As you have experienced through this series of breathing protocols, the breath is a powerful and multi-faceted resource. It can relax you deeply, boost your brain power, quieten your anxiety, connect you with higher states and augment your health.

Today we’re going to focus on the health aspect and follow a protocol that Wim Hof has developed over many years. Wim Hof talks extensively about the healing power of the cold. Dubbed The Ice Man, he’s trekked up snowy mountains in his shorts and has the record for swimming under the ice without the aid of any underwater equipment. Most impressively, Hof has been able to withstand viruses that have been injected into his veins when he was being studied in a hospital environment.

The Hof Method is my Favourite

Hof offers a basic sample of his breathing protocol online and I like it so much that I do it most days. It not only oxygenates my system by the exaggerated deep breathing, but it also relaxes me because of its long breath holds.

Hof states that his protocol creates such vitality in the body that many ailments and illnesses heal on their own. You can read more about that on his site, Wimhofmethod.com. Or try his protocol out on his YouTube channel.

For those of you who wonder about the difference between the Hof Method and Soma Breathing, (which I am an instructor of), the latter was designed by Naraj Naik who was originally a student of Hof’s. Naik, was a pharmacist who healed his own serious health issue through breathing. He was so impressed that he redesigned the protocol, added powerful music and some other enhancements and made it more fun, but basically, it’s the same.

I am going to guide your through an example of the Hof method in the audio segment below. If you have any heart problems or other serious health issues like lung disease or cancer, please skip the breath holds.

The Hof Protocol Involves

The protocol will take about 10 minutes and involves taking about 30 very big inhales and exhales, then letting all the air out of your lungs and doing a breath hold for about a minute. If you find you need to take a breath before the minute is up, you can take a sip of air, let it out and continue holding.

After the breath hold, I will instruct you to take a big inhale and hold it for 15 seconds. If at any time during the protocol, you notice yourself getting tingling sensations, or a surge of body heat, that’s normal.

We will repeat this same procedure for 2 more rounds, except the breath hold will be longer in the second (a minute and a half) and even longer in the third round (2 minutes). Take sips of air as necessary.

Ready? HERE’S THE AUDIO

Once you’ve done the protocol, just notice the differences you feel in your body. I usually find I’m so much more relaxed but also feeling energized. It’s a lovely combination. It settles my blood pressure and heart rate down too, or so my Fitbit tells me. I just feel better. More alive and optimistic. That’s why I do it everyday. When I miss it, I notice the difference.

But that’s my experience. I’m interested in yours. Let me know what you think. karen@personalbest.org