Breathing exercises

Breathing exercises

Breathing exercises benefit

Iconical representation of the Heart


Make contact with your heart and positively influence your blood circulation.

Iconical representation of the Nervous system

Nervous system

Voluntary influence your autonomic nervous system

Iconical representation of the Immune system

Immune system

Enable your immune system to battle the symptoms of various diseases

Wim Hof Method References

Wim Hof Method is assesed on average with an 9.5 out of 10 based on 2147 experiences written by participants

Practice Wim’s breathing exercises by yourself

What’s great about the Wim Hof Method and its breathing exercises is that you can practice it at home, all by yourself. In the following section, we will give you a step-by-step explanation of the breathing exercises that form the fundamentals of Wim’s method. Always remember to practice these exercises in a safe environment and unforced.Never practice the breathing exercises in a place where it could be dangerous to faint.

Step 1: Get comfortable

Before you start practicing the breathing exercises, it is important to get as comfortable as possible. Sit in a comfortable posture in which you can expand your lungs freely. To make sure that you can expand your lung for the fullest, it is recommended to practice the exercises on an empty stomach.

1 This is how Get comfortable looks

Step 2: 30 power breaths

For this first breathing exercise, imagine that you are blowing up a balloon. While using your midriff fully, inhale through your nose and exhale through your mouth. Use short and powerful bursts. Close your eyes and repeat 30 times. You can become light-headed during this exercise or experience a tingling sensation. This is normal.

2 This is how 30 power breaths looks

Step 3: Retention after exhalation

After your 30 power breaths, fill your lungs to maximum capacity, but don’t force it. Exhale and hold for as long as you can. Hold your breath without forcing it, until you experience the gasp reflex.

3 This is how Retention after exhalation looks

Step 4: Recovery breath

Inhale to maximum capacity and feel your chest expanding. When your lungs are full, hold your breath for 10 seconds. Release the breath, and begin a new round. Repeat 3 to 4 times.

4 This is how Recovery breath looks

Step 5: Enjoy the feeling

Take your time to enjoy the feeling that the breathing exercises invoke. This feeling is similar to the effects of meditation and will get more powerful when you practice more often.

5 This is how Enjoy the feeling looks