What Is Breathwork and What Can It Do for Our Health?
Mar 14, 2021
There are three pillars to Wim Hof’s work: breathwork, cold exposure and mindset.
The breathwork is really the foundational part of his protocol because it’s the trigger that starts the biochemical changes in the body which lead to improved health.
One of the most important functions that your body controls is the acid and alkaline balance in your blood – also known as pH.
Your body has a few ways to combat acidity in your body and, if necessary, it will take minerals, such as magnesium and calcium, out of your muscles and bones and put them into your bloodstream in order to create a slightly alkaline environment in your body.
As an example, we have seen bone density issues in some teenagers who consume a lot of carbonated beverages like sodas, which are highly acidic. This is why it’s important to choose food and beverage options that are alkaline forming, such as the greens drink I introduced in one of my earlier blog posts, or have a tool, like breathwork, that can help maintain an alkaline environment.
So how can we alter and optimize our blood pH to improve our health?
Your innate breathing mechanism is triggered by the amount of carbon dioxide in your bloodstream. The Wim Hof breathing method creates more oxygen in your bloodstream, which allows your body to be more alkaline and more oxygenated.
This can help with your immune function, lactic acid buffering for workouts, mental clarity and provide many other health benefits.
What is the Wim Hof method?
The method consists of the following: take a breath in through your nose and let that breath all the way out without forcefully exhaling.
As Wim Hof describes it, it should feel like a wave.
Repeat this sequence 30 to 40 times. Fully in and then let it go. As you approach the 40th breath, take your final inhalation, a final exhalation, and then hold your breath as long as you can.
The time of the breath hold will improve each time based on the length of time you were able to hold your breath the previous time and by repeating (practicing) the exercise. He recommends four rounds of this exercise which will take approximately 20 minutes.
If you are interested in trying this breathwork, I suggest you watch this video where he describes the technique in greater detail.
Breathwork & movement
To test the way it buffers lactic acid during your workouts, do a set of push-ups to failure and take note of the number you are able to complete. Then do a round of his breath work and then see how many pushups (to failure) that you can complete afterwards. My performance is always enhanced and I am confident yours will be too. Check out this video to listen to him describe the technique.
He also performs breathwork prior to cold exposure because it improves mental focus and pain tolerance. His method is simple to perform, but should always be done in a safe environment either seated or lying down and never close to water.
Breathwork & mental clarity
When I start my day by doing this breathwork, my mental focus is undeniably better throughout the entire day. On mornings when I do not have a full 20 minutes to dedicate to this practice, I may just complete three rounds.
You can incorporate small rounds of the breathwork while exercising as it will increase oxygen levels, reduce the lactic acid burn afterward and improve your workout.
Breathwork & cold therapy
If you wish to reduce the soreness you feel after a workout and improve your recovery time, I suggest combining this breathwork with some type of cold water therapy.
It is important to start gradually with things like cold showers and increase the number of seconds each time and work your way up to a few minutes.
Once you have that mastered, the benefits of a cold bath are even better! I’ve been practicing cold therapy for years and am now able to sit in a cold bath (40°F) for 2 to 5 minutes.
In the winter, this temperature is easy to get straight from your tap, but in the summer, you may need to add a couple of bags of ice to reach the optimum temperature.
Will you give it a try?
Try and incorporate this breathing exercise as many days as you can in the morning and watch your energy and mental focus improve through your day! These are some of the tools and techniques that I teach in my Longevity Roadmap program which is launching again April 26th. To sign up or to learn more about this 8-week online program click here.