If you are just discovering my breathing tutorials and guided sessions, then please check here for resources and associated links that may be useful to you. KZread PLAYLISTS: 1. Guided Breath Sessions: kzread.info/head/PLcoajB6YZSO7QOhWBFTLKHRedpaY2g0p_ 2. Oxygen Advantage Exercises, Techniques & Principles: kzread.info/head/PLcoajB6YZSO6vKa9vKSd9MDSfy_Ud73Et 3. Breathing Tips: kzread.info/head/PLcoajB6YZSO5QhKfpfBkEFvXZJrrx_m0P 4. Choosing a Breathing Technique: kzread.info/head/PLcoajB6YZSO5rgzS_UczeueNdMD2F4_az 5. Breathing Curiosities: kzread.info/head/PLcoajB6YZSO7NEzTJ0t8XS60T9eTRcR_d 6. Breath Lectures in 2 Minutes or Less!: kzread.info/head/PLcoajB6YZSO54mhQO9r4Of03RvOa4UZRx BE LIGHT PRODUCTS & SERVICES: 1. FREE Breath Training - The Breath Basics 6-Day Challenge: www.belighttt.com/6-days 2. 4-Week Breath Boot Camp: www.belighttt.com/bootcamp 3. Breathing for Anxiety Relief Video Series: www.belighttt.com/offers/gBveocFH 4. Breathe Light: How & Why to Reduce Your Breathing: www.belighttt.com/offers/tzuvAFzu 5. Breathing for Anxiety Relief + Breathe Light (purchase them together and save 15%!): www.belighttt.com/offers/ARXXABst 6. FREE Long COVID Video Workshop: www.belighttt.com/covid 7. Downloadable E-Books & Mini-Courses: www.belighttt.com/store 8. BE Light Community: www.belighttt.com/community 9. Podcast Appearances: www.belighttt.com/podcast-appearances MORE WAYS TO SUPPORT: 1. Buy Me a Coffee (purchases & donations): www.buymeacoffee.com/belighttt Also, please do not hesitate to reach out with any questions. Thank you so much for watching and supporting the channel. I appreciate it immensely.

Hey Tara, seems like I’m not the only older person that follows you and who also practices the Wim Hof method. I’m a very fit seventy year old, in fact I’m still wondering how I got to that number so quickly😱 I have been following you for a number of months and alternate each day with you Wim Hof and Buteyko, I have also done your six day course. I’ve got to say I enjoy all your lessons as well as the way they are delivered. I have been nose breathing seriously for about two years as well as taping my mouth at night and a very cold shower first thing in the morning. Can’t believe how I feel, especially with all that extra Nitric Oxide in my system. I’m a keen Yogi 🧘‍♀️ and find that I can even do a power Vinyasa class and never open my mouth for the entire time, while other’s are gasping through their mouth. I learn more from each of your lessons the more I watch them so keep up the great work, you are very appreciated. Cheers Max

@BELightTT

2 жыл бұрын

Wow @Max Lewis this is great to hear! Yes, in fact, when I check my demographics, I think about 90% of my viewers are men 65+! I would have never been able to anticipate this as my main demographic, but here we are. I think it's awesome and inspiring. I have heard far too many people in my life say "don't get old" or "it sucks to get old", so I am delighted to hear from people 70+ who are really thriving, healthy and FEELING good. I have devoted my life to health and wellness, and I truly believe it is possible to age with an excellent quality of life. People like you, Max, are proving that to me, so thank you so much for leaving your wonderful comment. 🙏 And this routine you've figured out for yourself sounds incredible! I love the idea of alternating your hyperventilation techniques with your slow, light breathing techniques. That's a really great method. And the cold showers every morning?! Bravo! I go through periods of cold showering, but there are some days I just can't do it! LOL. And I'm so impressed with your ability to maintain nasal breathing throughout your tough aerobic routines. Really excellent work. Also, I can't thank you enough for your kind words and support. I am very new to this video tutorial thing, so it means a lot to me to hear that my teaching is being well-received and that viewers are finding value in it. Hope to chat more soon. Have a great day, Max!

@alanancy

2 жыл бұрын

@@BELightTT I guess I'm the youngest one here I'm 22 yearold male lol

@BELightTT

2 жыл бұрын

@@alanancy Well, there's a few of you, actually, but my 20-somethings are a little more rare. 😉 18-24 makes up about 2% of my demographic and 25-34 makes up about 8% of my demographic. And I was exaggerating slightly in the previous comment, but definitely 80% of my demographic is men 45+. In any case, it ain't no thing. I'm super happy to have you here! You guys keep us all young! Thank you for joining! 🙏😊

After watching several videos on this topic you break down the information in layman's terms so that most of us can really understand thank you very much

@BELightTT

2 жыл бұрын

@Todd Fisher that's just about the best feedback I could possibly receive. Thank you so much for that. I'm glad you got some value from this video. Appreciate you taking the time to watch and comment.

Wonderful explanation! You are so clear and I love all these videos, as well as your breathing ones. Thank you for all your brilliant content! 🎉

@BELightTT

Жыл бұрын

You're so welcome @diane gilbank I'm really glad to hear that you are getting so much value and clarity from my videos. Thanks so much for watching, commenting and supporting the channel. I appreciate you! 💖

Thank you so much for your work. You share so much of a valuable content! Much appreciated⚘️ I am so happy I have found you. 💕

@BELightTT

Жыл бұрын

@Toolka I am so happy to hear you are getting so much value from my content. Thanks so much for taking the time to let me know. Continue to be well. Have a great weekend.

