whm-breathwork

Trigger: /whm-breathwork

Guided Wim Hof Method breathing protocols with comprehensive safety architecture. Designs progressive breathwork sessions covering the three-phase round structure: power breaths, retention, and recovery breath.

Agents

• Breathwork Coach - WHM breathing protocol design and timing calibration
• Traditions Scholar - Tummo and pranayama cross-tradition context
• Clinical Researcher - Kox et al. 2014, Muzik et al. 2018 evidence review
• Content Writer - Practice language and framing
• Ethics Guardian - Safety and evidence claims review

Inputs

Input	Required	Description
focus	Yes	Session focus (e.g., "morning energy", "stress relief")
level	No	beginner (default), intermediate, advanced
rounds	No	Number of rounds (default: 3)

Outputs

• breathwork-protocol.md - Complete breathing session script
• timing.json - Phase timing for timer integration
• safety-briefing.md - Pre-session safety checklist

Examples

Beginner first session:

/whm-breathwork "first session" --level beginner

Advanced morning practice:

/whm-breathwork "morning energy" --level advanced --rounds 4

Stress relief session:

/whm-breathwork "stress relief" --level intermediate

Three-Phase Round Structure

Each round follows this structure:

Phase	Description	Duration
1. Power Breaths	Deep rhythmic breathing (30-40 breaths)	1-2 min
2. Retention	Exhale and hold (NO target times)	Self-regulated
3. Recovery Breath	Deep inhale, hold 15 seconds	15 sec

Rounds are repeated 3-4 times per session. Rest periods between rounds allow integration.

Safety Architecture

CRITICAL SAFETY RULES (included in every protocol):

• NEVER practice in or near water (pools, baths, lakes, ocean)
• NEVER practice while driving or operating machinery
• NEVER practice while standing (risk of syncope)
• ALWAYS practice seated or lying on a safe surface
• STOP if you experience severe dizziness, chest pain, or panic
• Retention is self-regulated by the gasp reflex, never by timer targets

Research Basis

Evidence level: Moderate (for immune modulation)

Kox et al. (2014, PNAS, n=24): Trained WHM practitioners showed voluntary activation of the sympathetic nervous system and attenuation of the innate immune response. Muzik et al. (2018, NeuroImage): Identified brain mechanisms underlying WHM practice, including periaqueductal gray activation.

Evidence for other claimed benefits varies. All protocols use appropriate evidence language ("may help", "research suggests").

Quality Gates

Before output is finalized:

• Safety briefing present with all three critical warnings (water, driving, standing)
• Contraindication screening included
• Retention phase uses NO target times (self-regulated)
• Timer counts UP (elapsed time), never countdown
• "Competitive holding" framing explicitly prevented
• Evidence claims matched to actual study findings
• Medical disclaimer present
• Permission to stop at every phase

---

"The breath is the bridge between the conscious and the unconscious. We cross it with care."