How to get the best out of the Wim Hof breathing
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- Опубліковано 25 лип 2024
- Whether you're new to the Wim Hof Method breathing, or you've been doing it a while, here are some top tips on what to do and not to do, in order to get the most out of this awesome method, from a certified-yet-humble Wim Hof Method Instructor.
www.wimhofmethod.com/
www.re-align.co
The link to my Spotify deep breathing playlist is here, enjoy!
open.spotify.com/user/lardoss...
Official stuff:
The breathing exercises can have strong physiological effects, and must be practiced as instructed. Always perform them in a safe environment, sitting or lying down. Never practice the exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where loss of consciousness could result in bodily harm. Wim Hof breathing may cause tingling sensations, a ringing in the ears, and/or lightheadedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far, and should take it more slowly next time.
The cold is a powerful force, and extreme cold can be a shock to your body. We strongly advise to start slow and gradually build up exposure. Always train without forcing anything, and listen to the signals from your body. If not practiced responsibly, there is risk of hypothermia.
Do not practice the method during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting the Wim Hof Method.
Link to the Wim Hof method official safety video - • Wim Hof Method | Safet...
1. Do not focus too much on breath retention times, it's not really important in the longterm.
2. ALWAYS do breathing while sitting or lying on the ground.
3. 100% air go in, 75% of air go out. It's normal to inhale more air than exhale.
*4. DO NOT force it. It is not workout, forceful muscle chest expanding do not needed.*
5. Try returning to online course and doing it again from very beginning.
6. Don't hold the final inbreath for too long. It's not about that.
7. Do not treat it like calisthenics routine. Main work is in focus and concentration on the breath, like meditation, not power breathing and lung exercise.
8. Vary it, do it in various times, with various music OR in complete silence.
*9. Once you get used to it, try to listen to your feelings, and do number of breaths you feel saturated best. It may be more or less, no matter. Figure out what works best for yourself.*
Holding your breath is so good for us!?
Thanks for this!!
Thanks for writing it out so clearly 😊
What do you/he mean with "feel saturated"?
@@nicolaesposito5403 You'll feel it. Electrified tingling in the body, maybe lightheadedness.
Gecko is doing Wim Hof
😂
Not letting enough air out was my big mistake, the buzz doesn’t come unless I just let it go and relax fully before taking another breath.
Thanks for the tip!
@@veneukko9885 Torille!
lovely ambient playlist merci!
thank you so much for this reminder. fantastic.
Thanks! Very helpful. Much appreciated!
Thanks! Will definitely be using these tips. Cheers.
Good tips. Thank you for sharing!
These are Great tips thnx!
Clear and Simple. Thank you for those Tips !
Really glad I found this as I'm a good few months into it.
Great video.
Many thanks
Awesome video! Thank you, thank you, thank you for posting, seriously one of the most practically helpful vids onnthe WHM ive found 👍
Hey Robin, thanks! Really happy it's still landing and helping people.
Please keep on doing videos like this! Because of my schedule, I can only watch videos like this to improve my method. Thanks a lot!
Super! Thanks for sharing your tips
Ive been tirelessly finding videos to help me with my journey, 2weeks into it and youre video has been the most helpful- very straight forward and structured, thank you. Helps a lot.
I can see why you became an instructor. Your communication is really clear. Thank you!
Hey, thanks a lot!
Super glad I found your video. There is a LOT of conflicting info out there on WHM. You brought it right back to the roots. Thank you so much. I also love the Spotify mix. I really appreciate all your efforts! Blessings!
Thank you!!!!!
Thank you for this video! I am pretty new to the practice and seeing almost miraculous results. (I have RA) Love the Spotify playlist! It really enhanced my breathing exercise experience.
Very informative!!! Thank you
Helpful, thank you. Your good heart is clear to see!
Awww, thank you!
Great tips. Easy to let things slip. Thanks.
You're very welcome!
Simple and to the point thanks for the video man
You're so welcome, happy it's of value!
Thank you so much for your video! So much information out there, and this is good. Back to basics to re-align with proper technique is key. I am so happy that WHM found me, and I’m considering going through the instructor course. Everyone needs this in their daily lives. Playlist is also awesome!
Thanks for commenting!!
This is a good Wim Hof video. There's a lot of Wim videos out there that just kill time. This one is worth the time.
Thanks Kevin, means a lot.
Great advice. Thanks.
Great video and thanks for the spotify list!
thanks for the feedback, glad you liked them
Thanks for the info. 🙏🙏🙏
Thanks a lot Rich for those very good advices :)
Excellent mate! It’s always for a beginner like myself the job to go overkill on everything and overthink too. Chill out, listen to your body and stop trying to get the gold medal 🥇
Thanks Tom! I was doing the same thing at the beginning too ;) Enjoy.
