Wim Hof Guided Breathing Session - 4 Rounds For Beginners No Talking
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- เผยแพร่เมื่อ 3 พ.ค. 2024
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It is best to start with a warm-up round of just conscious breathing.
0:00 INTRO
0:12 ROUND 1 - 1:00min Breath Hold
3:03 ROUND 2 - 1:30min Breath Hold
6:23 ROUND 3 - 1:30min Breath Hold
9:44 ROUND 4 - 2:00min Breath Hold
Simply relax and breathe in through your nose into your belly then into the chest into the head and then let it all go out of the mouth. Think about how you breathe and focus your attention on the breath only.
After the warm-up you can proceed with the first round. I suggest you start with a slower pace with shallower breaths and work your way up. The last round should be your maximum breathing speed and maximum depth of the breath.
But be careful not to force anything. If you experience any discomfort, just take it easier.
Remember, the goal of doing this is to make you feel good :)
The Wim Hof Breathing technique in general is meant for everyone who would like to improve the way they feel. Performed correctly and daily, this breathing exercise tends to strengthen the immune system and relieve symptoms of stress in the individual.
Step by step instructions:
1. Breathe in through the nose or mouth. Inhale deeply into your belly, then into your chest, and finally into your head. One complete circular motion. Then exhale. Just let the air out naturally and do not force the air out. Repeat this until the round is over (30-50 breaths)
2. On the last exhale of each breathing round, hold your breath for the duration shown on the timer.
3. After the breath hold, inhale fully and hold your breath for 15 seconds. Then let the air out of your lungs again and start again from the beginning.
4. Repeat each round :)
Safety information:
The breathing exercise has a profound effect and should be practiced in the way it is explained. Always do the breathing exercise in a safe environment (e.g. sitting on a couch/floor) and unforced. Never practice the exercises before or during diving, driving, swimming, taking a bath or in any other environment/place where, should you pass out, a serious injury could occur.
For more information please visit the Official Wim Hof Method website: www.wimhofmethod.com/
Also please be aware that Breath Central is an independent content creator and is not in any way, shape or form connected, affiliated or endorsed with Wim Hof, The Wim Hof Method or any of their associates.
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Hello. For everybody who prefers to do the exercise without music or wants to play their own music instead, I made a version of this session without the music. Feel free to give it a try. You can find it here: th-cam.com/video/R7I-7tisVbw/w-d-xo.html
And thank you for all the support on this channel! :)
I just done my first breathing exercise. Why i dont feel nothing only little pain in nose while doing it? I can after 2nd round hold breath for 2 mins and i tried to do max 3 minutes but i cant. My maximum was 2 min and 15 sec.
@@Joka96 Cannot say for sure, but it can be because of a poor breathing technique due to inexperience. I suggest you take a look at some videos of Wim Hof explaining his breathing style and try again multiple times. Take a look here: th-cam.com/video/nzCaZQqAs9I/w-d-xo.html
@@breathcentral764 today was my second day. 1st round was 1,15 sec, 2nd round 2m and 15, 3rd round 2m and 30 and 4th round 2m and 50. Thats good?
@@Joka96 That is actually very good for the second day. But try to focus more on the depth of the inhale instead of hitting a specific breath hold time. For example, I personally start with 2-3 warm-up rounds where I just breathe slowly, but I really think about how I breathe and focus on the breath and nothing else. After that I do 5 rounds and each round try to have deeper, more powerful breaths. My goal for the last round is to breathe at the maximum capacity. But do not worry, just try a few different versions and breathing styles to see what works for you. Personally, I needed about a week before I was able to achieve the "high-like" effects. And even now after almost two years of practicing this if I don't fully concentrate on the technique and try to push it I don't always get the effects.
@@breathcentral764 thank you, ill try focusing on breathing. I will do it every day to see how it impact on me.
First time getting a 2 minute breath hold day! Pumped!!!!!!
LET'S GOOOOOOOO!!!
How long has it taken you to reach 2 minutes? I've been doing breathe work for years and can only get to just over a minute.
@@job1148 maybe u have some issues with the lungs. Today is my 2nd day and i done 2 minutes and 50 sec.
@@job1148 EVERY PERSON HAS DIFFERENT CAPACITY. SOME MORE OR LESS. to me it took me 6 months. BUT I DIDN'T REACH THAT POINT UNTIL I WAS TRULY LETTING GO AND RELAXED
@@hackeandoeltoc Thank you 😊
After two years of faithfully practicing the WHM, I've found that four rounds comprised of 1:00, 1:30, 1:30, 2:00 is my sweet spot. Deeply grateful! Love starting my day with this.
How often do you do, everyday?
@@launchpadamedbali706 Ideally everyday, but sometimes I get lazy. I generally do it in the morning, soon after waking up. Definitely before eating.
My first 2 min breath hold today. It's encouraging. It was my first time trying. I did 30 days of mastering the 130 breath hold. Great achievement today. I find when say to myself, "Just listen." All thoughts and distractions disappear and allow for a better and more consistent breath hold
great job!
I’ve had horrible morning anxiety for over a decade and this exercise helps me more than anything else. Thanks for taking the time to make it.
