Welcome to a guided breath session using the Wim Hof Method.
This session will consist of four rounds.
Each round is about 30 to 40 inhalations with a retention time at the end.
We'll increase our retention times from one minute to three minutes in this session.
To do this breath work,
You just need to come to a place that's safe and that's comfortable.
Begin by breathing and move into a retention.
At the end of each round,
You hold at the exhalation.
Beginning round one,
Breathe in and let it go.
Breathe in and let it go.
Breathing all the way into your belly,
Let it go.
Breathe in and release.
Continue this rhythm.
Breathing in,
Letting go.
Don't worry so much about the exhalation.
Just breathe in and release.
Letting this fill your entire torso,
Breathe,
Expand,
Release.
Bring it into your body and then release it.
Not worrying about the exhale,
Just bring it in,
Letting go.
We are bringing more oxygen into the body.
This is feeding your body.
This is feeding your muscles.
This is feeding your organs.
Breathe in,
Expand through the ribs and release.
Breathe in,
Let it go.
All the way in,
Release.
We are bringing and feeding your body oxygen.
It is making white blood cells.
It is feeding your brain.
It is feeding your organs.
It is feeding your entire body.
Breathe in,
Let it fill you.
Expand and release.
Five more breaths.
Breathe in,
Let it go.
All the way up,
Let it go.
Breathe in,
Two.
Let it go.
Last breath.
Breathe all the way in.
Now let it go and hold the breath.
Sitting here somewhere between an inhale and an exhale.
Just be here if you feel it.
Listen to your body.
You may feel a sensation in your hands,
Your feet.
Maybe even a ringing in your ears.
Just be here.
Nowhere else.
Your body has plenty of oxygen.
It is your conditioning that says I need to breathe more.
But your body has plenty of oxygen.
You just want more air.
Twenty more seconds to go.
Hold the breath.
Just be here.
Ten more seconds.
You got this.
Five,
Four,
Three,
Two,
One.
Breathe in and hold at the top.
Squeeze from your belly.
Squeeze it up through your torso to the back of your neck,
To the back of your head,
To your third eye.
Squeeze and release.
Beginning round two.
Back into that rhythm of breathing in and letting go.
I want you to see if you can.
Bring it in.
Bring it in.
Expand and let it go without thinking about the exhale.
Just breathe in and release.
I want you to see if you can take this attention inward as you breathe.
Feel your ribs expand.
Feel your heart lift and release.
Bring it in.
Let it go.
All the way up.
Let it go.
This is only 30 breaths.
You can do this.
Keep going.
Keep moving.
Doing this for yourself.
Breathe in and let it go.
We are activating the nervous system.
There are lots of things starting to fire here.
We're starting to produce chemicals and the endocrine system is starting to light up with all kinds of feel-good endorphins.
Breathe in.
Let it go.
All the way up and release.
Breathe in.
Expand.
Release.
All the way up and let it go.
Keep following this rhythm.
I want you to see if you can.
Just keep moving.
Don't slow down.
We're almost there.
Only 15 breaths to go.
Breathe in.
Let it go.
All the way up.
Let it go.
Breathe in.
And release.
Ten.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
Last breath.
Bring it all the way in.
Release.
And hold the breath.
Bring the breath for two minutes.
Just be here.
Right here.
Feel.
Not at the end of your exhale.
Not at the beginning of an inhale.
Somewhere in between.
And simply focusing on the space between your eyes.
Just relaxing.
Relax your shoulders.
Relax your forehead.
Relax your hands.
Relax your face.
Just here.
Your body has plenty of oxygen.
It has all that it needs.
Just be here.
Feel.
You might start to feel a tingling in your hands.
Even a ringing in your ears.
This is your nervous system.
This is your electrical system.
And it's fiery.
One minute is past.
Only a minute to go.
You got this.
You are lighting up this electrical circuit within you.
You are turning the switches to your health.
You are turning the switches to being able to light up this adrenaline,
This response that's happening.
As you hold it,
This is very stressful on the body.
And we are calming it.
We are calming it.
You are in control.
You are the alchemist.
You are your own healer.
30 seconds to go.
You got this.
If you have to breathe before I cue it,
It's okay.
See if you can stay here.
Ten seconds to go.
Eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
Breathe in.
Hold at the top.
Now squeeze your belly.
Squeeze the space behind your heart.
Squeeze the back of your neck.
Squeeze your forehead.
Squeeze.
Pressurize this oxygen,
Pushing it to your brain stem.
We are firing up these neural pathways.
