About Us
Learn more about Simple Breathwork and our mission
Welcome to Simple Breathwork
At Simple Breathwork, we harness the power of scientifically validated breathing techniques to enhance your well-being. Our mission is to provide accessible breathwork exercises that are grounded in research, helping you reduce stress, improve mental clarity, and promote emotional balance.
Box Breathing: The Science of Balance
How It Works
Box Breathing activates the parasympathetic nervous system through a structured 4-part breath pattern:
- Triggers a strong parasympathetic response (90% activation shown in analysis)
- Reduces sympathetic (fight-or-flight) activation to just 20%
- Enhances vagal tone, improving heart rate variability
Instant Zen (1:2 Breathing): The Relaxation Response
How It Works
This technique emphasizes longer exhalations, which:
- Activates the parasympathetic nervous system (80% activation)
- Maintains low sympathetic activation (30%)
- Promotes a natural relaxation response through extended exhale
Wim Hof Method: The Power of Controlled Stress
How It Works
The Wim Hof Method uniquely influences both nervous systems:
- Creates controlled sympathetic activation (80%)
- Maintains moderate parasympathetic activity (50%)
- Stimulates erythropoietin (EPO) production through intermittent hypoxia during breath holds
Practice Guidelines for Beginners
| Technique | Initial Duration | Daily Frequency | Starting Protocol | Progression |
|---|---|---|---|---|
| Box Breathing | 5 minutes | 1-2 times | 4-second intervals | Increase to 5-6 sec intervals |
| Instant Zen | 5-10 minutes | 1-2 times | Deep mindful breathing | Extend to 15-20 min |
| Wim Hof Method | 15-20 minutes | 1 time | 3 rounds of 30-40 breaths | Increase to 4-5 rounds |
Timeline for Benefits
| Benefit Category | Box Breathing | Instant Zen | Wim Hof |
|---|---|---|---|
| Immediate | Reduced stress, calmer mind | Relaxation response | Increased energy, focus |
| Days | Better focus, lower anxiety | Reduced stress levels | Better stress resilience |
| Weeks | Improved emotional regulation | Better emotional control | Enhanced immune function |
| Months | Enhanced vagal tone | Improved HRV | Increased EPO production |
Important: Always practice these techniques while seated or lying down, especially when beginning. Always consult with a healthcare professional before starting any new exercise or wellness program, especially if you have pre-existing health conditions.