Inside Breath Hold in Wim Hof Method
The "Inside Breath Hold" is the third and final phase of the Wim Hof breathing cycle. This phase follows the "Outside Breath Hold" (breath retention on the exhale) and involves a deep inhalation followed by holding the breath with the lungs fully inflated.
Performing the Inside Breath Hold:
- Transition from Outside Hold: Immediately after completing the outside breath hold, where you have held your breath on the exhale, transition to the inside hold.
- Inhale Deeply: Take a deep, full breath in, expanding your lungs to their maximum capacity.
- Hold the Breath: Maintain this inhalation, holding your breath comfortably with your lungs full of air. The typical duration for this hold in the Wim Hof Method is about 10-15 seconds, but it can vary based on personal comfort.
- Focus on Sensation: During the hold, concentrate on the sensation of fullness in your lungs and the increased oxygenation throughout your body.
Purpose and Benefits:
- This phase is designed to flood the body with oxygen, helping to rejuvenate and energize after the low-oxygen state during the outside hold.
- It serves as a moment of peak retention, where the body experiences a surge of oxygen, potentially leading to a feeling of euphoria or heightened awareness.
- Practicing the inside hold can strengthen respiratory muscles and increase lung capacity over time.
Approach and Mindfulness:
- It is important to approach this phase with mindfulness, focusing on the sensations in your body rather than striving for a specific hold time.
- As with all stages of the Wim Hof Method, the inside breath hold should be practiced with respect for your body's limits and without any forceful effort.
Safety and Comfort:
- Always practice in a safe environment, ideally sitting or lying down, to prevent any risk if you feel lightheaded.
- The inside breath hold, like all aspects of the Wim Hof Method, should be performed within your comfort zone, ensuring a balance between challenging yourself and maintaining safety.
By incorporating the "Inside Breath Hold" into your Wim Hof breathing cycles, you complete the full process of oxygenation and breath control that characterizes this unique and powerful breathing technique.
Inside Breath Hold Settings in Oxygenate+ App
The Oxygenate+ app provides an immersive experience for practicing the Wim Hof Method, especially during the "Inside Breath Hold" phase. This phase is carefully designed for user engagement and adherence to the recommended breathing techniques.
Customizable Hold Time
- User-defined Duration: The app allows users to set the breath hold duration in seconds, offering a personalized approach to each session.
- Default Duration: In line with Wim Hof's recommendations, the default setting for the "Inside Breath Hold" is 20 seconds, making it a practical starting point for beginners.
- Countdown Timer: As users engage in the breath hold, a countdown timer displays the time remaining, starting from the preset duration and counting down to zero. This feature helps practitioners to stay focused and aware of the hold time.
Transition and Notification
- Smooth Transition to Next Cycle: Following the "Inside Breath Hold," the app automatically transitions to the next breathing cycle, starting with the "Deep Breath" phase, or it concludes the exercise if all cycles are completed.
- Vibration Alert: At the end of the "Inside Breath Hold" phase, the app triggers a vibration alert on the Garmin device. This tactile notification serves as an intuitive signal for users to either transition to the next phase of breathing or to end the session. It ensures that practitioners can stay engaged in the exercise without constantly checking the screen.
The Oxygenate+ app's thoughtful design, including customizable hold times, countdown visualization, and vibration alerts, enhances the practice of the Wim Hof Method. It caters to a range of users, from those new to the technique to more experienced practitioners, by providing a supportive and interactive breathing exercise experience.
