How Andrew Huberman Transformed My Wim Hof Breathing
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- Опубликовано: 29 апр 2024
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Thanks to @hubermanlab, I could elevate my conscious breathing practice to the next level! And it also helped me in my teachings of the Wim Hof Method and took more of a bird-view perspective, independent of any breathwork method, to explain these tools to my participants.
A little bit about myself: I'm Kitaro, a Movement, Kung Fu, and breathwork practitioner and teacher. I don't like fitness. Instead, I like to combine Movement with philosophical thinking - if that makes sense. I try to publish weekly videos. So, if you like my vibe, please subscribe to this channel.
Timestamps (to save you some time):
00:00 Intro
01:30 Understanding Breathing
03:13 Gateways to our autonomic nervous system
05:08 Three categories to use conscious breathing to your advantage
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How is this guy not mainstream yet? More people need to see his content. Love your work Kitaro
Because there are thousands of guys with this very little education that just copy paste what Hubberman say. Thousands and thousands! Nothing special 😂😂
Perhaps slightly adjusted thumbnail images and better click bait headlines?
I agree with your sentiment: his content is great.
Because Huberman is main stream. Still, Kitaro's perspective and practice is really increasing the impact of the information from Andrew and is deepening the Wim's method. Not at all a copy/paste in Kitaro's case.
He needs to limit the audio on his videos. He talks too quietly, so that you can’t actually hear him if you’re watching videos on loud trains for example 🤷🏻♂️ calming voice but the audio is processed too quietly.
I agree
This was a fantastic video. I’ve heard of this breathing technique and may have inadvertently tried a part of it a few months ago. For 15 years, I suffered from chronic pain, doctors said it was neuropathy because I am diabetic. Turns out it was a paralyzed right diaphragm. I had injured my neck about 18 years ago in a car accident. I thought it wasn't bad but a few months ago I was meditating and doing deep diahpragmage breathing. It inflated and almost instantly dozens of health issues disappeared. A lot of them had been brought on by my autonomic nervous system being out of wack. I had severe stomach issues, breathing problems, and a very fast heartbeat, I would sweat so much and couldn't control my temperature. Turns out the Phrenic Nerve on the C3 and C5 was injured, which connects to the diaphragm. The diaphragm to the QL muscles in the back leads to sciatica. There is a thing called Phrenic Neuropathy which stems from that injured nerve causing upper body pain. All of it was gone in a few breaths! Breath is life!
Hey I'm going through same problem my left side nerves body is impacted please help if u can share journey of healing and any update regarding your health
@@nomitnegi2265 Have an x-ray done of your diaphragm to see if it's compressed. Also, look up “deep belly breathing” or “diaphragm breathing”. I can't guarantee anything but that type of breathing method was what helped me. It's almost a year later and I am still doing great. With barely any nerve pain.
Been watching you for a few months now and I really enjoy your channel and I also find it amazing that you simplify so much research into a short video
youre presence is so calming its insane. no clue how you do that but im striving to get to that level of calmess. you earned yourself a sub. keep it up
Nicely done, Kitaro! Excellent content and production.
thank you Kitaro. your Wim Hof breath work has deeply help me.❤
your voice is very calming
Lo estoy haciendo es lo que me ha ayudado a controlar la ansiedad🙏🙏🙏🙏 saludos desde Cuba. Agradecida por esta información.
Your video editing is very well done
Excellent video quality and product you've made!
What a beautiful voice and way of speaking. Great video.
I cannot wait to watch this
Another amazing video kitaro!! Your by far my favourite breath work teacher! Good work brother, thanks for being a part of my journey, my life has drastically changed these past 6 months, and I've been involved in a lifetime practice of intermittant martial arts, qigong, taijichuan...but understanding the breath/body connection deepens the practices and daily life moments so much, I find myself during my work day instinctively doing a round of breath work to release stress and it works to even things out and tip the scales negatively. Understanding brings it to a higher level!
What a beautiful comment, my friend! I'm grateful for people like you, it keeps me motivated to make videos 😉
Thank you for this video, I really like that you show your perspective, but you show also connections with other activities which may give similar results - you allow me to choose, no pushing 👍
Terrific expansion on the WHM. Also great explanation of how these techniques work together. Thank you!
Thank yoy for watching 🙏
thank you for taking the time to shed light on this to more people . Big up you, Bless🙏👊☮️
Thank you!
