It’s best for beginners to build up slowly, without force. This full cycle can be repeated up to 3-4 times. Hold the breath for around 10-15 seconds, then exhale. When you are ready to breathe again, take a deep inhale. Hold until you feel the urge to breathe again. Then release the air and refrain from breathing back in. Repeat this 30-40 times in short bursts.Īfter your final exhale, inhale deeply one last time. Sit or lie down in a safe, comfortable place.Ĭlose your eyes and inhale deeply through the nose or mouth, filling the belly and chest, then exhale in an unforced way through the mouth.
It is important to consult your doctor about your personal health before starting any practice. Side effects can include light-headedness and tingling in hands and feet, while it is also possible to faint. PLEASE NOTE: This is a strong breath-work technique which is not suitable for everyone. The Wim Hof breathing technique features deep and rhythmic inhalations and exhalations, described by Wim as controlled hyperventilation or power breathing, followed by brief periods of holding the breath. Reported benefits include greater strength, energy and focus, higher resilience to stress and an improved immune and anti-inflammatory response. It’s practised by people around the world as a way to enhance physical and psychological wellbeing. His training protocol is known as the Wim Hof Method – a series of self-developed techniques that consists of three ‘pillars’: meditation, cold exposure and breathing exercises.
He’s set numerous records for his feats, including climbing Mount Kilimanjaro in shorts and running a half marathon above the Artic Circle barefoot.
This series highlights special breathing techniques that invigorate, relax and restore.ĭutch athlete Wim Hof – known as ‘The Iceman’ – is renowned for his physical endurance and ability to withstand extreme temperatures. Modern science now proves its powerful effects on our minds and bodies.
Breath-work has been honoured throughout ancient traditions as a tool for wellbeing.
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