Wim Hof Breathing Method
The benefits of a healthy diet and workout routine have long been plugged by fitness gurus and dietitians. But have you ever considered the importance of the way you breathe? It’s not something we tend to put a lot of thought into, for most people it’s almost subconscious. So why has the world suddenly gone mad for the Wim Hof breathing method? How is it done and what are its health benefits? And is it worth the hype?
The Wim Hof Breathing Method: What is it?
The beautiful thing about the Wim Hof breathing method is that you don’t need to be a world-class athlete to complete it. According to the man himself, it is simple and easy for absolutely anyone wishing to keep their body in optimal condition. Over the years, Wim Hof has developed special breathing exertions that allow him to remain in complete control even in the most extreme conditions. Sounds pretty cool right! The breathing technique is first and foremost premised on inhaling deeply and exhaling without any use of force. Doesn’t sound too complicated to me.
The Wim Hof Breathing Method: How is it done?
Step 1:
Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.
Step 2:
Close your eyes and try to clear your mind. It is important to remain conscious of your breath and to try and fully connect with it. Inhale deeply through the nose or mouth, and exhale gently through the mouth. Fully inhale through the stomach, then chest, and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. It is normal to experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless and no reason to panic.
Step 3:
After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.
Step 4:
When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your stomach and chest expanding. When you feel you are at full capacity, hold the breath for around 15 seconds, then release. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to enjoy this blissful sensation. This calm state is highly conducive to meditation so don't hesitate to combine the two!
The Wim Hof Breathing Method: What are the benefits?
It goes without saying that the more you practice, the more energy you will release and the better your results will be. By influencing your nervous system and changing various physiological responses, you are voluntarily bringing about a short stress response. This will lead to more resilience towards everyday stress, whether this is mental or physiological. Known benefits of the Wim Hof Method include:
Stress reduction
Faster recovery from physical exertion
Better sleep
Improved sports performance
Enhanced creativity
More focus and mental clarity
The Wim Hof Breathing Method: Is it legit?
While his breathing method has proven results, there are those who are still skeptical. Several scientific institutes including Radboud University and Academic Medical Centre (AMC) have tested Wim’s method, using randomized controlled experiments in the process. The outcomes of these studies confirm that Wim and other participants are able to voluntarily influence their autonomic nervous system, something that was thought impossible until then.
The Wim Hof Breathing Method: The science behind it
When you breathe in, you take up oxygen and release carbon dioxide from your blood. Basic science. Your blood is usually already fully saturated with oxygen and breathing deeply does nothing to raise that saturation. However, breathing deeply does release a lot of carbon dioxide, which in turn, lowers this “urge to breathe”.
The brainstem, more specifically the pons and medulla oblongata, is sensitive to carbon dioxide. If there is too much carbon dioxide in the blood, this will trigger your brainstem to breathe. By removing this carbon dioxide from the blood through deep exhalations, this impulse to breathe from the brain stem is lowered.
By carrying out the breathing techniques, the pH-value of your blood increases from 7.4 to around 7.75 which causes the following physiological responses to happen:
Increased muscle excitability: Lightheadedness causes the arteries and veins to the brain and body to close slightly in reaction to the alkalizing blood. You can then experience a tingling sensation in the limbs and muscles, due to the lowering of the available calcium ions in the blood.
Hypoxia: This is a deficiency in the amount of oxygen reaching the tissues and occurs when your red blood cells have a difficult time releasing their payload of oxygen. This stress will signal the body to react and strengthen, and in the long-term will lead to increased amounts of red blood cells, increased lung capacity, improved circulation, and metabolic efficiency.
Increased level of adrenaline in the blood: The adrenal gland is one of the most abundant sources of adrenaline in the body and during the Wim Hof breathing method, elevated levels have been recorded. This in turn produces increased muscle strength and a faster metabolic rate.