This is one of the best videos you ever made.👏👏👏

@BELightTT

Жыл бұрын

@Pramod kumar Mahadevan thank you! Yes, people seem to really like this one. I appreciate your comment. Thank you so much. And I'm glad you got value from it.🙏😊

Super ! Very clear and well explained. Thankyou :)

@BELightTT

Жыл бұрын

I'm so glad to hear that @Mandy Latchford Thanks so much for stopping by the channel. I appreciate it.

Your video adds so much information as to the how and why. Absolutely valuable. Thank you. I will listen to it again several times.

@BELightTT

2 жыл бұрын

@Marcel Denis I'm so glad my video helps to clarify things for you. That was my goal! 😊 Have a great day and keep up the great work.

Excellent information thank you very much, you cleared up a lot of the mysticism surrounding these practices for me. Watched many videos on this topic and this was the first one to really explain it clearly.

@BELightTT

Жыл бұрын

@Benjamin Cordes that is so wonderful to hear!😃I really appreciate you taking the time to watch and comment. Glad you got value from the video. Have a great day!

A lot of this, I heard before on Huberman channel, but you're so much clearer, bravo and thank you.

@BELightTT

Жыл бұрын

@Serge St-Amand now that's one hell of a compliment. Thank you so much! I appreciate you watching and commenting.🙏And I'm glad this video offered some clarity.

your explanation is so ON TARGET!!!! I am a relatively new Buteyko teacher and your explanation is just what I needed to confirm my understanding. Thanks!

@BELightTT

2 жыл бұрын

Amazing @Heather Berg . I am so happy to hear that! I'm sure you know how it is from teaching...often we put our heart and soul into what we are sharing, and it's so clear in our own heads, but often we just never know how it is going to be received and understood. Thank you for that boost of confidence. It is really helpful coming from another breathwork facilitator. And also, welcome to the family! Buteyko is so great. Where are you based out of?

Very informative. Thank you. Had to look more than once to absorb the information. Your NitricOxide info in the past also is a pricelessly informational video. Have to look through more of your videoes.

@BELightTT

2 жыл бұрын

Hi @Tommy Kopperud Haven't seen you on here for a while. Thank you so much for taking the time to watch and comment on my video! I appreciate that so much. I hope you got some value from it. If you have any specific questions, please let me know, as that helps me to decide the best videos to post next for you and the community. Also, if you're ever interested in a live training, I'm preparing to launch a brand new 4-week breath training in mid-September. You can check it out here, if interested: www.belighttt.com/bootcamp Have a great night and thanks again for the comment!

Thank you for posting this, great information! I'm 66, breathwork is a passion of mine, I do hot yoga and Wim Hof as well as some other breath techniques. Your channel is the best thing sine James Nestor's "Breath" book! (Side note: the hair over one shoulder is very flattering, loved that look since seeing Keri Russell do that in The Americans.)

@BELightTT

2 жыл бұрын

@Winfield Dixon that sounds like an amazing routine you have there. YOU should have a KZread channel!😉 Winfield, what is the biggest benefit you experience from doing a regular breathing practice? What motivates you to continue and stay consistent? Also, thank you so much for taking the time to watch and comment, and for that extra-special compliment! 😃 The "best thing since James Nestor's 'Breath' book!" Wowza! I'm incredibly flattered. I'll take that in writing, please.😉 And lastly, I've never seen The Americans, but I heard it was great. And again, I appreciate that compliment. If my hair is down in my videos, it is 99% of the time tossed over my left shoulder.😉 Have a great day, Winfield, and thanks so much for stopping by.

Thanks. All your videos are worth practicing

@BELightTT

2 жыл бұрын

@dattatraya shinde I appreciate that! Thanks for watching and for commenting.

Great information. Luv it. Thank you.

@BELightTT

2 жыл бұрын

Awesome @David Busby I'm so happy to hear that!

Great explanation. Thank you!

@BELightTT

2 жыл бұрын

@JasMar you're welcome!💖

Brilliant. I started breathwork only on June 28, 2021 in Argentina and I´m an older adult with a "very good apnea of 2 minutes" Five rounds of hyperventilation with 50 breaths doubled my times in a month. I started 2022 in Coimbra, in Portugal, but I didn´t restart my breathwork. Thank you, this explanation motivates to do my breathwork again. Greetings 🙂

@BELightTT

2 жыл бұрын

@Teo this is amazing! I am so happy to hear about your breath journey and I am thrilled that you feel motivated to recommence your practice. Much luck to you. Have fun in Portugal! Take care. 😊

@Retaliatingvideos

Жыл бұрын

@@BELightTT you can do this holding of breathing by abdominal lock and nech lock along with moolbandh...it will definetly increace your timing of holding breate

@BELightTT

Жыл бұрын

@@Retaliatingvideos Thanks for that. Yes, the various locks can be quite helpful for breath holding. I appreciate the tip.🙌

Thank you so!

@BELightTT

3 ай бұрын

Sure thing @MsXanthi I appreciate you watching and commenting.

very interesting :) i guess the "safest" breathhold would be the one after inhale then? if my main goal is CO2 tolerance only. and it feels the most relaxing to me :)

@BELightTT

Жыл бұрын

@Cee Jay that's not a bad personal assessment. I would be ok with that. In the Oxygen Advantage work that I coach, we pretty much exclusively practice breath holds after an exhale, but in that case we are really try to force the CO2 adaptation. It makes the exercise a little more challenging. But there's certainly lots of benefit to holding on the inhale, and if that feels more relaxing, go for it! Thanks so much for watching and commenting.

