The Breath — the official Wim Hof Method breathing technique

Official safety warning

Please read this first.

Wim Hof Method breathing, when done intensely for multiple rounds, can in rare cases lead to loss of consciousness. While this is physiologically harmless, passing out can potentially be very dangerous in or near water, or when driving a vehicle. It is therefore important to always practice the technique seated or lying down, in a neutral space such as a living room.

Before you begin

Preparation.

When

Practice right after waking, and/or before a meal — an empty stomach is recommended.

Where

Get into a comfortable seated or lying position, in a neutral space such as a living room.

How

Wear loose clothing so the belly can expand freely. Close your eyes and clear the mind.

The official technique

The technique, step by step.

Step one

Power breaths — thirty to forty

Breathe in deeply through nose or mouth, filling the lungs fully. Exhale through the mouth — a passive release; do not fully force it out. The inhale is active and full; the exhale is passive. Pace: faster than normal, about one breath every one to two seconds. Light-headedness and tingling in fingers, feet and face are completely harmless and pass as normal breathing resumes.

Step two

Retention — empty lungs

After the last power breath, take one final deep inhale. Let all the air go, exhale fully, and stop breathing. Hold on empty lungs for as long as is comfortable — do not push to extremes in early sessions. Beginners typically hold thirty to sixty seconds; experienced practitioners two to three minutes. Longer retention times are not the point of the exercise.

Step three

Recovery breath — fifteen seconds

Take one deep breath in and hold it for fifteen seconds. Release. This completes one round. Recommended: three to four rounds per session; ten to fifteen minutes in total. Play around with the number of breaths, tempo and cycles to find what works best. With every round you feel more relaxed.

Safety, plainlyNever practice in water, in the shower, while driving, while operating heavy machinery, or standing in an unstable position.

Mechanism

What happens inside.

The rapid breathing shifts carbon dioxide out of the bloodstream — respiratory alkalosis — and the body answers with adrenaline: roughly a threefold rise in the 2014 PNAS study, without any fear to cause it.

On the EEG, thirty to forty power breaths produce a gamma burst; the empty-lung hold sinks into deep theta; the recovery breath settles into stable alpha. This is the mechanism behind the anti-inflammatory effect and the sense of electric aliveness.

Alkalosis and adrenaline

The tool

The Breathing Bubble.

The official Breathing Exercises page hosts the Breathing Bubble — an animated visual guide that paces the cycles. YouTube cannot accommodate highly personal physiologies; the app lets you set the number of breaths per round, change the tempo and choose your own background sounds.

The Breathing Bubble in the app

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