Breathing exercises

Breathing exercises are an important part of the Wim Hof Method. This infamous and powerful method enabled ‘Iceman’ Wim Hof to achieve extraordinary things like climbing Mount Everest in his shorts and running barefoot in the snow for extended periods of time. WHM is like, Tummo and Pranayama, a type of breathwork, but has his own particular features. The WHM breathing exercise will help you gain control over your body and mind, and ultimately help you to influence your nervous system and immune system. As Wim puts it, his method is based on ‘cold hard nature’ and helps you battle forces like cold, heat, and stress.

Advantages of the Wim Hof Method breathing exercises

Practicing the specific breathing exercises of the Wim Hof Method will release your inner fire. The exercises are focused on deep and rhythmic inhalations and exhalations, described by Wim as ‘controlled hyperventilation or power breathing’ and are followed by a retention time, where you hold your breath for a x amount of time. By practicing the breathing exercises, you are releasing more energy, influencing your nervous system and changing various physiological responses. You are inducing voluntarily a short stress response which ultimately will lead to more resilience towards everyday stress, mentally and physiology and feeling more in control.

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 a better health. Known benefits of the Wim Hof Method include but are not limited to:

Stress reduction
Faster recovery from physical exertion
Better sleep
Improved sports performance
Enhanced creativity
Enhanced blood circulation
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.

Scientific proof

While Wim’s achievements are without a doubt impressive, his method has received a lot of skepticism. However, in recent years, the benefits of practicing the Wim Hof Method are backed by a significant amount of scientific proof. Several scientific institutes including Radboud University and Academic Medical Centre (AMC) have tested Wim’s method, using randomized controlled experiments in the process.

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

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.

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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.

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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.

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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.

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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.

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Advantages of the Wim Hof Method breathing exercises

Breathing exercises benefit

Heart

Nervous system

Immune system