How to do Wim Hof breathing: steps and common questions
Wim Hof breathing comes from Wim Hof of the Netherlands: rounds of continuous deep breaths and breath holds. You don't need long the first time. Two guided rounds will show you what it feels like.
▶ 5-minute start, 2 rounds
The steps of one round
- 1Lie down or sit, and relax your whole body.
- 2Breathe deeply without pausing: into the belly, then the chest, then let it go.
- 3Let the last breath out and hold. Beginner sessions start at 30 to 40 seconds.
- 4Take a big breath in and hold for 15 seconds.
- 5Breathe out, then start the next round or return to natural breathing.
Common questions
Tingling or light-headed? These are common during practice. If you feel uncomfortable, stop and return to natural breathing.
Can't hold any longer? Just breathe in. The number isn't the goal, and this is not a contest.
When should I do it? It's fast-paced, so many people do it in the daytime. Before bed, try gentler slow breathing.
Read this first
- 1Sit or lie down somewhere safe. Never practise standing.
- 2Never practise while driving, riding, bathing, swimming or near water.
- 3If you can't hold your breath any longer, breathe in. This is not a contest.
- 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
- 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