Have done for three months. Wim Hof method. Every morning on awakening. Three rounds, 30 breaths to 45. Hold 2 minutes on first round, 2:30 second round, 3 minutes on third round. I have done 4 minutes but I won't do that for a while. Excruciating. Probably harmful. I'm 75. This plus fasting and exercise has done remarkable things for my weight and energy. I haven't had this much energy in 20 years.

@BELightTT

2 жыл бұрын

@Marcel Denis I LOVE hearing this! Wonderful feedback. I am so happy to hear you are having great results with the Wim Hof Method. It's so inspiring to hear from people over 70 about how they are changing their health, energy levels and quality of life! I have practiced WHM also, and know many instructors. I currently prefer to practice other techniques, but I believe Wim is helping many people to improve their lives. Thank you so much for watching and commenting.

@marceldenis4546

2 жыл бұрын

@@BELightTT What other techniques do you prefer?

@BELightTT

2 жыл бұрын

@@marceldenis4546 these days I mostly practice Oxygen Advantage and Buteyko techniques as they feel more appropriate for my current hormonal balancing and fitness goals, but it's not a competition. It is always important to consider your immediate and long-term goals with any breath practice and find the right one for you in any particular moment. These days, I tend away from hyperventilation techniques for myself, as I feel they diminish my CO2 tolerance, which is important for me to maintain, but it sounds like your formula is working beautifully for you! Keep it up!

Tara They talk of algorithms leading your Choice of Viewing on Channel...on the Utube This One however came " out of the Blue " If I could Roll out Serendipitous and Epiphany together as a Link then I needed this Lesson from you ... Very well presented and Clearly plus Candidly explained ... I am Using a Power Breather with Nose Clip does this amount to those large Series of inhales and exhales to achieve longer Breath Holds ...?☘️🍃best regards

@BELightTT

2 жыл бұрын

Jerry! How are you? It makes me so happy to hear this. Thank you for leaving a comment and also thank you SO MUCH for your support. That means the world to me! 🙏😊 Did you begin your scuba training yet? Again, always default to what your "under-water" instructors are teaching, as breath-holds while submerged are a different animal...(in some ways easier and more natural due to the "diving response" in humans). For diving, I am sure they are going to train you guys to hold your breath on a full INHALE! This is in part to help combat the change in atmospheric pressure as you descend into the depths. For you, I cannot repeat enough....NO HYPERVENTILATION BEFORE GETTING INTO THE WATER! It's a recipe for underwater blackout and imminent death. Wow, I've never heard of that Power Breather before, but it looks pretty cool. I can't speak on it too much, but if it helps you to stay underwater and keep your breathing totally calm, that's always a good thing. The nose clip is essential for underwater adventures, for sure. So, I am not totally clear on your question...are you asking what technique to use at the surface through your snorkel before diving under water with a breath hold? You'll again have to ask your instructor, but I would think one really FULL inhale (filling from your pubic bone, all the way to your upper chest) would be ideal before descending and will be the most comfortable. If you are diving with the snorkel in your mouth, you will definitely want to dive on an inhale, as when you resurface you'll want to be ready to use your exhale to blow all water out of your snorkel before taking your next breath. If you are practicing this on land before heading into the water (e.g. wearing your snorkel and nose clip in your living room and practicing breath holds), then I would practice both. Practice breath holds after an exhale (as those will build up your CO2 tolerance fast) and practice breath holds after a full inhale (as those are more practical for your sport). You may also be interested to look up "CO2 tables", as those are very functional for underwater sports. I occasionally practice them and they are very effective for improving breath hold time and getting you more comfortable with less air. I hope this helps, Jerry. Again I CANNOT STRESS ENOUGH TO NOT PRACTICE SERIES OF HYPERVENTILATION BEFORE GETTING INTO THE WATER! Let me know if I can clarify better. Wishing you lots of luck!

Subscribed..All this remained a mystery, even w/research, until you! Thoughtful descriptions. I've started the breathing exercises and will try yours. I have mixed results w/rapid breathing, just depends...Is it cuz my circulation needs improving and I feel anxious at times ( super tight neck /shoulder muscles, developed 2ndary to an accident 34 years ago, no broken bones)