Very helpful video Re-Align. I've done a lot of other breathwork over the years, but I'm new to the WHM, so this has clarified some important points for me.
So glad you found it helpful!
Thanks brother... very helpful!!!
you're welcome man!
Good tips! I've been practicing for nearly 2 years now and love it. I wondered if listening to music was recommended or not, but always feel that it helps me focus...glad to see you recommend it. Thanks! wish I could afford a weekend excursion with Wim!
Whatever works for you, the golden rule :)
Yup my retention is the most discouraging result so far. Thanks for the encouraging explanation.
you're welcome man!
Thank you for some great tips.
You definitely inspired me to do this without counting or a timer, just allow myself to be my own guide, my intuition will be the force to lead me to higher states of consciousness 💓🙏🏽
Great!!!
Good point - thank you for your suggestions! 👍
Hope it adds something to your experience!
Brilliant video, well presented and clear -thank you
Thanks for the feedback!
This is very helpful. Thank you.
You're welcome!
Nice tips thanks mate! :)
Thank you for making this video. Been doing WHM for about 9 months and breath holds have gone down dramatically (realize should not be the focus) but after following your tip 3 and tip 4- boom! Times went up considerably, really appreciate you! Aloha
Awesome!
I'm really glad I found this video. My retention times went up to all-time highs after following these tips. I was one of those trying too hard and being counter-productive. Thank You!
that makes me really happy! thanks for the feedback.
Didn't he say not to worry about the retention times?
great video bro!
thanx!
Thank you for making this it cleared up a lot of things and I was trying too hard🙂
You're so welcome! Thanks for stopping by - I'm happy you found value in it.
Good tips man. Some things you said resonated with me but didn't cross my mind to try. Like the music for example. Thank you
music is awesome w WHM
Great job with this video, you covered alot of why's. So I'm actually doing better then I thought....blessings are upon you...
That's great to hear Gracie, so glad this is still relevant!
thank you this was very helpfu be blessed. with success.
Valart VALERIE HOPE BENNETT thank you!!
Thanks man, I'm going to skip the timer and put on my noise cancellers! :)
Nice !
Just discovered this practice. I have a 5 year practiced of transcendental meditation and have now added this pre Meditation in morning. It’s incredible. I have so much more energy during the day and just feel fresher inside. Thanks for this excellent video dude. Andrew. Madrid.
Can imagine it'll make the TM even more accessible, good for you Andrew
Thank you
Nice video, thanks 👍
I've been doing the WH method for about 2 months, and I can now hold my breath for 3:30 min. Is it unusual at my age (77)?
Wow, that's a long time! I've rarely hit that, and what I've found is that we all have a different natural lung capacity, and for many reasons. A small man I know hit at least that first time he tried it, I was really surprised. What's worked best for me over the years is not focusing on the retention times too much, but more on how you feel when holding that breath - hopefully you can let go and find some nice peace and inner stillness, that (for me) is what it's there for. Hope that helps!
Thanks!
Honest presentation....well done.
I have just come across this technique and I'll now go to the official WH website to find out what's the best way going forward to learn correcrtly. Your video motivated me. Thank you
Thank you! And glad it inspired you, have fun with the course.
@@re-align One thing i need clarity on please and i ve seen different answers, is it inhale and exhale through mouth or in nose out mouth, or in nose out nose (as in yoga?).Can you please clarify this once and for all ? many thanks
@@DanielAtorranteFilms Hi, Wim will say 'any hole', but my preference is in through the nose, out through the mouth. There are no rules, basically - whatever works best for you is the right way to do it.
Sure, yoga has much to say on Pranayama and I'm fully behind that as a yoga teacher myself, but in context with the WHM, anyone claiming that there is a 'correct' way is probably taking themselves a little too seriously :)
thanks very much ❤🙏❤
Mmm great video! Especially the point about being acutely focused on every breath. I needed this reminder. I’m just getting into this method and am really resonating with it!
Thank youuu!
Ps: you have a nice smile! ☺️
You're so welcome!!
I was doing it this morning and it just wasn't "feeling it". I'm glad I came across the video cause I noticed that I am forcing it. I love doing it with music so I'm gonna check out ur playlist! Thank u!!
you're so welcome :)
Tip #3 ... yes!! Thank you
Tip #4 ... thanks for reassurance
Tip #5 ... will do that
Tip #8... awesome
Very good tips, thanks!
Great to read that!
thx dude
i use the guided breathing tool on Wim‘s app; whenever i do a session, i go up to 40 breaths per round... now i’m going to go back down to 30; it will probably be for the better bc i have noticed i dont let go 75% but like 60% and i have created my own rhythm that isnt consistent. thanks for the tips
Nice! And you’re very welcome
Interisting i also saw a kind of blue light after
Preciate that my guy!
thank you :D
Great tips!