I’m happy you found a way around your morning anxiety. Keep up the good work.
Sounds like you need another job
@@thecorrelationsensationpod8013 yes, I taught middle school for 11 years and the anxiety attacks started about five years in. I finally quit after year 11. It’s strange though, it’s like the anxiety stuck and never went away.
@@travt7 Same.
I have evening anxiety. I hope this breathing guide will also help me.
Had heart surgery due to 100% blockage in 1 artery and 75% in the other 2, could barely walk at that point 2/12 years ago. I started Wim Hoff back back then and was lucky to hold my breath for 30 seconds. But I've been doing the exercise daily since then. Now I walk 3-4 miles daily. I can hold my breath 2:30...the results speak for themselves. Thanks Wim!
I have a feeling that if we practice this for prolongued time, our life could become enhanced in a unique way that we dont yet know since the wim hof method is fairly recent. I wonder what will bring practicing this once a day through decades.
I love this too. Changed my life. Long covid. Now I'm being my health strength and energy back. It's so wonderful
Relaxing without the talking, brilliant x
I love this - guidance without talking, timing, everything. Thank you! 👍💗
Thank you. Your feedback means a lot! 🙂❤
Agree, the guy talks nonstop. Thank you
What he said 😏👍
@@breathcentral764 hello, I'm having trouble that, while breathing a lot of liquid is accumulating in my mouth (I am trying nasal in, and mouth out breathing) do you have any idea why this is happening? Do you have any idea how I can manage it?
@@durgabasyal5922 I too breathe in through my nose and out through my mouth.
This is my best time to date 2:21 on the 4th round. The saliva, just swallow when you have the urge. I find if i can hold swallowing as long as I can, I don't have the urge to take that breath, but the 2nd time i swallow, I feel the antsiness and need to breathe then. Also, I find when i intake my breath to hold, i can hold it longer.
Yess, First time 2 min breathhold 💪🧘 so grateful and proud ✨
Just moved from 3 round program to this 4 round one. Managed to go through with ease. Love this, thank you!!
This is my favorite one. Pauses from breathing are not too long. The best on TH-cam.
This video took me from a minute of holding my breath to 3 minutes and 30 seconds. Thank you
I like most of your shorter renditions but do love this one with the flute and ocean.
Another beautiful morning, thank you!
Thank you for the beautiful comments!☺
@@breathcentral764you are welcome. Thank you for the positive vibes.
I’m trying start every morning like this, thank you 😊.
Thank you again.
I have had a bit of anxiety lately due to a break up with my loved one. This helps ground me and reminds me it is going to be alright.
Much Love
Wish you luck man, glad it works for you. It works for me as well🍀
I usually do this whole session after working out, thank you to whoever made this video💯
edit:- nowi have streak of doing this method for complete 6 months
How is it ? Do you feel the swift in your focus and concentration? I did 30 days max as a streak
Do you do it everyday ?
I have tried numerous exercises of WHM this one makes me relaxed 100%. Never could I hold my breath longer than 1.30min, I felt in the zone.
Literally have goosebumps
So glad you enjoyed it!! :)
@@breathcentral764 Same for me, first time I am able to breath hold for 1:30 minutes. I find on the fundamental course the talking is distracting.....so again Thank you Breath Central
Resonates with me like no other I've tried. I've tried a few. The simplicity and purity of this without verbal instruction is clear and concise. Thanks so much for sharing. It's so good I run it twice back to back. Deep 💖💫
Thank you for a beautiful morning.
I was able to do three rounds. Im content with myself and proud that im taking an important step towards improving my health. I feel gratitude.
Wish you all a happy life. Gratitude
2 days in and done the 2 min breath hold, being an athlete is awesome
I did it in front of the ocean this morning. Really nice! Until now I’ve only do 3 rounds with 1:00, 1:30 and 2:00 minutes breathhold. But I think I‘ll hold 4 rounds 👍👍👍 Thx 🙏
Mulțumesc cu recunoștință pentru acest video!!🙏🙏🙏
Thanks from Italy 🥰
This was perfect, thank you! 🖤
This is absolutely perfect, thank you!
Beautiful!! Thank you for your effort in making this video
Great tempo and wonderful music. Thank you!
Wow! Amazing! I have done the wimhof breathing method on and off for 2 years. My normal practice is 45-1 hr and half meditation that include breathing practices. I do short breathing exercises when I need to get grounded. Today I changed things up. I did a short 20 mins or so meditation where I focused on feeling my heart, the love that is there, and expanded the feeling of love all around me. Then I decided to look up a wimhof breathing video that included a 2 minute breathhold. I got really strong delicious tingles all in hands, arms chest and throat during the breathholds. Then on the final round of breath, am I suddenly needed to throw up. Oddly, it was a great feeling to throw up, and I knew that was my body’s way of energetically releasing. I have experienced the feeling of release through uncontrollable crying during meditation and breathwork, but never throwing up. As gross as that may be, I am very grateful for this healing experience! Thank you for sharing this breathing video! ❤
Love Wim Hof! So happy to have found this!!!