@BELightTT

2 жыл бұрын

@Havad thank you so much for subscribing! That is so kind of you. I can't tell you how much I appreciate the support. Thank you!🙏 And I am THRILLED to hear that this video offered some clarity. Some times, I'm not sure how things will land with viewers, so it makes me really happy to know you got some value from this explanation. In terms of your past trauma/accident, yes, it sounds like you still have a number of holding patterns in your body. It is a defense mechanism from the accident. You are still protecting yourself. And if there is any residual pain, it might also be you trying to avoid feeling the pain so intensely. This is such a common outcome, so have compassion with yourself. And yes, most certainly, that muscular tension impacts your breathing patterns. If you tend to hold yourself with a lot of tension, it usually means you are not fully activating your diaphragm, and that your breath will be more shallow & upper chest. Shallow, fast, upper-chest breathing is associated with a sympathetic response in the nervous system and an internal sense of anxiety. If you can change your breathing patterns by slowing down and deepening your breath, then you will start to shape new awareness in your body, break old traumatic/defensive holding patterns, calm your nervous system, ease your anxiety and create a sense of safety. It sounds like you already understand intuitively this connection between your breathing and how your body feels. I cannot tell you what to do, as it's all up for personal exploration, but if you are continuing to experience a tight neck/shoulders and feelings of anxiety, I would lay off the hyperventilation techniques for a while. I had to do that for myself as well. It comes with some beautiful benefits, but it is NOT for everyone, and can exacerbate certain symptoms. And that's ok! Not every technique will be perfect for you at every moment in your life. The breathing that I mostly teach is around truly functional breathing for daily life and also nervous system conditioning (particularly learning to downregulate - something so many of us struggle to do.) If you are interested, Havad, I actually teach a 4-Week Breath Boot Camp and I offer my KZread subscribers 20% OFF the program with code BOOTCAMP20 Feel free to take a look at the program, if interested: www.belighttt.com/bootcamp Thank you so much again for taking the time to watch and comment. Please let me know if you have any further questions. Have a great night.

Hi Tara. Very informative video. Reminds me of the book I read a few years ago called the Oxygen Advantage, written by this Irish gentlemen, whose name escapes me now. I have been practising the Wim Hof method for about 2 years now. I find it does reduce inflamation, relaxes but energizes me at the same time. After three cycles I typically can hold my breath for about 2:30 m/s. The maximum 3:20 m/s. Every once in awhile I can break 3:00, but I have been unable to figure at how I can do this 1x-2x per month. In the afternon or evening I practise the Soma "breath of life" which is the 2:1 exhale/inhale protocol. This protocol over many weeks trains you get down to

@BELightTT

2 жыл бұрын

Hi @Mark Storey Nice to see you again! Thank you so much for leaving this detailed comment!😃 Indeed, Mark! I AM an Oxygen Advantage instructor, so it's no coincidence that what I'm saying reminds you of the book.😉 The author's name is Patrick McKeown. And Mark, wow, what dedication you are putting into your breath practice. I am so impressed! I applaud your efforts. It sounds like you have a really excellent balance of slow, deep breathing (as you said, more for CO2 tolerance) and hyperventilation and hypoxic training (for the anti-inflammatory and energy benefits). Outstanding. I really appreciate you taking the time to share your strategy. And no, I don't think there's any hope for you!😜💖Have a great night, Mark. Hope to see you again soon.

@storeymark

2 жыл бұрын

@@BELightTT Haha.

super thanks for the usefull infos

@BELightTT

Жыл бұрын

You're welcome @Elie G. Thank you so much for watching and commenting. Appreciate it!

@elieg.8920

Жыл бұрын

@@BELightTT 1) what happens to the air you did not exhale if you hold your breath , do u still have to exhale it after the breath is held or does it auto convert to co2, 2) why not hold your breath after completely exhaling , what would happen if you have 0 oxygen in the lungs and you hold your breath. 3) why not hold youre breath right after the inhhalition insted of exhaling a little bit , what is the difference between a slight exhale before applying the hold ...maybe i didnt pay attention perfeclty seems i didnt get these parts., beside that awesome job

@BELightTT

Жыл бұрын

@@elieg.8920 Woah! Ok, let me see if I can answer these. Great questions. Very specific.😉 1. You don't HAVE to do anything, LOL. You're just holding your breath after a "normal exhale". So you will feel the urge to inhale at the end of that strong breath hold, same as if you were just breathing. When you're breathing normally you're inhaling and exhaling calmly and easily. In this case, you did your normal exhale, but instead of going right into your inhale, you simply decided to hold your breath for a while. As you do that CO2 cannot get out, so it is building up, and building up in the body...it is sending a signal to your brain to breathe, but you are resisting a bit, as you are trying to take advantage of this hypercapnic state in order to better oxygenate your cells. Most people will want to inhale at the end of that strong breath hold, and when I'm teaching, the trick is to train them not to GASP! But rather to control that initial inhale and get control of their mind as well. But, since CO2 was building up so much, you could also decide to maybe blow off that CO2 before taking the initial inhale. Experiment and see what you find! Normally on max breath holds, it's challenging to engage your conscious mind fully and that first breath happens so quickly, you tend to not over-think it so much.😉 2. You never have ZERO oxygen in your lungs. You can never empty completely...your lungs would collapse. You always have enough air in the lungs to create a pressure differential. If you blow off a LOT of CO2, then you are lowering the very thing that causes those warning bells to go off inside your brain. Very similar to what happens after hyperventilation. So technically, you should be able to hold your breath longer after a "complete" exhale vs after a "normal" exhale. Try it out and see what happens! Sometimes, personal experimentation is the best way to learn.😉 3. I cover holding your breath after an inhalation in the video. Go back and take a look. It is normally easier to hold your breath on fuller lungs, because the gases are diffusing more slowly, and mentally, you feel "more full". After a "normal" exhale, CO2 tends to build up quickly in the blood, so we are forced to learn to adapt more quickly. Hypoxic-hypercapnic training tends to feel the most stressful, and tends to result in the shortest breath hold times. I hope this helps! Thanks for the questions.😊

@elieg.8920

Жыл бұрын

@@BELightTT thank you very much , i realized i didnt watch the whole video , now that i have seen it , it is very complete and well explained, best on youtube in that department for sure !!!

