Wim Hof Breathing Method Explained Simply

Wim Hof Breathing Method – All You Need To Know

In this post, we’ll explain all you need to know about the Wim Hof Breathing Method, defining exactly what it is, the benefits, a step-by-step guide on how to practice it and more.

What Is The Wim Hof Breathing Method?

The Wim Hof Breathing Method (WHBM) is a practice designed by Dutchman Wim Hof that combines deep and rhythmic inhalations and exhalations with a regimen of cold water exposure and meditation to achieve conscious control over the nervous system and physiology.

“The breath knows how to go deeper than the mind.” ― Wim Hof

Wim Hof Breathing Method Benefits

Studies reveal a number of profound benefits associated with mental, emotional and physical health and well-being as a result of the WHBM. These include:

  • Enhanced creativity.
  • Faster recovery from physical exertion.
  • Improved sleep.
  • Improved sports performance.
  • Increased focus.
  • Increased mental clarity.
  • Reduced stress.

Wim Hof Breathing Method Step-By-Step Guide

There are 5 steps to the WHBM which we will unpack below.

  • Step 1 – Get Comfortable

Find a safe and comfortable place to do the exercise and either sit or lie on your back.

  • Step 2 – 30-40 ‘Power Breaths’

When breathing in, take a full and deep inhale into the stomach through either your nose or mouth. When breathing out, simply let go of the breath rather than forcefully exhaling. Do this 30-40 times.

Note: You may feel dizzy, light headed or tingling sensations ― this is completely normal.

  • Step 3 – Breath Retention

After completing 30-40 breaths, breath out and hold your breath for as long as you can ― without force. Feel free to use a stop watch at this point to record your results.

  • Step 4 – Breath In

Once you feel the need to inhale again, take a long deep breath in and hold for a further 10-15 seconds.

  • Step 5 – Repeat

You have now done 1 complete round. Repeat the entire process (steps 1-4) for 3-5 rounds in total.

You can see a video of the man himself Wim Hof guide you through the practice below.


The WHBM is an exercise focused on deep and rhythmic inhalations and exhalations that has been proven to allow you to control autonomous systems of the body.

We can harness the power of this technique as a way to relax our mind and bodies and in turn enhance our creativity, improve sleep, increase focus and mental clarity and reduce stress.


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