TheLoneRider
a seeker in search of Easter Eggs
yoga in Chiang Mai, Thailand

The Wim Hof Series

blogs related to Wim Hof and his method



Breaking the 4-minute Breath-hold Feb 7, 2021

Breaking the 4-minute Breath-hold

Location Google Map: Nawa Saraan Healing Space, Chiang Mai, Thailand

NOTE 1: if you are unfamiliar with Wim Hof or his breathing method, read this first - Wim Hof: Mind Over Physiology

NOTE 2: Pranayama is serious business. If you don't have a solid yoga practice or being guided by a teacher, don't try this. I'm writing this article as a way to document my practice - not for anyone to DIY.

Devoted to the Practice
The Wim Hof breathing method starts you off with a 45-sec breath-hold after doing 3 rounds of 30 deep and fast full breathing. But you are supposed to be able to hold it longer with continued practice. Since I started doing Wim Hof's breathing method in June 2020, I've noticed a remarkable improvement in strength and vitality. I've started incorporating this into my teaching classes and those who participate swear by it. For the longest time, I was confining my practice to only 3 rounds of 30 breaths. But I tried progressing with some modification on the technique and frequency. Predictably, I'm able to hold my breath longer.

Breaking the 4-minute Breath-hold
before I even come out of bed, I would do my Wim Hof breathing...daily if I can help it

Reaching 4 Minutes
When I tried 5 rounds capping at 50 breaths on the last round, I was able to hold it up to 4:01 minutes. In the last 10 seconds when it was extremely difficult to hold, I started feeling sensations that I never felt before - suddenly, tingling sensations were felt on top of my head and I seem to hear ringing sounds on my right ear. I wanted to hold my breath even longer to examine the sensation more, but I simply couldn't hold it any longer. The moment I exhaled (yes, I was doing an Antara Kumbhaka (breath-hold on the in-breath) as a modification), the sensations also disappeared and left me dazed and spacey. After that, I was in a complete state of calm as if I went through an hour of meditation.

Holding on the In-Breath
Wim Hof holds it on the out-breath. The immediate sensation is that of a high which could last for a minute. This is followed by the need for air. It's a discomfort that intensifies. Usually, a panic sets in after this, but since I can now observe panic with a calm and equanimous mind, it's no longer a panic. I just observe the increasing difficulty until my very physiology involuntarily breaks the breath-hold. This in-breath approach allows me to hold my breath for up to 2 minutes.

The modification I'm doing is to hold on the in-breath. This means there's air in my lungs while I'm holding the breath. This gives me more time to endure the breath-hold to up to 3 minutes. There are two big differences in doing this - 1) the initial feeling is nausea. It lasts for about 15 seconds until the high kicks-in, then the need for air. Finally, the new sensation at that prolonged hold is that of tingling on the head and ringing sound on the right ear.

But doing 5 rounds (not just 3) and having as much as 50 reps (instead of 30), allowed me to reach 4 minutes.

Strength and Power
The most noticeable difference when I started adopting the Wim Hof method was my increased strength. I've already eliminated 'rest' from a 90-minute hard yoga for abs and isometric holds. Instead, I would do 30 reps of deep breathing. Even participants of my class notice this strength surge. One female even remarked that after 12 minutes of continuous high plank, she wasn't getting tired anymore.

Expected Result
I don't have to speculate on this one. Wim Hof already spilled the beans out. His practice already allows him to consciously control his autonomic nervous system, his immune system and his endocrine system. He was able to activate his reptilian brain, to the astonishment of the scientists who were monitoring everything on their measuring equipment. But for me as a yogi, I am curious if this activates the chakras and brings about siddhis. There are 72 siddhis in yoga (debatable). How many of them can I control and to what extent? I feel that somehow, I am at the cusp of accessing this.

Ending Thoughts
4 minutes, or even 10 minutes...so what? Actually, it's not so much about the length of the breath-hold. The breath-hold simply serves as a benchmark. It serves as a key. At some point, this key will turn and transformation happens. What transformation? It varies. For Wim Hof, it's the ability to voluntarily manipulate his immune, endocrine and autonomic nervous systems. For the sages and seers, it's activation of the siddhis. Well, they're all the same, really. You simply have a heightened perception of reality and you get to manipulate reality.

