As runners and performance athletes, we’re acutely aware how important breathing is.
We’re more attuned than most, for example listening for subtle signs of fatigue in rivals during races or trying to bring our respiration under control over the top of a steep hill.
We know how our ability to take air into our body and put it to use is fundamental to athletic performance.
But many of us don’t give it much thought outside of the competition or training context. Are we missing an opportunity to lock in some performance gains?
One of the best-known techniques was popularised by the Danish extreme athlete Wim Hof. And there are some extraordinary claims about the effect it can have on your health and well-being.
Well, I tried it out for a few weeks and found some surprising results.
What is the Wim Hof Method?
First of all, let’s break down the Wim Hof breathing technique. It involves taking around 30 to 40 deep inhalation/exhalations, followed by a breath hold after the last exhalation.
You hold until you feel a desire to inhale again. You’ll be surprised how long you can go without a breath on near empty lungs. I was averaging more than two minutes. Then take a recovery breath – inhaling and holding for 15 seconds.
Repeat this cycle a few times. I tend to do between three or four rounds.
What are the claimed benefits?
The claimed benefits of Wim Hof breathing are extensive.
- Stress reduction
- Faster recovery from physical exertion
- Better sleep
- Improved sports performance
- Enhanced creativity
- More focus and mental clarity
There’s plenty more information available on Wim Hof’s website here.
Now for the science – What it does to your body?
Patrick McKeown from Oxygen Advantage does a great deep-dive into the science behind this breathing technique here.
Put simply, hyperventilation causes levels of CO2 – an important catalyst for oxygen uptake – to drop. This, in turn, causes dilation of blood vessel cell walls, reducing flow to organs and also results in blood becoming more alkaline.
Making of your blood more alkaline is shown to reduce inflammation and promote healing.
So what was my experience?
I really enjoyed incorporating Wim Hof breathing into my daily routine. I usually try to get a few rounds in first thing in the morning.
I definitely noticed a significant stress reduction and sense of well-being which lasted throughout the day. If you have a stressful day ahead, this can help clear your mind, gather your thoughts and put things into perspective.
If you’re struggling to sleep, give this a good an hour before bedtime. I found it helped me relax and reset before bed.
When it comes to the athletic performance benefits, this is a little harder to quantify. I didn’t notice any significant gains. Having said that, the improved sense of well-being, relaxation and improved sleep could all combine to give you a “marginal gain”.
It certainly wouldn’t hurt working this into your post workout or morning routine. It could breathe new life into your workouts.
