WIM HOF Guided Breathing Technique NO MUSIC NO TALKING - 4 Rounds For Beginners

Welcome to a guided breathing session.

0:00 INTRO
0:18 ROUND 1 - 1:00min Breath Hold
3:05 ROUND 2 - 1:30min Breath Hold
6:24 ROUND 3 - 1:30min Breath Hold
9:42 ROUND 4 - 2:00min Breath Hold

Try to relax by sitting down or lying down before you start.

Simply relax and breathe in through your nose into your belly then into the chest into the head, 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 shallow 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.

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.

[lianeblane]

This is by far the best breathing session one could experience. Just pure silence and pictures to occupy your mind while you hold your breath. ❤

[annapeczerski]

I really like this breath work without music and talking . I can integrate myself with my body without distraction. 👍🏾

[iTzMattz]

Love starting every day with this exercise. Thank you for creating this 😊

[Durga]

Dear Breath Central, this is great, just breathing, no talking or intrusive offering ideas about yourself. I am SO SO, glad to use the just the breath. Thank you so much, my breath hold is much better now.

[arnehoff]

I really like this silent version because I can choose whatever music I like to play in the background. Thank you!

[marieclairelalancette]

Merci 💥Excellente initiative de votre part Montréal 🎉 Québec

[yogatherapist]

Yep! That will be my starting point for tomorrow morning ! Thank you

[FovisYT]

I was so meditative that I accidently inhaled all of round 4 it felt like 10 seconds then I spent my eyes and saw the 15 sec rovery timer i was like what and then I did ekshale an did almost 2 min on same round I had to breath once

[saif]

I got Covid vaccine yesterday and now I have a fever. Also, I’m fasting, so I can’t take medicine (technically I could break my fast but I managing for now). This exercise is definitely helping me cope. It doesn’t lower the fever but it’s giving me a boost so I can wait until I’m allowed to eat again again. NOT A MEDICAL ADVICE!

[PabloTheOne]

This is great. Silence and clock. Can you do version 8 and 10 rounds?

[CristianoBaraghini]

Thank you wery much for your work.. it helped me a lot..

how many times we can repeat this technique a day?

I would like tu support you.. Can I donate something by Paypal?