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Breathing Course

  1. Find a comfortable position where you can sit or lie down without being disturbed.

  2. Close your eyes and relax your body.

  3. Place the tip of your tongue on the roof of your mouth, behind your front teeth.

  4. Inhale through your nose for a count of 4.

  5. Hold your breath for a count of 7.

  6. Exhale through your mouth for a count of 8, making a whooshing sound as you exhale.

  7. Repeat steps 4-6 for 4 rounds.

  8. When you are finished, take a few deep breaths at your own pace.

  9. Open your eyes and return to your normal activity.


  • You can do this exercise anywhere, at any time.

  • If you are new to this exercise, start with 2 rounds and gradually increase the number of rounds as you become more comfortable.

  • If you have any health concerns, talk to your doctor before starting this exercise.

  • To increase your Nitric Oxide when exhaling hum through your nose. 

  • The 4-7-8 breathing exercise is a simple and effective way to reduce stress and anxiety. It can also help you fall asleep more easily. If you are looking for a way to improve your mental and physical health, the 4-7-8 breathing exercise is a great option.

4-7-8 Breath

Stress Relief Breathing Methods

Sitting Meditation

Video Lesson

Wim Hof Breathing

Improve your cardiovascular heath 

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Wim Hof, often referred to as "The Iceman," has popularized a method of breathing exercises that bears his name, the Wim Hof Method. The Wim Hof breathing technique, a form of controlled hyperventilation followed by breath retention, has several reported benefits:

1. Increased Energy: The Wim Hof Method can increase energy levels by saturating the body with oxygen, helping individuals feel more alert and vibrant.

2. Stress Reduction: This method can stimulate the parasympathetic nervous system (responsible for rest and digest functions), resulting in a calming effect, reducing stress and promoting relaxation.

3. Improved Immune Response: Wim Hof's breathing exercises have been shown in studies to influence the immune system, potentially helping the body respond better to stressors and fight off diseases more effectively.

4. Enhanced Cold Tolerance: Coupled with cold therapy, this breathing technique can improve the body's resilience to cold temperatures. Wim Hof himself is known for his remarkable ability to withstand extreme cold.

5. Increased Physical Performance: The surge of oxygen helps clear lactic acid and fuels muscles, potentially improving athletic performance and endurance.

6. Improved Mental Well-being: Regular practice of the Wim Hof Method has been linked with increased mood and overall mental well-being, with some individuals reporting reductions in symptoms of depression and anxiety.

It's important to note that while many individuals have reported benefits from the Wim Hof Method, it may not be suitable for everyone, particularly those with certain health conditions. As with any new wellness practice, consulting with a healthcare professional before beginning is recommended.

The Wim Hof breathing technique is relatively simple and consists of three stages: controlled hyperventilation, breath retention, and recovery breath. Here are the steps:


Find a comfortable place where you can perform this exercise without interruption. You could be sitting or lying down, but ensure your body is in a position where it can fully relax. It's best to practice on an empty stomach or at least 2-3 hours after a meal.

Controlled Hyperventilation:

  1. Take a deep breath in, fully filling your lungs but without forcing it at the top. Breathe in through your nose or mouth.

  2. Exhale freely and without effort through the mouth, letting the breath go naturally, but not fully emptying your lungs.

  3. Repeat this cycle of deep inhalation and relaxed exhalation 30 times. You may experience tingling sensations or light-headedness, which is normal during hyperventilation.

Breath Retention:

  1. After the 30 breath cycles, take one more deep breath in, then let it out gently. Hold your breath after the exhalation and time how long you can comfortably retain your breath.

  2. If you feel a strong urge to breathe again, take a full deep breath in.

Recovery Breath:

  1. After the breath hold, inhale deeply to fill your lungs completely, hold the breath for about 15 seconds, then exhale.

This completes one round of Wim Hof Breathing. Wim Hof recommends starting with three rounds and gradually increasing the number of rounds and breath retention time as you become more comfortable with the practice.

It's important to perform this exercise in a safe and comfortable place, ideally seated or lying down. Do not practice while driving or in any other situation where losing consciousness could lead to harm. As with any breathing practice, if you have a medical condition, especially related to respiratory or cardiovascular health, please consult with a healthcare provider before beginning.

Wim's Video


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