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It is best to start with a warm-up round of just conscious breathing.
0:00 INTRO
0:12 ROUND 1 - 1:00min Breath Hold
3:03 ROUND 2 - 1:30min Breath Hold
6:23 ROUND 3 - 1:30min Breath Hold
9:44 ROUND 4 - 2:00min Breath Hold
Simply relax and breathe in through your nose into your belly then into the chest into the head and then let it all go out of the mouth. Think about how you breathe and focus your attention on the breath only.
After the warm-up you can proceed with the first round. I suggest you start with a slower pace with shallower breaths and work your way up. The last round should be your maximum breathing speed and maximum depth of the breath.
But be careful not to force anything. If you experience any discomfort, just take it easier.
Remember, the goal of doing this is to make you feel good :)
The Wim Hof Breathing technique in general is meant for everyone who would like to improve the way they feel. Performed correctly and daily, this breathing exercise tends to strengthen the immune system and relieve symptoms of stress in the individual.
Step by step instructions:
1. Breathe in through the nose or mouth. Inhale deeply into your belly, then into your chest, and finally into your head. One complete circular motion. Then exhale. Just let the air out naturally and do not force the air out. Repeat this until the round is over (30-50 breaths)
2. On the last exhale of each breathing round, hold your breath for the duration shown on the timer.
3. After the breath hold, inhale fully and hold your breath for 15 seconds. Then let the air out of your lungs again and start again from the beginning.
4. Repeat each round :)
Safety information:
The breathing exercise has a profound effect and should be practiced in the way it is explained. Always do the breathing exercise in a safe environment (e.g. sitting on a couch/floor) and unforced. Never practice the exercises before or during diving, driving, swimming, taking a bath or in any other environment/place where, should you pass out, a serious injury could occur.
For more information please visit the Official Wim Hof Method website: www.wimhofmethod.com/
Also please be aware that Breath Central is an independent content creator and is not in any way, shape or form connected, affiliated or endorsed with Wim Hof, The Wim Hof Method or any of their associates.