Push-ups are one of the most accessible and beneficial exercises anyone can do, but that doesn’t mean they’re easy. If you’re having trouble pumping 20 at once, then ‘The Iceman’ himself, Wim Hof, has some crucial advice for you.
Wim Hof is known for his extreme athleticism and breathing exercises, which allow him (and you, if you follow his advice) to submerge yourself in subzero water for long periods of time.
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But now he’s pulled out of the water to offer some advice that (realistically) more of us are probably heeding, “how to do more push-ups than ever.” On Instagram, Wim Hof explains that the key to being able to do more push-ups goes back to his favorite subject: breathing.
To prove that his madness has a method, he first asks us to try push-ups like we normally would. Then, with a set number of reps as a benchmark, try things your way and see how much you improve.
LOOK: Wim Hof explains how to do more push-ups than ever
His process is incredibly simple, just take 30 deep breaths, fully inhaling and fully exhaling. Then on the 30th breath, once you’ve exhaled, stop breathing and then do the pushups. He adds that it will feel normal to have the urge to breathe during this process, and if you do, you can breathe but just hold your breath for 15 seconds.
And that is!
Judging from some of the comments on his post, Wim Hof’s method really works.
“Wow, I did 10 regular push-ups! I usually do knee push ups because of my wrist and it’s too hard! I can usually do about 3 regulars. I know 10 doesn’t sound like much, but it is to me!” says a user.
“10-15 regular, 30-40 with breath!!”
So how does Wim Hof’s breathing technique help? One user explains that “neurologically, this increases the fight or flight mechanism within the brain, releasing adrenaline which in turn increases physical performance, so the number of push-ups will increase.”
Another user adds to this that “there is more oxygen in the muscles”.
In fact, another response to this comment somewhat contradicts the first, saying: “Only if the breath is rapid will it instigate fight or flight. Slower, deeper breathing will activate the parasympathetic nervous system, which is calming and relaxing rather than stressful. For this case, it is about oxygenating the body properly to get more energy to the muscles that need it.”
Breathing properly, in general, is crucial when exercising. What health line he says, breathing correctly “allows your body to have more control, keeping you calm and alert during your workout so you can actively participate everybody your muscles. It might even give you the ability to lift more.”
And, while holding your breath completely during a lifting movement, for example, is not recommended, it can be beneficial to hold your breath at certain points during the lift. We’ve discussed this before, using the humble barbell back squat as an example.
For this exercise, it can be incredibly beneficial to inhale as you squat down, hold your breath at the bottom of the squat, and then exhale as you push back up. Holding your breath can help provide more stability and a stronger base from which to push up. The exhalation can help you explode back to the starting position.
Try the Wim Hof technique next time you have some free time, wherever you are, to try some push-ups and see how much progress you can make.
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