A Morning Session to Start Your Day | 9 Min Guided Wim Hof Breathwork

Hey there. Today we'll try a unique breathing method scientifically shown to ease anxiety, improve sleep, and greatly boost immunity. Popular across Europe and America, this method was popularized by Dutch 'Iceman' Wim Hof, who broke 21 Guinness World Records. He used it to push human physical limits and invited scientists to study him. Through research, he showed he could train students in just 10 days to kill viruses in their bodies through breathing. Celebrities like David Beckham, Oprah, Justin Bieber, and Orlando Bloom are all dedicated practitioners of this method. We'll share more details in another video. For the next ten minutes, trust me.

Let your breath guide your body. Discover what your body can do. Practicing first thing in the morning is more energizing than coffee. Your body is the most amazing chemical factory in the universe. Breathing alone can change your body's internal environment. Scientifically proven benefits include helping with high blood pressure, autonomic nervous system dysfunction,

cancer, diabetes, and mental health conditions like depression. We'll put the relevant links in the description for your reference. First, find your most comfortable position. Lie down or sit.

If you're sitting, relax your upper body. Release any tension. Don't tense your muscles just to sit up straight. We'll do three rounds, with 30 breaths each. After the 30th breath, exhale fully. Hold for one minute. Then take a deep breath in.

Hold again for 15 seconds. Breathe in through your mouth. Take a big breath, like this. Let the exhale go like a sigh. It's okay if you can't hold for a full minute. Resume deep breathing until the next round. If you feel a little dizzy, that's normal.

Remember, never practice while driving or in water. Ready? Let your thoughts go. Just follow my voice. Round 1 Breathe in deeply. Let go. Breathe in. Breathe out. Follow the sound and rhythm of the breathing.

Breathe into your belly and chest. Feel your chest relax. Feel your lungs relax. Fill your lungs completely. Breathe in deeply. Let go. Breathe in deeply. You're doing great. Release all your stress.

Breathe in deeply. Let go. Fill your belly and chest with air. Feel your chest and belly relax. Breathe in deeply. Let go. Breathe in. Breathe out. Ten more breaths. Breathe in. Breathe out.

Breathe in fully. Last five breaths. Breathe in deeply. Let go. Two more breaths. Breathe in fully. Let go. Breathe in fully.

Exhale fully. Now we'll hold for one minute. Hold. Bring your awareness into your body. Notice the relaxation already there. Relax your toes, your fingers, and your lips. Bring your awareness to your eyes,

your neck, and the space between your eyebrows. Relax more deeply. Deeper into relaxation. Deeper into the present moment. Scan your body. Notice any tension. Let it soften. Feel your belly,

your chest, your neck, and the space inside your head. You're doing great. Keep going. If you can't hold any longer, resume deep breathing until the next round.

Ten seconds left. Five more seconds. 5, 4, 3, 2, 1. Breathe in deeply. Hold for 15 seconds. That's it. You're doing great. 5, 4, 3, 2, 1.

Exhale fully. Let's start the second round. Round 2 Breathe in deeply. Let go. Breathe in deeply. Let go. Just let the air out as you exhale.

Feel your growing lung capacity. Feel your back as you breathe. Breathe into your chest. Breathe into your belly. Fill up with air. Expand your body in every direction. Breathe in deeply. Let go.

Breathe in fully Fill your lungs Breathe all the way in Let go Feel the space inside your neck as you breathe Feel your body relax as you breathe in deeply Breathe deeply Let go

Breathe in Breathe out Take a deep breath Let go Breathe all the way in Breathe in Breathe out Five more breaths

Breathe all the way in Let go Breathe in fully Three more Breathe in Breathe out

Breathe in fully Exhale fully Next, we'll Hold for 60 seconds Begin Bring your awareness to your body Feel your calves Your thighs

And your belly Let your chest and arms Relax too If you feel tingling Or a change in body temperature That's normal It's okay if you can't keep holding Breathe deeply until the next round

Let your body relax more deeply Settle deeper into the present moment Scan your whole body Notice any tension Try to release it Feel the space in your chest and belly Feel the calm you've created for yourself Five seconds left

Five Four Three Two One Take a deep breath in Hold for 15 seconds That's it

You're doing great Five Four Three Two One Exhale fully Well done

This is the final round You've got this Round 3 Breathe in deeply Let go Breathe in deeply Let go Breathe in

Breathe out Fill your lungs Let go Fill your lungs Let go Like a balloon Fill it up Breathe into your back

That's it Breathe in deeply Breathe in Breathe out Breathe into your belly Breathe into your lungs Breathe into your neck Breathe into your head

Breathe with your whole body Feel your whole body breathing Fill your whole body Let go Fill your whole body Let go Fill your whole body Let go

Breathe in Breathe out Breathe in Breathe out Fill your chest and belly Five more breaths That's it Breathe in fully

Let go Two more breaths Breathe in deeply Breathe out fully Breathe in deeply Relax your body Exhale fully Begin your one-minute breath hold

This is our final breath hold You've got this In the first round I asked you to focus on how your body felt Now we're in round three Do you feel any different? Relax your ankles and knees Relax your pelvis

Relax your belly Feel the space between your ribs Feel your spine and back Relax your neck Relax your face Your tongue The back of your throat Feel your whole body

Notice where you're still holding tension Through this breathing practice, you're Restoring your mind and body And cleansing your life Do your fingers feel a little tingly? You're doing great Keep going Five more seconds

Five Four Three Two One Breathe in deeply Hold for fifteen seconds That's it

You're doing great 5 4 3 2 1 Exhale fully Your body feels more relaxed than ever

Return to normal breathing Enjoy the peace you've created

Life is often busy and stressful You work hard to make the most of each day And you're already doing so well Life often doesn't go our way But if we return to our body and breath We can find a peaceful rhythm again We can't control life's ups and downs But I'm learning to accept them both

To look beyond good and bad Because I know that either way It's all part of moving toward something better Because I know where I'm headed I trust the process And trust that the ups and downs are just part of it My life is whole Because I understand it

And trust it I'll let the music play for a few more minutes To give you some time to meditate If you'd like It's an honor to guide your breathing practice Thank you for this opportunity

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