Our blood is usually alreadyįully saturated with oxygen (about 99% saturation) and breathing deeply does not raise that saturation. When we breathe in, we take up oxygen and release carbon dioxide from our blood. The Wim Hof Method is also linked to reducing symptoms of diseases like rheumatoid arthritis, multiple sclerosis, Parkinson’s disease, asthma, sarcoidosis, vasculitis, and several autoimmune diseases.
When combined, the three pillars will help you to become stronger and gaining better health. The other two pillars are cold therapy and training your mindset. These breathing exercises are only one of three pillars that form the Wim Hof Method.
You are inducing voluntarily a short stress response which ultimately will lead to more resilience towards everyday stress, mentally and physiology and feeling more in control. By practicing the breathing exercises, you are releasing more energy, influencing your nervous system and changing various physiological responses. The exercises are focused on deep and rhythmic inhalations and exhalations, described by Wim as ‘controlled hyperventilation or power breathing’ and are followed by a retention time, where you hold your breath for a x amount of time. It also pairs nicely with your morning coffee.Practicing the specific breathing exercises of the Wim Hof Method will release your inner fire. Your belly should expand as you inhale and your chest shouldn’t move much, if at all.Įxhale slowly and evenly through your nose.Ī few minutes of belly breathing before bed will help your body wind down. Take a deep, slow inhale into your belly. Sit or stand comfortably with your back straight. Wim Hof breathing is great for focus and mental clarity.īelly breathing is a simple meditation technique that you can do anywhere. Repeat this exercise as many times as you’d like. When you’re out of air, take a big breath. Take a deep breath in, then exhale until your lungs are empty. You want to build up as much oxygen in your system as possible. Inhale deeply and exhale only partially for these breaths. Take 30 deep, rapid breaths in through your nose and out through your mouth. This is the breathing technique that Wim Hof used to climb Mount Kilimanjaro in shorts, set the world record for swimming under ice, run a half-marathon barefoot in the Arctic Circle, and more. You can start with 3 seconds and work your way up.īox breathing is great for instant relaxation and stress relief. Repeat this pattern as many times as you’d like. This is the simplest breathing technique. You might be surprised by how different you feel after just a couple minutes of paying attention to your breath. Consider trying one of the three following techniques. They say pregame breathing exercises kept them in-sync as a team, helping them win six championships in eight years.īreathwork can help you cultivate mental clarity and calm your central nervous system, slowing your heartbeat and leaving you in a state of relaxed focus. Even the 1990s Chicago Bulls used breathwork. He hiked Mount Kilimanjaro wearing only shorts - and then taught several dozen other people to do the same, using nothing but their breath. Wim Hof, a Dutch athlete, used his breathing technique to train his body to withstand extreme cold. Navy SEALs use breathwork in the field to stay relaxed and alert. Psychologists teach breathwork to help people manage anxiety. Pranayama is still practiced in yoga studios across the world. Today, you’ll find breathwork in a wide variety of settings. It began in India, where yogis learned to sync their breathing with their movements - a practice called pranayama that was meant to center the mind and bring a sense of calm. Breathwork has been a staple of meditation for thousands of years.