Wim Hof Method and Energy Shifting Addins for You to Try


I think the Wim Hof Method (WHM) is a great new way of spreading the word about some very old principles that had faded into relative obscurity. Personally, I really like the newfound discipline of combining structured breathing and better oxygenation with the system shock management of cold water showers. Many people get it and can just apply Wim’s approach, but others can’t or they want to try different nuances on his method. Here I will share a couple of ‘addins’ from the work I do on moving energy and explain why.

Structured Breathing

Breath Holding

Moving Mindfulness

Structured Breathing

I’ve read a number of discussion posts from people that find the breathing exercises difficult to master. I’ve outlined this before but here’s a more comprehensive description of, what I call, structured breathing: think of your body as having three ‘organic’ balloons centered 1) in your lower abdomen 2) in your chest (mid sternum level) and 3) in the middle of your head (mid-way between your ears).

Breathing In

When you breathe in, 1) tip the top of your pelvis forward and allow air to ‘inflate’ your lower abdomen, and as this fills-up, 2) allow the next batch of air to inflate your chest ‘balloon’ in 3 dimensions – not just raising your rib-cage. Then, even though you may have taken in most of the air you can, continue to feel that your body is expanding, but this time, 3) focused on your head, allow the sensation of expanding to give you the feeling or air going into and inflating your head. As you do this, let your head tip slightly backwards. Together with the pelvis tilt, this will give you a noticeable arched back and neck – try and keep your eyes horizontal as you do this.

Breathing Out

Now, the breathing-out is essentially the opposite of the breathing-in pattern.  Sigh and relax slowly, then let the balloon in your head contract and your head tip slightly forwards (eyes level). Let the air in the top of your lungs start to come out , followed by the mid-chest balloon contracting and releasing air, and then contract your abdomen as you let the pelvis top tilt backwards. You can practice the pelvis and head movement as being big movements, but after time even small movement will help trigger the movement pattern.

Structured Breathing is an integral part of the Mindfully Connected Method of mind-body energy management.

The next post is this series is: Breath Holding

It’s All About Me!

It’s All About Me!

How many times have you been training, listened to a podcast, watched a video or read an article and the material is interesting but it’s not about you. It’s about the author or the trainer. The purpose of the the article or the training session seems to be more about enhancing their feel good factor, kudos or something else, for them, but not you! That may well be because of the way in which the material is communicated. If the material is all about how the move should look – then it tends to dictate that you need to follow visually and prescriptively what is being demonstrated and articulated.

Beauty and Flow

Very often the way something looks when it is demonstrated belies what is, or should be, going on underneath the surface. Some training videos I’ve seen recently epitomise this. When something is demonstrated well – it looks beautiful, it flows and has that feel about it that says, “that’s good”. When it doesn’t look beautiful and doesn’t flow it can look false, jittery and impractical.

So what is the “secret” to making it all about you, and at the same time making the training relevant and the videos look good?


The answer is – feeling. If it feels good, it probably is, with one big caveat – the feelings must be based of meaningful reference levels for how the move should feel. Now that may sound a little like gobbledygook, but the reality is we have all the parts we need to benefit from feeling and feelings based reference levels.

Body Patterns

Our bodies are actually very well organised and have developed from simple biological patterns. These patterns repeat themselves throughout our bodies.

Once you understand the way one segment of your body feels and works, and how it makes use of reference levels, you can apply the same, or at least very similar, methods to all the other segments of your body. Sound far fetched? Well there is plenty of documented evidence – ranging from how your body is structured (Anatomy Trains), through how your body detects whats going on with biosensors (proprioception), to how your body and mind are intimately linked through neuroplasticity.


Apart from looking better and more beautiful, what are the advantages of feelings based training:

– a better structured, connected body

– better breathing

– enhanced mind body connection

– an increased awareness of spirt

– enhanced, connected power

– better balance

– better, more efficient movement

– a more relaxed body and mind

– enhanced body pumping (circulation and blood pressure)

– empowerment – feeling in-control

Who can benefit?

Anyone with an open mind. This is different!

