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Wim Hof Breathing Exercise Cheat Sheet by

Wim Hof breathing exercise explained in 6 steps
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Wim Hof is known for being able to run marathons barefoot across snow and immerse his naked body in freezing temper­atures for extended periods, but the Wim Hof Method also allows the practi­tioner to go deeper into the mind and body. It’s essent­ially, an incredibly powerful form of medita­tion.

1. Get comfor­table

Find a comfor­table place to do your breathing exercises where you won’t be disturbed. You can sit or lie on your back, but do not do this exercise whilst driving or standing up

2. Do 30-40 power breaths

Once you’re comfor­table, you can start to breathe in and out 30 times. This is essent­ially deep breathing at a steady pace in and out through the mouth. Inhale fully but don’t exhale all the way out. As you inhale you should feel your belly rise and on the exhale, you should feel your belly fall. It may feel a bit like you are hyperv­ent­ila­ting, but you are in control. Like me, you may also feel a tingling or lighth­eaded sensation throughout your whole body, when you do this for the first time. This is perfectly normal.

3. Hold your breath

After doing 30-40 Wim Hof power breaths, empty your lungs of air and retain the breath for as long as you can without force. During the retention, I found it relaxing to close my eyes and focus on the space between my eyes. Just remember to set a stopwatch if you’re interested in recording your results. You might want to see how you progress with the breath retentions if you plan to do this regularly over a set period of time

4. Breathe in for 10 seconds

After the breath retention, take a deep breath in and hold it for a further 10-15 seconds, before exhaling.

5. Repeat steps 1-4

Repeat the whole process for another three rounds. Remember to record your times down, so you can track your progre­ssion.

6. Meditate after 4 rounds of power breathing

After the power breaths, you can then go into your regular practise of meditation or meditate for five minutes if you’re a complete beginner by closing your eyes, bringing your awareness to your breath and focusing on the space between your eyes.

Over time, you can gradually increase the amount of time you spend in meditation after the power breaths, but five minutes is sufficient for a beginner.

Instru­ction Video

Warnings: Always do the exercise safely

Always do the breathing exercise in a safe enviro­nment (e.g. sitting on a couch/­floor) and unforced. Never practice it before or during diving, driving, swimming, taking a bath or any other enviro­nme­nt/­place where it might be dangerous to faint. The breathing exercise has a profound effect and should be practiced in the way it is explained. The cold is a strong force. We strongly advice you to gradually build up exposing yourself to the cold. Always train without force and listen to your body carefully. If not practiced respon­sibly, you risk hypoth­ermia or an after drop. Indivi­duals should also not practice cold exposure when pregnant, on an empty stomach, after drinking alcohol, after meals or during exercise. If you have (serious) health issues, please always consult a doctor first before practi­cing.

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