
Breathing exercises
Advantages of the Wim Hof Method breathing exercises
These breathing exercises are only one of three pillars that form the Wim Hof Method. The other two pillars are cold therapy and training your mindset. When combined, the three pillars will help you to become stronger and gaining better health. Known benefits of the Wim Hof Method include:
- Stress reduction
- Faster recovery from physical exertion
- Better sleep
- Improved sports performance
- Enhanced creativity
- More focus and mental clarity
The Wim Hof Method is also linked to reducing symptoms of diseases like rheumatoid arthritis, multiple sclerosis, Parkinson’s disease, asthma, sarcoidosis, vasculitis, and several autoimmune diseases.
Breathing exercises benefit

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

Nervous system
Voluntary influence your autonomic nervous system

Immune system
Enable your immune system to battle the symptoms of various diseases
Scientific proof
The outcomes of these studies confirm that Wim and other participants are able to voluntary influence their autonomic nervous system, something that was thought impossible until then. Currently several studies are conducted that further explore the effects of the Wim Hof Method in areas as brain activity, metabolic activity, inflammation, and pain.
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


Albert
Netherlands


Aivar
Estonia
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.

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.

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.

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.

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.
