Welcome to my first post on the art of breathing, in this post, I will cover my four-year-long experience of using the Whim Hof method and the difference it has made for me.

Maybe like me, you have read many articles on the power and art of breathing. Explaining the numerous health benefits it has to offer. You too have struggled to know where to begin as there are so many people advocating one breathing technique over the other.

If this is you, or someone you know, then keep reading and be ready to share this post with your friends. Although I am not an expert, I am an adventurous biohacker who has practised this for the last four years. So I will simply share my routine and results, and although anecdotal, this should not be sniffed at, as others have rigorously tested this method.

So keep reading and take your first steps to a better way to breathe.

Over the last four years as part of my morning routine, I have included the Whim Hof breathing method. On the whole, I have found this a very positive and helpful experience as it allows hormesis to take place within the body. It releases the stress hormones, adrenaline cortisol norepinephrine and causes dopamine to flood the body, reducing inflammation and killing unwanted pathogens.

I tracked this for the first year with a simple heart rate monitor and an app on my phone. It allowed me to see in real-time my body moving from fight or flight mode to rest and recovery mode, also known as the parasympathetic nervous system.

My Routine

To practise this, you need to get into a comfortable position sitting upright in a chair, or you could also lie on the floor. I have tried both positions, and I have to say that when I lie on the floor, my breath-holds to become a little longer. After choosing your position, simply relax with your hands either on your lap or the floor beside you and then begin.

Whim Hof would recommend doing this for three rounds, but you can do more depending on your time. I would typically do three rounds in the following way.

Step One

Breathe in and breathe out for 25 - 30 times making sure you can see your stomach move in and out, almost creating a wave with no spaces between the inhale and exhale.

Step Two

After 30 breaths, breathe out and hold your breath as long as you can without it becoming too uncomfortable. The average would be between 1 - 3 minutes.

Step Three

After your breath-hold take in a deep breath in and hold for another 15 seconds then release. This is round one, now simply repeat two more times.

Generally, after doing three rounds of the WHM, I would feel much more relaxed and energised.

My normal breath-hold is around 1.30, and on a good day, 2 mins. This seems to work well for me although I know some people would do a much longer breath-hold. The key is not just to focus on how long you can hold your breath as it is not a competition but rather to make sure you have a good rhythm in your inhale and exhale.

For advance users, you can also try this.

To use up the oxygen more quickly in your body, you can also do some press-ups as you do your breath-hold. I have found this very useful and it even causes my breath-holds to become more prolonged.

My Results

After doing this pretty much most days in the last four years, this is what I have found.

• A sense of calm

• Sharper thinking for problem-solving

• Increased energy

• More robust immune system (I am very rarely ill)

If you don’t know much about Whim Hof, it might be worth getting his new book. (I have added his video link to the bottom of the blog if you want to watch) This method has its origin in other ancient practises known as inner fire breathing.

The method has been rigorously scientifically tested and has shown to help build resilience in the body and the mind.

This technique is also known as Tummo (inner fire) breathing and was first recorded to be used in Tibet around 10 Century AD. Then in the early 1900s, the French opera singer Alexandra David Neal was set on the idea of exploring and making the most out of her life. Whilst on a trip to Tibet she learned the method of Tummo which she documented.

The inner fire method of breathing is something that I will continue to do as part of my routine. However, as an explorative biohacker, not an expert, I have tried several other types of breathing techniques as well.

So, now it is up to you! As one wise person said, “The proof is in the pudding.” This saying may well be a localise saying, but I am sure you get the point.

Whim Hof example video on how to breathe and safety instructions.

Before trying this, make sure you have done your research and that you are in a healthy state to give this a try. If in doubt, get advice.

Thanks for reading!

Look out for part two in this series, as I will share why mouth taping as you sleep can dramatically improve your sleep hygiene, depth and recovery.