For years, I’ve half-assed practiced focused breathing techniques. My go-to was bastardized from Tony Robbins. A set of ten or so full breaths, each held for a 24-30 count before exhaling. I believe the theory was that by holding the full breath in, more of that oxygen could get into the blood stream. Thus, this was a method to quickly oxygenate the blood.
It worked. It seemed to remove the brain fog and make me feel more awake. But, it wasn’t enough of an effect and didn’t have a list of benefits behind it to make it a daily practice.
I’ve already mentioned the great Wim Hof on this site. Wim’s claim to fame is his exploring the benefits of cold water plunges and cold water showers. The Wim Hof Breathing Method is, I believe, bastardized by Tony Robbins to create what I had originally bastardized from him. Follow?
This stuff is a bit more elaborate and intense than just breathing in deep and holding your breath. But, it is not overly difficult or time consuming and can be done by anyone, anywhere. Plus, the benefits have been proven to scientifically exist and are not just hocus pocus. Read Wim’s book: The Wim Hof Method: Activate Your Full Human Potential for the full low-down.
What Is The Wim Hof Breathing Method?
The following is instructions for the method, taken from the Wim Hof Official Website. Wim shares this basic method with anyone who wants to change their life for the better.
Step 1: Get Comfortable
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: 30-40 Deep Breaths
Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.
Step 3: The Hold
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: Recovery Breath
When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. 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 bask in the bliss. This calm state is highly conducive to meditation — don’t hesitate to combine the two.
There is a science to it. The alternating between hyperventilation and hypoventilation does magic at the cellular level.
My Experience With The WHM
I’ve read the book. I’ve watched countless interviews on YouTube. I’ve jumped headfirst into the Wim Hof Method. After all, I was already doing the cold showers for the past year and a half, might as well get fully with the program.
At first, I was dizzy after just 20 deep breaths and my hands were tingling. I nearly passed out on one of my first attempts and it scared the shit out of me. But, according to the man behind the method, that’s to be expected and that’s how you know it’s working.
Now, after just a few weeks of going full-in, I do three rounds of 40 breaths. My hold time (held breath while fully exhaled) between rounds starts at a full minute and increases with each round.
Not to leave Tony Robbins out of the equation, after the three rounds of 40 breaths, I do between five and ten full deep breath holds for a 30 count. I follow it all up with some simple eyes-closed meditative breathing.
With the meditation finale, I find Wim’s suggestion of counting between one and seven back and forth to be helpful for focusing. So, your first inhale is one, your first exhale is two and so on. When you get to seven, turn around and count backwards to one. At first, my breathing is deliberate but not as intense as the actual WHM breathing. After a few minutes, I’m completely relaxed and serene.
Kill The Hangover
Hey, drinking in excess is never a great thing for your health. But, lets say you do. The WHM will quickly take away that consequences. In his book, he finally sold his daughter on the method after it cured her of the effects of a wild night in college.
My personal experience says this is true. I’m not talking a full-on head banger but, north of 50, I feel adverse affects the morning after just a four or five beer night. I had a chance to try it out and it certainly worked. The method got rid of the dull headache and cloudy feeling immediately.