When You'd Like to Wind Down Slowly | 8 Min Guided Wim Hof Breathwork
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Three slow rounds of mouth breathing: 4 seconds in and 4 out in round one, then 4 in and 8 out in rounds two and three. Phil also shows an exhale with Kaki Mudra, and some people use it in the evening. 00:00 Intro 01:24 Round 1 04:18 Round 2 07:05 Round 3 ⚠️ Before you practise Sit or lie down somewhere safe. Never practise while driving, riding, bathing, swimming or near water. If you can't hold your breath any longer, breathe in; this is not a contest. If you feel dizzy or uncomfortable, stop and return to natural breathing. If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Transcript (English)
Hey, I'm Philly. Today's breathing session will help you relax and find calm. It calms your nervous system—perfect before bed or whenever you need to release tension and stress. We'll do three rounds of slow breathing. In round one, breathe in for 4 seconds and out for 4. In rounds two and three, breathe in for 4 seconds and out for 8. Breathe in and out through your mouth. As you inhale, imagine breathing through a bubble tea straw.
Today we'll exhale using a technique called Kaki Mudra. Simply purse your lips as you breathe out. This helps slow your breathing. Let me demonstrate.
After each round of breathing, we'll hold our breath for one minute. This lets everything slow down as you settle into deep stillness. You can lie down or sit. Find your most comfortable position. Exhale fully. Get ready to begin.
3 2 1 Round 1 1 2 3 4
As you breathe in, feel your belly expand. Then let the breath rise toward your heart.
Feel your body expand as you inhale. Let go completely as you exhale. Breathe in, keeping your whole body relaxed. Five more breaths. With each exhale, sink deeper into relaxation.
Two more breaths. Breathe in deeply. Exhale fully. Relax your whole body. Hold for one minute. Bring your awareness into your whole body. Feel your heartbeat.
Ten seconds left. 3 2 1 Breathe in deeply. Hold. Keep your body relaxed. Enjoy how you feel right now.
3, 2, 1. Exhale fully. Great. For the next two rounds, breathe in for 4 seconds and out for 8. Get ready for round two. Exhale fully. 3, 2, 1. Round 2. 1, 2, 3, 4. 1, 2, 3, 4, 5, 6, 7, 8. With each exhale,
release all tension and stress.
Three more breaths.
Breathe in deeply. Exhale fully. Hold for one minute. Settle into the present moment. Feel your body from head to toe. Please like, subscribe, share, and donate to support Mingjing and Diandian. Ten seconds left. 3
2 1 Breathe in deeply. Hold.
3, 2, 1. Exhale fully. Get ready for the final round. You've got this. 3, 2, 1. Round 3 1, 2, 3, 4. 1, 2, 3, 4, 5, 6, 7, 8.
1, 2, 3, 4. 1, 2, 3, 4, 5, 6, 7, 8. Follow the rhythm of your breath.
Three more breaths.
Breathe in deeply. Exhale fully. Hold. Relax your whole body. Your head, neck, torso, and legs. Let go of your thoughts. Bring all your attention to your body.
Ten seconds left. 3, 2, 1. Breathe in deeply. Hold. Keep your whole body relaxed. 3, 2, 1. Exhale fully.
Well done. Let your breathing return to its natural rhythm. It's an honor to guide you through this practice. If you enjoyed it, please share it with those around you. You'll find a link to our LINE group below, along with a playlist of guided breathwork sessions. Thanks for watching.
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