Exercise ONE
BREATHING TECHNIQUE FOR STRESS RELIEF.
Although we know that stress is bad. It disrupts your sleep, the vitality of your body and causes poor resistance. Tension and stress are sometimes unavoidable. Especially if you have a (busy) job, raise children, have a social life and like to keep developing yourself.
Okay breath in, breath out.
Because especially for these moments there are relaxation exercises to relax again instant.
Before you get started, keep these tips in mind:
√ Choose a place to do your breathing exercise.
√ It could be in your bed, on your living room floor, in your car, or behind your desk at work.
√ Don’t force it. This can make you feel more stressed.
Let’s Start!
Step 1: Breathe in through your nose (3 seconds). Let your belly fill with air.
Step 2: Hold your breath (2 seconds)
Step 3: Breathe out through your nose (5 seconds)
Step 4: Hold your breath (2 seconds)
Repeat and start again with step 1.
Continue for 2 to 5 minutes.
Place one hand on your belly. Place the other hand on your chest.
As you breathe in, feel your belly rise. As you breathe out, feel your belly lower. The hand on your belly should move more than the one that’s on your chest.
Exercise TWO
√ increased energy
√ better sleep
√ reduced stress levels
√ heightened focus and determination
√ increased willpower
√ stronger immune system
FEEL THE DIFFERENCE
WIM HOF BREATHING TECHNIQUE
A round of the Wim Hof Method breathing technique is as follows:
Step 1 | Get Comfortable
Sit in a meditation posture, or whatever is comfortable for you to expand your lungs freely without any feeling of constriction. You can also lay down.
Step 2 | 30 Power Breaths
Imagine you are blowing up a balloon. With your eyes closed, inhale through the nose or mouth and exhale through the mouth in powerful bursts. Keep a steady pace and use your midriff fully as though it is a balloon. Repeat this steadily 30 times. You might experience light-headedness and/or tingling sensations in the body. That’s normal.
Step 3 | The Hold – Retention After Exhalation
After the 30 rapid breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Now, let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.
Step 4 | Recovery Breath
Inhale to full capacity. Feel your chest expanding and when you are at full capacity, hold the breath for around 10 seconds and this is round 1! This cycle can be repeated 3 more times.
Step 5 | Enjoy the feeling
Having completed the breathing exercise, take your time to enjoy the feeling afterwards. This feeling will be more and more like meditation. After doing the breathing exercises and when you are feeling comfortable, don’t forget taking the cold shower.
TIPS FOR BEGINNERS,
Here are some general pointers for people who are new to Wim Hof Method breathwork:
If you are unable to breathe through your nose due to congestion or other reasons, mouth breathing is OK.
Use the cue “belly, chest, head” when inhaling to remind you to use all of your lungs.
Consciously relax your jaw and the muscles in your neck and upper shoulders. Otherwise, you may experience tension headaches.
Let go of any competitive mindset. It doesn’t matter how long you hold the 30th breath.
While holding your breath, use a nose clip or pinch your nose to avoid taking in microsips of air, if necessary.
Use the breath retention phase to witness your own thoughts and your body’s response.
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Hi, I am Marc, founder of Oxygenic.
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