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Release Stress And Improve Performance Within A Few Breaths

Feeling stressed or anxious? Our good friend Níall Ó Murchú shares his expertise on releasing stress and improving performance through breathing techniques. Níall has spent most of his adult life helping people to heal themselves. He’s a certified Wim Hof Method instructor, Wild herbalist, Traditional Irish healer and Former international athlete. He’s often asked to talk about Wim Hof Method on podcasts and TV.

Please do the exercise when you read his blog and let us know if it helps.😊

Release Stress And Improve Performance Within A Few Breaths By Níall Ó Murchú

What are we good at? As humans, we’re good (even great) at many things. We’ve explored our planet and beyond. We’ve invented technologies that have improved our lives. We’re good at many things, including holding on to stuff.


Yes, unfortunately, we’re good at holding on to grudges, grievances, stress and fear. We hold on to tension, worry and anxiety. We take all that stuff and hold it tight. As I’m typing this, I can feel the tension in my shoulders. Where do you hold your tension? Can you feel it now as you read this?

Thankfully, there is a simple and effective way to release it. We’re going to try it now and by the end of this page, you should feel the difference. You’ll have released some of the stress and tension in your body. That will keep you calm, focused and will improve performance.

So, let’s do it now.

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Breathe fully in, expanding your belly, then your chest as you inhale. Breathe all the way to the very top of your head. Now the trick: let your whole body drop as you exhale. Let it go. Really let it go.

Try it again: breathe all the way up through your body, reaching the top of your head and then let the whole thing fall as you exhale. As you exhale, you’ll start to feel the body loosen. Try it again.

Breathe slowly in and, at the peak, let the exhale, let the body, let the stress go.

One last time: breathe gently, fully in, all the way to the crown of your head and then release: let the shoulders fall, let the body slacken, let the breath go.

If we practice this regularly, we start to release the “issues in the tissues”. We start to release the tension in the body. We start to feel more at ease.

Our breath is like the remote control for our nervous system. If our breathing is shallow and ragged (like when we’re stressed) we feel out-of-balance and tense. But, if we breathe smoothly and deeply, we feel calm, focused and relaxed.

There are highly effective and scientifically-proven ways to take control of our breath and our nervous system. These change how we feel, how we think and how we react to pressure. You’ve just learned one.

Now, that is a thing, we should be good at.

To learn more about about how Níall’s breathing exercises can improve your performance click here

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Níall_Ó_MurchúAuthor: Níall Ó Murchú

The Wim Hof Method has helped me be a better father, a better husband and a better man. That is why I became a certified instructor: to help other people transform their lives by simply breathing and a little bit of cold. As well as a Wim Hof Method instructor, I’m a wild herbalist, traditional Irish healer and former international athlete.

Find me on Instagram and Facebook: @Breathe With Niall

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