Introduction
It started a couple of months, when I was feeling depressed, with a search on how to get lifted without using substances which in turn have the negative effects on our health. I came across Wim Hof breathing method as way of feeling lightness and getting lifted. I gave it a try and the feelings and the result has been amazing.
The urge of needing an alcohol or other substances comes majorly from feeling of depression, anxiety, stress, fear and other negative feelings. How better can it get using a physiological exercise to feel more confident, better and eliminate those negative feelings?
Without any further ado, I am talking about Wim Hoff method. Wim Hof, nicknamed The Iceman, devised this method of breathing with techniques from Tibetan method of breathing.
There are three pillars of Wim Hof Method
- Wim Hof Breathing (which this post is about).
- Cold therapy
- Commitment
The benefit of Wim Hof Method
As mentioned earlier, my purpose of starting the Wim Hof breathing to feel good and happy. And to eliminate negative feelings without the use of substances and falling into addiction which the exercise totally eliminated. Apart from that, there are other enormous benefits of the breathing exercise and cold water therapy like improved overall well being, including improved mental health.
The focus of the breathing method is to oxygenate the cells of the body more than we normally do through regular breathing. Getting more oxygen to the body tissue and the lymphatic system, the important part of the immune system. The body is able to store more oxygen than it normally does through the normal breathing, the body becomes more alkaline (high pH) and less acidic. The neurotransmitters, electrical signals in the body are transmitted through the body, to the hypothalamus, hippocampus, amygdala...those part of the brain responsible with emotions. It is a way of positively influencing the chemistry in the brain. With the kind of breathing, there is more blood flow in the whole of the body as a result of the increase in the oxygen level. Doing this exercise continually ensure there is excess oxygen in the body whenever it needs it, to help repair the body system or anywhere the chemistry of the body is messed up and needs repair.
The exercise has been claimed to work very much in reducing the effect of depression, anxiety, PTSD, bipolar, stress, fear among others.
From my own personal experience, the Wim Hoff breathing exercise is a quick fix for low mood and depression. Another benefit which has also been attested by others who practice this exercise is the dramatic increase in physical fitness, which I am also experiencing with increase strength and endurance in physical training.
Wim Hof, the 'inventor' of this exercise, holds 26 official world record in different endurance or extreme sports from longest ice bath (1 hour, 52 minutes and 42 seconds) to climbing Mount Kilimanjaro to the top in 2 days (in shorts) to running and completing full marathon (42.195 kilometers (26.219 mil)) in a temperature of -20°C, in 5 hours and 25 minutes (also in shorts only).
Wim Hof Breathing Method (Step by Step)
- Get Comfortable: Find a spot where you can make yourself comfortable. You can either sit or lie on your back. Never do this exercise standing or in other jeopardizing positions.
- Do 30 - 40 breathing cycle: Breathe as much air as you can and breath out as little as you can, steadily. Take in and out as much air as your body can afford, do not put too much pressure or force.
- Breathe Holding: At the end of the cycle you decided on (30 - 40), exhale the last one fully and hold your breathe as much as you can immediately. Hold your breath till you experience the gasp reflex (you might want to know your breathe retention endurance, you can set a stopwatch).
- Breathe in and hold for at least 10 seconds: After holding your breath and reaching your limit, breathe in deeply and hold it for 10 - 15 seconds before exhaling.
- Repeat the process for another 3 or 4 rounds.
- You can then go into regular meditation after the 3rd or 4th round.
Disclaimers:
- It is normal to feel light-headed or dizzy before or after completing the rounds.
- You can over feel tingling all over your body during the breathing in and out.
- Again do not do the exercise in a bath or swimming pool or any dangerous position other than sitting and lying down.
- Obey your body and stop when you feeling uncomfortable.
To get more information about Wim Hof breathing method and cold therapy on their website
Thanks for reading.