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. On the 30th breath, exhale to 90 percent and hold for as long as you can. Let out a relaxed exhalation through the mouth. Take in a strong inhalation through the nose. One round of the Wim Hof Method breathing technique includes these steps: That’s completely OK, and it’s even encouraged. You may also change how you practice based on how you are feeling on any given day. “The beauty of the Wim Hof Method breathwork is that there is a basic format, with room for making it work for you as an individual,” Casey says.Īs such, you may learn slightly different versions of the Wim Hof Method breathwork practice from different teachers. The goal of the Wim Hof Method breathing technique is to teach you to develop mastery over your nervous, immune, and cardiovascular systems to help you be happier, stronger, and healthier. 
“It has been shown to help with depression, anxiety, mood, mental focus, and pain management.”
“The point of breath is to increase oxygen levels and blow out carbon dioxide,” she says. This can be practiced alone or in combination with cold therapy, a technique where the body is exposed to extremely cold temperatures for several minutes.Ĭhristina Casey, RN, is a certified Wim Hof Method instructor and a registered nurse with over 20 years of experience. There are three pillars to the Wim Hof Method:įirst, students are taught specific methods of controlled deep breathing. The Wim Hof Method was created by Wim Hof, a Dutch extreme athlete who is also known as “The Iceman.” Hof believes you can accomplish incredible feats by developing command over your body, breath, and mind through the use of specific breathing techniques and tolerance to extreme temperatures.
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