In a previous post, I explained why you should consider a breathwork practice.

This post gives you everything you need to get started. Today.

I often teach the Wim Hof method to breathwork beginners. I literally watch their minds shift when they experience it. Listening to their feedback never gets old. If anyone has doubts about the power of breathwork, this method will dissolve them in a single session.

Wim Hof will guide you, step by step, through three rounds of breath (30 breaths/round) with retention.

Four things to know to get started:

1. Lie down on your back

This is a relatively aggressive breath practice. You may feel tingling, and/or a bit lightheaded. You’ll likely notice your body temperature changing. I’ll follow up with another post on what these things mean and why they are actually beneficial. For now, just begin this practice lying down.

2. Focus on the inhale

Pull the air in to the belly and chest on the inhale. Make the inhale your primary focus. The exhale is a natural, passive release. A gentle “letting go”.

3. Breathe in through the nose or mouth/breathe out through the mouth

Many breathwork practices are conducted exclusively through the nose. With the Wim Hof method, the exhale is always through the mouth. I instruct my beginners to start this practice through the MOUTH (both the inhale and exhale) because it gets them inhaling deeper (more oxygenation) right away.

4. If you can’t hold your breath for the full length of the retention at the end of the round, that’s normal

At the end of the 30-breath round, you’ll EXHALE FULLY, then hold. Tip: If you need to breathe, take a sip of air, exhale it out, and hold again. Do this until the end of the retention. Practice this a few times, and you’ll master the full length of retention very quickly, which indicates you’ve increased your lung capacity.

CLICK HERE to try the 3 round, 11 minute guided Wim Hof session.

Consider starting your day with Wim. Or, if you hit a point in your day where you’re feeling scattered and struggling to focus, try this breathwork. It’s the ideal mid-day reboot.