Should I Do the Breathing Before I Go Into the Water?

The Wim Hof Method of breathing and cold training focuses on breathing, cold therapy, and commitment. The goal of the practice is to connect deeply with your body to overcome its perceived limits. Hof’s breathing technique conditions the mind and the body to withstand cold therapy.

With that goal in mind, if you’re using the Wim Hof Method, you should do the breathing portion of the practice before tackling cold water exposure. This is because the breathing exercises prepare your body for the frigid water.

What Is Wim Hof Breathing?

Wim Hof, a Dutch extreme athlete, created the Wim Hof Breathing (WHB) method as part of a protocol designed to make the body more resilient to extreme conditions. The breathing technique alternates between brief periods of hyperventilation followed by short periods of breath retention. These calming breaths increase oxygen levels in the body and get rid of carbon dioxide. Some who practice Wim Hof breathing have claimed that the practice has improved their athletic performance and relieved symptoms of chronic disease.

What to Expect With Wim Hof Breathing

You may experience dizziness or lightheadedness due to the controlled hyperventilation of the WHB exercise. Your hands and feet may also start to tingle. The WHB method can affect your motor skills, so you should not drive or practice the technique near a body of water. In some cases, you may even lose consciousness. It is also not unusual to feel intense emotions during the exercise. WHB should be carried out in a safe, comfortable space where you can lie down and relax. When you are done with the breathwork, you may feel more energized.

When to Do Wim Hof Breathing

The best time to practice WHB is in the morning, right after waking up. It is also best to perform the exercise on an empty stomach. Therefore, it is advisable to do your breathing work when you wake up and before having breakfast.

The Wim Hof Breathing Technique

1. First, find a comfortable space and either sit or lie down. Then, ensure that you can breathe freely without restriction.

2. Close your eyes and focus on your breath. Then, inhale slowly through your nose or mouth, filling your lungs completely. You should be able to feel the inhalation through your chest and to your belly.

3. Exhale slowly, taking care not to force the breath out of your body.

4. Repeat the inhale and exhale process, falling into a steady rhythm for 30 – 40 breaths.

5. After letting the air out on your last exhale, take a deep breath and let it out slowly. Do not inhale again but hold your breath in that position for as long as possible. Then, breathe in when you can no longer resist the urge to inhale.

6. Take a deep breath and feel the expansion of your chest and belly. Hold the inhale for about 15 seconds before releasing it.

7. Repeat the entire process 3-4 times.

Wim Hof Breathing for Beginners

Here are some guidelines for those attempting WHB breathwork for the first time.

1. When practicing WHB, you can inhale through your mouth. This is particularly helpful when you have congestion.
2. When beginning the process, consciously relax your neck and upper shoulder muscles. Holding tension in these areas may result in tension headaches.
3. Try to clear your mind of everything else but your breathing.
4. Remember that it is not a competition. You do not have to try and hold your breath for longer than is comfortable.

Practicing breathwork offers an excellent window to meditate. You can include this in your WHB practice if meditation is something you would like to explore.

Benefits of Wim Hof Breathing

The WHB method works by creating a short stress response in your body, ultimately increasing resilience. Breathing exercises influence the nervous system, immune system, and cardiovascular system. WHB also affects mental and psychological well-being.

Some of the reported benefits of the WHB technique include:

• Increased energy
• Better focus
• Better sleep
• Stronger immune system
• Decreased stress levels
• Heightened resilience and willpower

Scientists have looked into the Wim Hof Method and its effects on the body. They have established that the following are benefits associated with the procedure.

Heightened Immune Response

The Wim Hof Breathing method has been seen to have positive effects when dealing with inflammatory conditions. For example, a 2019 study revealed that after practicing WHB for eight weeks, adults suffering from an inflammatory disease known as axial spondylarthritis had less inflammation than the control group.

A separate research program found that those who practiced WHB had fewer flu-like symptoms.

Decreased Altitude Sickness

The WHB technique aids in adjusting to high altitudes. Researchers submitted a report stating that a group of 26 people benefitted from WHB when they climbed Mt. Kilimanjaro. The method prevented acute mountain sickness and reversed the effects in those who had developed the condition.

Control of the Nervous System

Wim Hof subjected himself to a study titled “Brain over Body.” Scientists discovered that Hof was able to withstand extreme cold using his methods. They believed that his mental state rather than his body was responsible for his response to the cold. The researchers concluded that WHB could enable people to control parts of their nervous systems.

More research is required to explore all the stated benefits of the Wim Hof Breathing technique.

Safety Precautions

As with anything concerning our health, it would be best to consult a medical practitioner before embarking on the WHB method.

The breathwork prescribed by Wim Hof can result in loss of consciousness, so only practice WHB in a safe space where you won’t get injured if you fall.

The Wim Hof Method is not recommended for those with a history of the following conditions:

• Respiratory problems
• High or low blood pressure
• Stroke
• Seizures

Mastering the Wim Hof Method

The Wim Hof Method consists of controlled breathwork, cold therapy, and a commitment to the practice. Take it step by step and don’t force anything to get the best results. Remember that it is a method to get in tune with your body and with nature. Don’t make it a competition.

Disclaimer: You should see a doctor prior to starting with cold training and research the risks involved.