@BELightTT

Жыл бұрын

@@elieg.8920 Haha! Thanks so much. More importantly, I'm glad you got your questions answered.😉 Elie, for some reason your comment regarding anxiety disappeared, but I saw a notification about it in my email, and I wanted to let you know you are 100% spot on! 🙌That is EXACTLY right, what you said! I talk about that exact thing in several of my other videos. If you haven't seen the one on mini-breath-holds yet, that's usually my starting point when it comes to anxiety: kzread.info/dash/bejne/h6FlxsxtkrKZZ5s.html Thanks so much for your great comments and questions. Have a great night!

Great presentation. Thank you very much. A challenge on if CO2 does actually does dialate your blood vessels as suggested. When I attach myself to my blood pleasure and heart monitor and hold my breath (Increasing internal CO2), both my pressure and the heart beat increase. This points to the fact that the blood vessels are contracting in the presence of CO2 and NOT opening up as you suggest.

@BELightTT

7 ай бұрын

@vee1425 Thanks so much for taking the time to watch and comment. I really appreciate that. Yes, well, there is so much more nuance to this conversation than what is discussed in this video. A few things: 1. How did you hold your breath? 2. How long did you hold your breath? 3. Are you trained in breath holding or not? 4. How many times did you practice? Here's the thing, breath holds are a STRESSOR. Of course, they are. Your body wants to breathe!😂But when we use them as a "tool" - meaning a temporary, intermittent practice - then they fall under the category of "hormetic stress", similar to exercise or ice baths or saunas, etc. So you are right. It's quite possible that holding your breath caused your HR and BP to rise. But a lot of that depends on HOW you were practicing, which is why I led with those 4 questions. Humans have something called the "diving reflex", which means our bodies go through some pretty incredible physiological changes in response to "hypoxia" or breath-holding (especially when submerged in water, but also on dry land). When we hold our breaths, our HR will lower, you will experience vasoCONSTRICTION (as you said) in the periphery (hand/arms/feet/legs), and vasoDILATION in the lungs, heart, brain, organs. This is a survival mechanism. Your body preferentially relocates your blood in order to keep your most vital parts alive. And it lowers your HR so as to reduce energy consumption. That's one part of the story. You might enjoy these two articles on the topic: 1. www.outsideonline.com/health/training-performance/breath-holding-research-2020/?scope=anon 2. pubmed.ncbi.nlm.nih.gov/32748010/ The OTHER part of the story is that elevated levels of CO2 are also a STRESSOR! Your body does not like the feeling. It also doesn't like the pH in your blood to become too acidic (which is exactly what elevated CO2 does). HOWEVER, when we allow CO2 to rise in the body WITHOUT tripping into a stress response (which can take a fair amount of practice for most people), then it does stimulate the vagus nerve, it does allow the blood vessels to dilate and it does induce a sense of warmth, ease and relaxation. It also exploits what is known as the Bohr Effect, releasing more oxygen to the tissues. This can be seen on a pulse oximeter. You can actually watch your blood oxygen desaturate as you hold your breath and/or reduce your breathing. Reduced breathing techniques are an excellent way to practice this. You might enjoy this video where I demonstrate the oxygen desaturation using a pulse oximeter: kzread.info/dash/bejne/X6t9ls2FntW7fso.htmlsi=SnLPwEwDOb_GWn0K Maybe that will clarify something for you. In any case, I hope this helps to better explain something. Thanks again for watching and commenting. Have a great day!

This is very informative and excellent information. My general question is that should we practice WMF Method of breathing in the morning or evening. And how many rounds are beneficial I. General. Thank you

@BELightTT

2 жыл бұрын

Hi @Yogesh Deo Thank you for watching and commenting. You are asking about the Wim Hof Method? I have practiced the technique myself, but I am not a Wim Hof instructor, so I do not want to misspeak on this. I know that Wim has a lot of great, free resources on the internet. I'm sure you can find the answer to your question on his KZread channel. I do believe that people normally practice 3-5 rounds of Wim Hof breathing at one time. In terms of timing, I believe you have to match your breathing practice with your personal rhythm and find what works best for you. For example, if Wim Hof Method gives you lots of energy, it may be best to practice it in the morning or during an afternoon "slump". If on the other hand it makes you very tired, you may want to practice closer to evening. In general, both hyperventilation and breath-holding (which make up the Wim Hof breathing method) are stressors...meaning they are stimulating to the sympathetic nervous system. That comes with a lot of positive adaptations, but my personal belief is that they should not be practiced right before bed. I personally think they are too stimulating, but again, you have to experiment and see what works best for you. I hope that this helps answer your question a little bit. If Wim Hof Method is your personal preference, please keep exploring and take a look at his channel for more complete answers. Many thanks again for watching. 🙏😊

🙏👍

You are WONDERFUL❤️ I am doing Wim Hof Technique which has been great(doing the ice bath thing as well 🥶). Just wondering if you know this technique and would you put it in the hyperventilation category? Many thanks from Aotearoa NZ!!🤙🏾

@BELightTT

Жыл бұрын

@Eyes Tamihana that's wonderful that you are enjoying your practice and that you are getting good results. Yes, of course, I am quite familiar with WHM. And yes, 100%, that is definitely a hyperventilation technique. You got it!😉Thanks so much for stopping by the channel all the way from NZ! Appreciate you. Have a great day!

