Wim Hof Method (Breath Work + Cold Immersion) @Gather Encinitas

 (Breath Work + Cold Immersion) @Gather Encinitas

Saturday December 8. 2018

Workshop taught by Reis Paluso @weareboundless.life At Gather | Encinitas


Like many others, I've been fascinated with Wim Hof after being exposed to him and his method generally via the Vice Report (available on YouTube) and in greater detail through two Joe Rogan Experience podcasts.

I have boiled down my reasons for pursuing the Wim Hof Method (WHM) to the fact that I am continuously researching and incorporating modalities that will allow me to manage stress and anxiety as they show up in my personal, professional, and athletic life.

The tools I used to measure my body's response to the WHM included a Biostrap Biometric wristband and Polar H10 heart rate strap.

First biometric reading in the morning before surf and way before the afternoon WHM seminar.

Second biometric reading after a 2hr surf session and right before starting the WHM. Note increased heart rate and lowered HR Variability (HRV). Both of these are resultant from the exertion of surfing ~ lower HRV just means body has been through some kind of stress, in this case physical exertion.

A third biometric recording after an initial 2 rounds of WHM breathing shows climbing HRV, increased respiratory rate average, and increased HR average.

Ice bath!

Feet were incredibly cold and in pain. The extremities take a beating as the body pulls blood from them and gathers to protect the internal organs.  Be sure to incorporate exercises to increase blood flow to the feet and hands prior to and after ice bath to minimize pain.

Our Group!

My thoughts after the session

Activities for the day ~ 2hr surf session the "Mediations" sessions are actually my time in the ice bath. The sensors in my wrist band froze after the session to data capture wasn't accurate.

First ice bath session ~ notice how HR and respiratory rate both climbed then dropped off after the initial ~45sec - 1min adjustment period where the body gets accustomed to the the temperature drop and various bio-physical things such as Mammalian Dive Response (aka Dive Response) take place.  

Also notice the rather sizeable increase in HRV, which is awesome, indicating my body's ability to recover, perhaps decrease inflammation. An increase in HRV is a great sign that my body is rejuvenating itself.

Duplicating WHM Day After

The day after, duplicating the breathing and method, look at the jump in HRV after just 3 rounds of WHM breathing exercises.

 

And a final biometric reading after the cold therapy on the day after following breath work. Again, note healthy climb in HRV.

Recorded breath on the Retention period, which is after 30-40 rounds of superventilating deep breathing we hold breath at the bottom of the final exhale and record the time. Upon eventually wanting to inhale we do so fully and hold the inhale for 15 seconds while squeezing our diaphragm and other parts followed by a full exhale and right into another set of 30-40 superventilating breathings. Recordings were taken using the free WHM app found on the app store.

The author!