Even though I've made remarkable progress with my practice using the Wim Hof method, I feel that I'm still a long way from fully realizing what this method can do. Already, I'm feeling vibrations in my body outside my practice. I don't know if this is a result of the Wim Hof breathing method or something else (recurrence of my vertigo, the increasing weariness of my eyes, an allergic reaction to the burning season, my mantra meditation, etc). I will continue to push the boundaries with an insatiable desire to reach what lies on the other end. The next goal is to reach 5 minutes. I will attempt to increase the number of rounds (maybe to 6) and do more reps (maybe a consistent 50 on every round). What I like to investigate is that sound on my right ear and the tingling on top of my head. If I can even go beyond that, what would happen next?

At the level I'm doing this, my body/mind need to be very strong - a frail body or weak mind cannot take this. This is the reason why pranayama is cautioned by the gurus. I experienced this unstoppable surge myself when I had the superman-effect from an 'overdose' of pranayama back in 2008. It was a scary (and powerful) episode that I never attempted it again.

--- Gigit (TheLoneRider)

YOGA by Gigit Yoga by Gigit | Learn English Learn English | Travel like a Nomad Nomad Travel Buddy | Donation Bank Donation Bank for TheLoneRider

p.s.
(Feb 9) This morning, I reached 4 mins:10 secs on the 2nd round doing 40 reps but I could not do a 3rd round. Instead, I continued with anumoma viloma, bhastrika and kapalabhati. I think it will not be too long before I break into the 5-minute threshold. I seem to have this sense of urgency to get there sooner rather than later.


(Feb 11) I reached 4 mins:15 secs after doing 1 round of 30 breaths and 2nd round of 40 breaths. Breath-hold was on the in-breath. I was too exhausted I couldn't do a 3rd round. The high is amazing! Again, I continued with anumoma viloma, bhastrika and kapalabhati, followed by a mantra meditation.
(Feb 12) 1(30 reps), 2 (40 reps), 3 (50 reps), 4 (60 reps). Despite doing 4 rounds with 60 reps, I could only go as far as 3 mins:30 secs. Some days are better than others. A new approach I did on the antara kumbhaka (inbreath-hold, but no bandha) was to first focus on the initial nausea (15 sec), enjoy the following high (45 sec) and when the high is over, I concentrate on sambhavi mudra while the need of air increases until breaking the hold. By doing sambhavi mudra, I don't feel like I'm compromising the transformation (which should be inbreath-hold with maha bandha mudra). This was immediately followed by bhastrika (30 sec), kapalabhati (1:20) and anuloma viloma (10mins) - importantly, in that order (according to Yoga Makaranda)
(Feb 14) The most I could do was 3:15 after 3 rounds.
(Feb 16) I started doing OM chanting meditation followed by nada meditation. Then the Wim HOf: 1(30 reps), 2 (40 reps), 3 (50 reps), 4 (60 reps) - 3 mins:15 secs. This time, I did antara kumbhaka with maha bandha mudra (inbreath-hold while squeezing the perineum, tucking-in the tummy with chin to the chest) was to first focus on the initial nausea (30 sec), enjoy the following high (30 sec) and when the high is over, I concentrate on sambhavi mudra while the need of air increases until breaking the hold. This was immediately followed by bhastrika (30 sec), kapalabhati (1:20) and anuloma viloma (10mins) - importantly, in that order (according to Yoga Makaranda)
(Feb 17) Odd that I cannot reach 3 mins on the 3rd round with 60 breaths. Some days are better than others - a lesson in unmet expectation. But I'm regular with my other pranayama (bhastrika, kapalabhati, anuloma viloma) and meditation (nada meditation).



Reader Comments:

Grant LawlessGrant Australia
(Feb 10, 2021) Is it possible to go past a point that you fool your body onto a point of non-compliance to resume breathing? I wonder if this is possible where your will can override your natural responses. I know that freedivers practice a lot and can extend their stays underwater but this I imagine would be a constant practice where over time your body adjusts to the oxygen deprivation by teaching itself to utilise the oxygen better. Kinda like a fish that decided it wanted to crawl onto the land and begin a new life. In case you were wondering, yes, I have been looking at old clips of LSD experiments and came across a lady under the influence that made one of my favourite all time statements."I wish I could speak to you in technicolour". Sorry to digress but I love this sentence.I had to share it and your subject moves perhaps into this zone in a natural way?

