Wim Hof breathing has become popular around the world. Developed by Dutch extreme athlete Wim Hof, known for feats like running in the snow in shorts, the technique combines deep breathing with breath holds. Many people use it to feel more energised and focused.
Here’s how it works, what people report and how to try it safely.
How the technique works
A typical round looks like this:
- Sit or lie down somewhere safe and comfortable.
- Take around thirty deep breaths, in through the nose or mouth and out through the mouth, without forcing.
- After the last exhale, hold your breath for as long as feels comfortable.
- When you need to breathe, take a deep breath in and hold it for about fifteen seconds.
- Release and breathe normally. Repeat for a few rounds if you like.
What people report
People who practise this technique often say they feel:
- more energised;
- calmer afterwards;
- more focused;
- a pleasant tingling or lightness.
Some small studies have explored effects on stress responses and the immune system. The results are interesting but early, and they don’t show that the technique treats any health condition.
Staying safe
This breathing can make you feel lightheaded or faint, so always sit or lie down, stop if you feel unwell, and never practise in or near water, in the bath or while driving. If you’re pregnant, live with a heart condition, epilepsy or high blood pressure, gentle slow breathing is the kinder choice; skip the strong rounds.
A gentler alternative
If this technique isn’t right for you, slow breathing is a lovely option: breathe in for four counts and out for six, for a few minutes.
How little is enough
If you’d like to try it, start with one gentle round, sitting or lying down somewhere safe. Notice how you feel afterwards.
For more, read connecting life to consciousness with your breath.
There’s more in this spirit on the Guides page.