Wim Hof breathing tutorial by Wim Hof

Wim Hof

28 Sept 201810:08

Summary

TLDRThe video script introduces a powerful breathing exercise aimed at regulating the body's chemistry and reducing oxidative stress. It emphasizes the importance of practicing this deep breathing technique in a safe environment, such as on a bed or sofa, due to its potent effects. The exercise involves a three-part breathing method, engaging the belly, chest, and head, and is recommended to be done on an empty stomach in the morning for optimal results. The practice has been shown to promote alkalinity, increase oxygen intake, and provide a sense of well-being, often referred to as 'high on your own supply'.

Takeaways

🧘‍♂️ Breathing exercises can significantly impact and regulate our body's chemistry, helping to combat oxidative stress and the effects of stress on our physiology.
📈 The video introduces a specific technique to deeply influence our physiology, which has been studied and proven effective in university research.
🛌 It is advised to perform these breathing exercises in a safe environment like a bed or sofa to avoid any potential risks in places like swimming pools or cars.
🚫 The exercise is powerful and can lead to a temporary loss of consciousness, hence the importance of doing it in a controlled setting.
🌿 The process of breathing is natural and involves the entire body, not just the lungs, and includes belly, chest, and head breathing for maximum effect.
🔄 The breathing technique involves a rhythmic pattern of inhaling and exhaling fully, aiming for 30-40 repetitions to experience physiological changes.
💫 As the exercise progresses, one may feel lightheaded, loose, and experience tingling sensations, which are signs to intensify the practice.
⏱️ After each round of breathing, there is a pause where one holds their breath for 10-15 seconds after exhaling, before timing the next round.
🔄 The breathing exercise is recommended to be done in three rounds, with each round aiming for longer retentions of breath to increase oxygen intake and promote alkalinity.
🍃 The ultimate goal of the exercise is to achieve an alkaline state by increasing oxygen levels in the body and reducing acidity.
🕗 The best time to perform this breathing exercise is on an empty stomach, such as in the morning before breakfast or whenever one has spare time and desires peace.

Q & A

What is the primary focus of the Mini-Class video?
-The primary focus of the Mini-Class video is on teaching effective breathing techniques to change one's chemistry and manage stress and oxidative stress.
Why does stress affect our body chemistry?
-Stress affects our body chemistry because it leads to shallow breathing, which in turn causes an imbalance in our physiological and mental states, deregulating our natural chemistry.
How does the breathing exercise help in regulating body chemistry?
-The breathing exercise helps in regulating body chemistry by promoting deeper, more controlled breaths that involve the belly, chest, and head, allowing for better oxygen flow and a more alkaline state, as demonstrated in university studies.
What are the recommended conditions for performing the breathing exercises?
-The recommended conditions for performing the breathing exercises are in a safe, comfortable environment such as on a bed or sofa, and it is advised against doing it in situations like in a swimming pool or a car to prevent any potential loss of consciousness.
What are the three parts of the body involved in the breathing exercise?
-The three parts of the body involved in the breathing exercise are the belly, chest, and head, each representing different depths of lung capacity and promoting overall deeper breathing.
What should one avoid while performing the breathing exercises?
-One should avoid forcefully exhaling all air and thinking in terms of time or numbers during the breathing exercises. Instead, focus on intensity, feeling, and following the natural flow of breath.
What are the sensations one might experience during the breathing exercise?
-During the breathing exercise, one might experience lightheadedness, a loose feeling in the body, and tingling in the hands and feet as a result of increased oxygen flow and the body adjusting to the deep breathing rhythm.
How many rounds and repetitions are suggested for the breathing exercise?
-It is suggested to perform three rounds of the breathing exercise, with each round consisting of 30 to 40 repetitions, intensifying the sensations with each subsequent round.
What is the best time to do the breathing exercises?
-The best time to do the breathing exercises is on an empty stomach, preferably in the morning before breakfast, or any time when one feels the need for peace and mental clarity.
What is the ultimate goal of the breathing exercises?
-The ultimate goal of the breathing exercises is to achieve a state of alkalinity, reducing acidity in the body, and enhancing overall well-being by mastering one's chemistry through deep, controlled breathing.
What is the next topic covered after the breathing exercises in the video series?
-The next topic covered after the breathing exercises in the video series is the mystery of the cold and its benefits, aiming to reveal how to effectively use cold therapy for overall health.

Outlines

00:00

🧘‍♂️ Deep Breathing Techniques for Stress Relief

The first paragraph introduces the topic of deep breathing as a method to change one's chemistry and combat oxidative stress caused by stress. It emphasizes the importance of proper breathing to maintain a healthy balance in body and mind. The speaker shares an effective technique to deal with stress-induced chemistry deregulation and suggests performing these exercises in a safe environment, such as on a bed or sofa, to fully experience the depth of the practice. The paragraph concludes with a warning against performing the exercise in potentially dangerous situations like swimming pools or cars due to the risk of losing consciousness.

05:02

🕒 Structured Breathing Exercise Routine

The second paragraph outlines a structured breathing exercise routine that involves three rounds of deep breathing, emphasizing the importance of performing it on an empty stomach for maximum effectiveness. The exercise begins with a detailed explanation of how to breathe deeply, focusing on the belly, chest, and head, and how to intensify the experience by embracing the sensations of lightheadedness, looseness, and tingling. It describes the process of timing the breath retention after exhalation and gradually increasing the duration of each round to allow for deeper oxygen intake and lymphatic system penetration, resulting in an alkaline state and a feeling of being 'high on your own supply.' The paragraph ends with encouragement to continue the practice beyond the initial three rounds if desired.

Mindmap

Keywords

💡Breathing

Breathing is the process of inhaling oxygen into the lungs and exhaling carbon dioxide. In the context of the video, it is highlighted as a method to change one's chemistry and reduce stress. The script emphasizes the importance of deep breathing, involving the belly, chest, and head, to achieve a more alkaline state and promote relaxation.

💡Stress

Stress is a physical or mental strain resulting from adverse or demanding circumstances. The video script discusses how oxidative stress can be caused by shallow breathing and the pressures of life, leading to a deregulation of the body's chemistry. The breathing exercises presented are aimed at managing and reducing this stress.

💡Chemistry

In the context of the video, 'chemistry' refers to the balance of substances within the body, particularly the pH levels. The video emphasizes the importance of maintaining an alkaline state to achieve optimal health and well-being. The breathing exercises are introduced as a way to regulate and change this chemistry for the better.

💡Oxidative Stress

Oxidative stress is a condition where the body experiences damage due to an imbalance between the production of free radicals and the body's ability to counteract or detoxify their harmful effects. In the video, it is suggested that oxidative stress is linked to shallow breathing and high levels of stress, which can be mitigated through the practice of deep breathing exercises.

💡Deep Breathing

Deep breathing is a technique that involves slow, full breaths to increase the amount of oxygen that reaches the lungs and the brain. The video script describes this as an effective way to counteract the negative effects of stress and to regulate the body's chemistry. It involves using the belly, chest, and head in a coordinated effort to breathe more deeply.

💡Alkaline

An alkaline state refers to a pH level higher than 7, which is considered to be more favorable for overall health and well-being. In the video, the breathing exercises are presented as a method to achieve an alkaline state by increasing oxygen intake and reducing acidity in the body.

💡Retention

Retention, in the context of the breathing exercises, refers to the act of holding one's breath after exhaling. The video script describes how increasing the duration of these retentions with each round of breathing exercises allows for deeper relaxation and a more alkaline state.

💡Lymphatic System

The lymphatic system is a network of tissues and organs that help to rid the body of toxins and waste while also supporting the immune system. The video suggests that the breathing exercises reach deeper into the lymphatic system, promoting a healthier body chemistry.

💡Lightheadedness

Lightheadedness is a feeling of dizziness or a sensation that one's head is spinning or not properly connected to the body. In the video, lightheadedness is described as a normal and expected response to the breathing exercises, indicating that they are being performed correctly and effectively.

💡Relaxation

Relaxation refers to the release of tension and the achievement of a state of calmness and restfulness. The video emphasizes the importance of relaxation in counteracting the negative effects of stress and in regulating the body's chemistry through breathing exercises.

💡Timing

Timing in the context of the breathing exercises refers to the duration of the inhale, exhale, and retention phases. The video script provides guidance on how to manage the timing of these phases to maximize the benefits of the exercises and to safely practice without causing discomfort.

Highlights

The introduction of a mini-class focused on breathing techniques to change chemistry and reduce stress.

The connection between oxidative stress and shallow breathing, leading to a deregulation of our body's chemistry.

The demonstration of an effective method to combat deregulatory stress and restore balance within our physiology.

The importance of conducting these breathing exercises in a safe environment, avoiding places like swimming pools or cars.

The natural ability of our body to breathe deeply, involving not just the lungs but the entire body.

The process of belly breathing for deeper lung engagement and the inclusion of chest and head in the breathing process.

The technique of fully inhaling and exhaling without forcing the breath out, allowing a natural flow.

The recommendation to perform these breathing exercises 30 to 40 times, focusing on the sensations of lightheadedness and relaxation.

The guidance to intensify the symptoms of lightheadedness, looseness, and tingling as a positive sign of the exercise's effectiveness.

The structured approach of three rounds of breathing, with each round aiming to increase the duration of breath retention.

The explanation of how the breathing exercises promote alkalinity within the body, backed by university studies.

The suggestion to perform the breathing exercises on an empty stomach, in the morning or whenever one has spare time and seeks peace.

The potential to continue with additional rounds beyond the initial three, for enhanced effects and personal enjoyment.

The anticipation of the next video, which promises to reveal the mystery of using cold as a therapeutic tool.

The overall message of mastering our body's chemistry and achieving a state of well-being through these simple yet powerful breathing practices.