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]]>Wim Hof is a Dutch motivational speaker and extreme athlete, who has achieved many world records in his ability to withstand extremely cold conditions. So is he crazy? Or is there a method to his madness?
Wim Hof (and his millions of followers) would praise him for his genius. He has spread his knowledge and experience with the world, starting with training the breath and eventually leading to withstand cold temperatures. All of these practices are meant to improve your connection to your body and nature, with benefits including decreased stress, better sleep, more energy, and higher focus.
Wim Hof Breathing Method
Wim Hof argues that the breath is the foundation to everything else in life. Using his specific breathing practices, people can reap the full benefits of his methods.
Withstanding Cold Temperatures
The next step after mastering your breath is to learn to withstand cold temperatures. Exposing yourself to the cold has so many health benefits, and with Wim Hof, you learn to breathe through the experience.
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]]>Proper Technique
It’s super important to breathe through your nose and mouth. This allows for a larger volume of air to enter your lungs and can help regulate your breathing pattern. It’s also equally as important to exhale during the exertion phase of the exercise. For example, if you’re lifting weights, exhale as you lift the weight and inhale as you lower it. This helps to expel carbon dioxide from your body and allows you to take in fresh oxygen for the next repetition.
Steady and Deeply
Try to breathe deeply and slowly throughout your workout. This can help to slow down your heart rate and reduce feelings of fatigue or dizziness. You also shouldn’t being holding your breath, which is surprisingly something that people often forget. This can cause a build-up of pressure in your chest and increase your risk of injury.
(@james_alabaster)If you do all of these things, your optimized breathing will not only ensure healthier workouts, but also more productive ones!
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]]>Breathe Through Your Nose
Breathing through your nose allows your body to take in oxygen more efficiently and helps to filter out impurities in the air. It also activates the parasympathetic nervous system, which can lead to improved endurance, reduced fatigue, and lower stress levels.
(@hannahsimonspilates)Breathe Deeply
By breathing deeply, you can increase oxygen flow to your muscles, which can help you perform better and speed up recovery time. Practice by inhaling through your nose, filling your lungs to their full capacity. Then, exhale slowly and fully before repeating the cycle.
Breathe With Your Movements
Coordinate your breath with your movements by inhaling on the easier part of the exercise and exhaling on the more challenging part. For example, when doing a push-up, you should inhale as you lower your body and exhale as you push yourself back up. This helps you maintain proper form and avoid injuries.
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]]>One of the most popular breathing methods for runners is rhythmic breathing. The first step to rhythmic breathing is learning how to take super deep breaths. This ensures that you are getting the most out of each breath and that it is circulating throughout your body.
You’ll want to make sure that you are exhaling as your foot strikes the ground because it helps prevent injury. It’s also important to alternate which foot you exhale on. You can play around with which pattern works best for you, but you can start with a two-step exhale, three-step inhale.
Rhythmic breathing is also super helpful for centering your mind and creating a positive mental state while you run. Similar to meditation, rhythmic breathing while you run can help you quiet your mind and feel more peaceful.
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]]>This is why we recommend sticking to the basics in the beginning. Did you know there is a specific breathing pattern that is known to reduce anxiety? That’s right! The pace at which you breathe can have a major effect on your mind. It’s why our breathing gets quicker and shallower as we get nervous or anxious—which then fuels the cycle and tells our body to be more nervous.
So what’s the key? The trick is to breathe in slowly and deeply, hold the breath, and then exhale slowly for longer than you inhaled. This can look different depending on the day, but the most important thing is that you exhale longer than you inhale (and of course breathe into your belly!). Some common methods are 4-4-8, which means you inhale for four seconds, hold the breath for four seconds, and then exhale for eight.
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]]>Start Small
The first step is not to get ahead of yourself. Remember that meditation is a skill you practice and build upon. You wouldn’t try to run a marathon without slowly working up to it. Start with a couple of minutes of meditation, and then slowly add a couple of minutes over time.
