Try the Wim Hof Method this Easter Weekend!
10 April 2020
THE EXTRAORDINARY ACHIEVEMENTS OF WIM HOF
Over the years “Iceman” Wim Hof has put a number of extraordinary achievements to his name, including 21 Guinness World Records. Extensive training enables him to control his breathing, heart rate, and blood circulation and to withstand extreme temperatures. Listed below are some of his most memorable achievements:
- Running a half marathon above the Arctic Circle, barefoot only wearing shorts
- Swimming underneath ice for 66 meters
- Hanging on one finger at an altitude of 2,000 meters
- Climbing the highest mountains in the world while wearing shorts
- Running a full marathon in the Namib Desert without drinking
- Standing in a container while covered in ice cubes for extended periods of time
Wim’s motto is: “What I am capable of, everybody can learn”. With his Wim Hof Method, he teaches people from all over the world, including celebrities and professional athletes, to control their bodies and achieve extraordinary things.
THE THREE PILLARS OF THE WIM HOF METHOD
The Wim Hof Method is built on three pillars, which are breathing, cold therapy (you can start this with having a cold shower after your warm one – build up to two minutes slowly by using the breathing techniques that follow!) and commitment (will-power training).
This Post will look just at the beginning breathing techniques.
Combined, these three pillars form a powerful method that is capable of changing your life. The Wim Hof Method is even know to relieve symptoms of several diseases such as rheumatoid arthritis, multiple sclerosis, Parkinson’s disease, asthma, sarcoidosis, vasculitis, and several autoimmune diseases.
For the science-based proof of the techniques, see here:
TRY IT OUT!
Wim Hof Method breathing is simple and easy — everyone can do it! Just follow the steps below. It is recommended to practice right after waking, or before a meal, when your stomach is still empty. Note that Wim Hof Method breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down before practicing the techniques. Never practice while piloting a vehicle, or in or near bodies of water.
1. Get comfortable
Find a comfortable place to do your breathing exercises where you won’t be disturbed. You can sit or lie on your back, but do not do this exercise whilst driving or standing up.
2. Do 30-40 power breaths
Once you’re comfortable, you can start to breathe in and out 30 times. This is essentially deep breathing at a steady pace in and out through the mouth. Inhale fully but don’t exhale all the way out. As you inhale you should feel your belly rise and on the exhale, you should feel your belly fall. It may feel a bit like you are hyperventilating, but you are in control. You may also feel a tingling or lightheaded sensation throughout your whole body, when you do this for the first time. This is perfectly normal.
3. Hold your breath
After doing 30-40 Wim Hof power breaths, empty your lungs of air and retain the breath for as long as you can without force. During the retention, it can be relaxing to close your eyes and focus on the space between my eyes. Just remember to set a stopwatch if you’re interested in recording your results. You might want to see how you progress with the breath retentions if you plan to do this regularly over a set period of time.
4. Breathe in for 10 seconds
After the breath retention, take a deep breath in and hold it for a further 10-15 seconds, before exhaling.
5. Repeat steps 1-4
Repeat the whole process for another three rounds. Remember to record your times down, so you can track your progression.
6. Meditate after 4 rounds of power breathing
After the power breaths, you can then go into your regular practise of meditation or meditate for five minutes if you’re a complete beginner by closing your eyes, bringing your awareness to your breath and focusing on the space between your eyes.
Over time, you can gradually increase the amount of time you spend in meditation after the power breaths, but five minutes is sufficient for a beginner.
The weather is perfect this weekend to give it a go! Although there is nothing to stop you doing this indoors of course.. as we’ve touched upon recently, breath control and meditation can have profound effects on your overall health and well-being, which at the moment is as important as it ever has been.
The GLC Team wish you a happy Easter
See you soon