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This one has made the rounds
And I decided to give it a try. I haven't been feeling too well for the last month (nothing terrible, but a cold is a cold...) and I remembered the "Wim Hof" breathing method that I stumbled upon quite some time ago. In fact, I remember when I first saw a documentary about him in 2008... Time flies!
This technique is actually very easy and straight forward and some of the benefits include:
- Increased energy levels
- Reduced stress
- Enhanced immune response
- Better sleep
- Improved mental focus
The list goes on. It also gets quite specific in naming some ailments that are especially related to chronic illnesses. Since I suffer from migraine and I got it today, I immediately applied the technique.
It goes as follows:
I am only laying this out for people without severe health conditions, if you are not sure about how this might effect your condition it will be better to speak with a professional about this.
So without further ado, find a comfortable place where you can sit or lie down in which you won't be disturbed.
The breathing cycle starts with an inhale: Take in a deep breath through your nose or mouth. Fill your lungs fully. Then exhale: Let the breath go out naturally without forcing it. Don't hold the breath at the end of the exhale; just let it flow out. Repeat this around 30 to 40 times in a rhythmic fashion.
Then, after your last inhale, exhale to empty your lungs and then hold your breath for as long as you can comfortably manage. This retention might last from 1 to 3 minutes, but don't push yourself too much.
Finally, when you feel the urge to breathe again, take one deep breath in and hold this breath for around 15 seconds. Exhale and resume normal breathing.
One can repeat this cycle several times. But of course listen to your body: If you feel dizzy or lightheaded, stop and return to normal breathing.
Additionally, this can be combined with cold exposure (like taking cold showers) for enhanced effects, but that is the next step. I would first try out the breathing technique.
Conclusion
I suppose the health benefits from this will be cumulative and more potent when practicing it over longer periods of time. Personally, I have noticed a slight improvement for migraine; the headaches were not quite as severe, but I had hoped for more.
I have used another breathing technique for boosting my immune system and that has worked quite well. My health in that regard has already improved quite a bit and I have no doubt that it does effect the body quite considerably as the effects are rather instantaneous, especially when combining this with a cold shower (which I did as well). It almost feels like taking some sort of drug as the mind is quite energetically stimulated.
Overall I like the idea of realizing this agency in our everyday lives. Far too many people have become dependent on pharmaceuticals and breathing is a very quick, cheap and easy technique that everyone can try. In my opinion we need more of this kind of medicine to make the world healthy again (yeah, not just America).
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While reading this I was doing the exercise. I have never heard about this approach. I have Sinusitis, hope this will help a little.
I personally haven't heard of the win Hoff method, but I am familiar with a few other breathing techniques that have made the rounds for helping with stress and anxiety which ultimately improves the immune system and helps with sleep.
One of them is the box breathing method that seems to be quite effective.
The scientific basis for why breathing techniques can be so effective is that they help activate the parasympathetic nervous system which is the part of the body responsible for calm and relief.
yep, there is a big toolbox available to humans that we seem to rarely use!
The breathing technique sounds very good, relaxing even. I like that you stay in your comfort zone with it. But no way am I doing that cold shower business. Doesn't Wim even go polar dunking after saunas? That sounds like absolute torture to me. I don't even like saunas! I'm glad this all seems helpful to you.
100% agree. Too many of us (most of us) believe we need outside expert help with the tiniest of ailments. But pharmaceuticals only prolong illness, or drive them even deeper.
There are homeopathic remedies that can help you. Go to JoetteCalabrese.com blog and search for lingering cough in the search bar. It's very inexpensive. Remedies come in a few days if you order from Boiron, Hahnemann Labs, or Washington homeopathics. If you're interested. I highly recommend! Hope you feel better soon, whatever you choose to do.
the cold showers are brutal; I tried it yesterday and it felt like a thousand knives were stabbing me... I heard he has a condition that makes him less susceptible to the cold. Sticking to the breathing for now 😅
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I know the Wim Hof method. I've read one of his books and got inspired. I didn't use the breathing techniques a lot, but for a long time I ended my shower sessions with 1 minute cold water.
I haven't been sick in two years, but I cannot tell if that was due to the cold showers.