Sleep, Breathing and Wim Hof
SLEEP
Here are 3 of our best online resources for sleep as a starting point:
https://painhealth.csse.uwa.edu.au/pain-module/sleep-and-pain/
https://www.aci.health.nsw.gov.au/chronic-pain/for-everyone/pain-and-sleep
https://www.aci.health.nsw.gov.au/__data/assets/pdf_file/0020/212951/Pain_and_Sleep_1.pdf
What would happen if you didn’t sleep:
https://www.youtube.com/watch?v=dqONk48l5vY&t=2s
Circadian rhythms
https://www.youtube.com/watch?v=2BoLqqNuqwA&t=1s
5 tips for falling asleep
https://www.youtube.com/watch?v=ZKNQ6gsW45M&t=2s
Matthew Walker, a neuroscientist who wrote the book ‘Why we sleep:
https://www.youtube.com/watch?v=5j9xCC_VtQA
https://www.youtube.com/watch?v=5MuIMqhT8DM
Additional links to Matthew Walker, him describing aspect of the book:
https://www.youtube.com/watch?v=oDRrRuPqALs
https://fastlifehacks.com/matthew-walker-12-tips-for-good-sleep/
The next two are explaining reasons for sleeping via a couple of other links - the material is endless, however I thought that those provide a nice summary.
http://gregbeazley.com/2013/08/real-reasons-why-we-sleep/
https://www.centralathlete.com/blog/8-reasons-why-we-sleep
BREATHING EXERCISES
Belly Breathing
https://www.youtube.com/watch?v=c3YyjUmDapc
A couple of Yogic breathing techniques:
a) slowly breathing in/out through the nose or in through the nose and out through the mouth (belly breath)
https://www.youtube.com/watch?v=c3YyjUmDapc&feature=emb_title
https://www.verywellhealth.com/how-to-breathe-with-your-belly-89853
b) Breath retention – we practised on the Inhalation, but it can also be done on the exhalation
https://mindfulminutes.com/how-to-practice-breath-retention/
https://www.yogajournal.com/poses/breath-retention
A link to the “Breath with Sound”, which hopefully describes it useful.
https://www.healthline.com/health/fitness-exercise/ujjayi-breathing
https://www.youtube.com/watch?v=IQrsJ-yZWV8
Yogic breath for cooling the body (hissing breath)
https://www.fitsri.com/pranayama/sitkari
WIM HOF - cold water therapy/breathing exercises/mindset
Jo ROGAN interview
https://www.youtube.com/watch?v=Np0jGp6442A
If you join the free mini class it will take you through the three elements: breath cold meditation/mindset
His App is interesting – as it starts you off very slowly: