The first time I heard that quote, I thought of Wim Hof. Although Wim’s charisma is what sets his method apart from others, the principles he teaches are timeless.
For example, in the classic book Science of Breath, the following advice is given to avoid catching a cold:
When chilled, breathe vigorously for a few minutes, and you will feel a glow all over your body. [1]
How about the Oxygen Advantage? Well, that originated with the Buteyko Method. And long before Buteyko, yogis were training themselves to “bottle up” as much CO2 as possible (my bold).
He had learned much about the basics of the transparent gas in medical school and quickly realized that yogic rituals worked to bottle it [CO2] up inside the body. The main technique of manipulation was pranayama… [2]
It is often said that history repeats itself. Breathing techniques are no exception. People relearn the same principles and add their own unique take on it. But the the principles remain.
That’s why for health and wellness, I focus on principles, not techniques. And from thousands of years of practice, and hundreds of years of research, the key principles are:
Breathe Through Your Nose (24/7) - Unless you’re an elite athlete, you should be breathing through your nose all the time. This is especially true during sleep.
Breathe Slowly - Almost every technique (and scientific study) has focused on breathing slowly, usually in the range of 4-6 breaths/min. Use any method you’d like to achieve this rate (equal inhale/exhale, extended exhale, box breathing, etc.).
Hold Your Breath - Breath holds have amazing benefits, doing everything from improving immune function to increasing blood flow to the brain.
I’ve jumped on almost every breathing bandwagon there is. And every time, I discover that there is no “cure all.” There are only principles. And when they are practiced with patience, persistence, and diligence, the true magic begins.
In good breath,
Nick