I’ve been moving this site from a free WordPress domain to a subdomain of our existing ‘It’s About Travelling‘. While doing so, I’ve had a chance to read over stuff I wrote nearly two years ago now. I’m certainly noticing things that have changed since. That’s a good thing – optimum health is not static but an ever-evolving discipline.
When it comes to breathwork, I daily do at least one session that mostly resembles the Wim Hof Method. After reading over the original article on the subject (found here: Wim Hof Breathing), I noticed that my breathwork had evolved and was a bit different from that time not so long ago.
So, here’s my main routine:
I try to start the day with a minimum of three rounds of breathing and optimally five (or more). I no longer do 40 breaths per round but stop for my breath hold at around 30. I found that taking more than 30 deep, controlled breaths made no difference on the length of the hold.
When I breathe, it is using the full potential of the diaphragm and is true belly breathing. I breathe in deep and in no rush. The inhale takes 4-5 seconds. With no break whatsoever at full inhale, I immediately start the exhale, once again not in a hurry. I allow a full exhale and again do not pause before starting the next inhale. This is a bit of contrast from some breathwork that borders on hyperventilation.
After the 30th breath, I exhale to the comfort point and hold. Typically, my range for these breath holds is between one and two minutes. I feel that I’m in balance when the holds are 1:30 or more. Usually the first hold is between 1:00 and 1:30 but after that everything falls in line.
Following each breath hold, I exhale fully and take a long inhale, holding that for a 40 count before starting the next round.
Breath In Hold Or Breath Out Hold?
When I was first starting out, I alternated the breath holds each round between breath in and breath out. Now, I only do breath out for the first 3-5 rounds. If I have time, I will do some extra rounds with a full breath hold. I really do like the buzz it gives you…
How Many Times Per Day?
I make it mandatory to do breathwork at the start of each and every day. It may not be the moment I wake up but it is definitely before I eat anything. Depending on free time and what activities I partake in during the day, I will try and get another session or two in.
After a long run, I like to get in some kind of breathwork as part of my recovery. It’s part of my recovery trifecta that also includes stretching and cold water exposure.
Before bed really relaxes the body and brings the heart rate and breathing rate down. But, I find if I’m tired from a physically active day, it can almost seem strenuous. In that case, just getting to sleep is a much more healthier option.