Breathing Exercises
Breathing Exercises
Breathing Exercises
Begin in the supine posture by positioning yourself face up so that your back is on the floor with the feet on a wall, so the
knees are bent to 90 degrees and the hips are bent to 90 degrees. Neck and spine should be “neutral” and comfortable.
Place one hand on the upper chest and one hand on the lower abdomen.
Set-Up: Begin face down, so that your stomach is on the floor and place an ankle weight on the upper back and the lower
back. Place your forehead on your hands, both palms down, one covering the other. Make sure the chest and arms are
relaxed, and you are as "flat" as you can get; your neck should be relaxed and comfortable. You should feel that you are
on your chest not on the edge of your ribs.
Action: Breathe in through the nose and feel the air move down past the chest into the "stomach". When this happens, you
will feel the abdomen push out against the ground, this should happen naturally without you forcing your stomach out.
You should feel the air “hit” the ankle weight on the lower back first avoiding the ankle weight on the upper back until the
end of the inhale.
These breathing exercises are only one of three pillars that form the Wim Hof Method. The other two pillars are cold
therapy and training your mindset. When combined, the three pillars will help you to become stronger and gaining better
health. Known benefits of the Wim Hof Method include:
➔ Stress reduction
➔ Faster recovery from physical exertion
➔ Better sleep
➔ Improved sports performance
➔ Enhanced creativity
➔ More focus and mental clarity
The Wim Hof Method is also linked to reducing symptoms of diseases like rheumatoid arthritis, multiple sclerosis,
Parkinson’s disease, asthma, sarcoidosis, vasculitis, and several autoimmune diseases.