One of my most powerful health Generating tools
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While there are a host of breathwork practices and tactics The Basic Wim Hof Breathing technique has gotten me much further than any other and when you look at the benefits. It’s not hard to wonder why.
If you haven’t searched him on YouTube yet you’re missing out! This guy is absolutely wild
known for completing intense feats of physical endurance in extreme temperature conditions, leading to over 20 world records. the Wim Hof Method is a series of breathing exercises that results in your ability to hold your breath for progressively longer periods of time on a negative breath hold.
you can begin with his basic breathwork technique. It consists of thirty cycles of continuous breathing, no pauses between each inhalation and exhalation. Each exhalation should be relaxed-meaning you should not force the exhale but should instead leave some air in the lungs, so that you breathe in more oxygen than you breathe out.
At the end of thirty breath cycles, exhale and hold your breath for as long as possible with no air in your lungs. This can be timed and recorded to track your gains. You will get the urge to breathe. At that point, inhale and hold your breath for as long as you can. You can squeeze your forehead a little to get more blood flow to the brain. Repeat this process, starting with the same thirty breath cycles again, for two or three rounds.
This breathwork technique dramatically stimulates hypoxia (lack of oxygen) and can even imitates hard training at altitude.
By holding your breath, you induce a positive stress response by turning on your "sympathetic nervous system," just as when you expose yourself to sauna therapy or cold thermogenesis. The results include:
An increase in red blood cells
The production of growth factors that lead to the development of new blood vessels, even in people with heart disease
The induction of nitric oxide synthase, which has a variety of positive effects on cell tissues and can even assist with vasodilation problems like erectile dysfunction
The induction of tumor protein p53, the "guardian of the genome," which protects your cells' DNA and prevents cells from becoming cancerous
Finally, stem cells, which are incredibly important to your tissue survival and repair, as well as to your overall longevity, can only survive in a state of hypoxia. Stem cells are abundant in fetal circulation, where oxygen levels are low. The mother's womb is very hypoxic, with oxygen concentrations matching those at the top of Mount Everest! After birth, the stem cells survive in various locations called niches in the body, such as bone marrow
Box breathing is a deep breathing technique that involves inhaling, holding the breath, exhaling, and holding the breath again in a rhythmic pattern. It is called box breathing because each step of the process is typically done for the same count, creating a box-like shape.
Box breathing is useful in situations where you may be feeling stressed, anxious, or overwhelmed. It can be practiced anytime and anywhere, making it a convenient tool for managing emotions and promoting a sense of calm. It can also be helpful before important events, such as presentations, exams, or meetings, to help improve focus and performance.
The effects of box breathing on the body include:
1. Relaxation: Box breathing helps activate the parasympathetic nervous system, which is responsible for calming the body's stress response. This can help reduce feelings of anxiety and promote a sense of relaxation.
2. Improved focus: By regulating your breathing and focusing on the breath, box breathing can help improve concentration and mental clarity.
3. Reduced heart rate and blood pressure: Deep breathing techniques like box breathing can help lower heart rate and blood pressure, promoting overall cardiovascular health.
4. Stress reduction: Box breathing can help reduce levels of cortisol, the stress hormone, in the body, leading to a decrease in stress and tension.
