Breathwork for Recovery

My Busy-Dad Morning Reset: Wim Hof, Nasal Breathing, and the Nitric Oxide Advantage

Daniel Jurzynek

20 Jun 2025 • 4 min read

If you’re like me, you’ve probably felt stuck in that wired-but-tired state - especially after a bad night’s sleep. Chasing the “perfect” morning routine often just makes things worse. After a lot of trial and error, I finally found a routine that actually works for me, and I’d love to share it with you. It's a mix of breathwork and exercise, it's science-backed, trauma-aware, and actually supports HRV and nervous system regulation.

My hope is that you find this useful and save it for your next busy morning - or pin it to your recovery board for easy access. If you want more breathwork protocols, be sure to check out my “Breathwork for Recovery” section - it’s full of science-backed routines to support your healing journey.

Why I Do the Wim Hof Method-But Modify it Slightly

I'll be honest: I found that the Wim Hof Method is awesome and it works. It gives me energy and helps me get into the present moment very efficiently. However, I want to get as much benefit from my morning routine in as little time as possible. So naturally I experiment with what I do. This is why I switched to nasal inhales instead of using my mouth like most practitioners do.

Nasal inhales help to boost nitric oxide (NO) production in the body. NO opens up your blood vessels, boosts oxygen delivery, and by doing so, improves muscle and brain performance.

The Wim Hof Method is known for increasing adrenaline, helping handle stress, and boosting your mood. But if you switch to nasal inhales - now you get the benefits of two methods. With this tweak, you get everything the Wim Hof Method offers and add a boost of NO for endurance, recovery, and nervous system regulation.

This Is My Morning Protocol. Simple and Effective.

Step 1: 4 Rounds of Wim Hof (Nasal Inhales)
This consists of 50 deep nasal inhales (I do more than the recommended 30-40 because it extends my breath retentions), exhaling through my mouth. On the last exhale, I hold my breath for as long as I can, then inhale deeply and hold for 15 seconds - that’s one round.

Step 2: A 10-Minute Workout
I do either HIIT, Tabata, or a full-body dumbbell workout. I like to mix them up for variety. I try my best to breathe through my nose, but if I can't, I use my mouth - whatever it takes to keep going.

Optional: Add a nitrate-rich food (like beetroot or arugula) before your session for even more nitric oxide.

Quick Safety Note: Always listen to your body. If you’re new to breathwork or have a medical condition or trauma history, start slow. The key is connecting with your body.

What Does This Actually Do for Me?

The Wim Hof Method with nasal inhales energizes me while helping me feel calmer and more focused. I still get the adrenaline rush - which I love. I seem to recover faster from stress, and my mood is more balanced.

The nitric oxide boost I get from nasal inhales helps with my endurance, and my muscles are rarely sore. Also, I notice I’m able to push myself harder during workouts. The NO helps regulate my nervous system, which is a huge benefit - especially for those dealing with trauma or stress. I’ve even noticed that my HRV trends higher, and I actually feel a real parasympathetic reset when I’m done.

The exercise after breathwork is enough to get my heart rate up, boost my VO₂ max, and I feel happier throughout my day.

How do these Methods Compare?

Wim Hof mouth vs. nasal breathing: mouth for energy, nasal adds nitric oxide for endurance and recovery.

Why This Combo Is Trauma-Aware and Sustainable

I tried forcing my workouts, and they just left me more exhausted. This routine is gentle, evidence-based, and fits my busy mornings. The nasal inhale tweak boosts NO production and is safe - especially if your nervous system is sensitive or you have a history of stress and burnouts. The beauty of all this? It only takes about 40 minutes, and it’s doable for me even on my busiest days.

Quick Protocol Recap

Busy-Dad Morning Routine:

25 minutes of Wim Hof Method (4 rounds focused on nasal inhales)
10 minutes of intense exercise (HIIT, full-body dumbbell, or Tabata)

Want more trauma-aware, science-backed breathwork and recovery protocols? Try these:

The Science Behind The Maddness

Nasal inhales increase that sweet nitric oxide that improves oxygen delivery and vascular health. https://anatomypubs.onlinelibrary.wiley.com/doi/10.1002/ar.20782

The Wim Hof Method (even with the tweak) is proven to manage stress, improve mood, and boost adrenaline. https://www.pnas.org/doi/full/10.1073/pnas.1322174111

Short, intense workouts are proven to boost VO₂ max, metabolic health, and even mood. https://link.springer.com/article/10.1007/s00421-021-04677-6

The pre-workout nasal inhales during Wim Hof Method boost (NO) - improving endurance, recovery, and nervous system regulation. https://pubmed.ncbi.nlm.nih.gov/34821493/

Let me know what you think in the comments. Will you try my routine? Got something better?

Let's get the converstion going!