Samantha Ruth Prabhu’s morning routine is centered around wellness and mindfulness. In a social media post, she shared how she starts her day: “I wake up, I start journaling. I write a gratitude journal and set myself up to have a good day. And then just five minutes of sun soak. I do a breathing exercise – what I follow is the Wim Hof method, followed by 25 minutes of meditation.”
“This small practice might feel subtle and simple at first, but it has the power to change the way you see everything. Give it a try — it’s been a game-changer for me,” Samantha wrote.
For her, meditation has become her anchor––a way to return to the ocean of calm and peace that’s always within. “No matter how chaotic the world gets, I know that quiet spot inside me is always there, waiting. When you learn to find your way home to yourself, the noise outside loses its grip,” she wrote in the caption of her Instagram post.
What’s the Wim Hof method?
This breathwork technique involves four steps:
Step 1: Get Comfortable
Get into a position that you can maintain comfortably, either sitting or lying down. Ideally wear loose clothing, and make sure that your belly can expand freely.
Step 2: 30 Deep Breaths
Close your eyes and clear your mind. Inhale deeply through your nose or mouth, while pushing your belly outward. When your lungs are full, let your breath go through the mouth without force. Take 30 such breaths, one right after the other.
Step 3: The Retention Phase
After the final exhalation, hold your breath until you feel the urge to breathe again.
Step 4: Recovery Breath
Draw one giant breath, once again letting your belly expand fully. Hold that breath for 15 seconds, then let go. This completes one round.
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Wellness entrepreneur Pooja Bedi described it as an “amazing technique for resilience and body control.” However, she cautioned that it activates the sympathetic nervous system (the body’s fight-or-flight response), which might not be ideal for managing stress.
“If your goal is relaxation and healing, it’s crucial to activate the parasympathetic nervous system, which promotes rest, digestion, and a sense of safety. Whether or not you should do this method depends on what you want to achieve,” Bedi said.
Things to keep in mind:
The Wim Hof Method breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down when practicing the technique. Never practice in or near bodies of water, while piloting a vehicle, or in any other situation where losing consciousness could cause harm to you or others.
