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Origin Story w/ David McIntosh JrNEW SLOWER Wim Hof Deep Breathing & Retention 5 rounds | TAKE A DEEP BREATH
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Chapter summaries
Round 1: 30 Deep Breaths
David McIntosh Jr guides the first round of 30 deep breaths, filling the belly and chest and then letting go. He counts the breaths and describes sensations such as lightness in the head and tingling.
- •Follow the breath with your mind and fill the belly and chest fully
- •Take 30 breaths in a wave-like rhythm of fully in, letting go
- •He says the breathing is the meditation and that this is the going deep
- •Lightness in the head and tingling in the body are cues to breathe into and intensify
- •The last seven breaths are counted down to close the set
Round 1: Exhale Retention and Physiology Explanation
After the 30th breath, the guide tells you to stop after the exhalation and just witness. He explains what he says is happening in the body, from falling oxygen levels and the brain stem's survival response to adrenaline and a reset of the immune system. He then calls for a recovery breath and a 10-second hold, which ends the round.
- •Stop after the exhalation and witness the rush
- •He says the body is alkaline, so there is no need to breathe
- •The brain stem, which he calls the crocodile, responds to low oxygen with adrenaline
- •He claims the immune system comes within reach of the will and that unnecessary cells are expelled
- •The round ends with a breath in and a 10-second hold, squeezing to the head
Round 2: Deep Breathing Cycle
The second round begins with the same 30-breath sequence and the same cues. The guide encourages deepening the feeling of charging up the body.
- •Another 30 breaths with the mind following the breath
- •Relax into the rhythm of fully in, letting go
- •Breathe into the lightness and tingling to intensify it
- •He says that even people who have meditated for years are not able to go this deep
- •The final seven breaths are counted down
Round 2: Retention, Reset and 10-Second Hold
The guide repeats the exhale retention, telling you to stay still and witness the sensations. He again describes the oxygen drop, the adrenaline response and increased blood flow in the brain, then closes the round with a 10-second hold.
- •Hold after the exhale and feel the rush
- •He says this is physiology, not hypnosis
- •He says the body enters an autonomic state consciously and at ease
- •He says a brain scan could show blood flow going deep into the brain
- •A 10-second hold ends round two
Round 3: Deep Breathing Cycle
Round three starts with the same cues to fill up the belly and chest. The guide continues to coach the 30-breath build, the intensifying sensations and the countdown.
- •Fill the belly and chest with each breath
- •He says the 30 breaths are almost at 10, then 17, then 23
- •Intensify any feeling of difference in the head and body
- •Charging up the body is meant to take you into the depth
- •Count down the last breaths before the exhale
Round 3: Retention, Brain Stem Response and Final Hold
After the final exhale the guide again says to stay with the retention. He restates his explanation of the brain stem and the adrenaline reset, then guides the 10-second hold that ends round three.
- •Witness the rush in the blood and nervous system
- •He says the crocodile does not understand that no breathing is needed
- •He says unnecessary cells are expelled when the body senses danger
- •He says control over neurological pathways comes in this state
- •Breathe in, hold and squeeze to the head for 10 seconds
Round 4: Deep Breathing Cycle
The fourth round opens with the familiar instruction to follow the breath and fill up fully. The guide again counts the 30 breaths, naming the tingling and lightness along the way.
- •Follow the breath with your mind
- •Breathe in a rhythm of full in, letting go, like sea waves on the shore
- •Breathe into whatever feels different
- •Seven breaths remain after 23
- •Finish with a full exhale
Round 4: Retention and 10-Second Hold
The fourth round's retention follows the final exhale, with the same reminder to simply witness. The guide repeats the account of oxygen falling, adrenaline and blood flow to the brain, then calls the recovery breath and 10-second hold.
- •Stop after the exhalation and witness
- •He says there is no need for breathing because the chemistry is right
- •He describes adrenaline resetting the body to a primordial state
- •He says the body goes into an autonomic state while you stay at ease
- •The hold is counted down from ten to one
Round 5: Final Deep Breathing Cycle
The final round begins with the same 30-breath sequence. The guide repeats the cues about following the breath, charging up the body and counting down to the last breath.
- •Start the last round with a full belly and chest breath
- •He keeps the wave-like pace of breathing in and letting go
- •Tingling and a light head are signs to breathe into
- •The breaths are counted at 17 and 23 with seven to go
- •The last breath leads into the exhale retention
Round 5: Final Retention and Closing Hold
The guide cues the last exhale retention, asking you to witness the rush and again explaining the oxygen drop, adrenaline and brain stem response. He closes with a final breath in and a 10-second hold, ending the fifth round.
- •Stop after the final exhalation and feel the charge in the blood
- •He says the immune system is within the reach of the will in this state
- •He says blood flow goes into all parts of the brain
- •Breathe in, hold and squeeze to the head
- •Counting down from ten to one ends the fifth round
