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Breathing Techniques

Breathing is an unconscious process, regulated by the autonomic nervous system. All the functions of the body, like moving your muscles, digesting food, and even thinking, need oxygen. The processes behind these body functions produce carbon dioxide as a waste product, and it’s the lungs that provide your body with oxygen, and that get rid of the carbon dioxide. This is why the way you breathe has a very powerful effect on your body. With the breathing exercises of the Wim Hof Method you can control your breath, and ultimately your body. Learn everything about the breathing techniques of the Wim Hof Method in our online free Wim Hof Method Mini class.

Breathing techniques you can easily do yourself

When you practice the breathing techniques of Wim Hof, and follow the Wim Hof courses, you can eventually control your autonomic nervous system, and boost your health. But, there also are some calming breathing techniques that you can easily do yourself. The only thing you need is just a few minutes of leisure time.

If possible, loosen any clothes that restrict you from breathing freely. To start, breathe in through your nose, and out through your mouth (lips pursed, as if you are whistling). Let the breath flow as deep as is comfortable into your belly. Breathe regularly and gently. If you are too distracted to focus your mind, steadily count from 1 to 5 during both inhaling and exhaling.

It is important that you practice these exercises regularly, for example as a part of your daily routine. Each time, do these exercises for about 5 to 10 minutes. Before you start, make yourself comfortable. The exercises can be done standing up, lying down or sitting. As long as you are comfortable and steady.

breathing techniques

Breathing techniques of The Wim Hof Method

The breathing techniques of Wim Hof are an important part of his unique method, and they are sure to release your inner fire! The techniques are focused on deep and rhythmic inhalations and exhalations, also called controlled hyperventilation or power breathing. The breathing is followed by a retention period, where you hold your breath for a certain amount of time. After mastering the WHM breathing techniques, you are able to create more energy, which helps you to boost your immune system and health. Combining the breathing techniques with controlled exposure to cold, and training your focus, leads you to the ability to control your autonomic nervous system.

Practice The Wim Hof Method


It is Wim Hof’s mission to let as many people as possible benefit from his method. That is why he and his dedicated team have developed an interactive video course that teaches you all the fundamentals in easy to follow, step-by-step, lessons. The video course is available in English, with subtitles in many languages. You can watch and practice the breathing techniques from the comforts of your own home. Thousands of people from all over the world, including professional athletes, celebrities and others who live demanding lives, have already experienced the many benefits of the Wim Hof Method. Start your journey today!

The three pillars

The Wim Hof Method is built on three pillars. These pillars are controlled exposure to cold, commitment, and last but certainly not least, breathing techniques. The Fundamentals videos teach you how to combine the pillars, and how to take control over your mind and body. Practicing the Wim Hof Method and incorporating the exercises into your daily routine will make you gain more energy, get better sleep, build a strong immune system, and become a healthier person.
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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

Franco, Testimonial Wim Hof

Franco, USA

Wim I hope to train with you someday. I love to jump into that cold water and climb that mountain with you. Your method has truly helped me with psoriatic arthritis. I am no longer taking Humira injections for my symptoms. I am controlling it with breathing, cold showers and ice baths.
Matthew, Testimonial Wim Hof

Matthew, Australia

I would have paid $10,000 for this, but that would not be enough because this has changed my life. I feel like I have taken Valium yet am supercharged. As a clinical psychologist my days can be very stressful. There is a stillness inside me now, and what I am really amazed by is the peace lasts.
Benjamin Testimonial Wim Hof

Benjamin

I started the Wim Hof method in October of 2018, and now the holes I had in my brain are gone. My neurosurgeon was so impressed by the scans that he told me I don't have to come back anymore. I take this as proof that this method works to regenerate brain tissue.
Per Kristian, Testimonial Wim Hof

Per Kristian, United Kingdom

After 3 weeks of daily practicing my medication (Naproxen) for long-standing sciatica has been cut by 80%, and my arm pain and 'pins and needles' following a neck injury 50 years ago has been halved!
Arthur, Testimonial Wim Hof

Arthur, USA

I got anxiety 2+ years ago, and have had panic attacks every day since. Medicine helped a little. I came across your videos and started to walk my 2 miles a day in only a t-shirt at 20F degrees. Within 2 weeks my anxiety went away! I found it to be a miracle.
James, Testimonial Wim Hof

James, USA

I’ve had astonishing results battling addiction with the Wim Hof Method. It has saved my life and is the only thing that worked on getting clean and healthy. I go ahead and get my suffering over with in the cold showers, so I don't have to suffer throughout the day. Pretty good trade to...
Gregor Testimonial Wim Hof

Gregor

After 8 months of daily Hoffing, puffing and cold showers I can claim to be cured of my 5 year burnout. Not having had a single cold or flu, my sore knee is working perfectly again, which was very painful the last 2 years. It is like a miracle, and I’m really grateful that our paths crossed.
Mino, Testimonial Wim Hof

Mino, Germany

Learning Wim’s method is like studying from one of nature’s best students. My life long fear of cold is history. I now fully enjoy cold immersions, but the benefits are not limited to cold. I am now a better person and a happier being. I smile when facing life challenges.
Monic, Testimonial Wim Hof

Monic, The Netherlands

It’s only been 4 weeks since I started, but the results are remarkable! Thank you from the heart for changing my life, my health, and my understanding about my own power and the influence I have on this. I’m looking forward to a nice cold winter in the Netherlands.
Aivar, Testimonial Wim Hof

Aivar, Estonia

I am 52 years old, and after 10 weeks of the Wim Hof Method I am in the best shape I have ever been. I did 30 push-ups as a test before I started the course, and when I finished I did 100 push-ups for the first time in my life. The Wim Hof Method gives you a good mood, it’s addictive!
Albert, Testimonial Wim Hof

Albert, The Netherlands

For 12 years now I have had rheumatism. Thanks to the Wim Hof Method I have been able to halve the amount of anti-inflammatory drugs. My goal is to completely stop the use of anti-inflammatory drugs after finishing the video course.
Tineke, Testimonial Wim Hof

Tineke, The Netherlands

I have severe arthritis in my left hip. By implementing the Wim Hof Method in my daily life, I can deal with this without getting surgery. I love Wim’s purity. His coaching inspires me and gives me energy. I’m almost 66 years old and by practicing the Wim Hof Method I feel much more...
Georg, Testimonial Wim Hof

Georg, Germany

Cardiac and respiratory arrest began my life. Heart defect and cleft palate pushed diseases. Depression, lack of self-efficacy, and post traumatic stress disorder followed. The Wim Hof Method frees me: I am twenty-nine years old, and I love to live. Thank you!
Grant, Testimonial Wim Hof

Grant, Australia

I was born with Spina Bifida, and was told I would end up in a wheelchair. After incorporating the Wim Hof Method into my daily life I have begun to see results in my pain levels and athleticism. I am no longer looking down the barrel of becoming a paraplegic, and I attribute that in part to the...
Raúl, Testimonial Wim Hof

Raúl, The Netherlands

From the 90s to 2012 I developed hayfever symptoms and had to take daily medications in order to cope. The effect of these medications only lasted for several hours. By using the Wim Hof Method training daily, my body has conquered hayfever symptoms since 2013.