What is focused breathing?

The purpose of this technique, inspired by the dutch 'Iceman', Wim Hof, is to increase oxygen intake and alkalize the blood, while the breath retention is said to help reduce inflammation and strengthen the immune system. The method is based on the idea that breathing exercises can help the body adapt to extreme conditions, such as cold exposure.It is important to note that this technique should be practiced with caution and under the guidance of a qualified instructor, as breath retention can be dangerous for some individuals, particularly those with certain medical conditions. The practice is often combined with cold showers or ice baths, meditation, and physical exercise to further enhance its benefits. Disclaimer: This app is by no means officially related to Wim Hof, his teachings or his methods. It is a personal fan project.

Instruction

1. Relax and sit or lie down in a quiet environment. Never practise these techniques in a dangerous environment such as deep or cold water.
2. Select wheter to practise focused or power breathing and push the button to start the counter.
3. Inhale and exhale profoundly either through your mouth or nose, following the pace of the displayed counter and the audio guide. Each pace represents one full inhale and exhale.
4. When the counter reaches 40, exhale completely without pushing and hold your breath for as long as you can.
5. When you feel the urge to breathe again, push the button to stop the stopwatch and inhale deeply.
6. Hold your breath again, now with your lungs full of air, for another 15 seconds and then exhale completely.
7. The next round starts immidiately after the exhale. Repeat the cycle 3 times.
8. You can find the tracked duration of your breath retention on the tracking page afterwards.
9. If you decide to take a cold shower or ice bath after the exercise, you can add the duration manually on the tracking page.

What is power breathing?

Proponents of the method claim that it can improve immune function, reduce stress, increase energy levels, and enhance mental clarity. It can be used for a powerful start into the day or when catching a cold. The instructions just remain the same, but the pace of the 40 counts is much faster which can cause a bit more dizzyiness and lightheadedness.

What is 4-7-8 breathing?

The 4-7-8 breathing technique is a simple, yet effective relaxation exercise. It is believed to help reduce stress and anxiety by slowing down the heart rate and promoting relaxation. It can be practiced at any time of day, but it's especially useful before bed to promote better sleep.

Instruction

1. Sit up straight and place the tip of your tongue against the roof of your mouth, behind your front teeth.
2. Push the button to start the cycle.
3. Exhale completely through your mouth, making a whooshing sound.
4. Close your mouth and inhale through your nose for a count of 4.
5. Hold your breath for a count of 7.
6. Exhale completely through your mouth, making a whooshing sound, for a count of 8.
7. This completes one breath. The next round starts immidiately. Repeat the cycle for a total of up to four breaths, stopping it by pushing the button.

What is ice bathing?

Practioners of ice bathing claim the following benefits:

1. Improved immune function: Exposure to cold temperatures can stimulate the production of white blood cells, which can help the body fight off infections and diseases.
2. Increased energy and alertness: Cold showers can stimulate the release of adrenaline and other hormones, which can increase energy and mental clarity.
3. Reduced inflammation: Cold exposure has been shown to reduce inflammation in the body, which can help alleviate symptoms of chronic pain and other inflammatory conditions.
4. Improved circulation: Cold water immersion can increase blood flow and circulation, which can help reduce muscle soreness and improve overall health.
5. Enhanced mood and resilience: Cold exposure has been shown to improve mood and increase resilience to stress, anxiety, and depression.

Instruction

1. As with any form of therapy or exercise, it's important to consult with a healthcare professional before trying cold exposure, especially if you have any underlying health conditions.
2. Push the button to start the counter.
3. A countdown of 10 seconds will start to give you enough time to immerse yourself in cold water. When it reaches 0, the stopwatch will start.
4. You can use a shower, a bath or a bucket of ice water. If you have never tried a cold shower before, start with a warm shower and then turn the water to cold for the last 30 seconds. If you are using a bath, fill it with cold water and sit in it for 90 seconds up to 5 minutes.
5. Do not push yourself to the point of discomfort. If you feel dizzy or nauseous, get out of the water immediately.
6. After the cold exposure, push the button to stop the stopwatch and add the duration to the tracking page.
7. Well done! You can now enjoy a cup of tea ^^