@eyestamihana2114

Жыл бұрын

@@BELightTT LEGEND💯 Have gladly subscribed and thankyou for sharing your knowledge with the world(and litttle old me🤣)-it definitely pushes and encourages personal change in a hugely impactful and positive way❤️ will be trying some of your breathing techniques out to compliment what I am doing at the moment(or vice versa) so thankyou so much! Feel blessed I came across You in the journey💯 Arohanui e hoa❤️

@BELightTT

Жыл бұрын

@@eyestamihana2114 That is so kind of you. I appreciate the love and support. Please keep me posted with your progress and experimentation, and please do not hesitate to reach out with any questions or concerns. Also, thank you for the wonderful Maori greeting💖. Lots of love to you. Have a great day!

@eyestamihana2114

Жыл бұрын

@@BELightTT 🙏

another question came to my mind regarding Co2 tolerance, what exactly happens if a person has a very high tolerance. would the average 40mmhg of Co2 increase on average or would the PH of the blood really change even during rest? our would you only observe a difference during breath holds and exercise?

@BELightTT

Жыл бұрын

@Cee Jay this is a phenomenal question! So yes, even though the average is around 40mmHg, someone with good CO2 tolerance, should have a slightly higher measure. Maybe around 41mmHg or 42mmHg. Unfortunately, in my work, I don't get to see that clinical data that often, so I can't tell you the specifics according to that well-trained population. However, what I do get to see more often is the PCO2 of my anxious clients who are stuck in chronic hyperventilation, and their PCO2 is low. Maybe in the mid-low 30s. As regards pH of the blood, that is sacred. The body does not allow for much variation there. It rather quickly will respond with various buffering agents to keep the pH between 7.35 and 7.45. Even though the blood pH normalizes, you can guarantee that the effects of acidosis or alkalosis will be experienced somewhere else in the body. I hope this helps! Let me know. And thanks again for the question.

When practicing the breath hold after exhalation, how many cycles should be used? Also, how long should we wait between cycles. My breath hold was only 20 seconds after exhale which I know is not very good. Hoping to increase this. Thanks. Another great vid.

@BELightTT

2 жыл бұрын

Yes, holding after the exhale can be challenging, but makes for good practice. There are methods for improving, but it is maybe too much to type. If you just want to hold your breath after an exhale, I would say you could practice 5-10 times, waiting about 60 seconds between each trial. I would practice first thing in the morning, as the events of your day will dramatically impact your breath hold time. And I would suggest practicing in two different ways: 1. lying down so that your body is totally relaxed, and not using up energy. 2. try this while walking at a moderate pace. You may actually be able to hold longer as the movement will distract your mind. You can even count your paces while walking to see if you can walk more paces with each breath hold. This can sometimes be more motivating than watching the second hand on a clock. I hope that helps. Thanks for watching and commenting! Also @Yahchanan AbiyaH if it is accessible to you, I am teaching a new breath training starting in Mid-September which works on this exact thing. You can check it out here: www.belighttt.com/bootcamp

As you said that if level of co2 is reduced then we become able to chil and stress free on the other hand Patrick McKeown says you need to breath slow and light to increase the co2 level to get chil and relaxed.. Plz also answer this.

@BELightTT

Жыл бұрын

Hi @Aymal Khan Happy New Year. Aymal, perhaps something I said in the video was unclear. I agree 100% with Patrick. That is exactly what I teach my students. We are always working to improve CO2 tolerance and recalibrate the CO2 threshold, ESPECIALLY in clients experiencing anxiety.😉

👍👍❤️🙏🇧🇪

Breath hold after normal breath in = 55 seconds

Hi Tara, How many times a day should i do the the exhale hold to get results of more rbc? 😊🙏

@BELightTT

5 ай бұрын

@MsAggie86 Hi, there! If you feel comfortable with the exhale holds, I normally suggest doing a round of 3-5 maximum breath holds, with about 60 seconds of restful quiet breathing in between each hold. 1 set of 3-5 per day is good to start. As you get more comfortable, you can do up to 2 sets of 3-5 per day. Consistency is king here. A little bit every day. If you are exercising, you can include these strong breath holds as part of your warm-up for more intense exercise. I hope that helps. Thanks so much for watching and have a great day!

Which is the best breathing techniques of them all?

@BELightTT

Ай бұрын

Hi, Kiarie! Thanks for watching and commenting. Honestly, there's no "best breathing technique". A technique is only useful at all if it matches your particular goals. So the question has to be what are you trying to accomplish? Once you know your goal, you can select a breathing exercise that simultaneously works best for your body, to help you reach that specific goal. I hope this makes sense. Have a great day!

So, I’ve doing Wim Hof. I was getting around a 5min breath hold. I’ve just learnt that co2 is literally inflating the lungs during this process. I’ve found that blowing off small amounts of CO2 as I go along can dramatically increase the hold - just over 7mins. bUT - Is this allowed?

@BELightTT

10 ай бұрын

@mashton72 Hi, there! Thanks for watching and commenting. "Is this allowed?"🤔Scott, I mean, it's your practice, you can do whatever you like😂. I don't think you're asking the right question. I think a better question is "what's your goal?" and does doing these little "blow-offs" serve your goal or not? Like what are you trying to accomplish? Are you just trying to have the longest breath hold possible, just because? Are you after a number on the stopwatch? Or are you after some particular benefits that you feel a long breath hold helps you to achieve? The answer to THAT question will be more informative of how you should practice. Also, WHM completely depletes CO2. That's how you are able to hold your breath for so long. Because you've dampened any urgent signal to the brain, telling it to breathe. Especially after multiple rounds, studies show that the CO2 doesn't recover at all...it just keeps decreasing. So, I'm not sure if your theory is 100% correct, although it might be. I'm wondering if your small exhales don't help to just take tension out of the body. In any case, it's super interesting. I appreciate you sharing your experience. Not sure if this response was helpful or not, but I hope it makes you reflect on your practice a bit. Thanks again for stopping by the channel. I appreciate it!

