Breath · Advanced · 11 minutes
Wim Hof Style Breathing
Rounds of 30-40 deep, full breaths followed by a relaxed breath-hold on empty lungs, then a recovery hold on a full inhale. Intense, physical, and rhythmic, an energizing breathwork experience, not a quiet sit.
Also known as: Wim Hof Method breathing, Controlled hyperventilation breathing, Power breathing
- Difficulty
- Advanced
- Suggested session
- 11 minutes
- Posture
- Lying
Safety notes
- NEVER practice in or near water (pools, baths, showers, the sea), while driving, operating machinery, or standing, because fainting can happen suddenly and without warning and can be fatal in water.
- Always practice seated or lying down in a safe space where a faint cannot cause injury.
- AVOID if pregnant.
- AVOID, or get medical clearance first, with epilepsy or seizure history, cardiovascular disease, high blood pressure, or a history of fainting.
- Tingling, lightheadedness, and temporary muscle cramping (tetany) are common; stop and breathe normally if they become uncomfortable.
- Never combine the breath-holds with breath-holding underwater (this can cause shallow-water blackout and drowning).
- Never push breath-holds to the point of strain; this is not a competition.
- Not a treatment for any medical condition; do not use it in place of medical care.
How to practice
1. Lie down somewhere safe
Lie on your back or sit reclined in a safe place, away from water, never standing or driving. Read the safety notes; this practice can make you faint.
2. 30-40 deep breaths
Breathe deeply in through the nose or mouth and let each breath out without forcing, in a steady wave. Do about 30-40 of these. Mild tingling or lightheadedness is normal.
3. Exhale and hold on empty
After the last breath, exhale and let the air out, then simply hold with empty lungs and stay relaxed. Hold only as long as is comfortable, with no straining.
4. Recovery breath
When you feel the clear urge to breathe, take one big breath in, hold it for about 15 seconds, then release. Notice the calm, tingling stillness.
5. Repeat the round
Rest a moment, then repeat the full cycle for a total of about 3 rounds. Retention often lengthens each round, but longer holds are not the goal.
6. Rest and reorient
After the final round, breathe normally and lie still for a minute. Don't stand up quickly. Let the energized, settled feeling stabilize.
How it works
The 30-40 fast, deep breaths are a form of controlled hyperventilation that blows off carbon dioxide. Contrary to a common claim, this does not meaningfully 'over-oxygenate' the blood, because blood oxygen is already near-saturated during normal breathing; what changes dramatically is that CO2 drops, which temporarily raises blood pH (makes it more alkaline) and reduces the urge to breathe, which is why you can comfortably hold the breath on empty lungs afterward. The process also drives a surge of adrenaline and sympathetic arousal, producing the tingling, warmth, lightheadedness, and energized feeling. The low CO2 is exactly why fainting is possible, so the safety rules are non-negotiable. Claims about 'controlling' the immune system or 'beating' illness are overstated; treat this as a powerful energizing and arousal-shifting practice, not a medical treatment.
Potential benefits
- Strong energizing and alerting effect; many people feel euphoric, clear, and 'switched on' afterward
- Tingling, warmth, and altered sensation make it a vivid, attention-grabbing practice
- The retention phase can invite a focused, almost meditative stillness
- Some people report it helps them sit with and release pent-up emotion
Tips
- Do this as a standalone morning or pre-workout energizer, not as a calming bedtime practice.
- If you feel anxious during the empty-lung hold, just breathe in early; it always works on the next round.