Master 2-Minute Breathing Retention: 4 Rounds of WIM HOF Technique
About this session
Unlock the power of your breath and tap into a state of deep focus, calm, and resilience. In this guided breathwork session, we'll progressively extend your breath holds up to 2 minutes, helping you boost energy, relieve stress, and enhance mental clarity. Enhance focus, calm, and resilience.
Ready to dive in?
Fill your lungs (inhale through your nose or mouth) deeper than you thought possible and then let the air out (exhale through your mouth)! Inhale fully from stomach to chest to head, then let the exhale happen naturally. We recommend practicing right after waking up while fasting, or before a meal when your stomach is still empty. Listen to your body and go with the flow!
💡 Best practiced first thing in the morning on an empty stomach.
🎧 For Best Experience:
✅ Use headphones for deeper immersion
✅ Sit comfortably in a safe place (avoid standing)
✅ Close your eyes, relax & go with the flow
📋 Breathing Instructions:
1️⃣ Inhale deeply through the nose or mouth, filling your lungs fully from stomach to chest to head.
2️⃣ Exhale naturally through the mouth, letting go without force. Repeat 30 times.
3️⃣ After the last exhalation, inhale deeply once more, then exhale fully and hold your breath until you feel the urge to breathe again.
4️⃣ When the urge arises, take a deep inhale, hold for 20 seconds, then release.
5️⃣ Repeat for 4 rounds!
6️⃣ Relax into deep meditation & enjoy the journey.
⏳ Breathwork Session Breakdown
(00:00) 1st Round: 30 breaths + hold for 1:00 minute
(03:34) 2nd Round: 30 breaths + hold for 1:20 minutes
(07:21) 3rd Round: 30 breaths + hold for 1:40 minutes
(11:26) 4th Round: 30 breaths + hold for 2:00 minutes
(16:00) 4 minutes and 30 seconds of meditation
(20:30) Subscribe, Like & Share!
⚠️ IMPORTANT SAFETY NOTE:
Always practice in a safe, seated position. Do not practice while driving, swimming, or in any situation where fainting could be dangerous. Tingling sensations and lightheadedness are normal-pause if needed and continue when ready. Listen to your body!
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Notice of Non-Affiliation and Disclaimer:
MEDIT-O-RAMA is not affiliated, associated, authorized, endorsed by, or in any way officially connected with the Wim Hof, The Wim Hof Method, Innerfire BV, or any of its subsidiaries or its affiliates.
