Breathwork: DO THIS for 21 DAYS and CHANGE YOUR LIFE | Guided 3 Rounds

About this video

A guided breathwork session filmed in the Arizona desert, presented as a practice the creator says he has done since 2015 after Wim Hof led him through his first three rounds live on a podcast. After a disclaimer to check with a professional if prone to seizures or with a medical condition, and advice to go gentle the first time, he leads three rounds. Round 1, the ‘clean and classic’: 30 deep breaths, exhale and hold for 1 minute, then two inhales and a 15-second hold. Round 2, Breath of Fire from yoga: 50 fast in-through-nose, out-through-mouth breaths, exhale fully and hold 15 seconds, then two breaths in and a 15-second hold. Round 3 is a longer version of Round 1: 35 deep breaths, a 90-second hold, then two breaths in and a 30-second hold on the second. Between rounds he teaches that exhaling is letting go — of anger, rumination, and past failures — and that feeling good internally changes how you handle external problems, because ‘you don’t attract what you want, you attract who you are.’ He cites viewer comments claiming it helped with smoking, insomnia, and anxiety.

Key takeaways

• Round 1 structure: 30 deep breaths, exhale and hold 1 minute, then two inhales and hold 15 seconds
• Round 2 is Breath of Fire: 50 rapid nose-in, mouth-out breaths, followed by a 15-second exhale hold and a 15-second inhale hold
• Round 3 extends Round 1 to 35 breaths, a 90-second hold, and a final 30-second hold
• Use breath as a reset for being scatterbrained, nervous, or stuck in your head before interviews, dates, or other performances
• Frame each exhale as letting go of resentment, rumination, and past failure rather than holding on to what hurts you

Episode details: published February 27, 2024 · 15:06 long. Summary written by Self Growth Videos from the episode itself. Business results and any income figures mentioned are Clark Kegley’s own claims, shared for education — they are not typical or guaranteed.

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