Playing around with Wim Hof Method
Tested out this sequence with a small group of Brazilian Jiu Jitsu athletes.
My goal was to get lift off from them and see how they felt afterwards with their recovery after 90 minutes of 5 minute free roll rounds.
We also had three women who didn’t train join us as pictured.
Warm-up sequence
1 song, approximately 6min, 4-7-8 breath to ground: 4 second smooth full inhale, 7 second relaxed hold, 8 second smooth & relaxed deep exhale.
Main sequence
4 rounds of each, toggling between advanced & fundamentals
Wim Hof Advanced:
+ 20 or so breaths at gear 1, inhale through nose exhale through mouth, super easy and relaxed. This effort level is compared to a gentle walk
+ 20 or so breaths at gear 2, inhale & exhale through the mouth, picking up the intensity & speed of breaths. This effort is compared to an easy jog, not a full sprint yet!
+ Final 20 or so breaths at gear 3, inhale & exhale through the mouth, totally committing to the inhale with an easy letting go for exhale. This effort is compared to sprinting based on the individual’s desired intensity.
> Breath retention with optional build of squeeze from feet up to head stopping at all major chakra points for only 20-30 seconds. Easy, smooth, prolonged exhale at the end of the holdWim Hof Fundamentals:
+ 30-40 full inhales through the nose with easy exhales through the mouth.
> 90sec breath retention at the bottom of the last exhale.
+ Inhale fully with optional build squeeze per above description at the end of 90sec breath retention.
Repeat #1 (advanced) and #2 (fundamentals) three more times to make for 4 total rounds.
Warm down sequence
To calm the central nervous system back down, 1 song (~5-6min) of Bharamari breath using 4sec smooth & full inhale, 8sec smooth & full exhale