I have taught professional instructors with decades of practise and witnessed some lovely “eureka” moments when the penny drops for them, and I have taught lay people that have literally jumped for joy when they have discovered what they are truly capable of.

If you want to seriously up your game physically, mentally or spiritually, or if you have any questions, do contact me mailto:julianj@threnergy.com

I can do one-on-one sessions or group workshops to suit what you need. Instructors and non-instructors welcome.

Mindful Energy, Connection, Flow and Systema – A Reflective View

We hold regular workshops focusing on the principles behind flowing, structured powerful movement. The principles are useful for any form of exercise or self development but are particularly relevant to the flow and power in Systema. We make a distinction between training (drilling), application and flow, with flow incorporating the principles from both the training … Continue reading Mindful Energy, Connection, Flow and Systema – A Reflective View

You are currently unauthorized to view this page. Please sign up for a membership (on main menu) to get your access.

F.F.S Wake Up!


Ok, this is going to be a bit brutal but here we go. I’ve seen far too many old friends, colleagues and relations suffer enormously from being unaware.

Unaware of Being Unaware

Worse still they were unaware that they were unaware.


Most of us seem to think that our bodies and minds are some how indestructible until we have the dreaded ‘wake-up call’. Even then some people carry on the same old way regardless. I have just been on my daily(ish) Mindful Walk taking pictures and enjoying the trees and fresh air.  I met this guy I’ve known for years – younger than me and obviously in a bad way – maybe even had a stroke – he hadn’t got a clue who I was!

Nervous Breakdowns

I’ve seen colleagues have (multiple) nervous breakdowns. One of them went to pay for his goods in Boots, opened his wallet and just stood there frozen until the cashier called for help.

I have a friend in his mid fifties – a great guy, intelligent and capable but can’t get a job – he’s stalled – he can’t shift his values from being an employee and just keeps on applying for jobs he’s never going to get.

One friend had undetected diabetes, had a stroke and very nearly paralysed himself for life.

If you are running fast and hard doing something you don’t really like for a reason you don’t really understand eating food that makes you feel bloated and unhealthy, drinking loads of alcohol to dull the pain and perhaps smoking to give you a nicotine (or other) buzz. Wake up!

Life is for living and enjoying (sensibly) not suffering or causing others unnecessary suffering.

I could go on a lot more – but I think you get the jist.

They Smelled the Roses

I also have friends and colleagues that have woken up and smelled the roses. One has given up a job he hated, and is teaching Moving Arts full time. I asked how he could afford to and his answer was a classic, “how can I afford not to!”.

I have a couple of friends that sold up and went to live in France – in a sensible way. Why? Because they realised that what they were doing was meaningless.

I decide to work for myself over 15 years ago to everybody’s chagrin – I didn’t fit into anybody’s ‘box’ of what I did for a living. I have a portfolio of companies I do work for and activities, I really enjoy, that I work on.  If I hadn’t, I probably wouldn’t be writing this now!

What Have You Really Messed Up In?

I used to interview and employ Project Managers for the businesses I worked for. One of my questions was, “what have you done really well?”. And another was, “what have you messed up in?”. If they said they hadn’t messed up, I wouldn’t employ them. They were either lying or going to have their first mess-up working for me!

So, in the same light, have you had your wake-up call and ignored it, or are you waiting for it?

Some people running their own businesses have as many, if not more, problems than those being employed – why? Because they are not doing what they really want to do or their expectations are not being met – they are out on a limb and they are unaware of why, and unaware of what to do.

You can avoid the wake-up call, you can change your path, be preemptive and work out what to do. But in order to do that – you’ll need to think clearly. Your situation is going to be different from others’ with many different factors at play. There is no magic bullet, but there is a way to start.

You need to become aware.

Whatever You Do Don’t Start From Here

One of my mentors used to make me laugh with his stock answer to clients that used to say it was too late to do anything. His catch phrase was, “do you mean – whatever you do don’t start from here?”

So how do you become aware? Mindfulness is a great route to awareness, particularly becoming Mindfully Connected.

Now Is A Good Time To Start

Michelle Galbraith and I will be undertaking some Mindfully Connected Awareness workshops shortly – let us know if you are interested and we’ll keep you posted.