Breathe Deeper
Focus and Calm
Use the square breathing technique to calm your body and focus your mind if you are in a tense situation- it works for the S.A.S. For help getting to sleep, extend the exhale to a count of 6 and reduce the last hold to 2.
Inhale for a count of 4
Hold for a count of 4
Exhale for a count of 4
Hold for a count of 4
Repeat 6 times
“High on your own supply”
Wim Hof, aka “The Iceman”, is a Dutch extreme athlete who has broken 21 world records related to cold exposure including climbing Mount Kilimanjaro in shorts. His adaptation of the Tummo breathing method is key to his approach, getting you “high on your own supply” of oxygen. It is a great way to start the day!
NB This method of breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down before using the techniques. Never practice while piloting a vehicle, or in or near bodies of water. It should not be used if you are pregnant or have a heart condition.
Find a quiet place and lie flat on your back with a pillow under your head. Let your shoulders, chest and legs relax.
Breathe deeply in and out of your belly, chest and head (use your mind’s eye to visualise this). Repeat this 30 times.
On the final breath, exhale “to the natural conclusion” (i.e. do not force any more air out) and hold for as long as possible (use a timer - you may find that you are able to do this for a lot longer than you would imagine).
Once the urge to breathe again is strong, inhale deeply and hold for 15 seconds, then exhale.
Repeat 3 times.
“I wanted to say how grateful I am to you for introducing me to the Wim Hof Breathing Method. The first few sessions were quite challenging but once I learned the correct technique I have found it to be beneficial in many ways. Firstly it helps reduce my back pain and is now a key plank in my management of this issue. It has also helped improve my core strength and when combined with pilates I am noticing a real difference. Finally, the meditative aspects of the method have helped my general feeling of wellbeing and stress reduction. I have noticed a huge improvement in my sleep quality and am sure the breathing is partly responsible for this.” - Banker, 60
Our Breathe Library
-
"Breath: The New Science of a Lost Art" by James Nestor
Want to stop snoring, improve your athletic abilities, feel healthier generally? Change what you do 20,000 times a day. Shortlisted for the 2021 Royal Society Science Book prize, “Breath” explores modern research showing us that making even slight adjustments to the way we inhale and exhale can make all the difference.
-
"Breathing Free: The 5-day Breathing Programme That Will Change Your Life" by Teresa Hale
Who would have thought that over-breathing was at the heart of our problems? At the heart of the Buteyko Method lies the recognition that some 200 diseases, including respiratory conditions like asthma, develop because of hyperventilation. The exercises in this book may radically improve the health of all those who embark on its 5-day programme. Although out of print, you can buy it from second-hand booksellers (see our link).
-
"The Atlas of Happiness: The Global Secrets of How To Be Happy"" by Helen Russell
So many of the international keys to happiness highlighted in this uplifting book are based on opening your lungs. Whether it is the Welsh approach of singing whenever you can, running in the wind, as prescribed by the Dutch, or opening your “cool heart” by taking a lesson from Thailand and taking 3 deep breaths whenever you need to find calm.