I started using portions of the Wim "Ice Man" Hof methods to incorporate in my 4:30am morning routine. Firstly. I use the breathing exercises as part of my morning mediation and prayer. I found his breathing exercise to get me super focused for my day.
The Dutchman Wim "Ice Man" Hof is a well-known extreme athlete with about 20 various records for withstanding extreme temperatures. He climbed Mount Everest and Kilimanjaro in his shorts and shoes and can sit forever in ice baths.
He does all these extreme adventures making use of his specific breathing exercises, called the Wim Hof Method. These breathing exercises have the ability to control the immune system to fight of diseases.
How does this breathe exercise works?
Close your eyes in inhale through your nose and exhale through your mouth. Extreme deep inhale and exhale in short intervals for 30 times. You will start feeling tingling sensation and feel light headed. On the 30th exhale, hold your breath for as long as possible.
Repeat this for about 3 times.
You will feel renewed energy and focus when done.
Secondly, I started using cold water showers in the morning. Initially it was a shock to my body, but in a few days, I got used to this temperature. Apart from anything, I can feel the difference in energy I feel.
In the cold water the little muscles around your veins contract. In time these muscles become stronger making your veins healthier and reducing the force that your heart must pump blood around your body.
A few other benefits are the following:
Word of caution:
Do be careful when you start this process, the exercise can make you light headed. Do not do this while driving, bathing or even standing. Sit down comfortably, relax and start breathing.
Let me know how your experience is if you decide to make this a daily habit.