Good breathing helps to stay healthy. The Wim Hof breathing exercises are simple and accessible. They relieve stress and help you learn to deal with negative emotions.
Consequences of poor breathing
Regulated by the autonomic nervous system, oxygen inhalation is an unconscious process. Luckily, this is an unconscious practice, otherwise we would simply have no rest. The amount of oxygen we inhale through our breathing influences the amount of energy that is released into the cells of our body. At the molecular level, this progresses through various chemical and physiological processes. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. The way you breathe strongly affects the chemical and physiological activities of your body.
Wim Hof breathing technique
During the Wim Hof Method exercises, you introduce a short and controlled stress response, which ultimately leads to greater resilience to everyday stress. It is recommended to practice the Wim Hof Breathing with a certified instructor to start.
How to practice the breathing exercises of the Wim Hof Method?
Exercises in the method consist of deep, rhythmic inhalations and exhalations that are followed by a holding period, where you hold your breath. It is recommended to practice Wim Hof Breathing just after waking up or before a meal. Always sit or lie down before practicing the techniques. Never practice while driving a vehicle or near water.
Step 1: Get comfortable
Adopt a meditation posture: sitting, lying down, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling constriction.
Step 2: 30 to 40 deep breaths
Close your eyes and try to clear your mind. Be aware of your breathing and try to connect to it fully. Breathe in deeply through your nose or mouth and breathe out casually through your mouth. Breathe in completely through the belly, then the chest, then release without forcing. Repeat this 30 to 40 times in short, powerful bursts. You may feel some dizziness and tingling sensations in your fingers and feet. These side effects are completely harmless.
Step 3: Retention
After the last exhalation, breathe in one last time, as deeply as possible. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.
Step 4: Recovery Breathing
When you feel the need to breathe again, take one deep breath to fill your lungs. Feel your belly and chest expand. When you are at full capacity, hold your breath for about 15 seconds, then release. This completes the first round. This cycle can be repeated 3 to 4 times without an interval. After completing the breathing exercise, take your time to bask in the bliss. This state of calm is very conducive to meditation, feel free to combine the two.
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