Who does not know the problem? After a hard day at work or at university, in the evening you feel drained and lacking in energy , so that you do not feel like doing more activities such as sports, personal development or important time with friends and family.

Ignoring this warning signal for a long time can lead to a vicious circle from which it becomes difficult to get out again. Worse, this signal can be a harbinger of physical and mental problems .

To counteract the whole thing, we would like to introduce you to Wim Hof ​​breathing , a method that gives you the following advantages :

1. Mental and physical relaxation by reducing stress levels.

2. Improved sleep quality and thus higher regeneration.

3. Optimizing your ability to concentrate and comprehension during sports, at university or at work.

4. Increase in energy level and greater willingness to perform.

5. Bonus : We'll show you how the Wim Hof ​​Method can help you achieve your goals .

What is Wim Hof ​​breathing?

The Wim Hof ​​breathing technique was developed by the Dutch extreme athlete Wim Hof ​​(also known as "The Iceman"), which among other things helped him to set the record for the longest ice bath. This is a meditation method that aims to increase body temperature and recalibrate focus .

In recent years there has been a regular hype about the Wim Hof ​​Method and guided workshops are offered worldwide.

What happens to the body during Wim Hof ​​breathing

Through the systematic hyperventilation (intensive breathing) during the Wim Hof ​​breathing technique, our blood is supplied with a higher volume of oxygen while the proportion of carbon dioxide is reduced .

This carbon dioxide reduction also reduces acidity in the body , which is responsible for muscle pain and headaches, fatigue, listlessness and poor concentration .

Instructions for Wim Hof ​​breathing

Before we go through the Wim Hof ​​breathing technique with you step by step, we have to point out that you should never practice this breathing technique standing up or while driving. Beginners may experience dizziness.

So make yourself comfortable at home or in the office, lie down or take a comfortable seated position.

round 1

1. Inhale and exhale deeply 30 times : Make sure you consciously take strong breaths so that your body and lungs can absorb a high volume of oxygen.

2. Hold your breath for 30 seconds: On your last breath , take in as much air as you can. Then hold the air in your body for 30 seconds. You will be able to feel your heartbeat during this time and you will feel your body warming up.

3. Exhale and hold your breath for 15 seconds : When the 30 seconds are up, exhale and hold your breath for 15 seconds, and then exhale relaxed.

Now it's on to the next round without a break.

round 2

1. Inhale and exhale deeply 30 times : Make sure you consciously take strong breaths so that your body and lungs can absorb a high volume of oxygen.

2. Hold your breath for 60 seconds: On your last breath , take in as much air as you can. Then hold the air in your body for 30 seconds. You will be able to feel your heartbeat during this time and you will feel your body warming up.

3. Exhale and hold your breath for 15 seconds : When the 30 seconds are up, exhale and hold your breath for 15 seconds, and then exhale relaxed.

It can be exhausting at the beginning but try to start the last lap without a break.

round 3

1. Inhale and exhale deeply 30 times : Make sure you consciously take strong breaths so that your body and lungs can absorb a high volume of oxygen.

2. Hold your breath for 90 seconds: On your last breath , take in as much air as you can. Then hold the air in your body for 90 seconds.

If you can't hold your breath for 90 seconds, exhale as soon as you have to and move on to the next step. Over time, the capacity of your lung volume improves, so that you can easily manage the 90 seconds.

3. Exhale and hold your breath for 15 seconds : When the 30 seconds are up, exhale and hold your breath for 15 seconds, and then exhale relaxed.

You managed! Explore your body and your mind. Do you already feel a light and carefree feeling?

Use the Wim Hof ​​Technique for 90 days and keep a journal of the physical and mental changes. This is the best way for you to judge after the 90 days whether this meditation technique has helped you.

Video guided breathing with Wim Hof

We can especially recommend the video by Wim Hof ​​for beginners, in which he personally accompanies you through the three rounds.

Bonus Tip: Achieve your goals with the Wim Hof ​​Method

During the Wim Hof ​​Breath you make sure that your thoughts are in the here and now, so you are fully in focus . Now use the pauses while holding your breath to visualize your goals .

As your body is pumped with adrenaline and your biochemistry is working overtime, your consciousness is much more receptive and your visualization can be better connected to emotions . These emotions serve as a bridge between your awareness and your visualization, allowing you to reprogram your habits so that you achieve your goals.

The technique of visualization is used by many athletes and successful individuals and is an important part of human psychology and development.

Conclusion

If you want to perform at a high level over the long term, then it is important that you take good care of your mind and body and don't ignore warning signs such as tiredness, listlessness and pain.

Combine the Wim Hof ​​breathing technique with visualization to program your consciousness according to your desires so that you can achieve your goals.