TheLoneRiderTheLoneRider
(Feb 10, 2021) I don't think breathing can be over-ridden to a point you can die while holding your breath - otherwise people won't have to jump off buildings...ha-ha. As for freedivers (I have PADI 'Basic Freediver' certification), they have amazing breath-holds, but they die for not reaching the surface (not by over-riding their breathing need). Now, "speaking in techicolor" is not as woo-woo to me. I'm doing Nada Meditation and going deep into mantra chanting. I'm not there yet, but the sacred texts say that in deep meditation, you can begin to hear the silent sounds, see colors to sounds and see the unseen light - all within your inner vision. I'll let you know if and when that ever happens...ha-ha.

Leif RydLeif Ryd
(Feb 9, 2021) It's pretty amazing how long you can hold the breath. I've followed a youtube-clip for this with three breaks and slightly simplified. I've reached points where I've passed the fear and 'pain'-level and realized that the clip is over and it's probably best to start breathing again. ~5 mins. This is on neither inhale or exhale. I feel the key then is to take another super deep breath and hold that as well. Then the white noise comes (swooosh...) and this feeling of bathing in warmth and bliss. I do it very seldom though, I feel it is quite challenging.

TheLoneRiderTheLoneRider
(Feb 9, 2021) That's my observation too. By holding on the in-breath (and not on the out-breath), I can hold it much longer. The downside is, the 2nd breath-hold, supposed to be the inhale, is now the exhale and I can only hold it for about 30 seconds since I'm already max-ed out. This is where I think transformation happens because this is where I engage all my locks, and mudras. But since I've already exhausted myself on the first breath-hold, I can only last about 30-seconds at best - perhaps not the best for transformation.

Jessie Villabona SeverinoJessie Philippines
Iyengar Yoga Teacher
(Feb 9, 2021) With Iyengar yoga, pranayama practice is approached with much caution. A serious pranayama practice is only introduced when the student has achieve some level of progress in the asanas.

TheLoneRiderTheLoneRider
(Feb 9, 2021) True. That's why in the 8 limbs of yoga, pranayama follows asana. Pranayama is serious business. I learned that in 2008 when I was new to the practice. But thank you for reminding me. I should put a word of caution on that article.

Kin Soon CheongKin Soon Cheong
(Feb 9, 2021) Interesting and most amazing especially to an outsider on yoga

TheLoneRiderTheLoneRider
(Feb 9, 2021) ha-ha, even to a yoga practitioner, it's interesting and amazing. 🙂

Leave a comment?

Blogs about the Wim Hof Method

  1. Breaking the 5-Minute Breath-hold Barrier Feb 25, 2021
  2. Breaking the 4-minute Breath-hold Feb 7, 2021
  3. The Wim Hof Ice Bath Dec 3, 2020
  4. Wim Hof: Mind Over Physiology June 1, 2020

Next Yoga story:

Breaking the 5-Minute Breath-hold Barrier yoga

Breaking the 5-Minute Breath-hold Barrier

(Feb 25, 2021) After a few days of rest from Wim Hof's breathing method, I resumed with little expectation, specially after failing to reach the 4 minute mark which I broke in Feb 7. And then, when looking at my stop watch, I was already at 5 min: 14 secs!....more »»

Next story:
Kirtan with Chiang Mai's Khun Thai Seekers music

Kirtan with Chiang Mai's Khun Thai Seekers

(Feb 7, 2021) It was a evening of devotional songs led by lovely couple Kay and Dao at Cherry's scenic garden by the banks of the Ping River. Food, friendship and music flowed like water. It was a night to remember.....more »»


Google Map

Chiang Mai, Thailand

important places in Chiang Mai IMPORTANT PLACES
Chiang Mai Bus Station Bus Station
Chiang Mai Train Station Train Station
Chiang Mai airport Chiang Mai International Airport
Nong Buak Hard Park Nong Buak Hard Park - free yoga classes daily

hotels in Chiang Mai HOTEL
Chiang Mai Arun Dara Villa Arun Dara Villa - 7 exclusive rooms, 1 swimming pool for every room, grand opening
Chiang Mai Nawa Sheeva Hotel Nawa Sheeva Hotel - big rooms, high ceiling, salt-water pool, restaurant, cafe
Chiang Mai Nawa Saraan Hotel Nawa Saraan Hotel - low density (4 spacious rooms), stone garden setting, Koi fish pond, Old City location
Arun Suite, Chiang Mai Arun Suite - 3 bedrooms in a 3-storie guesthouse within Old City, ideal for families

birds nest restaurants in Chiang Mai RESTAURANT
La Pizza Chiang Mai La Pizza Chiang Mai - Italian pizza, pasta, wine, dessert, coffee
Chiang Mai birds nest restaurant Natural Bird Nest by Burapa - authentic bird's nest soup

