Wim Hof breathing exercises
The Second Pillar of the Wim Hof Method
As mentioned earlier, the Wim Hof Method (WHM) isn't just about cold exposure. It stands on three fundamental pillars:
1️⃣ Exposure to cold,
2️⃣ Breathing exercises,
3️⃣ Mindset and meditation.
Now let's focus on the second pillar — breathing. It might seem like cold exposure is the most important part of WHM, but that's not the case. The real core of the method is the breathwork itself. I started my articles with cold exposure simply because it's more visually appealing and grabs people's attention more easily.
Wim Hof has spent his entire life refining, improving, and studying his breathing technique to make it as effective as possible — and the results are truly impressive.
Hyperventilation
This is a very deep form of breathing that changes the balance between oxygen and carbon dioxide in your body. In simple terms, your body shifts from an acidic to a more alkaline state — a big change that requires some awareness and proper practice.
Guidelines for Hyperventilation
The best position for this exercise is lying on your back, or sitting cross-legged if you're in a safe environment. Always do it on an empty stomach — ideally right after waking up, before breakfast. Make sure your airways are clear and that you feel generally well.
Technique
Relax and breathe deeply, using both your chest and your belly. You should feel your stomach expand as you inhale — this opens your diaphragm and allows more oxygen to reach your body and brain.
Take 30 deep, steady breaths.
Inhale fully (through your mouth or nose, doesn't matter) — first fill your belly, then your chest, and finally feel the air rise all the way to your head. Then exhale gently, without forcing it.
After your 30th inhale, take one more deep breath, exhale completely — and stop.
Now hold your breath with your lungs empty for as long as you comfortably can. Don't push too hard or you might faint — just stay relaxed and see how long you can last. At first, it'll probably be around 30 seconds. With practice, you'll reach over 2 minutes — trust me on that.
When you finally need to breathe in again, take a big inhale, and hold it for 15 seconds. Push the air slightly toward your head and gently contract your pelvic muscles. Then exhale smoothly. Congratulations — you've just completed your first round!
Do three rounds in total. Some days you'll want to do four, some days two will be enough — listen to your body. According to Wim, three rounds are ideal. You'll notice that with each round, your breath-hold time gets longer. Go ahead — check it with a timer. Pretty cool, right?
What You Might Feel
As you might guess, Wim Hof's breathing isn't your typical calm, meditative exercise. It's intense and energizing, and you'll feel new sensations in your body — tingling in your fingers, a light buzzing or pressure in your face, maybe even a ringing in your ears. That's totally normal. It just means your body is flooded with oxygen down to the very last cell.
And right now — this is when the magic begins. You'll soon start to feel the difference for yourself..