Inhale Energy: The Ultimate Guide to Breathing Techniques

Breathing techniques are effective tools for improving focus, enhancing sleep, and reducing stress. But with so many methods out there, what’s the difference between them, and which one is best for you?

Here’s a breakdown of three of the most popular methods: the Wim Hof Method, Bellows Bhastrika, and the 3:3 Metaverse Breathing Method.

The Wim Hof Method

Founded on the three essential pillars of breathwork, cold therapy, and commitment, the Wim Hof Method creates a transformative experience. By supercharging your oxygen flow, Wim Hof’s breathing technique boosts your energy, alleviates stress, and builds a stronger immune response.

The Wim Hof Method also embraces cold exposure, a practice that triggers a range of health benefits: reduced inflammation, balanced hormone levels, and a natural release of feel-good endorphins.

The third pillar—commitment—requires consistency and devotion to sustain and amplify the benefits of breathwork and cold exposure over time.

While the Wim Hof Method can be tailored for individuals, one of the most common versions involves the following steps:

1. Get into a comfortable position.
2. Take 30 deep breaths, in through the nose or mouth, and out through the mouth.
3. After the last exhale, hold your breath until it no longer feels natural.
4. Take a full breath, hold for 15 seconds, then release.
5. Repeat the above steps for 3-4 cycles.

Bellows Breathing (Bhastrika Pranayama)

Based on an ancient yogic practice, the bellows breathing technique, like the Wim Hof Method, revitalizes the body, elevates oxygen levels, and reduces stress. Named for the action of a blacksmith’s bellows, this forceful breathing method also strengthens the lungs, improves circulation, and promotes detoxification.

To practice Bellows Bhastrika, follow these steps:

1. Assume a good posture with your spine straight.
2. Take a quick, vigorous inhale through your nose.
3. Take an equally quick, vigorous exhale through your nose.
4. Repeat steps 2 and 3, with about 10-15 cycles per round.
5. Rest in between rounds with a few ordinary breaths.

The 3:3 Metaverse Breathing Method

This breathing method is credited with rapidly relieving stress and anxiety for a wide demographic—including people with ADHD and ASD—with results that last all day. By activating the parasympathetic nervous system, this technique stabilizes the mood, stimulates a profound sense of tranquility, and improves sleep quality.

The steps are easy to follow:

1. Find a comfortable position.
2. Quickly breathe in three times through the nose.
3. Quickly breathe out three times through the mouth.
4. Repeat this cycle for a choice of 1, 2, or 3 minutes.

Which Method is Right for You?

Most Scientific Backing: The Wim Hof Method. This technique has undergone several scientific studies—some conclusive, others mixed—but it remains the most researched of the three.

Best for Physical Gains: The Wim Hof Method & Bellows Bhastrika. The Wim Hof Method can improve sports performance, while Bellows Bhastrika contributes to healthier lungs.

Best for Mental Gains: All Three. Each technique offers a host of benefits, particularly in reducing stress and anxiety, and heightening mental clarity.

Safest Method: The 3:3 Metaverse Breathing Method. While the Wim Hof Method and Bellows Bhastrika have a few risks, such as lightheadedness or unconsciousness, the 3:3 alone is safe for a large population, including pregnant women and people with chronic pain.

Fastest Method: Bellows Bhastrika and the 3:3 Metaverse Breathing Method. Although the Wim Hof Method requires commitment and long cycles for noticeable results, Bellows Bhastrika and the 3:3 take only a few minutes of your time.

Conclusion

Each method has unique strengths, and with considerable overlap in benefits, all three can improve your daily well-being. The best fit ultimately depends on personal preferences, lifestyle, and demographic factors.