What is Wim Hof’s breathing technique?
Wim Hof, also known as the Iceman, holds 26 world records including having the longest ice bath.
Hof says he's able to achieve these superhuman records by using his Wim Hof Method which combines breathing exercises, cold exposure and meditation.
What is the Wim Hof Method?
The Wim Hof Method is a way of reconnecting humans to nature, themselves and others.
It is aimed at helping an individual find his or her inner power through self-exploration and some scientific methods too.
It is based on three powerful pillars: breathing, and commitment.
Hof created a breathing technique to help people become more in touch with nature and find the power within themselves.
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It specifies how humans breathe every day, all the time, but are unaware of the potential a simple thing such as breathing has.
Hof's breathing technique gives more energy to an individual, reduces stress levels and enhances the body's immune system too.
Cold therapy can be more beneficial than you think.
Being exposed to cold temperatures can help in ways such as fat loss, enhancing the immune system, balancing hormone levels, improving sleep quality, and creating more endorphins.
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Endorphins are feel-good chemicals created in the brain which help affect one's mood.
The last pillar is commitment.
To fully master the breathing technique and the power to be exposed to such cold temperatures requires will and commitment.
The focus and determination that can be put on mastering such techniques can lead an individual to master their body and mind too.
How does the breathing technique work?
The breathing technique is an easy one that comes in four steps.
It is recommended to perform the technique after just waking up or before a meal when your stomach is still empty.
Do not practise while driving or in the water.
warns that in rare cases, the technique can lead to a loss of consciousness, so practise while sitting or lying down on a bed to be safe.
To perform the breathing technique:
1. Find a comfortable position
Find a comfortable position such as a meditation pose in a way that you can expand your lungs freely.
You can sit or lie down to perform this breathing exercise.
2. Take 30 to 40 deep breaths
Clear your mind of everything and close your eyes to only focus on your breath.
Inhale deeply through the nose or mouth and exhale unforced through the mouth.
Then inhale through your belly, then chest and then let go unforced.
Repeat the exercise from 30 to 40 times using deep breaths.
Do not worry if you experience any light-headedness or tingling sensations in your fingers and feet.
These are completely normal and harmless side effects.
3. Hold
After your last exhale, inhale one more time as deep as you can.
Let the air out and stop breathing.
Hold your breath for as long as you can, but do not force yourself to hold way too much.
When you feel the urge to breathe, let go.
4. Recovery Breath
When you start breathing again, take one huge breath to fill your lungs.
You will feel your chest and belly expanding and when you feel that you have reached the full capacity, hold your breath for 15 seconds and then let go.
You can repeat the full exercise three to four times.
Once finished do not rush to get your day going.
You will find yourself in a very calm state and you should not shock your body by rushing into a busy day.
Who is Wim Hof?
Hof is also known as the Iceman because of his withstanding ability to cold temperatures.
The Dutchman was born in Sittard, Limburg, and has eight siblings.
He now appears in a BBC show titled Freeze The Fear.
He co-hosts it with Holly Willoughby and Lee Mack.
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The show invites celebrities to take a range of tests that challenge their mental strength, with Wim Hof guiding them through.
He holds 26 world records including having the longest ice bath, which he has broken several times over and over again.