ACTIVATE YOUR FULL HUMAN POTENTIAL
DAY 5
Go Deeper With Your Breathing
THE CHALLENGE:
Take a break from your cold showers to learn and practice the “WHM Protocol: Basic Breathing Exercise.”
You’re doing great with your conscious breathing … now it’s time to discover what your breath can really do!
This special breathing exercise you’re about to do is one of the key pillars to the Wim Hof Method. It’s going to take all your concentration. So please do this exercise in a safe environment—preferably in your home, sitting down or lying down.
Below are some basic instructions to get you started:
- STEP 1: Lay down or sit down. Get totally relaxed. Don’t try to multi-task—this exercise takes your complete focus. (In the video above, Wim’s dog shows you how it’s done.)
- STEP 2: Clear your mind, and take 30 deep breaths. Breathe through your nose or mouth, whatever works for you. Don’t hold your breath, keep it going continuously.
- STEP 3: This is the “retention phase.” After your last deep breath, on the exhale, empty the lungs and hold your breath. Relax deeply. Go as long as you can, until your body tells you to breathe again.
- STEP 4: This is the “recovery breath.” When you inhale after the retention phase, take as deep a breath as you can, and hold for 10 to 15 seconds.
- STEP 5: Relax and let your breathing return to normal. You may feel some tingling, lightheadedness, or other sensations. That’s perfectly normal. Just let these sensations pass in their own time before you move on to other tasks.
This is a powerful breathing exercise, and may be different from anything you’ve tried. To help guide you through it, Wim has created this instructional video. You can watch (or close your eyes and listen) to help you with this practice:
Important Note:
The video is eleven minutes long and contains three rounds of breathing. For this first exercise, you’re only doing one round. When you hear Wim say “Round Two,” you can stop the video.
Remember, don’t overdo it! Though Wim will suggest holding the breath for a certain amount of time, don’t force yourself. You definitely don’t want to hold your breath until you pass out!
Go at your own pace, and experience what your breath and body are teaching you. You’ll have plenty of opportunities to practice and master this technique … we’ll be using this breathing method throughout the rest of the 10-day challenge.
If you like, you can take a break from cold showers today … but if they’re starting to feel good to you, don’t hold back!
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