The ice has changed me to a more calm and relaxed person. I also quit marijuana bc of this
Great video. Thanks for sharing your experience and learning. Very helpful 😊
Thank you for the nice words!
Thanks a million for this easy to grasp and extremely helpful video
Thank you for the nice comment!
Thanks Kitaro, really appreciate these explainer videos. I’ve been practicing the WHM for 3 years now and it’s great to continue to develop a deeper understanding of its mechanics!
Glad, it was helpful!
what's the benifits?
Thank you for another excellent report.
Pleasure!
Great video, great information, it always motivates me to get back to breathwork hearing these different aspects of how it effects the body and mind
thank you
Thank you for teaching this❤ so interesting! ❤
Thanks for watching
Beautiful Kitaro! Well done!
Thank you brother🙏
And your strength is inspiring ❤
Thanks again!
Thank you so much I am doing Kitaro Waga free7 day course, and sincerely the deep breathing in the diaphragm immediately, gave the strong tingling and longer breath hold. I had stopped the breathing and only did the cold plunge. I am hopeful my breathing is going to improve via the 7 day course.
good work my brother , found it beneficial
A lovely calming voice and energy Kitaro.
Thank you
Just discovered your channel. Great content. Keep it up!
More great content Kitaro! Would love to see something on your movement technique...peace/love 💛
Huberman was so young in that footage
Hats off. Smart choices on many levels. Efficient messaging
Thanks
Great value, thank you
Your content is great man, greetings from Chile!
thank you!
Stellar, thank you 🔥
thank you for your comment!
Ive waited almost a decade for this video. Thank you 🙏
Wait this whole time I've followed them separately but had no idea Huberman was behind those early tests that Wim Hof would always bring up!
haha me neither, why dont they promote each other? to sound more legit and independant?
During wim hof breathing, I do the last exhale before each retention period with thinly pursed lips, like exhaling through a straw, as in the NSDR protocol. Awesome experience!
Beautiful instruction!!!
thank you
Awesome
Thank you !!
This is gold. Guys remember to like gems like this spread the information and help the creator.
Thanks again man. Great insight
Thank you
7:13 has helped me so much! Thank you
Yes Kitaro..thank you..I enjoy your subtle approach…Huberman’s Information has also been on my radar for awhile now. Between both of you and Alan Watts alone with my own slow breath and humming practice have been so nourishing and supplemental to me feeling aligned…. As a constant student of life I felt the need to express my gratitude digitally here ( a new thing for me ) … I hope to continually learn from you. The subtle breath of the Yogis and the Buddha during meditation and effort related experiences has also been a driving force of my energy field…I feel as though by breathing lite, slow and deep as P. McEwen points out and the info in James Nesters book on Breath ( esp. the part about the ‘American Indians’) goes well with the Wym method, further I sense the right breath is dependent situations, desired energy levels, digesting food, dealing with panic attacks, tramway and anxiety, as well as states of extreme excitement.. and of course depression….K. thanks for the inspiration..you story, actions and vibes
Digital arena, yogic and Buddhist meditation are control by the Prince of the Air which many peoples are not aware. The seen Word is controlled by 2 unseen masters. One is the Prince of the Air and the other the King of the Shepherd. The King says I will make you lie down in green pastures. I will lead you in still waters and restores your soul. I will guide you through the paths of righteousness for the sake of my name. Have no fear of evil when you walk through the shadow of death for I am with you. My rod and my staff are there to comfort you. In the presence of your foes I will prepare a table for you. I will anoint your head with oil with an overflowing cup. Goodness and kindness will follow you all the days of your life and you shall dwell in my house as long as you live.
The Prince says bow down to me and I will give the nations of the world in all their greatness and splendour.
@@liewcheng6664 thank you
❤Alan saved my life
It's Patrick McKeown not McEwen. The book is The Oxygen Advantage.
Thank you, I'm subscribing. Embryonic breathing taught by dr. Yang is another goldmine of insight about inhalation and exhalation. This video made me think of it. The emphasis during embryonic breathing is on the inhalation. But Buddhist zazen meditation has the emphasis on the exhalation! That's like a riddle! This video helped me.
Thanks for your work, it helps here :)
I like that message of this video. Instead of pushing a particular method, this video encourages people to find something that works for them.
I use Wim Hof breathing to calm a racing mind, and psychological sighs to lower my BP temporarily. Intense aerobic exercise seems to lower my BP for several hours.
