好，先用30個慢呼吸把神經系統穩住，再用30個快呼吸啟動血氧能量與腦內化學物質的流動，最後30個急速呼吸把整個身心推到頂點，總共90下，然後在最後一次呼吸後，我們深吸一口氣，閉住30秒

然後再把氣塗光，然後再閉住氣，第一輪60秒，第二輪90秒，第三輪120秒，一期結束後再深吸一口，然後閉住30秒，然後吐氣後這一輪就結束了

接著坐下或躺下，找到完全能放鬆的位置，閉上眼睛放鬆身體，然後聽著模仿我的聲音，我們開始呼吸吧，Round 1，感受呼吸進來出去整個過程，越耐越深

呼吸

感受呼吸像波浪一樣流遍全身

還有十下

5，4，3，2

1. 現在加快速度，進氣量加倍

2. 讓氣息流遍全身

呼吸時身體放鬆，吐氣時吐到底，還有十下

5，4，3，2，1，進入急速節奏，放掉所有雜念，不用想

讓身體自己呼吸，還有十下，三，二，一，深吸，然後閉氣，三十秒

全身放鬆，沉浸在這片寧靜之中

頭暈暈的手麻腳麻都是非常正常的，321，T塗掉後B760秒

掃描全身，察覺任何緊繃，然後放鬆它，若專注飄走，溫柔地帶回身體感受，還有30秒

若有雜念，回到體感，回到當下，3，2，1，再次深吸，一起30秒，全身放鬆，讓能量與專注力

集中在閉上的雙眼之間

3，2，1，吐氣，這一輪結束，3，2，1，Round 2，放慢，感受整個過程，感受身體，一層一層的放下

越專注轉化越深，還有10下

5，4，3，2，1，加快節奏，大口吸氣，讓氣息灌滿全身，像是在給自己充電

你現在正在火化，羅巴恩系統，還有十下

4，3，2，1，推到最快的節奏，不用想了，跟著就好

身體開始進入震動狀態，還有10下，3，2，1，深吸，然後閉氣30秒

放鬆你的肩膀，讓它遠離你的耳朵

進入內在世界，靜靜感受這份能量的流動，三，二，一，氣全部吐掉放掉，然後我們閉氣，九十秒

停在這片空白裡，什麼都不用做

若思緒跑了，就把它溫柔地帶回身體裡感受，然後再繼續放鬆全身

還有30秒，三，二，一，1.再次深吸，一起30秒，專注力放在閉上的雙眼之間，讓這份寧靜延伸到整個人，3

2，1，吐氣，這一輪結束，3，2，1，Round 3

再一次回到慢的節奏

優優獨播劇場——YoYo Television Series Exclusive，讓呼吸開啟胸腔背部

還有十下

5，4，3，2

1.用力吸氣，用力左正

完全放掉，讓身體自己吸，自己動，還有十下

5，4，3，2，1，來加速衝刺，讓身體進入震動頻率，每一口氣都震開體內脂肪的能量

還有10下，3 2 1，深吸一口氣，息息30秒

深入這片寧靜，如同漂浮在溫暖的水中

3，2，1，氣吐掉後，避氣兩分鐘，保持閉氣，觀察內在發生的變化

什麼都不用做，只是在這休息就好

如果念頭升起，看著它鬆掉放掉就好了

你會感覺到手腳微微的震動，這是療愈在進行，如果避不住氣，小吸一口氣，吐掉後繼續避氣就好

還有30秒，三，二，一，再次深吸，一起30秒，讓所有能量都聚集在眉心，這是身體回到高頻的狀態

三，二，一，吐氣，今天的旅途完成

呼吸到這裡，我想跟你直接講一件事，這個頻道我做了一段時間了，沒有付費團隊，也沒有大平臺推，它能不能繼續做下去，靠的就是你，按下訂閱

不是為了數字，是為了下一個跟你一樣，在某個低點開啟YouTube的人，讓他能在這裡透過呼吸，把自己找回來，如果這段引導今天有感動到你，請幫我按下訂閱，按個贊

這個動作只要兩秒，但對這個頻道的延續，是有關鍵效果的，留言區我每一則都會親自看，儘量一個一個回，請告訴我你今天的感受，體感，或是有什麼神奇的體驗嗎

還有下方有我們LINE的群組，在那裡我們會分享一些健康跟養生，抗老的一些資訊，然後我們也可以一起練習呼吸法哦，很期待你的加入，如果你在中國，香港，新加坡

馬來西亞，歡迎加入我們的LINE海外群組，這不是被動接收訊息的群組，是我跟海外練習者，直接連線一起練習的地方，感謝你今天願意，把這段時間留給自己，下一次我們再一起用呼吸

把日常變成修行，把壓力變成力量，我們下次見

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. This is where you recharge your body and awaken joy from within. Have you ever felt this way? Life isn't bad, but you just can't get motivated. You can smile when you should, but inside, everything feels flat. It's not you or the world that's changed. Your nervous system has been worn down. Your dopamine has been drained by daily scrolling, checking messages,

and binge-watching, little by little. But here's the good news. You don't need coffee, sugar, or any outside stimulation to feel energized again. You just need to breathe.

