Freezebury - Guided Breathing Techniques With Wim Hof

'Freezebury' is an initiative conceived by former Leinster rugby player Damien Browne which entails sea swimming in the piercing cold waters on the shores of Ireland. The idea of this highly challenging activity is to push your boundaries and step outside of your comfort zone. Each day the candidate partaking in the challenge is encouraged to stay in the water one minute longer than the previous day, building towards the end goal of staying in the water for 28 minutes on the final day of the month. According to Browne, mental toughness plays a massive role in this challenge and controlling the breath is a vital method of remaining calm and focused whilst submerged in the water.

Someone who knows all about the importance of efficient breathing in the water is Wim Hof, often referred to as 'The Iceman'. Hailing from the Netherlands, Hof holds the current world record for the longest time spent in an ice bath and is often photographed trekking around snow covered mountains wearing only a pair of shorts. Having practiced self-developed techniques his body now holds the ability to overcome adversity when placed under physical and psychological stress. Browne often refers to Hof as someone he has learned a huge amount from and refers anyone that is struggling with Freezebury to the Dutch man's Instagram page; 'iceman_hof'.

So what is Hof's method and how does it work you might ask. Labelled 'The Wim Hof Method', the technique is composed of three stages namely: meditation, breathing exercises, and cold exposure. The middle stage is seen as the most important and we've broken it down for you to practice below.

What it is:

A controlled breathing exercise which involves short periods of hyperventilation followed by short periods of breath retention (breath holding).

What to expect:

Important to note is that this is intended to be a controlled hyperventilation exercise, so you can expect physical, mental, and emotional sensations normally associated with hyperventilation, like light-headedness and tingling in the hands or feet. There remains a possibility that the participant could faint during the exercise and for this reason it is absolutely vital that you practice the exercise in a safe place. The onset of intense emotions such as uncontrollable laughing or crying during the breathwork is normal and afterwards you may feel energized, awakened, or euphoric.

Where and when to do it:

Hof's advice is to perform the exercise in the morning on an empty stomach, so ideally before eating breakfast. When participating you are instructed to ensure you are in a safe and comfortable setting, in a seated position or on the floor where you can feel comfortable and protected should you roll on to the floor. Participants should never practice this exercise in the water, while driving, or in any other situation where fainting could put you in danger.

The Method:

Hyperventilation.  Start by breathing consciously laying in a horizontal position on the floor or in a comfortable seat where you feel safe. Breathing from your belly, gradually make your breaths deeper until each one fills the lungs completely. When exhaling you shouldn't force the breath- allowing the air to go freely. As you fall into a rhythm, keep count of your breaths up until thirty or forty breaths.

Breath retention. After the final exhale, try to refrain from breathing back in, holding your breath for as long as you can. It’s not unusual to reach somewhere between one and three minutes, and with practice, you can build on this time enabling your breath-retention time to get longer. When the urge to breathe gets uncomfortable, take one more deep breath and hold it for another ten to fifteen seconds.

Repetition. Repeat the hyperventilation-and-breath-retention cycle for a total of three or four rounds.

What to keep in mind: This exercise should feel strenuous but never too uncomfortable. It should be done without forcing anything. If it becomes too hard or unpleasant, simply stop the exercise and try again later—it gets easier with practice.

Having practiced this breathing technique you will begin to notice that you can control your breathing more in the water. This could prove highly beneficial for anyone who is stepping up to the challenge of Freezebury. If you liked this post why not check out the video from Wim Hof's YouTube channel below, or go to the Wim Hof method website for further information and events.