Alright,
So welcome.
This is a first timer friendly version of the breath work session.
My name is Joon and I'm a Wim Hof Method Instructor.
We're going to do a simple version of this breathing exercise.
I'm going to explain along the way,
So just breathe along and see how it feels.
What we're going to start off with is a simple breath hold.
All I want you to do is take a deep inhale with me,
A light exhale.
Stop in the middle where it's comfortable and hold your breath for a while.
As you hold your breath,
Know that your heart is going to continue beating.
Oxygen is going to be used up,
Carbon dioxide is going to come in.
What you might feel is your diaphragm within your breathing muscles start to get excited.
It's going,
I need to breathe,
I want to fire up.
So you might feel some tension starting to build within your belly,
Within your chest.
You might feel your thoughts going,
I need to breathe,
Please stop this.
So when you feel that you've hit that limit,
Just take a deep breath.
If you think you want to push a little further,
Just hold on and let that fire burn a little bit more.
All breathing exercises are fully within your control.
I'm simply here as a guide.
If you are done,
Just take a deep breath in.
Hold it for a while for recovery and let oxygen flow back in from your lungs,
Into your blood,
Into your spine,
Into your brain and then gently release.
This will be the sequence that we move into for the next few rounds of breathing exercises.
In Wim Hof Method,
We are going to manipulate that carbon dioxide gas that made you panic in the first place.
So follow along as we do 10 deep breaths to see what this will do to your next breath hold.
Let's take a deep breath in,
Any way you want,
Nose or mouth.
In.
Let it go.
Breathe in.
Gently release.
If you use your nose,
It's slow and stable.
If you use your mouth,
It's deep and harsh.
Keep going in.
And out.
Breathe the way you prefer.
In.
And out.
You're flushing out carbon dioxide.
And out.
Three more.
Deep in.
Let go.
Two more.
In.
And out.
Last breath in.
And out.
Hold your breath.
As you hold,
Start to relax your body.
Those 10 deep breaths have reduced the carbon dioxide levels in your body.
You're going to find it a little easier to hold your breath.
Feel what else is happening within you.
You might sense tension build up again.
Physically relax,
Release that tension and you will be able to hold your breath for a little while longer.
Thoughts might come in through your mind.
It's simply your brain helping you stay alive.
It is simply a suggestion.
Human body can last a long time without breathing.
If you're in your mind,
As one voice goes to stop,
The other voice goes,
I'm alright.
I'm safe.
I'm on the floor.
You can continue holding.
Keep it.
One deep breath in.
Hold at the top.
This is your recovery breath.
For 15 seconds,
Just let fresh oxygen be reabsorbed.
The more oxygen you want in your body,
The longer you hold your breath to create that difference.
In 3,
2,
1,
Relax.
Release.
Sink into the ground.
We're going to go a little deeper now.
20 deep breaths.
This time,
I'll guide you into the way to breathe fully.
As we do 20 deep breaths,
The body is going to feel a certain sensation.
Something that we only feel in excitement or in danger.
Hyperventilation.
When we breathe 20 times,
We're going to create a trigger of stress,
Anxiety,
Panic.
The mind might feel lightheaded,
Dizzy.
The ears might hear some ringing.
The fingers might feel some tingling.
Tingling might spread towards the chest or the neck.
And it's fully within your control.
You are still safe.
You're simply triggering a physiological reflex to the body.
So,
As we go along,
Know that you are creating everything.
You can stop and slow down every time you feel uneasy.
Or you can keep pushing forward and see where this brings you.
Let's start with some belly breathing.
If you're not familiar,
Place a palm on the belly and a palm on the chest.
And let your belly rise up and down,
Keeping the chest still.
Breathe in.
Breathe out.
Let the belly sink.
Breathe in,
Let the belly rise.
Breathe out,
Let the belly fall.
Feel the diaphragm.
Down.
Breathe in.
Breathe out.
Bring that inhale to your belly again.
And continue inhaling to the chest.
In.
And let out.
Breathe into the belly,
Then the chest.
In.
And out.
Into the belly,
Into the chest.
Let it go.
A little bit more.
Belly in,
Chest in.
In a bit more to your neck,
Shoulders,
Head.
Let it go.
That's a full breath.
We keep going.
Belly in.
Chest in.
Head in.
Let go.
Fully in.
The belly,
The chest,
The head.
Let go.
Follow the rhythm.
In.
And out.
Focus on the inhale.
And let it all go.
Deep in.
And out.
In.
Out.
Deep in.
Gentle release.
Deeper in.
In.
And out.
Let's do about 10 more.
In deep.
And gentle out.
Use your nose for an easy inhale.
And let it all go.
Use your mouth for a more vigorous sound.
More gas exchange at a faster rate.
In deep.
Let it all go.
Faster now for 5 more.
Out.
4 more.
Out.
Last one.
In.
Release.
Hold your breath once more.
Relax your arms by your side if you want.
Soften your entire body from head to toe.
Release your head,
Your neck,
Muscles,
Your shoulders,
Your arms,
Your fingers.
Release your entire back.
Every vertebrae from top to bottom.
Let go of your hips,
Your thighs,
Your legs,
Your toes.
As you sink into the ground.
Into relaxation.
Any time you feel tense.
Release the muscles.
Any time a thought comes in.
Observe.
Be aware.
And let it go.
Mind yourself.
You are safe.
Nothing bad is going to happen.
Nothing bad is going to happen.
Continue to relax.
In about 10 seconds.
Feel what it's like.
Fresh oxygen to be released off into the body,
Into the brain.
You might even see a little firework.
With your eyes closed.
Lights,
Sparks,
Colors.
Release.
Let it go.
Soften and relax.
Now we go into the last round.
For 30 breaths.
Belly to head.
Let's go.
Breathe in.
Let go.
In.
Let it out.
Focus on the inhale.
Deep.
And release.
Breathe in.
Let go.
Deep in.
And out.
Deep in.
And out.
Deep in.
And out.
Let's do another 10 more.
Breathe in.
Let go.
Slightly faster as well.
Picking up the pace.
Out.
In.
Out.
In.
Out.
In.
Out.
In.
Out.
Four more.
Deeper.
Let go.
Three more.
Release.
Last two.
Out.
Last one.
Out.
Now as deep as you can.
To the belly,
The chest,
The head.
Release.
Four more.
Feel your body sink one layer deeper into the ground.
Feel for your body.
Signs,
Signals.
What else is your body telling you today?
One.
Release.
Let the body resume its normal pace of breathing.
Let the body relax.
Feel what it's like.
To be in a physical state.
Free from stress.
Free from tension.
Feel what it's like for your breath.
Breathe in a normal,
Relaxed pace.
Is it fast or slow?
Is it deep or shallow?
We'll stay in this state for a few more moments as we observe the mind.
The thoughts.
Anything else that may come through.
Start to bring awareness back to the body.
Feel the ground below you once again.
Feel for your fingers.
I'm a little weak.
Feel for your toes.
Squeeze.
Move them around.
Take a slow,
Deep breath in.
From the belly,
To the chest,
To the hip.
Slowly give yourself a stretch in any direction as you bring yourself back into the room.