Doing the cyclic sighing thing in between sparring rounds has improved my recovery noticeably. Thank you!
I also incorporated this Double inhale Long exhale breathwork inbetween Sparring rounds. I do get weird looks but endure more than my Partners haehe
Nice!
One question please: How many minutes do you practice cyclic sighing between sparring-rounds? Thanks in advance!
@@vortexor1 there's only a minute "rest" in between rounds where we normally do 10push ups, 10 squats and 10 crunches so that leaves me with about 30 seconds where I concentrate on my breathing and make a conscious effort to recover quicker.
Amazing video 💪🏻
I call this kitaro Waga breathing method! This is your calling.
I appreciate you
Great video thank you
Dude, your deep calm yogi voice is amazing
thanks!
Awesome video , never thought there are people with really specific hobbies like mine ( Ido portal movement , Anderw Huberman , Wim Hof).
😅
With billions of people on this earth you honestly thought you are the only one to like those 3 things? 😅there's probably thousands or even hundreds of thousands of us 💪
They're really not that specific haha - those 3 things (particularly the last two) are pretty much staples within self-improvement/health communities. They all come under the banner of health, fitness and wellness, of which literally millions of people are interested in.
Thanks for watching, my friend! I think it's great to connect with people who share the same interests. On the internet, it seems like there are many of us consuming all the same content 😉, but out on the street, in the real world, I sometimes feel like a lone wolf.
@@KitaroWaga so true. I feel like everyone should be doing this, but when I speak of this in my work/social circles, I’m the outlier.
Kitaro, you have changed my practice with your deep knowledge and calming guidance! I am deeply grateful for your wise and unpretentious presence!
I'm in US, but I will visit you one day! I'm sure you're what I have been looking for for a long time: body postures, breathing, and mindset training.
Great explanation. How about visualization of sacred geometry during Wim Hof Method practice? Universe is made of geometry so energy flows sacred-geometricaly in bi-directional ways. Knowing that can we push all energy to the head in higher frequency way. To the head? To the backseat of the soul/pineal gland, making it more vibrating thus cleansing and strenghtening output of the brain shifting states of conciousness to super higher level.
Gratitude
Great guy
You´re AMAZING
Great video
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Good content. In relation to the nervous system and breathing, an important factor that was missed is the freeze/dissociation state which is actually the result of a parasympathetic response. This may appear to be relaxation but is actually a higher level of arousal than sympathetic "stress" response
Polyvagal theory! I just took this course from Dr Porges and it’s amazing the origins of the vagus nerve❤
awesome video
These kind of personal twists on the method are exactly what Wim envisioned for people to do!
By the way, can you clarify for me on a point you made at the end? So, after a workout session, do you do a standard WH breathing exercise, or is it modified to be shorter/different in any way?
Thank you!
nice video. thanks
Great video 👍🏻
Sigh - co - logical....
Always a sign of growth in awareness when you investigate " what comes naturally "...just as So-cra(e)tes suggested.
Very good.
Got that radio voice. 😎⚡️🏋🏻♀️
I've been loving your content Kitaro. Sorry for the off topic comment, do you mind plugging your joggers lol. Like the ones we see in your last horse stance video. They look so comfy to move in, I wanna get myself some
Fantastic content - I did struggle to understand your words over the background music
i can do 4 min no-breath hold. it took doing other techniques. like actual breath holds, and another is shorten the recovery time but still hold the same 70% of your max time for iterations
Holy Shit Kitaro....didnt know you had this channel! Remember you as such a great guy from back when I lived in Switzerland! Huge fan of Wim Hof breathing as well....you go champ! Love from Finland!
Took a while to see your comment... Tille, my brother, hope life treats you well in Finland! All the love
where did you get that v-neck tee?:)
Would you do the “cyclic sighing” when you first get in ice bath, to calm down quicker?
Awesome video. Janes Addiction approves 😎
Love these videos. Love your "breastwork" knowledge
I wonder your thoughts about cold therapy and blood pressure. I practice Qi Gong and meditation and added cold showers but had to stop as they raised my overall blood pressure. I had spend a year during the pandemic getting it down with self work diet and herbs (I'm an acupuncturist.) Anyway - I can't find any information on the blood pressure thing. It literally went up 20-30 points. And went right back down when I stopped the cold showers. Sad - because they helped with so many other things: energy, sleep, pain etc. Thoughts?