@mashton72

10 ай бұрын

@@BELightTT thanks for the reply. Let me rephrase. Are you a WHM teacher? By “allowed” - I meant is that part of the teaching. Yes - it’s my practice and I will continue to do it. “Allowed” was my sons phrase - because we do the brwatbwork together. I learnt about the CO2 blowoff from Ben Greenfield interview with Travis Steffens - and part of the write up was a “7 minute breathhold”. I guess it works! It’s my experience that the lungs keep feeling up even after exhalation. My observation - not theory :) and I never thought to do it before listening to the interview. Who knows - maybe one day being able to hold my breath for 2 mins longer might be useful. Going for times keeps it interesting for me, and I’m honestly shocked that so long was even possible. The other benefits will take care of themselves.

@BELightTT

10 ай бұрын

@@mashton72That's sweet that you and your son practice together.💖And that's great that you are feeling good performing such long breath holds. If it's working for you, then go for it!🙌 To answer your question, I've trained WHM, but I'm not a WHM instructor (although I certainly know many of them😊). I am principally an Oxygen Advantage/Buteyko coach. So my primary focus is on truly functional breathing for daily life and improved performance. You'll find that us OA coaches will preferentially select for exercises that improve our CO2 tolerance and threshold. We are in the hypoxic-HYPERcapnic camp. WHM tanks your CO2, and if you already have horrible CO2 tolerance, it will only get worse in that case. WHM is in the hypoxic-HYPOcapnic camp. So while many people have great results with WHM, there are also many people who see an increase in their negative symptoms when practicing WHM. The bulk of my clients/students are no longer able to practice WHM because of this reason, so OA techniques are a wonderful way for them to transition out of those negative symptoms, back into functional breathing and optimal performance. If you're not seeing any decrease in performance through your practice, however, good for you! I hope you reach your 7-minute goal, Scott, and that it serves you well. Keep me posted on your progress and good luck to you! 💪

@mashton72

10 ай бұрын

@@BELightTT Yes - it's a lovely thing that my son does it too. He's 12 and wants to be an pro athlete so I've sold him on the performance benefits.😆 He's a good lad. So anyway - I've already gone through 7 minutes! I know that times don't REALLY matter but I nerd out on this and it's a good motivator for me, and when I see such incredible increases in a short amount of time I have to pay attention. I'd plateaued around 4.40 ish for quite a while (and super happy with that), then hit 5 minutes but I was at total bursting point. Since I tried the "CO2" release, I got 1 minute more relatively quickly, then soon after 2 minutes more. Mind blown. Full disclaimer: I stack lots of different modalities and change the order to see effects. Breath-hold-time is a useful measure to see if what I'd doing it "working" . Red light, other vaso-dilators, cold shower (or anything that will calm and lower heart rate). Methylene blue is amazing (improves oxygen usage efficiency by 20-25%. I wasn't aware that some people are affected negatively by WHM. I will have to look into that. I will also revisit OA. I've only read the book. Buteyko just seems TOO hardcore for me. You don't have to reply . I really appreciate the care you take to respond to everyone in this chat. I discovered your channel accidentally but I will subscribe and follow with interest,

@BELightTT

10 ай бұрын

@@mashton72 That's terrific! I'm glad you're exploring so many modalities and actually taking the time to document them and see what is working best for you. That's awesome! And that's adorable about your son. I love that you can do this thing for your health together. That's a great value to pass down. I'm not trying to be a jerk, but I do want to caution, once again, about getting your son too hooked on hyperventilation techniques for "performance". I actually don't think of WHM as a performance practice. I think of it more as an immune-modulator. When talking about performance, again, you want to be careful not to dump too much CO2. For performance, you'd optimally like your CO2 tolerance to increase so that you can improve aerobic capacity, better manage an anaerobic load and simply not fatigue nearly as quickly. If breath-holding is of primary interest to you, you also might want to consider training with a group of freedivers who are able to get 7-8 minute breath holds without hyperventilating. It is a completely different way of training the body. Just food for thought. Thanks so much for the subscribe, Scott. I really appreciate that. Have a great day and enjoy all your practices.😊

I have only done the long breathe hold (9 min SPo2 78) twice. I live at 4,500 elevation which may help? I'm R577X C T & APOE2/3 which may help?

@BELightTT

7 ай бұрын

@williamhenry3337 That is still quite impressive. Yes, I can imagine that your "hypoxic" environment does train you better for "hypoxic experiences". It's certainly possible. And in terms of the gene expression, I do not know enough about that at all, but it only makes sense that genetic variants will play a role in every aspect of our experience, and in some cases, give us a natural advantage. Good for you!🙌

@williamhenry3337

7 ай бұрын

@@BELightTT 23 & Me says the R577X gene is found in elite athletes most commonly Olympic sprinters. The APOE2 gene is the "protective" gene opposite of the alzheimers APOE4 gene that the actor Chris Hemsworth has. Don't know if they help me. Maybe it's keeping my BMI at 19.5 my entire life. It's mostly likely listening to your podcasts that has helped.