Thai massage in Chiang Mai WELLNESS
ITM  International Training Massage School ITM - International Training Massage School - Chiang Mai's most prestigious massage school
Float Chiang Mai Float Chiang Mai - sensory deprivation float pod
Chiang Mai, Royal Thai Lanna Massage Zira Spa - upscale authentic Thai massage and spa treatment

motorcycle rental in Chiang Mai MOTORBIKE RENTAL
Chiang Mai birds nest motorcycle Tawan Bike - motorcycle rental | +66 91 635 2863 | Si Phum, Mueang Chiang Mai District, Chiang Mai 50200



USEFUL INFORMATION

Chiang Mai FYI / Tips
  • crop-burning season in Chiang Mai is between late Feb to early April. But laws change everytime. This year, 2019, there is a 61-day ban on burning so the farmers started burning early. When my plane was approaching Chiang Mai on Jan 24, 2019, there was already a thick blanket of smog covering the entire city (and beyond). But within the city itself, you won't feel it (but that doesn't mean the air is healthy). To monitor air conditions in real time, refer to site: Chiang Mai Air Pollution: Real-time Air Quality Index (AQI)
  • hot season begins March and lasts until June
  • wet season begins July and lasts until September
  • best time to visit Chiang Mai is mid-September to mid-February - after the monsoon and before the burning
  • you have to try Khao Soi, this is north Thailand's culinary staple
  • the tourist area where most of the hotels, restaurants, ticket offices, tour operators are, is located in the Old City
  • to exchange your dollars to Thai Baht, the Super Rich Money Exchange give the best rates. There are many branches scattered around Chiang Mai
  • get a red cab (songthao) outside the train station for Baht 50 (instead of paying B100 if inside the train station) to Old City - if you haggle nicely enough...I did!
  • shared red taxi (songthao) - B30 standard fare plying all over Old City
  • for only B50/day, best to rent a bike to go around the Old City - it's a 2.5km2 with lots to discover
  • FREE daily yoga classes from 9:00am to 10:15am at Nong Buak Hard Park (southwest corner of Old City). Resident and passing-through teachers take turns conducting yoga classes.
Blues/Jazz Bars in Chiang Mai
  1. North Gate Pub - at Chang Phueg Gate, great Tuesday jam session, Blues on Sundays by the 11pm band
  2. Taphae East - 88 Thapae Rd. (just north of Night Bazaar). Fridays at 9:30pm by Chiang Mai Blues Band
  3. Boy Blues Bar - at the Night Bazaar. Mondays at 9:30pm is open mic
Chiang Mai Cost Index
  • B60 Chiang beer
  • B250 1 hour drop-in yoga session
  • B200 one hour Thai body massage at WAYA Massage (highly recommended)
  • B50 noodle soup with meat
  • B50 coffee
  • B40 pad thai
  • B30/kilo wash-only laundry
  • B50/kilo wash+iron laundry
  • B100-150 dorm bed/night
  • B250 fan room/night
  • B30 internet cafe/hour
  • B170-190 Movies Sat-Sun and public holidays
  • B130-150 Movies weekdays
  • B100 Movies Wednesdays (movie discount day)
  • B750 1/2 day Thai cooking lessons
  • B900-1000 1 full day Thai cooking lessons
  • B400 Muay Thai boxing ticket
  • B2500 starting room rate at the luxury hotel, Nawa Sheeva (highly recommended)

  • Transportation
  • B450 bus, Chiang Mai to Bangkok
  • B160-180 bus, Chiang Mai to Pai
  • B1250 bus, Chiang Mai to Luang Prabang
  • B1650 slow boat, Chiang Mai to Luang Prabang
  • B210 bus, Chiang Mai to Chiang Rai, 3-4 hours
  • B360 Green VIP bus, Chiang Mai to Mae Sai (Thai border town for visa run to Tachileik, Myanmar)
  • B50 bicycle rental, 24 hours
  • B200 motorbike rental, 24 hours
  • B273 #51 sleeping train from Bangkok to Chiang Mai
  • B638 #7 a/c train from Bangkok to Chiang Mai
  • B50 red taxi fare from point to point
  • B100 red taxi fare from train terminal to city