Thanks Yoni!
Gracias
charming explanation thanks man!
Charming... I'll take that, thank you!
That was useful :) Thanks!
You're welcome brother, thanks for your comment
I just started the fundamental course,really like the yoga too, My lungs have a infection and can only get to 53..then 1 min my body is screaming take in some air. I can relax as studied zen meditation and Qi gong for years but this is so hard for my mind or my basic instinct to switch of.I got tested for Covid-19 as coughing and chest is sore.But still grounding and wim hoffing to keep on puffing. Thanks for the cool play list and your wisdom.Breath is life and I want to fill my lungs up for 2 min then 3,,hopefully one day
You're so welcome Marc. Enjoy the ride and take it easy if you have a lung infection! You can always come back to the method once things have cleared up!
Very gentle and caring soul. Easy to listen to, thanks for the clarification on the exhale. My question is how wedded is the breathing to the ice shower/bath? Must the breathing always precede the shower? Can you do them farther a part, say hours in the same day? All the instructions I have heard from Wim say to step into the shower after the breath hold on the third round. Your notes say not to get into water afterward.
Hey there. As modalities they are indeed totally separate, but breathing before cold exposure makes cold exposure a little easier, people find. The instructions Wim is talking about are from a specific step in the cold exposure journey, and isn't referring to doing the actual breathing technique beforehand, as far as I'm aware. My tips are from a general safety point of view, in line with the method's guidelines, to avoid people holding their breath underwater, not under the shower. I hope that helps!
Nice garden you got there.
Helpful thankyou
I'm happy you found it useful - thanks for commenting!
Just did my first session with your playlist..........Nice, thank you, now off for my shower 😄
Great!! Thanks for listening
Once you figure out how many breaths work for you, I recommend timing with a stop watch how long it takes you to complete that many breaths. Then I like to use an app called insight timer and set it for that many minutes. I find counting the breaths to be mentally fatiguing and distracting. I much prefer to hit the timer and wait for the gentle bell to tell me I have completed the breathing. It has made a big difference for me.
NIce! I will try this out! Thanks!
I do this too, way easier
you can use a clicker counter also. I use the simple app called "clicker" and i can use the side button of my phone to count the breaths. :)
Oh nice, I hadn't thought of that, I find counting a bit distracting as well. Cheers...
There's an app now (win Hof) where it does it for you
Cheers bro
Hey dude, I've been doing Wim Hof breathing every morning for a little over a month. Over this time I've been feeling I was doing it wrong, I'd been thinking of it in terms of a workout for the lungs. When Wim says to think in intensity I imagined that meant I had to breathe in as much air as I could as powerfully as I could. At the end of the sessions I'd feel great, but I'd have a sort of headrush, a similar kind of thing would happen if I meditated and didn't concentrate too well. And well I just couldn't really figure out where my issue was. Tried a session considering all of this and found it to be so much more relaxing, I feel like I've gained what I want to have gained from this breathing from that session, thanks.
The playlist is great by the way, trying to bring myself to meditate without it is gonna be hard.
Djorno, I'm so happy to read this! Great that you found another way to experience the method, intensity rarely helps anything but I had to figure that out for myself too. Nice that the playlist is helping your meditation too ;) I'm here if you need anything, or want to dive deeper.
Rich
awesome
thank you brother
Thanks for this video. I got so frustrated lately, cause I couldn't get that nice tingeling feeling anymore... The one that got me hooked (besides the increased energy ;-) )... Also my retention times got more short, without any reason.. I am trying to find the right amout of outlet and number of intakes. thanks for your advice!
Sensations fade over time, it's the way of things. But the effects remain. Are you still practicing?
Thankyou. Really, thankyou.
You're so welcome!
Thanks bro
alonzovs you’re welcome!!
Thanks for the tips!! Could you explain a bit more about the saturation point please, thxs!
Specifically?? :)
I have the same type Gecko in my house in Korat Thailand. Thanks. Good advice.
Thanks alot =)
Very welcome :)
"Feeling of saturation" is really important, indeed.
Saturation?
Been doing breathing and cold showers since Christmas and felt great benefit in focus and calm (also didn't get sick when everyone else around me seemed to be) Did the Chalk Farm workshop and just started fundamentals - it's all completely brilliant and now I have had pretty much every extra question answered here - so thank you very much for sharing, for free, your knowledge. Do you know anything about using the method with kids? I think mine will benefit! Thanks again
Happy to read this!! Careful with kids. There's a good explanation on the official website around this.
I've been doing it for about two years now and it has changed my life. One thing I noticed is too not push too hard on the in breath. Even if it feels like just a little bit, don't let your body tense up
Stoked to hear it had such an impact for you too!
Yes agree. It's easy to force the intake. Usually it ends up being a messy gasp. Nose breathing is good on intake I find.