I understand how our breathing affects our autonomic nervous system, but it is my understanding that a major benefit of the Wim Hof breathing is on our CO2 threshold which influences blood vessel dilation as well as delivery of O2 to our cells.
Good going
Got it. I usually do 2 inhalling and exhalling when I run. It helps me not to lose my breathing and I can run longer. My lungs don't strugle.
Practicly, the 3 parts of Wim method you don't do in row, right?
00:01 Andrew Huberman's lab researched the science behind Wim Hof's method
01:14 Breathing is connected to the autonomic nervous system
02:36 Breathing can impact autonomic nervous system.
04:00 Combining center point affect and breathwork for systemic effect
05:18 Wim Hof Breathing creates a highly energized yet calm state of mind.
06:38 Conscious breathing can impact the nervous system.
08:04 Conscious breathing can engage sympathetic and parasympathetic nervous system.
09:30 Breathwork enhances workout effectiveness and recovery
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Great video thanks ive been doing wim hof for 4yrs love it just read Rickson Gracie book Breath his breathing method is the opposite of wims kinda it's interesting hope you read it and research guy named Orlando Cani he taught rickson lots of stuff on breathing amazing story like wim hofs story thanks brother
What is The name of The book from richon gracie?
Its called 'breathe: a life in flow'
Thanks for the recommendation
Thank you very much for the video, I join this community. I have a question: if I understood correctly, cyclical breathing is used to focus on exhalation and therefore, on activating the parasympathetic (resting) system; while the wim hof method focuses more on inhalation and therefore on activating the sympathetic system (fight or flight). Following this order of ideas, would it be convenient to want to activate the sympathetic system during the exercise and to want to activate the parasympathetic system once finished? in the video it is proposed backwards (cyclical breathing between sets and the training ends with wim hof)
Sorry if I misunderstood the video, this is not my native language
yes bro, get your system going, get the chi moving. Once the chi is flowing then you may slow yourself down. It is great to practice being tense (parasympathetic). I like to alert myself with wim hof method before going into a deep meditation. It helps greatly. Focus on the energy between your hands too. With breathing methods and focusing on the energy emitting from your palms a lot of energy can be attained and we can consciously move energy through out our bodies. And step one on the list is to carry love in our hearts. bless up
Great question
Thank you for the comment and watching my video! Let me put it this way:
WHM = activating (hyperventilation part) + calming (breath holds on empty lungs, meditating at the end of session) -> feeling energized yet calm (so it's both activating and calming)
Cyclic Sighing = calming (focusing on longer exhales than inhales) -> whenever I want to recover (between sets of exercises, post-workout, when feeling nervous etc.)
Hyperventilation only = activating (focusing on vigorous inhales and short exhales) -> Energize myself when I need to push through (last reps of an exercise, last seconds of a sparring round, last minutes of a deep work session when I feel tired, etc.)
BUT: I can do a very calm and peaceful WHM session, where I still inhale fully but calmly with longer exhales, which I can use for a post-workout breathwork session.
I hope this helps.
7:40 how many do you do in a raw?
Hey I need advice. I constantly injure myself trying to do Wim Hof. I've injured my back muscle, my inner chest, my diaphragm doing it fast and deep. Not sure if I'm doing anything wrong?
Cultivate brath awareness and breath more gently. I have some videos on breathing techniques.
Shocked he had a ponytail DID NOT SEE THAT DEFINITELY COMING 😂😂😂
Hey man, I think I couldn't grasp a few things
1. What kinda of breathing do you do after a workout?
2. Do you do different breathing when learning new skills?
Can you please clarify? Thank youuu
Nice summary, but could you describe the difference between breathing through the nose vs mouth pls? I'm a bit confused as to what is more effective for the inhale and exhale in given goal orientated methods thx
Same for me !
Nose activates cognitive function more
And heightens sense
When I Wim Hoff I close my eyes and relax as much as possible. I have steadily increased my retention time and the only way I can make gains is to slow my heart rate and get lost in my thoughts. I don't feel tired when iits over. I feel amazing especially if i beat my best time. It does help me remain calm during the day though
The absolute last thing you should ever want is to be “lost in your thoughts” 🤨 That is quite literally the dumbest possible thing on the planet to seek.
