WHM Protocol: Basic Breathing

Note: There is a chance you could pass out doing this, most people have no trouble, but everyone is different. Do this in a safe environment. Start off laying down if you have any concerns.

1. Sit in a comfortable meditation style posture, or lying down. Be free of obstructions or obstacles to breathing freely.

2. Clear your mind, close your eyes, connect with your breathing. Thirty to forty deep breaths through the nose or mouth. Fill up all the way. Relax on the exhale, just let it go, don't force it.

3. At the end of the last breath, maximum breath without force, and relax as usual to let the air out. Hold your breath until you feel the urge to breathe again.

4. After you exhale, big deep breath in, hold for 15 seconds

5. Start over

Once you have a little experience with the basic breathing exercise: In the second round of step four "squeeze" the breath to your head when you take and hold the recovery breathe. Keep the rest if your body relaxed. Everything else goes as normal.

Aim for 3 rounds to start. Four rounds is okay too!

Don't pause on the inhale or exhale

Wim calls is "circular" breathing. A helpful visualization is like a wave cresting and receding.

WHM Protocol: Basic Mindset Exercise

Still your mind. Sit down and get comfortable. This is more of a meditation than a specific breathing technique

Deeply in, letting go Deeply in, letting go Peacefully follow your breath Deeply in, letting go Deeply in, letting go

As you feel calm, see your mind. Scan your body while visualizing what you are doing. Use this to push your body and direct its attention. Take your time. Understand how you are feeling within your body. Be calm, keep breathing, and try to find the moment where you feel centered and ready to achieve the goal.

Get warm

1. Sit down

2. Inhale slowly and deeply five or six times, letting your breath go naturally each time

3. Inhale fully

4. Relax to exhale

5. Inhale fully

6. Hold your breath, for no more than five seconds

7. Tense your upper-back muscles and chest while you hold your breath -- but don't tense the head. Keep your jaw relaxed

8. Let go

Altitude Headaches

1. Slow down

2. Breath in fulle and exhale 10 times

3. Sit still or stand still in a secure position

4. Breath in and hold for 5 seconds, squeezing or redirecting breath to head

5. Let go

6. Repeat until headache seems better

WHM Meditation

1. Sit down and clear your mind

2. Connect with your breath. Let it go naturally

3. Start counting. Each inhale and exhale is one count. Count up to seven and then from seven back to one. When distractions intrude return to the count. Follow the feeling if your breath and go deep into your mind, but focus on feeling, not thoughts. Let the feelings become stronger and follow the feelings as deep as you want. As you go the count will fade, like a song fading out. Go deep into yourself and deep into peace.

WHM Three Pillars

1. Breath -- WHM Protocol: Basic Breathing

2. Mindset -- Bring up a thought in your mind

1. Reflect on this thought and how your body feels

2. Identify any resistance to intention and breathe until you feel alignment between body and mind

3. Cold -- Cold shower, cold water immersion, etc.

WHM Protocol: Power Breathing for Endurance

Adaptation of basic breathing. Before exercise:

1. Breathe in deeply and relax, letting it go. 60 breaths

2. ON last breathe, hold for 15 seconds, or as long as feels comfortable, tensing the body toward the head. (Tense pelvic floor and push pressure to the top of the head)

3. Relax and let it go to start a new round

4. Start each round with the regular rhythm and then increase the speed and intensity as the round progresses

5. Wait a couple minutes and let the breath return to normal, then do your exercise

6. Breathe more than you feel you have to and stay aware of it during your exercise

Pain Regulation

1. Get comfortable

2. Twenty deep breaths, fully in and letting go. Do not force the breath

3. Exhale and on the last breath hold for ten seconds

4. While holding the breath focus on the point of pain and 'press' your breath toward it. Tense the muscles around the pain if you can

5. Release all of your tension.

Repeat a few times and see if anything changes.

FIN

This covers the majority of his breathing systems and how he recommends doing them. There are a few others to cover. 144/73%