Not even finished watching yet but thank you thank you thank you
you're very welcome!
HI there, thanks for your great tips. I'm just wondering how you do the cold when you live in Bali? I'm living in Sumbawa at the moment and it's not very cold!
Hey there! I find cold plunge pools, there are a lot here at gyms for us expats, tho Sumbawa might be harder...
Awesome tips. Thank you so much. I'm not far from you in Malaysia but too far to come to Bali :-)!
Thank you for the kind words. SE Asia massive ;)
Your welcome, I have been completing the 10 weeks Wim Hof Method, and implemented it in different ways in my life, also converting many people to WHM. I want to become an instructor as well, but can't get in touch with anyone in WH...
Yeah, quite a few people apply, and their instructor courses are always full - be patient and keep trying!
Hi there thanks 4 this amazing information we reay needed that....
I wod like to ask you can this breathing method cure gastritis?
Hey, you're welcome.
Re gastritis, or anything you're suffering from, I wouldn't look to it as being a cure, rather something that could help, it's a big distinction and important too. And specifically re gastritis, I don't know! But you can ask in the Wim Hof Method Facebook group, and I'm sure you'll get a lot of answers and ideas - hope that helps!
Great tips thanks. I'm actually in Bali at the moment and keep hearing that animal sound, I've been wondering what it was so you answered that question for me too thanks :) Do you do any sessions or anything in Bali?
Hey man, i'll be doing more sessions in January, right now i'm in Europe - hope to see you!
Never realised Geckos where called that because that's what they say.
Cheers for vid. Cleared some stuff up
You're welcome!
i love your smile😍❤
Thank you kindly :)
Thanks for the upload. Please could you explain what is meant on the breathe retention part, when Wim Hoff refers to the "squeeze ".
Thanks in anticipation xx
Hi, I do not recommend the squeeze in any way - this is force, and as Wim often says, force is destructive and nothing good comes of it. The squeezing is a new thing, Wim never taught it in the original course or to us as instructors 4 years ago, so I'm the wrong person to ask, sorry.
Thanks very much for the video. I’ve been doing WHM for a month and I hit my 2 minute retention time this morning. But I do have a tendency to try really hard to “beat my record”, which might be counterproductive to my goal. In this light I wish to ask you: What should be the main goal of breath retention? Should it be the head rush? Or anything else? And how long should we “REALLY” try to hold the breath despite the spasms/contractions? Any tips on this will be really helpful!! Thanks.
Hi Jedi Black Knight.
My advice is not to have a goal whatsoever, other than to observe how you feel during the day and whether this technique is adding to or detracting from your levels of energy and stability.
Where did you get the idea to 'hold your breath despite spasms/contractions'? That is the last thing I would do if I were you. I put up another video about not going as deep with the method, and I recommend checking that out for more tips - I hope you find it useful!
Thank you for the video! Regarding holding your breath a long time on the in-breath... besides it not being the method, are there any other negative outcomes from doing this? I started doing this early on just because of how good it feels and now it’s like my reward for having the discipline to sit down and do this.... I don’t want to stop 😩 but if you think I’ll lose benefits then I would... help me :) 😊
It feels good for sure. My advice is not to get to attached to the feelings though, as they will calm down after time, and then without that reward will you still do the breathing? I hope so :)
Hey friend, thanks for your work! Shine on! ))☆((
thanks man!! appreciate that
I was thinking I just am not taking in enough breaths to get the proper effect, because I'm not getting light headed or luminous in the body, so I'll take that advice and aim for more breaths or just altogether stop counting. I can't seem to hold my breath for very long, so I'm guessing I'm just not moving enough of my chemistry yet. Though I'm only a week in so far.
Appreciate the tips, thank you. :)
You're welcome. Quality of breath over quantity - maybe you need more than 30 breaths, it really can vary. How are you getting on now?
Hola amigo. Soy Juan Carlos de Medellín Colombia S.A. Conseguir información en español es dificil. ¿ te es dificil colocar subtitulos al video? Muchas gracias.
Sorry my friend, I'm putting English subtitles up soon but that's it right now.
Advice 11 : (after day 4 - big expert!) run a bit uphill and out of breath. Lay down on your back and try to come back to normal. You will do exactly the method naturally. After try the same without running.
*
I had a clue that this is how he discovered. It is amazing how the body gets rid of the carbon piled up in your blood. I tried several times and always ended up with 30 breaths. 20 through the mouth and when I relaxed a bit, 10 through the nose.
*
This is WHM breathing..... He thought "well, why would I wait to get acid, let's go alkaline with it and let's see". Good idea. Otherwise you are always on the acid side, now on the alkaline. When you do it, it feels unnatural compare to to the bodies automatic recovery breath, try to copy.
*
Thanks for the video!