And then release.
Moving into round three.
Let's start back into that rhythm.
Breathing in.
Fill your lungs.
Release.
You know the rhythm here.
Just breathe.
Breathe in.
Release.
You know the rhythm.
Concentrate.
Bring it in.
Release.
Don't concentrate on the exhale.
Just focus on the next inhale.
Bring it in.
Let it go.
All the way up.
And release.
Continue.
Like a wave.
Into the belly,
Into the heart,
And all the way out.
It doesn't matter if you bring it in through your nose or your mouth.
Just bring it in.
And more.
You got this.
Come on.
Ten.
Nine.
Eight.
Seven.
Six.
Four.
Three.
Two.
Take a giant breath in.
And hold at the bottom of the breath.
Exhale.
And hold.
And release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Release.
Focus now.
Focus.
I hear you.
Bring the breath in two and a half breaths.
If you need to breathe before I cue it,
That's fine.
See if you can be here.
A couple techniques I use is I feel as though I need to breathe.
Bring my attention back to my heart.
Simply taking two fingers,
Tap at the heart.
Just tapping at the heart.
Maybe you swallow.
And squeeze.
Focusing this attention right towards your torso.
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap,
Tap.
Bringing the attention right there,
Nowhere else.
Just focusing.
Just be right there.
Feel.
Your hands may be getting cold or maybe even warm.
Feel the tingling sensation.
Only a minute left to go.
You can do this.
You got this.
Just be right here.
If you need to breathe before I cue it,
I understand.
It's great.
You're doing so well.
It's okay.
This is your practice.
Constantly improving.
Constantly moving forward.
But the time is not what matters.
It's how you feel.
It's not about how long you can hold your breath.
What are you feeling?
Only 20 seconds to go.
It's hard here,
I know.
Just tap your heart.
Tap this space.
Focus.
Swallow.
Tap,
Tap,
Tap for five,
Four,
Three,
Two.
Breathe in.
Hold at the top.
Now squeeze.
Now squeeze.
Pull it all the way up.
And release.
And release.
Moving into our fourth and final round.
Start back into that rhythm.
You've already done a lot of breaths.
And you're doing so well.
Breathe in.
Let it go.
Keep breathing.
Let it go.
You've done so well.
Finishing this final round.
This is where we really start to see that we are the alchemist.
We start to feel it in all of our body through our toes.
So our hands continue to breathe.
Let go.
All the way up.
Bringing it all the way in.
And let go.
Breathe in.
And release.
You got this.
See if you can expand and roll your shoulders back here.
Open.
And let it go.
Fully in.
Now let it go.
Don't worry about the exhale.
Just fully in.
Let it go.
It'll happen.
The exhale will happen.
Fully in.
Let go.
Only 15 breaths to go.
All the way up.
Let it go.
Release.
10 more breaths.
Breathe in.
Come on.
Breathe in.
Breathe in.
All the way up.
5 more breaths.
Come on.
4 3 2.
Now take a giant breath here.
All the way up.
And release.
Hold at the bottom.
3 minutes.
Breath hold.
Be here.
Nowhere else.
Just here.
Right here in this moment.
You creating your own alchemy.
You're creating your own alchemy.
You're holding the chemical process within your body.
We are firing on all cylinders.
The nervous system is going nuts.
And here you are.
Calm.
Sitting amongst it all.
So you are orchestrating a giant symphony.
Or you're guiding traffic through the most busy traffic jam.
You are the hero here.
Just holding your breath.
Just in the middle of it all.
Conducting.
Turning on and off switches within your body that you didn't even know you had.
Now there they are.
Ready for you to reach for.
Turning on your arm.
Helping your immune system.
Firing things in your lymphatic system.
Firing in the endocrine system.
You are powerful.
You are so powerful.
We're halfway there.
We're halfway done.
You've already done half of it.
Now let's finish the other half.
You need to come back to that tapping.
Tapping right on the breastbone.
Just tapping.
Focusing right there.
Center.
Focusing right on your arm.
If you need to breathe before I cue it,
It's okay.
I understand.
This is a process that you are learning.
You can take a breath in,
Release,
And then hold at the bottom again.
See if you can stay here.
See if you can stay here.
For one more minute.
You're almost there.
30 seconds to go.
Ten,
Nine,
Eight,
Seven,
Six,
Five,
Four,
Three,
Two.
Take a giant breath in.
Hold at the top.
Squeeze.
Squeeze from your root all the way to your crown.
Squeeze.
And release.
Arrive here.
And release.
And release.