  • Tours
  • B2000 full day elephant sanctuary
  • B750 Chiang Rai one-day tour
  • B1500 mountain biking scenic ride
Chiang Mai Trains by Train36.com
  1. Chiang Mai trains for Bangkok - 2 day trains, 3 night trains, daily schedule
  2. Train 14 to Bangkok - departs 5pm daily, arrives BKK 6:15am, 1st class and 2nd class sleeping accomodation, Special Express
  3. Chiang Mai trains to other destinations -
Bangkok to Chiang Mai by Train from Bang Sue Train Station

For more train info: Bangkok to Chiang Mai trains - departing from Hua Lamphong - MRT (Bangkok)

(I'm using Bang Sue as a starting point because I was closer to it, but you may be closer to the Hua Lamphong station)

  1. take the MRT train to Bang Sue Station. Take the #1 Exit to the north provincial trains
  2. Proceed to Counter 2. You will see an information booth, a train schedule chart and the ticket counter. Choose the train and pay at the ticket counter.
  3. daily train schedule:
    • 8:48am - #7 Train, arrive Chiang Mai 7:30pm, not sleeper, B638
    • 2:06pm - #109 Train, arrive Chiang Mai 4:05am, sleeper
    • 6:31pm - #9 Premium Train, arrive Chiang Mai 7:15am, sleeper, B938 upper deck, B1038 lower deck
    • 7:56pm - #13 Train, arrive Chiang Mai 8:40am, sleeper, B768 upper deck, B838 lower deck
    • 10:22pm - #51 Train, arrive Chiang Mai 12:10pm, sleeper, 3rd class B270 (non sleeper), 2nd class B438, B728 upper deck, B798 lower deck
Loei to Chiang Mai by Bus
  1. From Loei town center, take a tuk-tuk ride to the bus station, B30. There is only one bus station.
  2. As of June 28, 2020 (still on Covid schedule), there are only 3 night trips: 8:30pm, 9:30pm and 12 midnight. 9 hours, B470.
  3. The bus makes the following stops at the following times from a 9pm Loei departure: Phu Ruea (9:50pm), Phitsanulok (12:40am), Uttradit (2:20am), Lampang (4:35am)
  4. Final bus stop is at the Red Bus Arcade, Chiang Mai, 9 hour-trip, arriving 6am (from 9pm Loei departure).
  5. Take a red songthaew to Old City, B50. They'll try to charge you B100, but they'll take B50 (just assure the driver you won't tell the other passengers).
Chiangmai Blogs by TheLoneRider
  1. Coffeemates, Breadmates and Yogamates in Chiang Mai Jan-Mar 2021
  2. You Want to be Wonder Woman? Apr 8, 2021
  3. Kunjal Kriya / Vamana Dhauti (induced vomiting) Apr 1, 2021
  4. Varisara Dhauti (cleansing of the entire digestive tract) Mar 26, 2021
  5. Spiritual Backpacker Interview by Napasorn 'Cherry' Suvarnapradip Mar 23, 2021
  6. Private One-on-One Yoga Classes with Doriana Feb 17 - Mar 14, 2021
  7. Transformational Life Events Mar 13, 2021
  8. Guess Who's Coming to Bread Day? Mar 1, 2021
  9. Mula Shodhana (anal cleansing) Feb 27, 2021
  10. Are You My Queen? Feb 25, 2021
  11. Breaking the 5-Minute Breath-hold Barrier Feb 25, 2021
  12. Kirtan with Chiang Mai's Khun Thai Seekers Feb 7, 2021
  13. Breaking the 4-minute Breath-hold Feb 7, 2021
  14. Pranayama Primer Feb 2, 2021
  15. Heartbreak in every Song Jan 24, 2021
  16. The Silent Killer is Baaack! Jan 12, 2021
  17. Learning the Thai Language Jan 9, 2021
  18. 2020: A Year in Review Dec 31, 2020
  19. Reversing/Slowing Down the Aging Process Dec 30, 2020
  20. Hike to Huay Keaw Waterfall Dec 20, 2020
  21. Yoga Mat Dec 19, 2020
  22. Hiking to Wat Pha Lat along the Monk's Trail Dec 19, 2020
  23. Are You Psycho? Dec 9, 2020
  24. Muffin Man Dec 8, 2020
  25. Polyamory Dec 4, 2020
  26. The Wim Hof Ice Bath Dec 3, 2020
  27. RSVP Nov 25, 2020