For my part this is one of my favourites. I dont watch the screen just use the audible cues and find the breath rhythm really helpful 👍
Thank you so much for this channel 🙏 this session is part of my morning routine and gives me a good energy boost for the day 🙂
Estoy tratando tengo. 89 años mrjñora. El. Tinitus?❤❤❤❤❤❤
Brilliant guide, the breathing frequency suited me perfectly, and I completed it fully! Been doing the Wim method for a while but often found my frequency of breathing (or breathing technique) varied, but with this guide I nailed it, perfectly natural and relaxed!!!! Thank you, and Wim!
So intelligent, so beautiful and so relaxing. Thank you somich!
Thank you for creating this. I’ve been following along nightly and it is relaxing and rejuvenating
Got through the two minutes today! Very stoked!!
amazing music and landscapes. feel like moving to other dimensions Thank you
Thanks for creating this video - I really appreciate you taking the time to create it. Also, very relaxing sounds and without the talking I feel as though I am able to get deeper into the exercise. Cheers bud!
¡Muchas gracias! Es una música muy apropiada para sumergirnos en el ejercicio, me ha ayudado con la energía necesaria para esta mañana ❤️ Blessing.
Thank you you Wim.
Love'you.
You saved my life.
💚🙏🏻. It is an time exciting and anxious. This helped me. Thank you. For making this video
Best one I have tried so far great job thankyou!
Thank you 🙏 was perfect rythm, no talking or distraction and soothing music
Ive done so many breathing sessions. But this one had me catched. The best one I have done ! Thank you
Outstanding!! Thank you
Thank you for this version. No talking and perfect music. ❤
I started this new video a few weeks ago because I love having the music with no talking...I just love it and I'm doing the video several times so I end up with 12-16 rounds. I love that
Thank you, this is perfect.
Breathing. And loving it!! Thanks.
Just perfect 💚
Thanks wim you breathing method is a life saver brilliant 💚💚💚
Thankyou this is so powerful!💞💖💞
Love this great relaxing, and absolutely energizing..
Love it, Thank you!!! ❤
Thankyou fantastic ❤❤❤
I was searching breathing exercises for cold and blocked nose. This really helped. I did this for the first time and i am amazed with the results. Thank you
Thank you for another great morning!
My pleasure! :)
Thankyou so much ❤❤❤
This ritual is truly powerful. So at peace when complete, during, & I swear by several psychological & physiological benefits. Thank You 🙏🏼 ✌🏼🙏🏼
I love this. Early morning, when I can really get in the mode. So good! 🙏🏼✌🏼🙏🏼
I have really bad nightmares but I’ve been doing this as a night time routine for the past two weeks and it has been a lifesaver. Thank you so much for this 🙏🕊️
Thanks so much for taking the time to make these videos
Love this. Thankyou.
This is awesome! Thank you 🙏
Thank you for this 🙏
I love this breathing meditation, I love this music, I love the scenery.This is for me the best every morning.Love from Slovakia .Thank you so much ❤
Thanks Sir. Fascinated.
What a gift!! I really such joy!
Perfect, thanks!
Audio,video, and vimhof method Very impressive
This is the video that helped me the most 🙏 Thanks for no talking
Loved it, I subscribed and I will revisit every day,stay blessed 🙏🏾
Thanks a lot. You're a life saver.
Very well made, thank you!
Thanks for the video, really cool to have audio cues for each different phase instead of voice cues. Voice is still good thought
Thank you for another beautiful morning.
Although I like the versions without music thank you a lot for everything you put here🙏
Direto ao ponto,. Muito bom!
Thank you for this video!
Awesome thankyou great way to start my day♥️♥️♥️
Powerful many thanks wim 💚💚💚
I do kickboxing and whm helps me to increase my stamina a lot. Its amazing
Thankyou 💚💚💚so powerful awesome 💚💚💚
Perfekt and thanks 🙏🙏
Thank you for the practice! Works perfectly to me. I am doing the breathing with my own rhythm as I am a beginner and I cannot hold the breath for 1:30 min so holding it for a minute - but hoping someday I will reach your tempo
Thankyou ♥️♥️♥️great way to start my day
This was Incredibly thank you so much there's something about the music which really made this powerful💕🌷✨🍀
Like another person mentioned I managed to do the 2 minutes for the first time but was unaware why it was at ease my body was at absolute peace 🙏🏾
Thankyou ❤❤❤
Awesome thank you!
Woow sir.i i love this
Fantastic thankyou ♥️♥️♥️
Thankyou 💖💖💖
Thank You! ❤️
Wow. I started off for 2 weeks doing the 3 sets on one of your other videos 1, 1:30 & 1:30. So excited to find this one. Can’t quite hold 2 minutes yet, but feel so peaceful doing these. Look forward to practicing more. Thank you & I’m so glad I found you & your breathing techniques.
How are you now? I’ve been doing this for 2 weeks and have felt benefits what has your experience been if you’ve stuck to it for months
Thank you so so so much for this
Beautiful
thanks a lot. i gave 7 rounds in the end, 4 times 2 minutes breathhold :)