The Wim Hof Method in 5 steps
The way we breath is central to our performance and outlook. The Wim Hof Method is a simple and effective exercise to reset and rebalance. No ice bath is involved!
1: GET COMFORTABLE
Sit in a meditation posture or lie down.
The important thing is to be comfortable enough to expand your lungs freely without any feeling of constriction.
4: RECOVERY BREATH
Inhale to full capacity.
Feel your chest expanding and when you are at full capacity, hold the breath for around 10 seconds and this is round 1!
This cycle can be repeated 3 more times.
2: 30 POWER BREATHS
Inhale through the nose or mouth and exhale through the mouth in powerful bursts.
Keep a steady pace and use your midriff fully as though it is a balloon.
Repeat steadily 30 times.
You might experience light headedness or tingling sensations in the body.
5: ENJOY THE FEELING
Having completed the breathing exercise, take your time to enjoy the feeling afterwards.
This feeling will be more and more like meditation each time you do it.
3: THE BREATH HOLD
The hold, retention after exhalation.
After the 30 rapid cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force.
Let the air out and hold for as long as you can.
Hold the breath until you experience the gasp reflex.
6: BONUS POWER UPS
During step 3 you can add push ups or yoga poses as you hold your breath until the gasp reflex.
Notice that you are stronger without the air than when you would normally breath.
The body has been fully oxygenated by the power breaths.