@BELightTT

7 ай бұрын

@@williamhenry3337Oh, that's super interesting. I've never had my genes checked, so this is not really on my radar. How cool to know that you have these protective and magnificent genes that favor athletic performance! 🙌 And aren't you the flatterer.😏Thanks, as always, William, for taking the time to chat with me. I always appreciate it. 💖

I’ve done a breathhold after exhale for around 2 minutes and 15 seconds. How good is that?

@BELightTT

Жыл бұрын

@Patrick Messina 🙌 2 Minutes and 15 seconds after a normal, casual exhale? Fantastic! It's quite amazing, actually! Great job. Have you been training breath holds for a while?

@patrickmessina2919

Жыл бұрын

@@BELightTT after taking several deep breaths in and out quickly, I use the wim hof method. I don’t really do it consistently

@BELightTT

Жыл бұрын

@@patrickmessina2919 Ah, ok. You hold for 2 minutes and 15 seconds after hyperventilating. Got it! That makes total sense and is quite reasonable. So the hold after a "normal exhale" is literally just that. No prep really. Maybe sit quietly for about 2 minutes to calm your HR and breathing rate. Then take a normal, quiet inhale (NOT as long as you can...nothing fancy), followed immediately by a normal, quiet exhale (NOT blowing off all the air...just a NORMAL exhale), pinch your nose and hold. Time it like that and see how you do.😉 Let me know.

I will holding my breath 1 minit

@BELightTT

2 жыл бұрын

@Sooraj Rajan you hold your breath for 1 minute after an INHALE or after an EXHALE?

@soorajrajan9663

2 жыл бұрын

@@BELightTT After INHALE

@BELightTT

2 жыл бұрын

@@soorajrajan9663 Wonderful! Good job.

My bolt score is just 18 to 20 plz tell me what to do to increase it?

@BELightTT

Жыл бұрын

Hi @Aymal Khan How are you? Thanks for the question! Aymal, honestly, I teach an entire 4-week course on creating more functional breathing and working to improve one's BOLT. It's not really something I can answer in a KZread comment. There isn't one cookie-cutter answer. Sorry, my friend. I would say, in general, a combination of functional breathing all day and night, stress management, good sleep hygiene, reduced breathing exercises and certain breath holding techniques. If you have the means, you can check out my 4-Week Breath Boot Camp here, which is currently 20% OFF: www.belighttt.com/bootcamp Or you might enjoy my Breathe Light product or one of my PDFs, like 10 Tips for Refining & Perfecting Your Breath Practice, all of which you can find in my BE Light Store (again, everything is currently 20% OFF for the next 24 hours): www.belighttt.com/store I hope you will find something that helps to guide you. Thank you and Happy New Year!

@aymalkhan5781

Жыл бұрын

@@BELightTT Okay I have been doing reduced breathing exercises plus doing breath holds exercises and I do always nasal breathing when I walk,run and rest and also do mouth taping.. I think that is all for improving my breathing to be functional?

@BELightTT

Жыл бұрын

@@aymalkhan5781 That's a really great start! Good for you. You are ahead of 90% of people on the planet!🙌😉How long have you been practicing your breathing in this conscious way? Have you seen any improvements in your BOLT as of yet? Keep going! You are on the right track.

@aymalkhan5781

Жыл бұрын

@@BELightTT By the way I never get difficulties in breathing and always do diaphragmatic and light breathing naturally and I have little thoughts in my brain which makes me stressed some times but I am working on it and will improve it more.. But I am really really happy that you replied me in so details 🥰🥰

@aymalkhan5781

Жыл бұрын

@@BELightTT And my bolt score is now 2 or 3 secs increased in 3 weeks...

Explanation is way too long - so hard to understand how to practice property. Can you make it shorter and straight to the point. Thanks

Godpode al ova naporno priča.

@aleksalazic7962

11 ай бұрын

Ignore this comment, I got a little irrotated (sorry for bad spelling). Nice video. Why don't we take deep inhales on the breaths we will hold after the inhale, and why don't we do full exhale in the breaths we will hold after that exhalation?

@aleksalazic7962

11 ай бұрын

One more thing. What about the Wim Hof method, it makes you do hyperventilation and then go right into the cold water

@BELightTT

10 ай бұрын

@aleksalazic7962 sorry for the delayed response. Your comment got held for review and I am only seeing it now. To be clear, you are free to practice your breath holds however you like. There are so many different styles of practicing. But I teach from an Oxygen Advantage perspective, where we practice in a very specific way in order to optimize adaptation. 1. We don't practice breath holds after the inhale at all. Why? Because we can't get as strong of an adaptation. When you hold your breath after a deep inhale, you can hold your breath for a very long time. Theoretically, you are working on your CO2 tolerance because you haven't blown off any CO2, HOWEVER, your lungs are filled with so much oxygen that the gas exchange is happening much more slowly and so you do not build up a strong air hunger very quickly. Of course, free-divers will practice this way, as it is more specific to their sport. So, obviously, there is a place for it, it just depends on your personal goals. 2. We don't blow all the air off because a. for some people, that causes a lot of unnecessary tension in the body, b. if you blow off too much CO2, you're not really working on your CO2 tolerance, c. it doesn't translate well to functional movement and daily life. I hope this helps. Thanks for watching!

@BELightTT

10 ай бұрын

@aleksalazic7962 I have trained with many WHM instructors (many are my colleagues) and I have never hyperventilated before getting into the water. That is EXTREMELY DANGEROUS! Do not do it.