Studies on monks practicing g-Tummo meditation showed 2 ways in which temperature perception was mediated: heat is generated by muscular contractions needed for forceful breathing and the perception of heat is increased through intense focus on internal sensations (Kozhevnikov et al., 2013). Hyperventilation leads to a quick drop in CO2 levels in the blood (hypocapnia)īreath holding (hypoventilation) leads to a drop in O2 levels (hypoxia) His entire method includes cyclical breathwork practice, relaxation meditation, and cold exposure in an effort to create a more resilient body and mind both in and out of the cold.Ĭreated by Wim Hof (a.k.a the Iceman) as a way to control his body’s response to extreme cold, this technique involves periods of hyperventilation followed by breath holding (Muzick et al., 2018).įully exhaling the last breath and holding breath (lengthening the hold in each consecutive round)įully inhaling and holding breath again before starting the next roundīreakdown of the Wim Hof breathing technique: Wim Hof has broken icy world records such as fastest barefoot half-marathon in the snow and is able to stay immersed in crushed ice for almost 2 hours (Muzick et al., 2018). I hope that this inspires you to find the edge of your comfort and breathe with it! We all have different bodies and minds that require slightly different levels of stress in order to help us grow. In this post I hope to dispel misconceptions around his method and motivate you to expand your zone of comfort in whatever that looks like to you. When we train our bodies in different ways, we adapt to these new stressors- ultimately helping us deal with those stressors outside of the training session.
This makes unexpected circumstances (such as getting caught in a snowstorm, or getting fired from work) harder for the body to deal with. In a video on the Science behind the Wim Hof Method (WHM), Scott Carney shares that when we limit our environmental and physical activity exposures, our bodies (and minds) become efficient only in that set range (Medlife Crisis, 2019). While the technique felt uncomfortable at times, I am now experiencing a heightened sense of clarity, alertness, depth and ease in my breath, and I can feel my fingers and toes beginning to warm up.
Moments ago, I completed my first three rounds (11 minutes) of the Wim Hof breathing technique for beginners (link in the references).
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