How to learn to hold your breath for two minutes or more

There are many breathing exercises, practices, and gymnastics. Some are more effective, others less so. From the variety, everyone can choose the one that suits them. The author of one of them – Dutchman Wim Hof, also known as the “ice man”. He is able to withstand extremely low temperatures, and he owns amazing world records.

Blogger Gleb Karpov in his video talked about the peculiarities of Wim Hof’s method and explained how to learn this technique.

Who is Wim Hof?

In 2009, Wim Hof ran a half marathon without shoes in shorts at the Arctic Circle. And this is far from the only record of the Dutchman. He has developed a special set of breathing exercises. This method not only allows you to manage heat in the body, but also improves the immune system, sleep and mental health. Through concentrated breathing and cold treatments, a person can literally control their nervous system.

Such training allowed Hof to swim 66 meters under ice, conquer Everest wearing only shorts, run a marathon in the desert without a drop of water and set a world record for staying in a container filled with ice.

From a scientific point of view it seemed impossible, so the scientists decided to find out how Hof manages to do it, and conducted a series of tests. To their great surprise, it turned out that Wim and his students can control their autonomous nervous system at will: regulate the production of hormones, control the immune system and consciously warm their bodies.

The blogger could not believe it, because the autonomous nervous system is autonomous in that it works without human input. That’s why he decided to study the theory and try breathing practices in practice.

How does the breathing technique of Wim Hof work?

For a year, the blogger performed breathing exercises and cold treatments. Now he can stand under ice water and stay there for half an hour. At the same time, he does not freeze, but even warms up. When he gets into the shower, he begins to breathe in a certain way, concentrating his attention on different parts of the body.

No matter how fantastic this technique may seem, its effectiveness has been proven by scientists. So what problems can the Vim Hof breathing method help to solve?

It is used for a variety of purposes. For example, you can manage your immune system to cure autoimmune diseases, get rid of altitude sickness and consciously raise your body temperature when you are cold. Also, this type of breathing will increase your energy levels, reduce stress levels, speed up recovery after a workout, improve concentration and cardiovascular health.

Techniques for performing breathing exercises

1. Comfortable posture
Sit in a comfortable posture and make sure it is easy for you to inhale and exhale.

2. Deep breaths
You should inhale as deeply as possible, through your mouth. Try to capture as much air as possible.

3. Exhale without effort
You don’t need to exhale completely, just relax your lungs and let go of the excess air. Keep breathing like this, oxygenating your body, and observe your body. Any areas will be tense – relax them. Pay attention to the sensations. After 30 deep breaths you may feel a little dizziness and tingling in your fingers and toes.

4. Exhale + hold
After that, you need to exhale the air as much as possible, completely freeing your lungs from oxygen, and hold your breath. You will be able to stay out of breath for about two minutes. During this time, you can do meditation or stretching. Try doing push-ups, for example – you’ll be able to do twice as many as you normally do.

5. Inhale + Delay
After about two minutes, you’ll feel like you need oxygen again. Then abruptly draw in a lungful of air and hold it for 15 seconds. Then go back to step 1.

Do three circular approaches. When you’re done, you’ll feel collected, calm, and warm throughout your body.

If you have been diagnosed with asthma or have cardiovascular problems, consult your doctor before performing these exercises.

After performing such exercises under the guidance of a trainer, our correspondent was easily able to hold her breath for two minutes. And what personal records will you set?