  28. High Intensity Interval Yoga (Yoga + HIIT) Nov 14, 2020
  29. Cleansing the Nadis (Energy Pathway) Nov 13, 2020
  30. Yoga for a 360-degree Core Nov 6, 2020
  31. Edward Witten: 'the smartest living physicist' Nov 4, 2020
  32. Srinivasa Ramanujan: Mathematician of the Divine Oct 27, 2020
  33. Bashar as Channeled by Darryl Anka Oct 26, 2020
  34. Vinyasa Krama and Ashtanga Yoga with Aida Yoga Oct 18, 2020
  35. Deepak Chopra: author, lecturer, healer Oct 12, 2020
  36. Facebook Friends Oct 1, 2020
  37. Chiang Mai Peoplescape Aug-Sep 2020 Sep 30, 2020
  38. Siddhis (yogic super powers) Sep 30, 2020
  39. Learning the Import/Export Trade Sep 4, 2020
  40. Music and Magic at Justin's Birthday Bash Sep 3, 2020
  41. Biggest Stone in his Shoe Sep 1, 2020
  42. Abandoned Aug 25, 2020
  43. Intelligent Romantic Break-up Aug 25, 2020
  44. Dad-Zoned Aug 18, 2020
  45. Public Display of Affection Aug 9, 2020
  46. Gabriella's Birthday Bash at Mothership Resort Aug 8-9, 2020
  47. Shifting Peoplescape of Chiang Mai July 31, 2020
  48. Yoga Class for Strength and Muscle Jul 30, 2020
  49. Yoga Class for Optimum Digestion July 29, 2020
  50. Yoga Class for Healthy Eyes Jul 27, 2020
  51. Hippie Night at Nawa Saraan Healing Space July 24, 2020
  52. The Podcast Series: Alan "Heart Math" Strydom Jul 17, 2020
  53. Yoga Class to move Prana Vayu (energy) July 11-12, 2020
  54. Coming Back to Chiang Mai Jun 29, 2020
  55. Goodbye Chiang Mai Jan 23, 2020
  56. Prasnopanishad: Understanding Prana Jan 17, 2020
  57. Hiking the Monk's Trail Jan 15, 2020
  58. Chaturanga Jan 10, 2020
  59. You Spooned Me Jan 3, 2020
  60. 2019: A Year in Review Dec 31, 2019
  61. Friends, Coffeemates and Breadmates (Dec 2019) Dec 31, 2019
  62. Visiting Mae Sot Dec 27-30, 2019
  63. Let's Make it About You - an Epiphany Dec 17, 2019
  64. Shut-Up! Dec 7, 2019
  65. Roasted Red Bell Pepper Puree Dec 3, 2019
  66. Coffeemates and Breadmates (Nov 2019) Nov 30, 2019
  67. Bhujangini Mudra Nov 25, 2019
  68. Mathangini Mudra Nov 24, 2019
  69. Kaka Mudra Nov 23, 2019
  70. Pasini Mudra Nov 20, 2019
  71. Aswini Mudra Nov 18, 2019
  72. Sambhavi Mudra Nov 16, 2019
  73. Manduka Mudra Nov 15, 2019
  74. Tataka Mudra Nov 14, 2019
  75. Sakti Calana Mudra Nov 10, 2019
  76. Vajroli Mudra Nov 9, 2019
  77. Coffeemates and Breadmates (Oct 2019) Oct to Nov 5, 2019
  78. Yoni Mudra Nov 1, 2019
  79. Viparita Karani Mudra Oct 31, 2019
  80. Khecari Mudra Oct 30, 2019
  81. Mahadeva Mudra Oct 28, 2019
  82. Sacred Cacao - Chakra Dance Journey Oct 26, 2019
  83. Partner Healing with Natascha Oct 24, 2019
  84. Maha Bandha Mudra Oct 24, 2019
  85. Point-Of-Failure Birthday Workout Oct 22, 2019
  86. Mula Bandha Mudra Oct 21, 2019
  87. Hugfest at Thapae Gate, Chiang Mai Oct 19, 2019
  88. Anushasan Mudra Oct 18, 2019
  89. Ling Mudra Oct 17, 2019
  90. Jalandhara Bandha Mudra Oct 15, 2019
  91. Learning Thai with Cee Oct 13, 2019
  92. Uddiyana Bandha Mudra Oct 10, 2019
  93. Nabho Mudra Oct 9, 2019
  94. Maha Mudra Oct 7, 2019
  95. 20 Essential Mudras by T. Krishnamacharya Oct. 6, 2019
  96. Mindfulness Gong Bath by Vee (Veerayuth Pongsiri) Oct 3, 2019
  97. Cuddle Party by Abundant Love CM Oct 1, 2019
  98. Vayu Mudra Oct 1, 2019
  99. Visa-Run to Tachileik, Myanmar Sep 28, 2019
  100. Sankalpa Mudra Sep 27, 2019
  101. Surya Pradarshini Mudra Sep 26, 2019
  102. Eye-Gazing at Heart Space Sep 20, 2019
  103. Prana Vayu (Pranic Wind) Sep 20, 2019
  104. 2-Week Yoga Challenge by Agnese Erba Sep 17, 2019
