‘Wim Hof’ Breathing technique for mind, body and soul
In Dec 2016 I came across this beautiful soul on a mission to share his experiences in this beautiful mystery we call life. Wim Hof known as the Iceman caught the attention of scientists when he proved he was able to use meditation to stay submerged in ice for 1 hour and 53 minutes without his core body temperature changing. Since then, he’s climbed Mount Everest in his shorts, resisted altitude sickness, completed a marathon in the Namib Desert with no water and proven under a laboratory setting that he’s able to influence his autonomic nervous system and immune system at will.
I watched this Documentary where Wim offered to teach Matt Shea and Daisy-May Hudson to climb a freezing cold mountain in their shorts without getting cold. But when Matt and Daisy signed up for the training, they had no idea that the so-called Iceman was planning to lead them on a psychedelic journey across Europe that circled the chasm between science, spirituality and mystery.
Since December I have been using the basic breathing technique which I have added below for you to begin practicing too. It has helped me with concentration during my meditations and yoga practice. It has helped me to get more present and aware and supported my physical strength. We do the technique before meditation, yoga and other physical practices. I now share this technique on events and NAKED retreats. The results people are having are inspiringly profound. We love hearing the stories friends share once they have begun implementing this simple practice into their daily routines. Recently we have just purchased the 10 week online video course and will start exploring this method a little deeper.
Here is a video I created to share: Also below are the videos I have enjoyed from Wim Hof
Wim Hof Method revealed
The Wim Hof Method is similar to Tummo (inner heat) Meditation and Pranayama (yogic breathing). Yet it is something else entirely. While Wim has read a lot of books on yoga and meditation for many years, this technique primordially comes from what he terms ‘cold hard nature’. By subjecting himself to the bitter conditions of nature, he learned to withstand the extreme forces of cold, heat and fear. If you learn this method or technique correctly, it will empower you to do to the same.
The first part is a breathing exercise which can be likened to controlled hyperventilation. This is, of course, an oxymoron. Hyperventilation is something which happens involuntarily. But just imagine the breathing part, without any of stress triggers that normally cause this way of breathing. The image will consist of rapid breathing that makes one languid, invigorates one, makes one high on oxygen.
Here is the video with Wim explaining the with press ups
Step by step explanation breathing exercise (taken from Wims website)
1) Get comfortable
Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal.
2) 30 Power Breaths
Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body.
3) The Hold, retention after exhalation
After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.
4) Recovery Breath
Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.
5) After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.
When you start doing these exercises we recommend taking your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.
Summary
+ 30 times balloon blowing / circular breathing
Breathe in fully
Breathe out without force and hold until gasp reflex
Inhale fully and hold for 10 seconds.
Repeat until finished and recover from the breathing exercise.
Bonus Power-ups
Add push-ups or yoga poses during the time you are holding your breath until you wait for the gasp reflex. Notice that you are stronger without air than you would normally be if you could breathe!
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Daily stress disconnects you with your brain stem which keeps you in fight or flight. The Brain Stem is the reptilian brain / Amygdala which governs survival mechanisms and physiological motor control / hormones.
This breathing technique gets rid of the co2 in the body which will enrich the oxygenation and O2 in the body. It takes you deep into the nervous system.
In this next video below Wim shows how the breath can be used without doing the exercise. I like this video because it really shows how to bring the breath into the whole body. He also shares some of the science in this technique.
Controlled hyperventilation
Hyperventilation usually makes you gasp for air and triggers the fight & flight response. In this controlled well instead you oxygenise the blood and cells. CO2 goes down and Oxygen goes in and the PH levels in the blood goes up. Your body becomes more Alkaline
BENEFITS; You get a surging rush of
Dopamine (Pleasure Hormone)
Oxytocin (Love hormone)
Serotonin (Relaxation hormone)
& Taps into pure adrenalin +
- Breathing is chemistry / oxygen is chemistry in the body
- Energy raises which makes our mood change in positive ways
- Improving health and gaining inner power
- Improves circulation
- Improves mental and physical well-being
- Improves cardiovascular health
- Helps control your autonomic nervous system
- Helps clear your mind and great before meditation sitting
- Makes you more present and aware
- Its aids in stress release
- Helps cure depression
- Enables you to take more oxygen into the body when relaxed
- Increases oxygen levels — exceeding the 100% into the cells and lymphatic system which makes the chemistry Alkaline.
Disclaimer from Wim videos:
Wim Hof Breathing guided by Wim Hof himself explained with the science behind it. Please always learn from the source, and have the facts right. There is no room for speculation as breathing techniques can mean harm when not practiced right and when done in unsafe environments. Wim always runs his techniques by science. Among the universities; Harvard, Stanford, MIT, Radboud UMC, AMC, Hannover University and many more! — Don’t take the method and techniques too lightly, they go deep and the effects can have a huge impact. — Don’t do the breathing exercises in a swimming pool, before going underwater, beneath the shower or piloting any vehicle, without proper supervision. Always practice in a safe environment. — Keep in mind to do the exercises without forcing them, gradually build up and don’t exceed your limits.
I hope this article was of benefit to you and if so please share.
keep loving yourself enough to do the things that make you thrive and enrich your own and others lives ❤
Breathe like your life depends on it…