Today's breathing practice is designed to reset your dopamine system. Dopamine is the drive to do things, to live, and to explore. When it reignites, your body feels lighter, your mind clears, and your smile returns. We'll do three rounds. Here's how each one works. Breathe in through your mouth, as deeply as you can. Fill your chest.

Let the exhale flow naturally, like gently releasing pressure. Start with 30 slow breaths to settle your nervous system. Then take 30 fast breaths to boost oxygen, energy, and brain chemistry. Finish with 30 rapid breaths to bring your body and mind to a peak. That's 90 breaths in total. After the final breath, breathe in deeply. Hold for 30 seconds.

Then exhale fully. Hold again. For 60 seconds in round one. For 90 seconds in round two. For 120 seconds in round three. After the hold, breathe in deeply again. Hold for 30 seconds. Then exhale to finish the round.

Now sit or lie down. Find a position where you can fully relax. Close your eyes and relax your body. Listen and follow my breathing. Let's begin. Round 1. Feel the whole breath, in and out. Go deeper with each breath.

Breathe.

Feel your breath wash through your body like a wave.

Ten more breaths.

5. 4. 3. 2.

1. Speed up. Take in twice as much air.

2. Let your breath flow through your body.

Keep your body relaxed as you breathe. Exhale fully. Ten more breaths.

5. 4. 3. 2. 1. Breathe even faster. Let go of distracting thoughts. Don't think.

Let your body breathe. Ten more breaths. 3. 2. 1. Breathe in deeply. Hold. For 30 seconds.

Relax your whole body. Rest in this stillness.

Feeling lightheaded or tingling in your hands and feet is completely normal. 3, 2, 1. Exhale fully. Hold for 60 seconds.

Scan your body. Notice any tension and let it go. If your attention wanders, gently return to the sensations in your body. 30 seconds left.

If thoughts arise, return to your body and the present moment. 3. 2. 1. Breathe in deeply again. Hold for 30 seconds. Relax your whole body. Bring your energy and attention

to the space between your closed eyes.

3, 2, 1. Exhale. This round is complete. 3, 2, 1. Round 2. Slow down. Feel the whole breath. Feel your body letting go, layer by layer.

The deeper your focus, the deeper the shift. Ten more breaths.

5. 4. 3. 2. 1. Speed up. Breathe in deeply. Let your breath fill your whole body. Like you're recharging yourself.

You're now activating your dopamine system. Ten more breaths.

4. 3. 2. 1. Breathe as fast as you can. Stop thinking. Just follow along.

Your body is starting to vibrate. 10 more breaths 3 2 1 Breathe in deeply Hold for 30 seconds

Relax your shoulders Let them drop away from your ears

Turn inward Quietly feel this energy flowing 3 2 1 Exhale fully and let go Now hold For 90 seconds

Rest in this stillness There's nothing you need to do

If your mind wanders Gently bring your attention back to your body Keep relaxing your whole body

30 seconds left 3 2 1 1. Breathe in deeply again. Hold for 30 seconds Focus between your closed eyes Let this calm spread through your whole being 3

2 1 Exhale That completes this round 3 2 1 Round 3

Return to a slow rhythm

YoYo Television Series Exclusive Let your breath expand your chest and back

10 more breaths

5 4 3 2

1. Inhale forcefully. Exhale forcefully

Let go completely. Let your body breathe and move on its own 10 more breaths

5 4 3 2 1 Pick up the pace Let your body vibrate Let each breath awaken the energy stored in your body fat

10 more breaths 3, 2, 1 Breathe in deeply Hold for 30 seconds

Sink deeper into this stillness As if floating in warm water

3 2 1 Exhale fully Hold for two minutes Keep holding Notice what's changing within you

There's nothing you need to do Just rest here

If a thought arises Watch it fade and let it go

You may feel a gentle vibration in your hands and feet This is healing in progress If you can't hold any longer Take a small breath in Exhale, then hold again

30 seconds left 3 2 1 Breathe in deeply again Hold for 30 seconds Let all your energy gather between your eyebrows Your body is returning to a higher frequency

3 2 1 Exhale Today's journey is complete

As we finish this breathing session I'd like to tell you something I've been running this channel for a while There's no paid team And no major platform promoting it Whether it can keep going Depends on you Please subscribe

It's not about the numbers It's for the next person like you Who opens YouTube at a low point So they can come here and use their breath To find themselves again If today's session moved you Please subscribe And leave a like

It only takes two seconds But in keeping this channel going It makes a real difference I personally read every comment And reply to as many as I can Tell me how you felt today What you felt in your body Or whether you experienced anything extraordinary

There's also a link to our LINE group below We share health and wellness tips there And information on healthy aging We can also practice breathwork together I look forward to welcoming you If you're in China, Hong Kong, Singapore,

or Malaysia, join our overseas LINE group. This isn't just a group for receiving updates. It's where I connect with practitioners abroad to practice together in real time. Thank you for choosing to take this time for yourself today. Next time, we'll breathe together again

to turn daily life into a practice and stress into strength. See you next time.

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