LONG LIFE · Practice
Breathing practice
A Wim Hof method breathing practice: 18 minutes, 3 rounds of 30 breaths, breath holds of 1 and 1.5 minutes. The video guides you by voice, counter and ring — you just breathe along with it.
How the practice is built
Three rounds with a short rest between them. 90 breaths and 4 minutes of holds in total.
18:02
duration
3
rounds
90
breaths
4 min
of holds
Each round
- 30 deep breaths: 3.5 seconds in, 4.5 seconds out — exactly 8 seconds per breath, 4 minutes per round.
- The last breath of the round is longer: a 4.5-second inhale and a full 6-second exhale.
- On the exhale, a hold on empty lungs: 1 minute in the first round, 1.5 minutes in the second and third.
- Coming out of the hold: a sharp exhale, a deep inhale, 15 seconds held on full lungs, a calm exhale.
- 10 seconds of rest — and the next round.
What guides you
The ring on the instructor's chest expands on the inhale and contracts on the exhale — breathe with it.
The voice: "in" and "out" cues, prompts within the round, support during the holds.
A breath counter in the corner of the screen — you always see which of the thirty you are on.
During the holds, a countdown in seconds and spoken marks at 15 and 5 seconds before the end.
How to practise
- Sitting or lying down, back straight, body relaxed; you can close your eyes — the video guides by voice.
- Breathe in through the nose and out through the mouth, deeply but without strain.
- The hold on empty lungs comes after a calm exhale, without forcing it. If it gets uncomfortable, simply breathe in before the cue.
- Do not practise in water, while driving or standing: dizziness is possible.
LONG LIFE · Practice
Heliox Breathing
Now we begin breathing a helium-oxygen mixture.
- 79% helium, 21% oxygen.
- This practice is for raising blood oxygen — enriching the blood with oxygen.
- Warming of the alveoli in the lungs to 90° — oxygen straight into the cell.
- With lung damage of up to 70% — recovery within 2 weeks.
- Microcirculation is enhanced.
- Triggers regeneration processes and boosts immunity.
- The device mixes and warms the gas mixture.