improved oxygen delivery during exercise.increased levels of nervous system neurotransmitters.voluntary influence of the nervous system and immune system.Not all of these benefits are supported by scientific evidence.
Use the breath retention phase to witness your own thoughts and your body’s response.Īccording to the Wim Hof Method website, the technique offers benefits, including:.While holding your breath, use a nose clip or pinch your nose to avoid taking in microsips of air, if necessary.It doesn’t matter how long you hold the 30th breath. Otherwise, you may experience tension headaches. Consciously relax your jaw and the muscles in your neck and upper shoulders.Use the cue “belly, chest, head” when inhaling to remind you to use all of your lungs.If you are unable to breathe through your nose due to congestion or other reasons, mouth breathing is OK.Here are some general pointers for people who are new to Wim Hof Method breathwork: “Getting guidance from a trained instructor can also really help dial in the breathing technique,” she says. This provides some sensory feedback as you practice pushing out on the inhalation and feel your belly going down on the exhalation. To correct reverse breathing, Casey recommends placing your hand on your belly, or lying on your back and placing a small weight on your belly. The belly should protrude on the inhalation and flatten on the exhalation.Ĭasey also notes that the Wim Hof Method can be difficult for people who are “reverse breathers.” One way to check if you are reverse breathing is if your belly flattens when you inhale and sticks out when you exhale. In Wim Hof breathing, the diaphragm is engaged, and the lower lungs are filled. Many people primarily use the top of their lungs when they inhale, leading to mostly shallow breaths. The basic technique involves three consecutive rounds of the above.Įventually, the breathing may feel like a wave flowing through your lungs, but this will take practice. When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing.