Wim Hof breathing tutorial by Wim Hof
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
🧘♂️ 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.
🕒 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
💡Stress
💡Chemistry
💡Oxidative Stress
💡Deep Breathing
💡Alkaline
💡Retention
💡Lymphatic System
💡Lightheadedness
💡Relaxation
💡Timing
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.
Transcripts
Great! Here we are.
We are going to do the breathing.
This is the first video of the Mini-Class.
The breathing.
Breathing, how to change the chemistry?
You know stress? Oxidative stress?
It comes through shallow breathing and a lot of stress coming in
So much pressure on our lives...
And that deregulates our chemistry.
Now, I found a very effective way
How to deal with this deregulatory stress coming in
Chemistry inside of our physiology.
Body and mind are suffering, normally, with this wrong chemistry.
And with this one
With these exercises I'm going to show
You are able to regulate
Your chemistry in depth.
We have shown this in the university studies.
And right now, here it is!
Here it's going to come.
Don't do this in a swimming pool!
Don't do this in a car!
Do it like me.
I'm gonna do this lying here.
Do it in your bed, on the sofa
Wherever, because this is very strong.
Very, very strong!
And it is able to knock you out of consciousness.
Just for a couple of seconds.
But imagine what happens if you are in a car or in a swimming pool doing this.
Don't do this.
We are learning how to go deeply within our physiology
The way nature meant it to be
And that is going past our normal conditioning.
Okay, you can all read it up!
Go into it. Make you notes - your retention times
See what happens with your body and with your mind.
The thing is...
This is a very effective way to become alkaline.
We have shown this in the studies.
So, become the master over your chemistry.
Do these three rounds in the morning.
And during the day, your blood is right on.
This exercise goes as follows
I'm sitting here, but I'm gonna lie
Because then I'm most relaxed.
So, I suggest you do this in your bed or on the sofa.
If you feel really relaxed sitting, that's okay.
So, what I do is ...
I'm relaxed.
I'm gonna lie down.
I got a belly.
I got a chest.
I got my head.
And with these three parts
Actually, the whole body. Not only the lungs are breathing.
We are able to manipulate by *inhales*
Belly breathing is the deeper part of the of the lungs
The chest is the upper part of the lungs.
That is deep breathing, and even within the head. *inhales*
We are able to...
Receive more oxygen in the head, in the brain.
It's logical because it's part of your body and oxygen gets in there.
We all found this out.
So, belly, chest, head
That's the way it goes. Like this! *inhales*
Let it go! *exhales*
Fully in!
Letting go!
Not fully out, but fully in!
Once again!
Fully out means... *exhales forcefully*
There's still more coming out.
Don't do that! Just let it go!
So, fully in...
And let it go.
Once you get this rhythm, you do this 30 times.
Your head becomes lightheaded.
You become loose in the body.
It feels like *woah*
Tingling in the hands and feet.
It's all possible, and it's all ok.
Breathe toward it!
Intensify those symptoms.
Lightheadedness, loose in the body, and tingling
Make it stronger, because that's your charge.
And then, you go 30 times - 40 times.
It's okay!
Fully in, let it go!
Don't think in time!
Don't think in numbers!
Think in intensity.
Think in feeling.
Feel!
Follow the flow of your breath.
Then at 30, you take it fully in.
Let go!
You could time it.
After the exhalation, let go.
You stop breathing.
Press the time device, stopwatch, and go!
And feel!
Round number one - you will be able to stay for one minute, one and a half minute
without air in the lungs.
This is round number one.
When you feel the urge to breathe after the exhalation
And then staying in, stopping breathing
Timing.
You take the urge to breathe, okay?
You take a breath, hold it.
Squeeze a little.
For 10 seconds - 15 seconds to your head.
Breath hold.
And stop the timer.
And then, you let go. That is round number 1.
Then we go again.
Round number 2.
Fully in!
Let it go!
Fully in, let it go!
30 times - 40 times
Whenever you feel lightheaded, loose in the body, tingling.
Okay, those are the symptoms
Intensify those symptoms by breathing toward it.
Go with the flow!
Feel!
When you feel charged
You feel very lightheaded, loose in the body, tingling is strong.
That's a charge!
You take it in...
You let it go...
You stop!
Then time again, and let it go.
When you feel the urge to breathe again
Fully in, and hold 10 to 15 seconds.
And then round number 2 is done.
Then we go into a round number 3.
Same thing, only every time the retentions are longer.
Because you bring in more oxygen.
Because you relax.
Deeper.
Every time more and deeper.
Thus, more oxygen is able to get in
And the retentions, that is the stopping of breathing after exhalation
Will be longer, and longer, and longer.
And it is longer because it goes deeper into the lymphatic system
Then your chemistry becomes alkaline.
More oxygen gets in.
Acidity goes out.
Alkalinity comes in.
Amazing how simple and effective.
After round three, if you like to do
You do another round, like round number four
Because you love it, because you like it, because you feel it.
You will understand 'high on your own supply' when you do this.
Round number three, round number four, high on your own supply!
It's gonna be great!
How to do the breathing best, is a question asked a lot of time
I say on an empty stomach.
In the morning, before you go have breakfast.
That's a great time to do it.
Or whenever you stomach is empty and you feel 'Hey, I got some spare time'
'I don't feel really good. I want to have some peace.'
Then go into your breathing on an empty stomach
On empty stomach, empty stomach!
It's the best!
Then you are able in three rounds to change your chemistry full on!
Good luck!
Hey guys, thanks for doing the breathing with me!
It was great!
So, from here we go into the cold, the next video.
I got a great exercise for that.
I mean, the mystery of the cold is going to be revealed.
Let's get into this!
It's there, it's beautiful!
Good luck!
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