  105. The Mudra Project Sep 13, 2019
  106. Sunday Vinyasa Flow with Marina Forster Sep 8, 2019
  107. Shamanic Breathwork by Rachel Constantino Sep 4, 2019
  108. The Conscious Peoplescape of Chiang Mai Aug 31, 2019
  109. Of Winos and Yogis Aug 26, 2019
  110. The 9 Jhanas of Buddha Aug 22, 2019
  111. Full Moon Ceremony at Heart Space Aug 15, 2019
  112. Yin Yoga - Water Element by Martina Barabas Aug 15, 2019
  113. Hatha Mix Yoga with Christin Aug 13, 2019
  114. Boy Blues Bar Rocks Chiang Mai Aug 5, 2019
  115. Back to my Beloved Chiang Mai Aug 1, 2019
  116. Kaleidoscope of Chiang Mai's Peoplescape July 27, 2019
  117. Secret Sunrise: Nelson Mandela International Day July 17, 2019
  118. Farewell Picnic with Alan and Nicola July 15, 2019
  119. Secret Sunrise: Water July 3, 2019
  120. Hotel Review: Arun Suite June 27, 2019
  121. Bruce Lipton: Epigentics to Transcend Genes June 24, 2019
  122. Optimizing Life thru Heart Math May 8, 15 and 22, 2019
  123. Connective Cacao and Sound Journey June 12, 2019
  124. Chiangmai BLUES June 6, 2019
  125. Hatha Slow Flow with Neil Jefferson June 3, 2019
  126. Meditating with One Million Meditators Movement June 1, 2019
  127. Vinyasa Happy Flow Series by Vaida May 31, 2019
  128. Muay Thai at the Chiang Mai Boxing Stadium May 30, 2019
  129. Yoga Flow Through the 7 Chakras by Sabrina Pilz May 30, 2019
  130. The Outsiders (people you need to push out of your sacred circle) May 31, 2019
  131. Fascinating Peoplescape of Chiang Mai May 22, 2019
  132. World Meditation Day at Heart Space May 21, 2019
  133. Abs Yoga by Gigit May 12, 2019
  134. Kundalini and Vinyasa Yoga with Nicola Symons May 10, 2019
  135. Secret Sunrise Interactive Dance May 9, 2019
  136. Tok Sen Massage from Ying May 8, 2019
  137. Bruschetta: Nawa Saraan Style Apr 22, 2019
  138. Thai Cooking at Pra Nang Thai Cookery School Apr 20, 2019
  139. Bonding with the Elephants in Chiang Mai Apr 11, 2019
  140. Ziplining in Chiang Mai with Eagle Track Zipline Apr 10, 2019
  141. Getting Thai Massage from Chiang Mai's Best (Lar Thanakrit Khamtanong) Mar 21, 2019
  142. Being the Soul of Nawa Saraan Hotel Mar 18, 2019
  143. Peoplescape of Chiang Mai Jan 24 - Mar 13, 2019
  144. Curing Cancer with Yoga? Feb 21, 2019
  145. International Training Massage School (ITM): Level 1 Feb 11-15, 2019
  146. Sandesch Album Launch by Christoph Joerg Feb 13, 2019
  147. Meditation in a Sensory Deprivation Tank at Float Chiang Mai Jan 29, 2019
  148. Reiki Share at the Mastermind Brain Spa Jan 26, 2019
  149. Resuming Life in Chiang Mai Jan 24, 2019
  150. 4 Days in Chiang Mai at Nawa Saraan Hotel Jan 2-6, 2019
  151. Mike Chong Aug 8, 2018
  152. An Intimate Conversation with my Universe in Chiang Mai Aug 8, 2018
  153. Kneaded and Pampered at Zira Spa Aug 4, 2018
  154. Savoring a Baht 3,500 Birds Nest Soup at Natural Bird Nest by Burapa Aug 3, 2018
  155. Yoga Exploration at The Yoga Tree with Gernot Aug 1, 2018
  156. Laughter Yoga with Saffiya Arnous July 31, 2018
  157. Yoga with Adam at Hidden House Yoga, Chiang Mai July 29, 2018
  158. 2 Weeks in Chiang Mai July 25 - Aug 7, 2018
  159. A First Timer in Chiang Mai Apr 9-23, 2016
  160. Chiang Mai's Amazing Peoplescape Apr 9-23, 2016
  161. Dance Mandala in Chiang Mai at The Yoga Tree Apr 19, 2016
  162. Songkran Waterfight Festival in Chiang Mai Apr 13-15, 2016
  163. Border Crossing from Siem Reap (Cambodia) to Bangkok (Thailand) to Chiang Mai April 9-10, 2016

