Wim Hof Breathwork Method
What it is
The Wim Hof method consists of a breathing technique with the following sequence of steps: 30 deep breaths, breathing faster than usual (controlled hyperventilation); hold the breath at neutral lung pressure for as long as possible; inhale (about 15 seconds) with full lungs.
What to expect
This method not only controls heat in the body, but also improves the immune system, sleep and mental health. Through concentrated breathing and cold treatments, a person can literally control their nervous system.
Take a short, quiet inhale and exhale through your nose. After exhaling, clench your nose to keep the air out. Start a stopwatch and hold your breath until you feel the first definite urge to breathe in. When you feel the first urge to take a breath, resume breathing and note the time.
How to practice the Wim Hof breathwork
Sit in a comfortable posture and make sure it is easy for you to inhale and exhale.
Breathing in deeply
Breathe in as deeply as possible through your mouth. Try to take in as much air as possible.
Breathe out effortlessly.
It is not necessary to exhale completely, just relax your lungs and let go of the excess air. Continue breathing like this, oxygenating your body and observing your body. Any areas will be tense - relax them. Pay attention to how you feel. After 30 deep breaths you may feel a slight dizziness and tingling in your fingers.
Exhale + hold
After that you should exhale as much air as possible, completely freeing your lungs of oxygen, and hold your breath. You may not breathe for approximately two minutes. During this time, you can do some meditation or stretching. Try, for example, doing push-ups - you will get twice as much as you normally do.
Inhale + Delay
After about two minutes, you'll feel like you need oxygen again. Then sharply draw in a full lungful of air and hold it in for 15 seconds. Then go back to step 1.
Where and when to do it
You can do this breathing exercise in the morning before breakfast. Sit in a comfortable position and make sure you can breathe in and out easily. Perform three circular approaches. When you have finished, you will feel collected, calm and warm in your whole body.
Never practise this exercise in the water, while driving or in any other situation where fainting could put you in danger.