Outside Breath Hold (Breath Retention on the Exhale)

The "Outside Breath Hold," also known as "Breath Retention on the Exhale," is a critical component of the Wim Hof breathing technique. This stage occurs immediately after a series of controlled deep breaths, where the practitioner fully exhales and then holds their breath for an extended period. This practice is believed to influence the autonomic nervous system and increase the body's tolerance to carbon dioxide.

How to Perform an Outside Breath Hold:

1. Complete the Breathing Cycles: Start with the Wim Hof breathing cycles, which involve 30-40 deep, rhythmic breaths.
2. Exhale Fully: After the last deep breath, exhale completely, releasing as much air from your lungs as comfortably possible.
3. Hold Your Breath: Enter the breath retention phase by holding your breath on the exhale. Do not inhale immediately after the exhalation—instead, remain in this state of empty lungs.
4. Embrace the Stillness: Stay in the breath hold for as long as you can without force. The aim is not to push to the point of discomfort but to maintain a relaxed state.
5. Listen to Your Body: Pay close attention to the signals your body sends. The urge to breathe will eventually arise, guided by an increase in carbon dioxide levels in your blood.
6. Resume Breathing: When you feel the need to breathe again, take a deep, controlled breath in and hold it for 10-15 seconds before releasing. This marks the end of one complete cycle of the Wim Hof Method.

Benefits of Outside Breath Hold:

• Increased Mental Clarity: By focusing on breath retention, practitioners often experience a heightened sense of mental clarity and calm.
• Enhanced Concentration: The practice can lead to improved concentration and a meditative state due to reduced external stimuli.
• Improved Physiological Response: Regular practice may lead to better control over the body's stress response and an improved immune system.

Safety and Considerations:

• Always practice in a safe environment, ideally sitting or lying down, to prevent any risk of injury if you become lightheaded or faint.
• Never practice breath holds while driving, underwater, or in any situation where losing consciousness could be dangerous.
• It is advisable to start gradually and increase the duration of breath holds over time as you become more comfortable with the practice.

Remember, the "Outside Breath Hold" is a practice that requires mindfulness and respect for your body's limits. Incorporating it into your routine should be done thoughtfully, with an emphasis on personal safety and well-being.