Achieving deep sleep states while we are awake can be done and increases fat burning hormones and sex hormones allowing the body to recover or heal while we are awake.
Our normal resting state is too close to a stressful one so we need to lower the baseline further away from a stressful state. Breathing practices are a powerful way to do that.
Breath holding protocols are a type of breathing that increase how much co2 is in your blood forcing the hemoglobin swirling in your bloodstream carrying oxygen to release it into your brain, muscles, and other tissues that aren’t getting very much. In addition, when you hold your breath, the adrenal axis of your brain is activated, resetting your stress levels back to a cognitive level where you feel alert, fully present, and in control again.
Health Benefits
Slower heart rate
Higher heart rate variability
Lower blood pressure
More energy
Feel less stressed
Feel more relaxed
Long term adaptation of a higher co2 tolerance = feel less anxious
Lower inflammation
Activates telomerase proteins that protect the longevity of your cells
A 5 minute relaxing and restorative breath work protocol
Get somewhere safe, quiet, and ideally dark
Lay down on a comfy pillow or sit in a comfy chair
Start a 5 minute timer on your phone
Breathe in for 4 sec, hold for 6 sec, exhale for 8 sec
Do this 1-3 times per day, several days per week, for 1 month to get the benefits
Want to upgrade this? Download the Better Sleep App and listen to relaxing sounds +
Add Mid theta waves at 5 Hz or Mid alpha waves at 10 Hz to reduce stress
Add Healing waves at 174 Hz to relieve physical and mental suffering
Add Rejuvenation waves at 285 Hz to relieve feelings of guilt, jealousy, and fear
Add anxiety healing waves at 296 Hz to relieve feelings of worry and sadness
Add connection waves at 639 Hz to improve feelings of understanding and security
Add purify waves at 741 Hz to release emotional blocks and negative thoughts
Wim Hof breath work protocol
Do this before breakfast, lunch, or dinner so that your blood isn’t being directed to your digestive organs
Lay down on your bed or couch
Take a full breathe in using your tummy and chest, blow it out completely, repeat 30 times
on to the 30th exhale, hold your breath as long as you can (start a stop watch and see how long you can hold it). Eventually you’ll be able to get in the 1-2 minute range.
Then when you need to breathe again take a full breath in, hold for 15 seconds, then blow it all out
Repeat for a total of 3-4 rounds
Want to upgrade this? Download the Better Sleep App and listen to relaxing sounds +
Add Mid theta waves at 5 Hz or Mid alpha waves at 10 Hz to reduce stress
Add Healing waves at 174 Hz to relieve physical and mental suffering
Add Rejuvenation waves at 285 Hz to relieve feelings of guilt, jealousy, and fear
Add anxiety healing waves at 296 Hz to relieve feelings of worry and sadness
Add connection waves at 639 Hz to improve feelings of understanding and security
Add purify waves at 741 Hz to release emotional blocks and negative thoughts
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References
Epel, E. (2022). The stress prescription. Random House USA.
Hof, W. (2022). The Wim Hof Method: Activate your full human potential. Sounds True, Inc.