Breathing Exercises

1. 90/90 Belly Breathing

➔ This exercise or technique is used to teach and train diaphragmatic breathing with knees elevated to the 90/90
position. Teaching the diagram how to breath properly without thought can make a massive impact. The way we
live, we tend to breathe with our chest more, which leads to shallow breathing, less oxygen, and more CO2 (which
makes for an acidic body).

Begin in the supine posture by positioning yourself face up so that your back is on the floor with the feet on a wall, so the
knees are bent to 90 degrees and the hips are bent to 90 degrees. Neck and spine should be “neutral” and comfortable.
Place one hand on the upper chest and one hand on the lower abdomen.

1. Take a nasal inhalation and exhalation.

2. Nasal inhalation should be a low, slow 3 seconds
3. Then a brief pause
4. Nasal exhalation should be slow and full 4-6 seconds
5. Then a longer pause (2-3 seconds)
6. Then the next breath cycle
7. The air should expand the lateral portion of the stomach pushing your hands out.

2. Crocodile Breathing with Ankle Weights (Doesn’t have to be ankle weights)

➔ This exercise or technique is used to teach and train diaphragmatic breathing

Set-Up​​: Begin face down, so that your stomach is on the floor and place an ankle weight on the upper back and the lower
back. Place your forehead on your hands, both palms down, one covering the other. Make sure the chest and arms are
relaxed, and you are as "flat" as you can get; your neck should be relaxed and comfortable. You should feel that you are
on your chest not on the edge of your ribs.
Action​​: Breathe in through the nose and feel the air move down past the chest into the "stomach". When this happens, you
will feel the abdomen push out against the ground, this should happen naturally without you forcing your stomach out.
You should feel the air “hit” the ankle weight on the lower back first avoiding the ankle weight on the upper back until the
end of the inhale.

1. Take a nasal inhalation and exhalation.

2. Nasal inhalation should be a low, slow 3 seconds
3. Then a brief pause
4. Nasal exhalation should be slow and full 4-6 seconds
5. Then a longer pause (2-3 seconds)
6. Then the next breath cycle
7. The air should expand in a 360-degree fashion filling the “cylinder” of the abdomen.

3. Wim Hof Method

Okay, the last one is difficult at first, and there’s not as much research out on this one yet. It’s known as the “Wim Hof
Method”. He’s someone who has defied science time and time again (look up some of the crazy stuff he’s done) and is
convinced much has to do with the breathing he practices every day. I’m going to clip a link to YouTube where he walks a
gentleman who’s podcast I listen to through the exercise guided. You can follow along (that’s what I do). I can say this,
when I practice this method on a regular basis, I do notice a difference. And I believe as more science is done on him and
the body, it will be proven he was onto to something.

Guided Exercise ==> ​https://www.youtube.com/watch?v=RW1C_3OXhEs&t=955s

From His Website ==> ​https://www.wimhofmethod.com/practice-the-method

Quote From His Website

ADVANTAGES OF THE WIM HOF METHOD BREATHING EXERCISES
Practicing the specific breathing exercises of the Wim Hof Method will release your inner fire. The exercises are focused
on deep and rhythmic inhalations and exhalations, described by Wim as ‘controlled hyperventilation or power breathing’
and are followed by a retention time, where you hold your breath for a x amount of time. By practicing the breathing
exercises, you are releasing more energy, influencing your nervous system and changing various physiological responses.
You are inducing voluntarily a short stress response which ultimately will lead to more resilience towards everyday stress,
mentally and physiology and feeling more in control.

These breathing exercises are only one of three pillars that form the Wim Hof Method. The other two pillars are cold
therapy and training your mindset. When combined, the three pillars will help you to become stronger and gaining better
health. Known benefits of the Wim Hof Method include:

➔ Stress reduction
➔ Faster recovery from physical exertion
➔ Better sleep
➔ Improved sports performance
➔ Enhanced creativity
➔ More focus and mental clarity

The Wim Hof Method is also linked to reducing symptoms of diseases like rheumatoid arthritis, multiple sclerosis,
Parkinson’s disease, asthma, sarcoidosis, vasculitis, and several autoimmune diseases.