In the world of relaxation and rejuvenation, saunas have long been a popular choice for those seeking to improve their overall health and well-being.
But did you know that incorporating proper breathing techniques, such as Wim Hof's method, meditation, and deep belly breathing exercises, can significantly enhance your sauna experience?
By focusing on deep inhales, practicing box breathing, or square breathing, and even momentarily stopping your breath, you can harness the power of both cold air and hot air to reap the benefits of your infrared sauna session.
In this blog, we'll explore these powerful techniques and how you can include them into your infrared sauna routine, along side your guided sauna meditation, to help you reach new heights of relaxation and wellness.
We talked to Johannes Egberts, a performance coach and certified Wim Hof instructor.
Johannes has worked with numerous elite athletes, executives, and entrepreneurs, helping them unlock their full potential through a combination of breath work and cold therapy.
Join us as we dive into the deep on breathing techniques, ice baths, and other modalities to enhance both the body and mind's performance. First off, let's take a look at the Wim Hof breathing techniques and how you can incorporate them into your sauna routine.
Wim Hof Sauna Breathing Exercises
Breathing techniques are an integral part of any wellness routine, and the Wim Hof Method has gained significant popularity in recent years. This method emphasises the use of breath control and cold exposure to improve physical and mental well-being. Combining this method with infrared sauna therapy can amplify the benefits of both practices.
What Does Wim Hof Breathing Do?
The Wim Hof Method involves a specific breathing technique that involves deep, rhythmic breathing followed by holding the breath. This technique helps increase oxygen levels in the body, which can improve overall physical performance, mental clarity and errant stress response.
When combined with an infrared sauna, the benefits of the Wim Hof Method can be further enhanced. The heat generated by the infrared sauna can help relax the body and improve blood flow, which can allow for deeper and more effective breathing during the Wim Hof breathing exercises.
How To Do Wim Hof Sauna Breathing
To practice the Wim Hof breathing exercises in an infrared sauna, follow these steps:
- Sit in a comfortable place in your sauna and imagine your shoulders, legs, knees and neck to be completely relaxed. You can have your feet planted on the ground, have them cross-legged, or simply lie down. Begin taking deep, rhythmic breaths, filling the stomach and chest with air. Inhale deeply through your nose, filling your lungs and exhale fully through your mouth.
- Continue breathing deeply for several minutes until you feel comfortable with the rhythm, not letting your breath pause between inhalation or exhalation.
- After a few minutes, most people begin to take deeper breaths, inhaling as deeply as possible with their breath, deep into their chest, lungs and stomach and exhaling fully through the mouth. You should feel your body start to relax and your heart rate increases slightly.
- After a few rounds of deep breathing, start to hold your breath at the end of one mouth exhale. Hold for as long as you feel comfortable, relaxing your muscles and letting go of any tension, and then releasing your breath.
- Repeat this practice of the Wim Hof breathing technique for several minutes, taking breaks as needed.
By practising the Wim Hof breathing technique in an infrared sauna, you can maximise the benefits of both practices. Deep breathing can help increase oxygen levels in the body, while the heat generated by the sauna can improve blood flow and allow for deeper, more effective breath focus.
Breathing Exercises in Your Sauna: Belly Breathing
Diaphragmatic breathing, also known as abdominal or belly breathing helps relax the body and promote a calm mental state.
It involves inhaling deeply and exhaling slowly while focusing on contracting the diaphragm instead of using your chest muscles to pull in the air.
To do this correctly, first, lie down or sit comfortably with one hand placed on your stomach area. Inhale deeply through your nose and focus on feeling the hand rise up as you fill up your abdomen with air.
Exhale slowly through the mouth while feeling your abdomen contract back towards its original position.
Done properly, diaphragmatic breathing can help provide progressive muscle relaxation and reduce stress levels by increasing oxygen intake.
Additionally, because it slows your heart rate and increases blood flow to vital organs, it also has physical health benefits such as improved digestion and helps high blood pressure levels.
Is Deep Breath and Ice Baths Good to Incorporate into Your Sauna Practice?
Yes, breath focus and cold exposure can be powerful tools for enhancing your sauna experience and sauna health benefits.
The Wim Hof Method, with its focus on breathing, cold exposure, and mindset, offers a unique and effective approach to achieving these benefits. One of the biggest advantages of these wellness tools is that you can easily use sauna and cold benefits together, and the same goes for breathing exercises.
There's a reason why professional athletes are incorporating it into their training regime. Try incorporating the Wim Hof Method into your infrared sauna routine can be an excellent way to improve both your physical and mental well-being.