This guide walks you through the Wim Hof breathing technique step by step. The explanation begins with Wim Hof’s original instruction itself. This forms the foundation, as all components are clearly explained here — including the underlying physiology.
Next are two guided sessions: one at a slow pace for beginners, and one at normal pace for advanced practitioners. Both options serve their purpose, depending on your experience and sensitivity to stimulation. The structure is simple: learn the basics first, then understand the variations, and choose what works for you.
Important: this technique can trigger a strong physical reaction. Therefore, never practice while driving, swimming, or in other situations where loss of control poses risks. If you have health issues, it’s wise to consult a doctor first.
Chapter 1: The Wim Hof Basic Tutorial – Step-by-Step Explanation
Wim Hof’s original explanation serves as the starting point. The goal is to regulate your body’s composition, reduce stress, and shift your pH toward a less acidic state. This effect — respiratory alkalosis — is confirmed in multiple university studies. By breathing consciously and deeply, you increase oxygen uptake and calm your nervous system. Practice the exercise preferably on an empty stomach, for example in the morning or during a quiet moment without distractions.
Preparation
- Position: Lie down on a comfortable surface — a bed, mat, or couch. Lying down and relaxing is more effective than sitting, especially if you’re new to this technique.
- Safety: Due to the intensity of the exercise, you may temporarily lose consciousness. Always ensure a safe environment without risk of falling or injury.
- Mindset: Keep your focus on your breathing. You may note your retention times, but don’t let that be your main goal. What you feel is more important than the exact duration.
- Rounds: Start with three rounds. A fourth is possible if your body responds well to it. Practicing in the morning on an empty stomach usually produces the most effect.
- Technique: Breathe consciously and deeply — first belly, then chest, then head. Then let your breath relax out without actively exhaling. Everything revolves around rhythm and completeness, not forcing.
Step-by-Step Instructions per Round
Each round consists of three parts: active breathing, breath retention, and a recovery moment.
Active Breathing (30 repetitions)
- Breathe in fully: Start in the belly, continue to the chest, and feel the breath all the way to your head.
- Let the breath go: No force or control — just let go, relax and exhale.
- Repeat in flow: In, let go. In, let go. Without pauses, without thinking — let the rhythm do the work.
- Notice sensations: Light feeling in the head, tingling, relaxation in your body — these are signals that your system is being activated.
- Stop after 30 breaths or as soon as you notice you’re charged up.
Breath Retention (Retention)
- After the last inhalation, let go gently and hold your breath with empty lungs.
- Start a timer if you like, but stay relaxed.
- Keep lying down without forcing. In the first round you often hold it for 1 to 1.5 minutes. In later rounds usually longer.
- Your body adapts — oxygen distribution changes, pH shifts toward alkalinity.
Recovery Breathing
- When your body wants to breathe again, breathe in deeply and hold this breath for 10 to 15 seconds.
- Lightly tense your muscles toward your head — as if building pressure from within.
- Exhale and let go. You can stop your timer and note your retention time if you want to keep track.
Repeat this process for three to four rounds:
- In round 2, retention will often naturally last longer.
- In round 3, relaxation deepens and the effect becomes more noticeable.
- An optional fourth round can be added if you notice your body benefits from it.
After the Session
- Take time to feel afterward: your body often feels lighter, more energetic and calmer at the same time.
- The effects can feel overwhelming at first — that’s normal and becomes milder and more stable with regular practice.
- For those who want to go further: combine this breathing with cold training for a deeper experience, as also appears in the follow-up steps of the method.
This basic tutorial gives you the complete overview: the underlying physiology, the practical application, and why it works. It invites you to independently learn to feel what your body is telling you — and that’s where the power of the method begins.
Chapter 2: Guided Session for Beginners (Slow Pace)
Once the basics are familiar, you can explore variations. The guided session “Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace)” is specifically designed as an entry-level version. The structure is the same as the original method, but the pace is slower, the instructions are calmer, and breath retention is built up gradually. This makes it safe and manageable.
Session Overview
- Rounds: Three rounds, as in the basic exercise.
- Breathing: 30 breaths per round, guided at a rhythm. The breath is built up calmly without pauses in between.
- Retention: The first round usually lasts about 30 seconds, then 1 minute, and then 1.5 minutes. If you want to hold longer, pause the video.
- Recovery: After retention, breathe in deeply, hold for 15 seconds, then exhale and relax.
- Extra guidance: The video helps you relax with cues like “feel your heartbeat” or “relax your facial muscles.” Light tingling or drowsiness is normal.
