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Wim Hof Breathing: Optimize Performance with Controlled Breathing & Oxygen Therapy

Updated: Nov 29, 2023

The Wim Hof breathing technique, named after the Dutch extreme athlete who developed it, has been gaining popularity and attention for its potential health benefits.

This breathing technique involves a combination of deep breathing exercises, breath retention, and cold exposure. While many individuals are using it as a means for stress relief and overall wellness, it can also be very beneficial as a pre-run workout.

Benefits of the Wim Hof Method of Breathing for Pre-Run Workouts:

1. Increased Oxygen Uptake

This breathing technique has been shown to increase oxygen uptake in the body, which can be beneficial for runners who need to breathe more efficiently during a workout.

2. Reduced Inflammation

Research has shown that the Wim Hof breathing technique can help to reduce inflammation in the body. This can be especially helpful for runners who may experience inflammation and soreness after a workout.

3. Increased Endurance

By improving oxygen uptake and reducing inflammation, this technique can help to increase endurance and overall performance during a run.

"I've seen how consistent practice of the Wim Hof breathing technique can enhance overall lung capacity and reduce stress levels, leading to improved athletic performance and better recovery. It's a powerful tool for endurance athletes looking to unlock their full potential, both on and off the race course.." - Sarah Crouch - A two-time Olympic Trials qualifier, coach, and 2:44 mins Marathon finisher.

Steps to the Wim Hof Breathing Technique:

It's important to note that this Oxygen Therapy technique should be approached with caution, as holding your breath for extended periods of time can be dangerous if not done properly.

It's recommended to start with shorter breath holds and gradually increase the length as your body becomes accustomed to the technique.Find a comfortable and quiet place to sit or lay down.

  1. Take 30 deep breaths in a row, inhaling deeply through the nose and exhaling forcefully through the mouth.

  2. After the final exhale, hold your breath for as long as possible.

  3. Inhale deeply and hold your breath for another 15-20 seconds before exhaling fully again.

  4. Repeat steps 2-4 for 2-3 rounds.

The Wim Hof breathing technique can be a beneficial addition to a pre-run workout routine. By increasing oxygen uptake, reducing inflammation, and increasing endurance, it can improve overall performance and help with recovery post-run. However, it's important to approach this technique with caution and listen to your body's needs.


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