Travel Tips for Thailand

How to Get a 60-Day Thai Tourist Visa and then Extend by another 30 Days

    60-Day Thai Tourist Visa

    NOTE: There is no need to go back to your country to get the Thai tourist visa. Any major city with a Thai Embassy will do. Apparently there is also no need to have an invitation from a Thai establishment to justify the visa.

  1. Bring the following to the Thai embassy:
    a) proof of money (bank statement will suffice)
    b) flight booking to Thailand
    c) onward flight back to your country from Thailand
    d) filled-in tourist visa form
    e) 2 passport pictures
    f) hotel booking in Thailand (they didn't ask me for this but better be safe)
    g) passport with at least 6 months validity
  2. After handing over all the documents, they will ask you to come pick your passport with the visa the following day from 4 to 5pm. That's it!
  3. NOTE: after 2 successful attempts, I was already questioned the 3rd time.

    30-Day Extension

    NOTE: When your 60-day visa is close to expiry and you want to extend your stay. No need to leave Thailand.

  1. bring the following to the Immigration Office:
    a) passport (make sure your Tourist Visa hasn't expired yet)
    b) Baht 1900
    c) photocopy of your passport + visa duration date stamp + TM6 card (white immigration card) and sign all the copies
    d) completed TM7 visa extension form (available at the Immigration Office)
    e) one 4cmx6cm passport picture
  2. submit the above to the Front Desk. They will give you a stub with your number on it. Take a seat and wait for your number to be called
  3. when your number is called, your picture will be taken. Then go back to your seat. They will call you again.
  4. when they call you again, they'll give you your passport with your extended visa. That's it!
  5. when there are no lines, the whole process can take only 10 minutes

Book Train Tickets in Thailand Online by Train36.com

General Travel Tips
  1. arrive early - in case there is a snag (visa snag, documentation snag, transport ticket snag, etc.), you will have ample time to troubleshoot the problem if you arrive early (to the airport, to the bus terminal, etc.)
  2. put detailed itinerary on the Calendar apps of your smart-phone according to timelines - this is where you do all your thinking and planning. Once written down, you don't have to think anymore while you are on the journey...you just follow the steps. This frees your mind for something else that might happen while you are already en route
  3. avoiding scams - as a general rule, I ignore the touts or anyone I don't know who call out to me. The calling comes in many forms - "Hi! Where are you from?", "Excuse me! Excuse me!", "Where are you going?". I don't look them in the eye and I remain non-verbal with them. If you reply to them, you just gave them an 'in' to hound you. In order not to look rude, I smile and wave the 'not interested' hand to them, without looking at them.
  4. power bank - hand-carry your power bank. Do not check it in. You can be called in when you are already inside the plane to go all the way to the loading dock so you can personally remove the power bank...and chances are, you'll have to surrender it to them. And you might delay the plane departure!

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