- Pace: Slow and calm, ideal for a first introduction.
When is this version suitable?
- At the beginning: This session is a good first step if you have little experience with breathwork. The slow rhythm lets you get used to the physical sensations without becoming overwhelmed.
- With physical or mental tension: The focus is on calming and relaxing. If you’re tense, tired, or recovering, this version helps you build up gently.
- With doubt or unfamiliarity: This session gives you support. You don’t need to time anything or remember anything — just follow the video’s rhythm.
You can use this session as long as you like. After a week or two, when retention times approach a minute and you’re comfortable with the physical reactions, you can switch to normal pace or the independent version.
Chapter 3: Guided Session for Advanced Practitioners (Normal Pace)
The session “Guided Wim Hof Method Breathing (normal pace)” aligns with the basic tutorial in content but is guided at a faster pace. Retention times are higher from the start, and the guidance focuses more on deepening and internal experience.
Session Overview
- Rounds: Three rounds, identical to the other versions.
- Breathing: 30 breaths per round. The breath is directed more intensely, with cues like “In with peace, out with stress.”
- Retention: The first round lasts about 1 minute, then 1.5 minutes, and again 1.5 minutes. Pausing is possible if you want to hold longer.
- Recovery: Inhale, hold for 15 seconds, exhale and relax.
- Extra guidance: Emphasis is placed on how you can perceive your blood flow, and how temperature in your body can shift. This helps with body awareness.
- Pace: Tighter and more dynamic than the beginner version — intended for those familiar with the breathing technique.
Why choose the advanced version?
- For those familiar with the basics: This version suits users who have already applied the technique before. The pace is faster, retentions are longer, and intensity is higher. Ideal if you’re comfortable holding your breath for more than a minute and can sense what your body needs.
- Added value: The accompanying cues help with focus and deepening. Phrases like “In with relaxation, out with stress” support a mental reset. This makes the session suitable for those who want to integrate breathwork into their daily energy routine — efficiently and purposefully.
- When to use?: Use this version when you notice you can hold your breath longer without tension, and when you’re ready for more stimulation. Stay realistic: if it feels too intense, temporarily choose the beginner version again. Building up is more important than forcing.
This session is intended for users who master the technique and seek deepening. The combination of speed, retention, and guidance helps anchor the method further in your body and daily habits.
Summary and Tips
Use the basic tutorial as a starting point to become familiar with the technique and its underlying effect. Then choose the beginner version for a gentle build-up or the advanced variant for intensity and efficiency. Let your choice depend on experience, physical reaction, and personal preference.
Build it up step by step. Note your retention times, but focus especially on how it feels in your body. Combine the breathing exercise with cold exposure for a more complete effect. The official app contains additional sessions and is handy if you’re looking for guidance. Use what works for you — at your own pace.
There is also an English-language version available:
Verified Sources
- PMC: Voluntary activation of the sympathetic nervous system (Kox et al. 2014) – Study shows WHM has anti-inflammatory effects via respiratory alkalosis and increased adrenaline.
- PNAS: Abstract of the same study (Kox et al. 2014) – Summary of findings on WHM and the immune system.
- PMC: Systematic review by Zwaag et al. (2024) – Overview of WHM effects on pH, stress, inflammation, and oxidative markers.
- Wim Hof Method: Science Page – Official site with study summaries, including Wayne State research.
- ResearchGate: Literature Review of The Wim Hof Method (2023) – Broad review of breathing, alkalinity, and mental/physical effects.
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Frequently Asked Questions
What is the Wim Hof breathing technique?
The Wim Hof breathing technique is a method to regulate your body’s chemistry, reduce stress, and make your body more alkaline. It combines deep breathing with breath retention and recovery breathing to reduce oxidative stress and influence the immune system. Research shows the method works anti-inflammatory and increases adrenaline.
How do I perform the Wim Hof breathing technique?
Start with 30 deep breaths, where you fully inhale through the belly, chest, and head, and relax out without fully exhaling. After the last inhalation, you exhale and hold your breath as long as possible. When you feel the urge to breathe, you breathe in deeply and hold for 10-15 seconds, then exhale and relax.
Which version of the Wim Hof breathing technique is right for me?
As a beginner, the guided session for beginners (slow pace) is ideal because it has a slower pace and shorter retention times. If you’re already experienced, the guided session for advanced practitioners (normal pace) is more suitable because it has a faster pace and longer retention times, similar to Wim Hof’s original tutorial. The basic tutorial is suitable if you want to practice independently and learn to recognize your body’s signals.
