WFM is very intense powerful exercise, I feel like its best to do in the morning when I want to have productive day. I love the feeling after WFM exercise, it will definitely be part of my life from now on. Still, HRV was second highest of all techniques, averaging 59. WFM produces hormetic response and benefits can be seen later on. WFM results didn’t stand out but its not fair to compare WFM to other breathing techniques in terms of lowering blood pressure immediately after exercise. This way of doing it felt better to me than mouth breathing which was taught in the workshop 2018. James Nestor encouraged breathing through nose when doing WFM. Reading James Nestor’s book Breath got me back to Wim Hof breathing. Whole experience was amazing but I kinda forgot WFM as everyday life continued. Most memorable moment is however being in the freezing cold lake many minutes, much longer than I thought I could endure.
I still remember vividly strange tingly sensations that appeared with WFM breathing. I participated two day WFM course in 2018. Good video recap of Wim Hof method brain over body study Good video recap of Wim Hof method immune system study Guided Wim Hof method breathing with master himself Study was named “Brain over body” which is apt name for this phenomenon. Based on fMRI and PET/CT imaging, results showed that Wim Hof can induce activation of periaqueductal gray area (PAG) in the brain, which is associated with pain tolerance and general well-being. In this study Wim Hof was exposed to cold water, his body temperature should have dropped significantly but instead it remain flat. Second highly cited study focuses on Wim Hof and his ability to withstand extreme cold. Study speculates that reason for this is probably increase in epinephrine and subsequent attenuation of the inflammatory response, caused by breathing techniques.
Wim Hof trained group experienced fewer flu like symptoms, and symptoms disappeared faster. Both groups underwent experimental endotoxemia (bacterial injection) which is known to cause sickness. Study investigated two groups, intervention group which trained Wim Hof method for 3 days and control group. First study on 2014 revealed that with Wim Hof method it is possible to influence your immune system. Scientific studies on Wim Hof method has been noticed by mainstream media. Increased energy and reduced stress levels. I breath through nose and sit comfortably on the sofa. Round 4: 40 breaths + breath hold for 3 minutes Round 3: 40 breaths + breath hold for 2 minutes 30 seconds Round 2: 40 breaths + breath hold for 2 minutes Round 1: 40 breaths + breath hold for 2 minutes I did Wim hof method with following details: Wim Hof method differs vastly from other techniques in this experiment, breath per minute can be almost 30 breaths per minute. Basic idea is four rounds of 30-40 breaths and between rounds retention phase (stop breathing). Wim Hof method is more complex than other breathing techniques, this requires little bit more explanation. My result with resonant coherent breathing Guided Resonant coherent breathing exercise Resonant breathing improved HRV, mood and blood pressure. ĭeep breathing is potential tool to improve cognitive performance and decrease harmful effects of stress. ĭeep breathing can improve mood and decrease stress. Meta-analysis from 2017 concluded that controlled slow breathing has positive effects on blood pressure and HRV. I was happy find out lots of research on deep breath, here are key take ways:ĥ,5 breath per minute is optimal for improved HRV compared to other breathing rates.
Resonant coherent breathing doesn’t have to be 5,5 seconds inhale and exhale, optimal range can vary depending on individual. I searched scientific literature to find out benefits of deep breath, anything from 4 – 10 breaths per minute. įor relaxation and health benefits (lower blood pressure and increased HRV) That is way under normal breathing rate which is 12 – 20 for adult in rest. I did it 6 seconds for each, making it 5 breaths per minute. Most popular duration is 5,5 seconds inhale and 5,5 exhale, no pauses between. Its deep breath with same duration for inhale and exhale.
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