Guided Meditations
These days there are apps for everything, including meditation! Try out apps like Insight Timer or Headspace and find thousands of guided meditations. Guided meditations also take away the fear of being “alone with your thoughts” because you still have someone else’s voice to keep you company.
Breathing Exercises
If guided meditations aren’t your thing, try breathing exercises. Focusing on your breath gives your active brain something to think about besides the thoughts swirling around in your head! You can try taking a deep inhale while counting to 4, holding your breath for 2 seconds, and then releasing the breath slowly for a count of 6. Do this on repeat for as long as you can.
Don’t Give Up!
Even people that can meditate for hours still get distracted and find it difficult sometimes, so don’t give up! Give yourself some grace and just keep trying. You got this!
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]]>Deeper Stretches and Strengthens the Core
Being suspended in the air will help you deepen your yoga stretches. The silk hammock is used like a yoga strap, pushing your flexibility to the next level and also strengthening your core like no other exercise. In order to not fall or to move from one movement to the next, your core will always need to be engaged.
Relieves Joint Pressure and Spinal Compression
By using the hammock to take your weight, it can take some weight off your joints and it will help you to get deeper into yoga postures without compression on the spine.
Increases Blood Flow
Hanging upside down is increasing the blood flow to your brain, which is great for brain health and detoxing your body.
Help You Reach Inversion Goals
If you have been practicing yoga for a while you will know that getting into inversions can be quite challenging. With the help of aerial yoga, you will learn better balance and you can practice handstands in the air to give you the ability to do them back on the ground.
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]]>Walking
Walking helps you to manage your weight and can prevent heart disease and high blood pressure. It is easy and free and can be done any time of the day. You can of course make it a little harder by finding routes with an incline, to get your heart rate up. Walking can improve your mood, especially when it’s just you and nature and your favorite tunes.
Swimming
You will work all your muscles in a swim session but being in water makes the workout lower impact on your body. You don’t have to think about anything except moving through the warm water. Take a morning swim in the ocean to really feel your stress falling away.
(@harshvardhan_dwivedi_)Pilates
Pilates is a great way to help you lower your stress levels. It is slow moving, but focuses on your breath, which will calm down your nervous system and it is a great workout. Pilates effectively improves muscle strength, balance, and quality of life. Find an instructor you love and settle into a class! All you need to think about is breathing and moving your body.
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]]>Nose vs Mouth
Breathing through your nose and your mouth each has its own benefits. Nasal breathing brings in air at a slower rate which can help you stay more relaxed while running, while inhaling through your mouth may feel easier during races as it allows your body to take in the most amount of oxygen in an efficient way. There is no single correct way to breathe so do what feels easiest.
Belly Breathing
Although the lungs are situated in the chest, it’s actually better—and easier—to breathe into your belly as it enables you to take in more air. Breathing into your diaphragm will also help stabilize your core, spine, and pelvic floor. Practicing belly breathing before you head out for a run by lying on your back, keeping your shoulders down and your chest still. As you breathe in, let your belly rise up, and as you exhale, let it fall back down.
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]]>In Through Your Nose, Out Through Your Mouth
This is pretty much the cornerstone of a good breathing technique. Before we move on to the next step, we first need to make sure that this part is covered. It is? Awesome.
Your Stomach Should Be Involved
It is said that when babies are born, they know how to breathe properly. They don’t just breathe with their noses and mouths—they do it with their entire body. It’s only when we grow up that we somehow unlearn this basic, primal fact.
Therefore, as you breathe through your nose, put a hand on your stomach and make sure you can feel it expanding. Afterward, when you breathe out through your mouth, focus on allowing your stomach to then relax and “deflate” back in.
The Right Way
This is the right way to breathe, not just when working out but throughout life in general. Even singers are taught this in music school as a proper way to control their syllables. Master this basic breathing technique, and feel more connected with your workouts than ever before!
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