Have you ever heard about the Wim Hof method? It is probably better known as ice bathing. What sounds horribly cold and uncomfortable, is in fact the case. But the Wim Hof method has some health benefits, which have a positive effect not only on the body, but also on the mind. Doesn't sound as bad as you thought, does it?

Ice bathing is an old tradition of the famous naturalist Sebastian Kneipp. This involves swimming in icy cold water at minus degrees while involving the whole body in the process. Ice bathing is practiced mainly in winter and in Nordic countries. It is often combined with a sauna session. But even without heating up extremely beforehand, ice bathing can work wonders.

The body is extremely challenged for a few minutes. But this brings many positive effects with it. The immune system is strengthened, adrenaline is released and the whole body contracts. Thus, in retrospect, fat burning is properly boosted and stress decreases. Thus, ice bathing not only has a positive effect on the body, but also does the mind good. Due to the release of adrenaline, thousands of feelings of happiness can be released. The increased production of endorphins can even help with depression!

## Surviving the ice bath with the help of the Wim Hof method

The Wim Hof method is a scientifically recognized principle, which was created by the Dutch winter sportsman Wim Hof and is based on a special technique of breathing. For this, before ice bathing inhale and exhale thirty to forty times, without pausing. Then hold the breath and wait a few minutes. This should be repeated only twice at first, then more often. Depending on your training condition, you can then venture into cold water after this breathing technique. It should help to extremely support and promote all those positive effects while ice bathing. So just try it out and take a healthy bath.

**Citations**
- Carpediem.life: Alles, was du über die Wim-Hof-Methode wissen musst. Abgerufen am 26.03.22. [https://www.carpediem.life/a/wim-hof-methode](https://www.carpediem.life/a/wim-hof-methode).
- Daniela, Rittmannsberger (16.09.2021) Eisbaden: Die Kraft der Kälte. Abgerufen am 26.03.22. [https://www.lebensart.at/eisbaden-die-kraft-der-kaelte](https://www.lebensart.at/eisbaden-die-kraft-der-kaelte).

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Die Wim-Hof-Methode- Wenn Kälte wohltuend ist

The Wim-Hof method- When the cold is beneficial

Breathing is one of the natural functions of the human body and is regarded as something quite normal. After all, it works all the time and everywhere, even when we sleep, our body automatically ensures that we are supplied with oxygen. The normal breathing function is breathtaking enough, but there is more! With these breathing techniques, you can learn to actively relieve stress and tension to go through life more calmly and healthy!

Studies have shown that proper breathing techniques are directly related to stress reduction. Using your breath to self-soothe and calm yourself and your body can improve sleep quality, alleviate anxiety, and even lower high blood pressure. Many thousands of years ago, people knew how to use their breath as a tool. In yoga, breathing techniques are also essential to calm the body and mind. Each breathing technique has its specific benefit and can do different things.

## Breathing Exercise 1: Abdominal Breathing

Our breath not only flows into the lungs but can also be actively directed into the abdomen. This helps to focus attention on the center of the body and to find oneself again in stressful situations. To do this, simply place your hands on the abdominal wall and breathe consciously into the abdomen. The abdominal wall should rise and fall.

## Breathing exercise 2: 4711, the breathing to fall asleep

This breathing exercise helps you to fall asleep calmly and relaxed. Simply sit down and relax or lie down to fall asleep. Inhale for 4 seconds, exhale for 7 seconds. You should now repeat this 11 times. Already asleep?

## Breathing Exercise 3: Bee Tone Breathing

This breathing comes from yoga, provides deep relaxation and calms the body and mind. The exercise is most effective when sitting, but it also works well when lying down. Now place your hands on your ears and half your face. While exhaling, create a buzzing sound with your lips so that they vibrate. The breath can now continue to flow with the help of the buzzing sound. Just feel your mind and body relax.

**Citation**
- AOK Gesundheitsmagazin: Richtig atmen: Atemübungen für mehr Ruhe und Entspannung. Abgerufen am 13.03.22. [https://www.aok.de/pk/magazin/wohlbefinden/stress/richtig-atmen-atemuebungen-fuer-mehr-ruhe-und-entspannung/](https://www.aok.de/pk/magazin/wohlbefinden/stress/richtig-atmen-atemuebungen-fuer-mehr-ruhe-und-entspannung/).
- Schömbs: Atemtechniken für mehr Ruhe und Gelassenheit im Alltag. Abgerufen am 13.03.22. [https://www.7mind.de/magazin/atemtechniken-yoga-lernen-gegen-stress](https://www.7mind.de/magazin/atemtechniken-yoga-lernen-gegen-stress).

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How to: Richtig Atmen für mehr Ruhe und Gelassenheit

How to: Breathe correctly for more peace and serenity

Yoga offers a very diverse and holistic way to harmonize body and mind, strengthen muscles, stretch the body and relieve stress and tension. The central elements here are consciously executed exercises and postures, which are supplemented by subsequent relaxation techniques. But the fact that the element of breathing is just as important as the execution of the exercises is often forgotten. What are the so-called pranayama exercises good for and how do they work?

Through our everyday breathing, we primarily take in oxygen through our lungs. Yoga, however, is also about taking in vital energy through the breath. The deep and conscious inhalation and exhalation of yoga brings us back to a primal flow of breath, reduces stress, promotes concentration, and even slows the heartbeat. The pranayama exercises, however, do much more. Depending on the exercise, they have either a balancing and relaxing effect or an activating and strengthening effect. These three yoga breaths are especially important for a balanced and stress-free daily life:

## 1\. Full Yoga Breathing.

Full yoga breathing is about discovering and using three different breathing spaces of the body. Those of the abdomen, midsection and rib level. To do this, lie on your back with your hands on your lower belly. Breathe deeply in the direction of your hands and feel them rise. Now try this with all three spots.

## 2\. Ujjayi Pranayama

This breathing exercise is designed to calm the central nervous system and is said to be deeply relaxing. For Ujjayi Pranayama, first inhale slowly through the nose. Now slowly exhale through the slightly open mouth, creating a gentle rushing sound in the throat. Now just continue breathing with this method, advanced practitioners can also do this with their mouth closed.

## 3\. Nadi Sodhana Pranayama

Alternate breathing is the most classical breathing in yoga. It also has a balancing effect that lowers blood pressure and promotes concentration. Sit comfortably and breathe in and out slowly at first. Use your right hand to place it immediately against your nose. Make a fist and stick out your thumb and ring finger. The thumb is placed on your right nostril so that you can only breathe in through the left one. Then cover your left nostril with your ring finger and exhale. Continue in this manner, alternating. Each inhalation and exhalation should take about 4 seconds.

Have fun trying it out!

**Citation**
- Yogaworld (7. Dezember 2019): Pranayama einfach erklärt: Atemübungen für jeden. Abgerufen am 24.02.22. [https://yogaworld.de/einfache-atemuebungen/](https://yogaworld.de/einfache-atemuebungen/).
- Katharina Goßmann (15.10.2018): Alles über Pranayama: Atme das Glück. _Yogaeasy_. Abgerufen am 24.02.22. [https://www.yogaeasy.de/artikel/pranayama-die-yogischen-atemuebungen](https://www.yogaeasy.de/artikel/pranayama-die-yogischen-atemuebungen).

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