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  • Writer's pictureLisa Magnuson

Wellness Challenge # 2- Breathing

For this weeks challenge we would like you to focus on your breathing.  Not just your normal breathe that you are currently unconsciously doing.  Rather take a few minutes (no more than 4) and really challenge your respiratory response. 



  • Boosts immune system

  • Increases energy

  • Improves mental health

  • Relieves stress

  • Improves sleep

  • Increases willpower


  • More people will want to be around you.

BELOW ARE THE INSTRUCTIONS FOR THE CHALLENGE CONTENT TAKEN FROM THE WIM HOF METHOD WEBSITE The Wim Hof Method of breathing is simple and easy — everyone can do it! Just follow the steps below. We recommend practicing right after waking, or before a meal, when your stomach is still empty. Note that WHM breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down before practicing the techniques. Never practice while piloting a vehicle, or in or near bodies of water.Step 1: Get Comfortable Assume a meditation posture: sitting, lying down — whichever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction.

Step 2: 30-40 Deep Breaths Close your eyes and try to clear your mind. Be conscious of your breath, and try to fully connect with it. Inhale deeply through the nose or mouth, and exhale unforced through the mouth. Fully inhale through the belly, then chest and then let go unforced. Repeat this 30 to 40 times in short, powerful bursts. You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are completely harmless.

Step 3: The Hold After the last exhalation, inhale one final time, as deeply as you can. Then let the air out and stop breathing. Hold until you feel the urge to breathe again.

Step 4: Recovery Breath When you feel the urge to breathe again, draw one big breath to fill your lungs. Feel your belly and chest expanding. When you are at full capacity, hold the breath for around 15 seconds, then let go. That completes round number one. This cycle can be repeated 3-4 times without interval. After having completed the breathing exercise, take your time to bask in the bliss. This calm state is highly conducive to meditation — don't hesitate to combine the two. Here is a follow along video with an added challenge as well.

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