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The three breathing exercises suggested below increase in intensity from mild (Incentive Spirometer) to very powerful (Quantum Light Breath).

The Incentive Spirometer exercises can be done multiple times a day and take only few minutes to do. I suggest that you do ten to twenty breaths in the morning after waking up, before all meals and before going to sleep.

The Wim Hof Method works best when practiced every morning and it takes 10-15 minutes to do (plus optional, but highly recommended, cold shower).

The Quantum Light Breath exercise is much more involved and takes at least an hour. Be prepared to rest afterwards. This exercise can be done weekly and is more enjoyable with your spouse, friend or a group of friends. The deeper and faster you breath, the more powerful results.

If you have difficulty with the last two exercises, please search locally for workshops that teach these modalities.