Wim Hof Method Complete Guide to Breathing Techniques

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Before Wim Hof devised this method, controlling your nervous system consciously was unheard of, However, some studies suggest Wim Hof can influence his autonomic nervous system and immune response through concentration and meditation.

I have used this method for a long time, and even though I haven’t been able to break any world records, This method has at least helped me in lowering my anxiety.

Who is The Iceman?

Wim Hof is a Dutch motivational speaker and extreme athlete called the Iceman for his ability to withstand freezing temperatures. Wim Hof holds 26 official Guinness World Records.

His records include running a full marathon in the arctic circle in temperatures as low as -20 C, climbing Mount Everest in his Shorts and Shoes (elevation of 22000ft), and remaining submerged neck-deep in an ice bath for 112 minutes.

According to Wim Hof, any human can perform these feats.

“That’s how it all started. I lost my wife
but I found conscious happiness from there,
bit by bit, by taking away emotional trauma
and reversing the process into mood control.
That energy flows through your body and through
your mind. I know how to empty myself and become
clean, fresh, new… happy.”

Wim Hof
wim hof method

The Wim Hof Method

Find a comfortable place to perform this method and make sure no one disturbs you in between:

Step 1. Get Comfortable

The first thing you need to do is get into a comfortable position. You can lie down if you want. Make sure your back is completely straight so that you can take deep breaths comfortably.

Step 2. Taking 30 Deep Power Breaths

Take 30 consecutive deep breaths. Breath in from your nose and breath out from your mouth. Do it slow and steady. Don’t rush in this step. You may feel a tingling sensation.

Step 3. Retention After Exhalation

Now your whole system is overloaded with oxygen. Take one more deep breath and then exhale completely slowly and hold on for as long as you can. Your aim is to hold it until you feel the gasp reflex.

Step 4. Recovery Breath

Now, take one more deep breath and hold it for 10 seconds and exhale. That’s it.


For the first few times, you may not experience the light-headedness and tingling sensations in your fingers and feet that everyone is talking about, even if you feel relaxed.

The first few times I did it, I felt no significant difference, and just because of the hype, I decided to it to my daily routine. I thought the sensation is just in my head.

However, as I performed this method consistently, the sensation grew stronger and stronger, and I felt relaxed even after just one round.

Now, after two years of performing the Wim hof method, I feel relaxed and calm the moment I exhale, and the sensation continues as long as I keep performing the method.

The intensity of relaxation I feel has also increased. That’s why I perform it twice a day, before the shwower and in the afternoon.

Health Benefits

  1. Stress-Free Mind: Performing this method regularly has shown a reduced level of stress & anxiety in the subjects.
  2. Faster Recovery From Fatigue: Since the Wim Hof Method involves a lot of breathwork, performers have shown the ability to recover from fatigue faster.
  3. Increased Mental Clarity: You will feel calmer and relaxed.
  4. Reduced level of stress results in better sleep.

When Not to Perform Wim Hof Method?

when not to perform wim hof method

Don’t perform this method while drinking or driving, after a meal and if you have a medical condition, consult a doctor before even attempting it.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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