@@GourSmithwow maybe try more breathwork 😬
@@Parmesito I literally am in Yoga and Tantra all day-continuously … What are you even saying? 😂🤡 Thoughts only happen when the breath is in chaos. If the breath stops entirely, there’s no thought process … So in what imaginative way will breathwork “help you get lost in your thoughts”. You are the thinker. If you’re lost in your thoughts, you’re life has amounted to nothing but tragedy. Be better, Sarah. This wasn’t it.
@GourSmith jeez you must be soooo smart.please empart me with your vast wisdom. Oh mighty troller of the internet
@GourSmith so you never space out and lose track of time.? That's what it means to get lost in your thoughts. You must be a delight to be around with all your wonderful cynicism and know it allism. Thank you so much for enlightening me grand Master of all things conciousness.
Only the basic Wim Hof Method is "rigid". From the inexpensive app ($35) you can adjust the rhythm and much more. Slower breathing leads to longer retentions and a deep sense of calm and equanimity. Plus in the advance courses there are rhythms to control emotions, decreasing inflammation, even dealing with hangovers.
What is the difference between Buteyko and Wim breathing?
Anyone know what Huberman episode(s) he is referencing?
Does the breath do anything if you can't handle the cold? I can't handle cold. Try cold showers and I shake and panic and hyperventilate
Im still trying these technique and not really feeling anything should I keep at this method or breathing exercises in general
The goal isn't to feel high or anything in that matter. There are people who do everything correctly but don't feel anything. And that's ok - there's nothing wrong with that. But it's difficult to tell without seeing how you do the breathing. That said, situational breathing to calm yourself down (with cyclic sighing) for example should still work because of the neurological connection between breathing and heart rate.
Kitaro, firstly you are amazing. Question: while running, when fatigue is setting in, should I focus on the inhale or exhale? I’ve been playing around with both but can’t wrap my mind around whether I need my heart rate to decrease and relax my body; or increase heart rate to speed blood flow to help exit the lactic acid buildup in aching muscles. I am on three years of Wim Hof breathing, your guided sessions are my new daily practice. All my best, Michelle
Hey Michelle, thank you for your comment. To be honest, I don't know enough about running and the specific context to answer your question confidently. As I understand it and also how I experience it while running, I would want to breathe steadily but not need to think of my breathing - much like I would do somatic practices. This would help me to keep my mind focused.
@@KitaroWaga Thank you Kitaro, I will learn about the somatic practice you speak of. Journey on :)
@@michellecraven2814I saw a video, like two years ago, that said 8 steps inhaling, 4 steps exhaling may build your oxygen back and help you to not stop to breathe if you are running and got to a steep road.
Now, i did not follow exactly what he said and now i do the 8 steps inhaling 4 exhaling all the way, the entire hour of running, i was having palpitations before in my runs, not anymore since i did that (or to a lesser degree), and i never stop to breathe, i would stop because my body is just all tired from going so fast for so long. This is two years doing it now, and it made all the difference. In the past i was doin 8 steps inhaling 8 steps exhaling and had to stop to breath so, big difference.
Thank you for making this video! You’re previous one really helped me for my 31 days cold plunge I am now doing. It is day 8!
Few people online show the breathwork and I wonder if they’re even doing it before just jumping in. There is a big difference obviously! I really appreciate all the work you put into this along with even more additional editing with text than your previous ones. I know it’s extra work but so helpful ❤❤❤
💗🙏🏼
I have practiced the WHM regularly for a few years, but recently I've started to get blurred vision and headaches after the breathing and / or ice bath. What is the cause of this and should I be concerned?
I know that the ice bath can affect the eyes in the short term because of blood flow restriction to the head. As the WHM has also a strong vasoconstriction effect due to the adrenaline rise it could be the same cause. But I'm not sure. How ofter are you doing the breathwork and ice batchs? Also headaches are quite common for the WHM breathing when breathing too vigorously. Try to do a mindfulness exercise before starting the actual WHM protocol and keep your inhales a little calmer. I have a few guided breathwork videos where I try to integrate mindfulness into the session.
@@KitaroWaga I do the WHM 5-6 times per week. I''m being careful to avoid the cold water exposure too much from the neck up. I've switched to 10 mins box breathing instead as I think the forceful breathing is what's causing my headaches.
Have you talked about nasal vs. mouth inhales?
In another video I have. Generally through the nose but in a breathwork session you can also do it through the mouth to make the sympathetic response stronger or make the experience more intense. But there’s no right or wrong here.