What You’ll Learn: 

1.    The Power of Breath Awareness (‘a joyful abiding in the here and now’)

2.    How to Practice Breath Awareness

3.    Life is the Real Practice

4.    The Proof is in the Pudding (plus some ‘ouch’ teaching)

1 Life-Changing Idea
The Best Advice on Methods (plus long beards)

What You’ll Learn:

1.    Why Breathing is the Best Tool for Healing and Transcending Suffering

2.    Rlung Sems: The Breath-Mind Connection

3.    How We Should Breathe: Nasally and Abdominally

4.    The Basic Sequence of a Wind-Energy Training Session

1 Life-Changing Idea
The Breath-Weather Connection

What You’ll Learn:

1. An Abundance of Overbreathing

2. How to Assess Overbreathing: The BOLT Score

3. How to Fix Overbreathing: The Nose and Breathe Light to Breathe Right

4. Improve Performance with the Simulation of High Altitude

1 Life-Changing Idea

The Power of Carbon Dioxide: Oxygen and the Bohr Effect

What You’ll Learn:

1. Breathe Through Your Nose

2. Exhale to Increase Lung Capacity?

3. Slow, Less, and the Perfect Breath

4. Breathing+: Sometimes Fast, Sometimes Not at All

1 Life-Changing Idea

Chew

What You’ll Learn:

1. What is Love 2.0?

2. The Breath-Love Connection: Vagal Tone = Loving Potential

3. Breathing is Also Self-Love, a Precursor to Loving Others

4. Your Upward Spiral of Love & Breathing

1 Life-Changing Idea

Becoming Breathing Wise

THE 4 THOUGHTS:

1. Remembered Wellness: How to Harness the Power of the Mind

2. The Faith Factor = Relaxation Response + Remembered Wellness

3. Brush Your Teeth and Heal

4. Let Go and Believe: It’s Profound Medicine

1 LIFE-CHANGING IDEA:

To Understand the Healing Power of the Body and Mind, Do the Opposite

What You’ll Learn:

1. What is the Relaxation Response and Why Is It So Powerful?

2. Phase One: Eliciting the Relaxation Response (and the RR+ technique I use)

3. Phase Two: Visualization and the Power of the Mind

4. The Holistic Healing Power of the Relaxation Response

Life-Changing Idea

Remembered Wellness for Visualization

What You’ll Learn:

1. The Origins of the Wim Hof Method®

2. The 3 Pillars of the Method: Cold, Breathing, and Mindset

3. A Cold Shower a Day Keeps Us Breathing the Right Way? (+ achieve deep meditation in one minute)

4. Wim’s Daily Routine (+ his one-minute stress relief breathing)

Life-Changing Idea

Wim’s Breathing Philosophy: The Breath is a Door (and of course: breathe, m❆therf❅ckers)

What You’ll Learn

1. Healing and Thriving are Now Available to Everyone

2. The Three Core Breathing Practices

3. Why These Breaths Improve Our Health

4. How and When to Do the Core Breathing Exercises

Life-Changing Idea

Beyond Stress: What Will You Do with the Breath?

What You’ll Learn

1. What Are Holotropic States and Why Are they Therapeutic?

2. The Components and Safety Concerns of Holotropic Breathing

3. Is Hyperventilation Syndrome Obsolete (or maybe not applicable here)?

4. The Physiological Response to Holotropic Breathing

Life-Changing Idea

We Should Support (not suppress) Hyperventilation Symptoms

“Inhale as much as you can, hold that inhalation for a few seconds, and then exhale slowly while relaxing. A big inhalation really expands your lungs, requiring a big exhalation to bring the lungs back to their resting size. This stimulates the PNS, which is in charge of exhaling.”

“Mindfulness is life-changing. It is a superpower that allows you to deliberately direct the beam of your attention instead of being tossed around by racing thoughts and turbulent emotions; to choose your mindset; and to shift how you relate to your experience, so that you have less stress and more joy.”

“Several years ago I came up with a name for this human–water connection: Blue Mind, a mildly meditative state characterized by calm, peacefulness, unity, and a sense of general happiness and satisfaction with life in the moment.”

“Of all the techniques that I have investigated for reducing stress and increasing relaxation, it is breath work that I have found to be the most time efficient, the most cost efficient, and the one that most promotes increased wellness and optimal health.”

“The fact is that when we focus on the breath, we are focusing on the life force. Life begins with our first breath and will end after our last. To contemplate breathing is to contemplate life itself.”

“Breath work—learning how to change breathing habits and practicing specific breathing techniques—has remarkable effects on physiology. It cannot cause harm, requires no equipment, and costs nothing.”

“One breath at a time, one synapse at a time, you can gradually develop an increasingly unshakable core inside yourself.”

“There is, however, a scientifically proven, safe, natural way to rewire your body’s baseline stress response and optimize your health and performance. The breathing exercises and peak performance strategies described in Heart Breath Mind will take you on a journey from merely surviving stress to thriving despite it.”

“I realized then that to recover from our loss of attention, it is not enough to strip out our distractions. That will just create a void. We need to strip out our distractions and to replace them with sources of flow.”

“That oxygen, life, and lungs all came into our world in relatively close succession is no coincidence. Only with oxygen and some means of extracting it are all things possible—thinking, moving, eating, speaking, and loving. Life and the breath are synonymous.”

“Instead, the good life that I present, which is deeply grounded in the core principles of humanistic psychology and a realistic understanding of human needs, is about the healthy expression of needs in the service of discovering and expressing a self that works best for you.”

“Mindful Breathing is a useful practice in its own right. It allows us to take some time out from our busy daily routines, and often creates a restful state that allows us to recharge our batteries and find some inner peace.”

“But doing the structured, straightforward, and easily accessible HRV training will help you in developing and nurturing your ability to express and act with compassion toward others and self-compassion for yourself.”

“By tapping into your natural resilience through breathing and other calming exercises that activate the rest and digest part of your nervous system, you can learn to reduce stress and accomplish more than you ever thought possible.”

“As far as I can tell, the only thing more difficult than the emotional toil of pursuing true excellence is the emotional toil of not pursuing true excellence.”