Wim Hof Breathing method. 5 tips for beginners

Wim Hof is a Dutch adventurer, multi record holder and now, public speaking figure who teaches his signature training protocol- “The Wim Hof Method”. https://www.wimhofmethod.com/ He holds numerous world records, most notably for cold endurance, managing to survive in an ice bath for almost two hours with only a slight change in core body temperature; as well as climbing Kilimanjaro and Everest’s “death zone” in only a pair of shorts. He has long claimed that his combination of hyperventilation breathing exercises, gradual cold immersion and mindset training not only led him to achieve these feats, but that they also enable him stimulate the adrenal glands and improve the immune response at will, something that was thought to be impossible until several University trials vindicated his claims, but injecting him, and other participants of his technique with an E.coli bacterium and observed their responses – no fever or illness.

Notice of Non affiliation and disclaimer: I am in no way affiliated or representative of Wim Hof or his method, companies or subsidiaries. The content of this video and the ideas presented are based on my own experience of the technique. Please do not undertake this technique without the approval of your doctor, as it may cause significant physiological effects, and may exacerbate or cause additional problems unless you have been properly screened.

In this video I demonstrate one round of Basic technique – the style usually taught to beginners, which involves: 1. 30 hyperventilations 2. Followed by an exhalation breath hold (for 2 mins) 3. Followed by a full inhalation hold for 15 seconds. Exhale and back to step 1. This pattern is repeated 3 times for a basic technique. More advance versions vary the basic technique by: 1. Increasing the number of hyperventilations per round to 40, 50 or 60 breaths 2. Increasing the number of rounds to 4,5 or 6 rounds 3. Increasing the speed of hyperventilations per round, from the leisurely pace seen in this video I also used a Pulse oximeter to show the typical oxygen saturation during a round of breathing, and will discuss more on oxygen saturation in a later video.

However you will note that the saturation only starts to drop toward the end of the 2 minute breath hold. This is because hyperventilation causes you to go into hypocapnia (low carbon blood dioxide). Our brain stimulates the gasp reflex in hypercapnia (high blood carbon dioxide), this is why you can hold your breath longer after hyperventilation. However, we also need the presence of carbon dioxide to allow for Oxygen exchange- and this is demonstrated by the continuing high reading on the pulse oximeter, until sufficient levels of carbon dioxide build up to allow the oxygen to be transported from the circulation to the cells.

More discussion on this subject in a future video on Buteyko Method of breathing!

Watch to the end for 5 of my tips to get the most out of your practice You may hear Wim Hof giving directions in the background audio – I usually listen to clips on the Take a deep breath channel on youtube- good ones for beginners: https://youtu.be/LU6Oi80n5J4 and another one with drums and chants for added meditation value- https://www.youtube.com/watch?v=Pi9MM…

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