Wim Hof’s breathing method is really modified yogic breathing that Rickson Gracie also used

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In recent years, the Wim Hof Method has gained worldwide popularity for its purported health benefits, including improved immune function, stress reduction, and enhanced physical performance. However, a closer examination reveals that Hof’s breathing technique is not entirely original, but rather a modification of ancient yogic practices that have been used for centuries – including by Brazilian Jiu-Jitsu legend Rickson Gracie.

The Yogic Roots of Wim Hof’s Method

According to research by Scott Carney, Wim Hof’s journey into breathing techniques began in the 1980s when he immersed himself in yogic studies. The core of Hof’s breathing method appears to be closely related to two traditional yogic practices:

  1. Bhastrika Kumbhaka Pranayama (bellows breath)
  2. Rechaka Kumbhaka (breath retention beyond comfort)

Hof simplified these techniques, stripping away much of the esoteric language and philosophy associated with traditional yoga. While he often presents his method as entirely original, the fundamental elements have clear roots in ancient yogic practices.

Rickson Gracie and Yogic Breathing

Interestingly, Wim Hof is not the only modern practitioner to popularize modified yogic breathing techniques. Rickson Gracie, a renowned Brazilian Jiu-Jitsu master, has long incorporated similar breathing practices into his training regimen.

Gracie learned his technique from Alvaro Romano’s Ginastica Natural, which itself draws from yoga pranayama, specifically the “Breath of Fire” technique. This fast-paced breathing exercise, like Hof’s method, involves rapid inhalations and exhalations, often coupled with physical movements.

The Science Behind the Breath

Research has shown that these breathing techniques, whether labeled as yogic pranayama, the Wim Hof Method, or Rickson Gracie’s approach, can have significant physiological effects:

  1. Stress Reduction: A 2013 study found that fast pranayama, including Breath of Fire, decreased stress levels in students by reducing sympathetic nervous system activity and increasing parasympathetic activity.
  2. Improved Respiratory Function: A 2014 study noted that these breathing techniques exercise respiratory muscles, strengthen the diaphragm, and help clear airway passages.
  3. Enhanced Concentration: Fast pranayama has been linked to improved brain functions such as memory, reaction time, and attention.
  4. Increased Mindfulness: Practitioners report heightened mindfulness as a result of focusing intensely on their breath.
  5. Potential Digestive Benefits: Some studies suggest these breathing techniques may help manage conditions like gastroesophageal reflux disease and irritable bowel syndrome.
  6. Abdominal Strength: The repeated contractions involved in these breathing exercises may contribute to stronger abdominal muscles.

The Evolutionary Perspective

Scott Carney argues that there’s an evolutionary basis for the effectiveness of these breathing methods. Our ancestors had to cope with extreme environmental stressors, and our bodies evolved mechanisms to deal with these challenges. Modern, climate-controlled lifestyles rarely activate these latent abilities, but techniques like those used by Hof and Gracie may help reawaken them.

While both Gracie and Wim Hof has undoubtedly played a crucial roles in popularizing these breathing techniques in the West, it’s important to recognize their roots in ancient yogic traditions.

Sources:

  1. Telles, S., Singh, N., & Balkrishna, A. (2013). Finger dexterity and visual discrimination following two yoga breathing practices. International Journal of Yoga, 6(1), 20-26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734640/
  2. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12, 353. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793008/
  3. Telles, S., Yadav, A., Kumar, N., Sharma, S., Visweswaraiah, N. K., & Balkrishna, A. (2013). Blood pressure and Purdue pegboard scores in individuals with hypertension after alternate nostril breathing, breath awareness, and no intervention. Medical Science Monitor, 19, 61-66. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809624/
  4. Sharma, V. K., Trakroo, M., Subramaniam, V., Rajajeyakumar, M., Bhavanani, A. B., & Sahai, A. (2013). Effect of fast and slow pranayama on perceived stress and cardiovascular parameters in young health-care students. International Journal of Yoga, 6(2), 104-110. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3939514/
  5. Telles, S., Singh, N., & Puthige, R. (2013). Changes in P300 following alternate nostril yoga breathing and breath awareness. BioPsychoSocial Medicine, 7(1), 11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4316242/
  6. Gracie, R., & Voloj Dessaix, P. (2021). Breathe: A Life in Flow. HarperOne. https://www.amazon.co.uk/Breathe-Life-Flow-Rickson-Gracie/dp/0008440107
  7. Carney, S. (2020). The Wedge: Evolution, Consciousness, Stress and the Key to Human Resilience. Foxtopus Ink. https://www.amazon.com/Wedge-Evolution-Consciousness-Stress-Resilience/dp/1734194308
  8. Romano, A. (1995). Ginástica Natural. Body Movimento. https://books.google.rs/books/about/Ginastica_Natural.html?id=Mku8AQAACAAJ&source=kp_book_description&redir_esc=y