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Author Topic: The Wim Hof Method - Immune System Control  (Read 847 times)

Arimac

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The Wim Hof Method - Immune System Control
« on: March 05, 2018, 06:12:45 AM »

Any members have any experience performing The Wim Hof breathing technique?

The influence of concentration/meditation on autonomic nervous system activity and the innate immune response: a case study.
The concentration/meditation technique used by this particular individual seems to evoke a controlled stress response. This response is characterized by sympathetic nervous system activation and subsequent catecholamine/cortisol release, which seems to attenuate the innate immune response.

https://www.ncbi.nlm.nih.gov/pubmed/22685240

http://www.icemanwimhof.com/files/2016wimhofmethod-revealed.pdf

Step by step explanation breathing exercise.

1) Get comfortable
Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal.

2) 30 Power Breaths
Imagine you?re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body.

3) The Hold, retention after exhalation
After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.

4) Recovery Breath
Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.

5) After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.

When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Summary
- +-30 times balloon blowing
- Breathe in fully
- Breath out without force and hold until gasp reflex
- Inhale fully and hold for 10 seconds.
- Repeat until finished and recover from the breathing exercise
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JackTequila

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Re: The Wim Hof Method - Immune System Control
« Reply #1 on: March 05, 2018, 06:19:40 AM »

Never heard. I do pranayama sometimes. It's quite good...
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theshreddeda-rab

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Re: The Wim Hof Method - Immune System Control
« Reply #2 on: March 05, 2018, 09:12:16 AM »

Any members have any experience performing The Wim Hof breathing technique?

The influence of concentration/meditation on autonomic nervous system activity and the innate immune response: a case study.
The concentration/meditation technique used by this particular individual seems to evoke a controlled stress response. This response is characterized by sympathetic nervous system activation and subsequent catecholamine/cortisol release, which seems to attenuate the innate immune response.

https://www.ncbi.nlm.nih.gov/pubmed/22685240

http://www.icemanwimhof.com/files/2016wimhofmethod-revealed.pdf

Step by step explanation breathing exercise.

1) Get comfortable
Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal.

2) 30 Power Breaths
Imagine you?re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body.

3) The Hold, retention after exhalation
After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.

4) Recovery Breath
Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.

5) After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.

When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Summary
- +-30 times balloon blowing
- Breathe in fully
- Breath out without force and hold until gasp reflex
- Inhale fully and hold for 10 seconds.
- Repeat until finished and recover from the breathing exercise
Ive heard its a great technique... I also have done a technique during working out. Before heavy lift. 30 inhale/exhale then at the end exhale you dont breathe for about 10 seconds then breathe in as much as you can and lift that heavy shit. This should be a breathing technique thread... I hope others will chime in. Breathing technique s are very important
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MusclePunisher

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Re: The Wim Hof Method - Immune System Control
« Reply #3 on: April 07, 2018, 11:09:58 AM »

Sounds like Indian yoga breathing exercises.  Done many a time with my grandmother.
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Donny

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Re: The Wim Hof Method - Immune System Control
« Reply #4 on: April 07, 2018, 05:30:59 PM »

Good thread.. i meditate breathing is very important.. it?s Life !
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wicker558

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Re: The Wim Hof Method - Immune System Control
« Reply #5 on: September 12, 2018, 12:36:59 AM »

its basically oxygen blood saturation, from 98% to 99%, never got to 100%
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