This breath mix is designed to gear up the physiology with enough CO2 build-up to maximize oxygen transport with the blood during O2 build up of the later portion of the practice.
As a reminder, CO2 build-up triggers the body to think there’s a lack of O2 similar to traveling to altitude. The body in return prepares itself with release of more (larger) red blood cells, Erythropoietin (EPO), and other mechanism to maximize the capture, extraction, transport, and transfer of Oxygen to working areas of the body.
4x4x4x4 box breath to ground
4 count inhale
4 count hold
4 count exhale
4 count holdRepeat the following sequence twice using a gear system of 1 = easy, 2 = moderate effort, 3 = maximal sprint effort being able to sustain effort for 5min so self-awareness of intensity is critical:
+ 5min inhale through the nose counting to 4, exhale through the nose for at least 4 similar counts or longer
+ Same as above but gear 2 with more intensity
+ Same inhale as above, but now exhale through the mouth
+ Kick up to gear 3 sprint and use mouth for both inhale & exhale
+ A 30-45 second breath hold with optional squeeze build from toes to head and back down on last inhale breath
+ Repeat for round 2A few rest, grounding breaths
2 rounds of Advanced Wim Hof Breath:
+ 20 breaths gear 1, option to inhale either through nose or mouth but exhales are always through mouth
+ 20 breaths gear 2
+2 breaths gear 3
+20-30 sec breath hold with optional squeeze at top of final inhale
+Repeat for second roundOffer ample time and space to recover, stay still, take inventory of your body and how you feel.