I’ve been practicing this guided Wim Hof Breathing Method for about 3 years now. I first learned about it when I was looking to improve my surfing.
If you’ve ever gone surfing, you know how important it is to remain calm when you are underneath the wave. When I was living in Bali, Indonesia it was super important for me to get comfortable with holding my breath for an extended period of time.
One thing that I try to do in all aspects of my life is to continuously get a little bit better. The best way I’ve found to do that is to find the expert and see who is coaching them. Then find a way to learn from that coach.
After researching a bit about Kelly Slater (he’s my favorite surfer), I noticed that he mentioned this guy Wim Hof a few times… so I dove a bit deeper.
Who is Wim Hof?
Wim Hof is like a mythical man among humans. He’s collected over 20 world records. One of which was him submerging himself in ice for almost 2 hours. He actually was submerged for 1 hour and 53 minutes and kept his core temperature the same throughout that.
Crazy, right?
He’s also climbed Mt. Everest in shorts, ran a marathon through the Namibian Desert with no water. He’s also able to control his nervous system and withstand illnesses.
After hearing this stuff, I had to learn more about this guy. I mean, who wouldn’t want to learn more?
Before you attempt his breathing technique, I recommend you watch this safety video first… you know, safety. It’s important.
After watching this, you’ll probably want to get the app that he has. It’s available in both the Google play and iTunes stores and is “The Wim Hof Method Mobile App”
How did Wim Hof get started?
“That’s how it all started. I lost my wife but I found conscious happiness from there, bit by bit, by taking away emotional trauma and reversing the process into mood control. That energy flows through your body and through your mind. I know how to empty myself and become clean, fresh, new… happy.”
WIM HOF
The Wim Hof Method Explained
Let me give you the actual step by step in written form if you don’t want to watch the videos.
Step 1) Get Comfortable
The first thing you’ll want to do is get comfortable. You can either be sitting down or laying down. Most of the time I personally do it sitting up. But it’s up to you and what’s more comfortable for you. Basically you want to be able to take a deep breath easily.
Step 2) Take 30-40 Deep Breaths
Imagine that you are blowing up a balloon. The Wim Hof Official Website says this…
Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.
When I do this, I breathe in through my nose and out through my mouth. Remember to do this slow and steady while you’re doing this. You might feel a little tingling sensation… it’s normal… although the first time you do it you’ll think its a bit weird.
Step 3) The Hold
After the last exhale, inhale one final time as deeply as you can. Then you just let the air out and stop breathing.
Weird, right? The idea is to hold your breath until you feel the urge to breathe again.
You’ll probably be surprised at how long you can hold your breath after doing this.
Step 4) Recovery Breath
Once you feel the urge to breathe again, you’ll want to draw one big breath and use it to fill your lungs. Think of it like you’re filling your belly and chest with air. When you are doing this and can’t breath in anymore, hold your breath for 10-15 seconds and then let go.
That right there is a complete round. Congratulations! You can repeat this process 3-4 times. I do this as part of my morning routine and on an empty stomach, which is what’s recommended.
After you finish the Wim Hof Breathing exercise you’ll want to relax a little bit and just enjoy the bliss feeling. You’ll feel very calm and it’s a good time to pair this up with some meditation if you are the type of person to meditate.
I recommend meditation, even if it’s just sitting in silence for 3-5 minutes.
Hof suggests breathing forcefully into the belly and exhaling naturally and easily. During these breath cycles, focus on deep breathing. It doesn't matter if you breathe through your mouth or your nose.
The method includes three main pillars: breathing exercises, cold exposure, and commitment. While some of the equipment and products that are sold online in connection with the Wim Hof Method may be helpful for some people, it is possible to practice the method at home without purchasing any specialized equipment.
If you exhale too slowly, you engage the parasympathetic nervous system prematurely, counteracting the goal of this stage. Another common error is failing to inhale to your full capacity. By inhaling deeply into the belly, and further opening up our rib cage, we can substantially increase our inhalation capacity.
Close the mouth and take a slow breath in through the nose, while feeling the abdomen rise and inflate like a balloon. Breathe out slowly through pursed lips, as if blowing bubbles, with each expiratory breath taking about two to three times as long as each inhalation. Repeat these steps for 5–10 minutes.
Exhaling through your mouth gets rid of more carbon dioxide, so the idea is that it reduces air hunger. But if you breathe in and out through your nose during exercise, you will become less sensitive to air hunger long term, and breathing efficiency will improve, delaying breathlessness.
For those wondering how many rounds of Wim Hof breathing to practice, it has been suggested to practice up to 3 or 4 a day. However, Wim Hof has advised doing as many rounds as feels comfortable, without forcing things.
These anatomical changes can change the overall appearance of your face. People who chronically breathe through their mouths may appear with their upper jaw protruding over the lower, a more prominent forehead, and a long, narrow face. In addition, the head may appear pushed forward relative to the shoulders.
As a yoga practitioner, Wim likes to wake up with the sun. He meditates and breathes to clear his mind and body, preparing him for the morning ahead. After meditating, Wim will stretch and get the blood moving. He'll then move into a session of power breathing before taking a cold shower.
Completely relax, calm the mind and release any areas of tension or tingling. Recovery breath When the strong urge to breath arises, take a deep breath in and hold for a count of 10-15 then release. This is one round / cycle Do 3 – 6 rounds of this breathingin a session. You can do as many sessions as you like per day.
“While there aren't as many studies on showers compared to cold plunges and immersion, you need at least 11 minutes a week to get the benefits,” Paulvin says. “You should take a cold shower for at least two to three minutes, anywhere between 50 and 60 degrees, though many people like to go below that temperature.”
Are There Side Effects to Wim Hof Breathing? The technique can produce a variety of side effects like tingling throughout your body, especially in your fingers and toes, and dizziness. In rare cases, you may even feel faint or lose consciousness.
Yes and no, say University of Warwick academics. Scientists at the University of Warwick have found that the Wim Hof method of ice baths and breathing exercises may reduce inflammation – but evidence is mixed on its effect on overall athletic ability.
Wim Hof Method breathing stimulates the parasympathetic system, thus counteracting the sympathetic system and bringing stress levels down. “The parasympathetic system is directly connected to the heart via the sinus node, a conjunction of nerves”, explains Cristopher Kopplin of the University of Bayreuth.
In short, the average healthy person can hold their breath for 3-5 minutes. A person's ability to hold their breath can be increased if the person exercises regularly, is a diver or professional athlete. Holding your breath can cause high blood pressure, brain damage, or even fainting.
Try to make sure that both hands are in the water to maximize the benefits of cold therapy. Inhale deeply through your nose, focusing on expanding your belly rather than your chest, and then exhale slowly through your mouth, feeling your stomach contract.
As you breathe, inhale through both the nose and mouth, and exhale only through the mouth. Starting in your belly, press your belly out against your hand with your deep inhale, lifting your palm whilst feeling your lungs in your lower back slightly lift your pelvis off the floor.
Address: Suite 237 56046 Walsh Coves, West Enid, VT 46557
Phone: +59115435987187
Job: Education Supervisor
Hobby: Genealogy, Stone skipping, Skydiving, Nordic skating, Couponing, Coloring, Gardening
Introduction: My name is Ms. Lucile Johns, I am a successful, friendly, friendly, homely, adventurous, handsome, delightful person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
