The Wim Hof breathing method is a practice that combines controlled hyperventilation, breath retention, and cold exposure. It has been shown to produce various physiological effects on the body, both short-term and long-term. In this article, I will focus on the breathing component of the WHM. It’s been part of my daily routine for well over a year. Here’s how it impacts the body:
1. Increases Oxygen Levels and Reduces CO2
The breathing technique involves deep, rapid breaths followed by holding your breath. This causes:
- Increased oxygen levels in the blood (hyperoxygenation)
- Decreased CO2 levels, which raises blood pH (alkalosis)
Effect:
- Energises the body
- Enhances focus and alertness
- Reduces perceived pain
2. Activates the Sympathetic Nervous System (Stress Response)
The breathing method stimulates the sympathetic nervous system, which is usually activated in response to stress. However, in this case, it is voluntarily activated without any external stressor.
Effect:
- Increases heart rate and adrenaline
- Improves alertness and mental clarity
- May help combat stress and anxiety by building resilience to stressors
3. Modulates the Immune System
One of the most striking effects of Wim Hof’s breathing is its impact on the immune system. Studies show it can reduce inflammation by increasing the production of anti-inflammatory cytokines and decreasing pro-inflammatory cytokines. (Many of my health related dedications are centred around reducing inflammation in my body)
Effect:
- Reduces inflammation, which may help with autoimmune diseases and chronic pain (hopefully hold off CTE)
- Strengthens the immune response to infections
- May help combat infections and viruses
4. Alters the Autonomic Nervous System
The Wim Hof method is one of the few practices that shows voluntary control over the autonomic nervous system, which includes involuntary processes like heart rate, digestion, and immune function.
Effect:
- Improves heart rate variability (HRV), a marker of cardiovascular health
- Enhances cold tolerance
- Regulates body temperature
5. Increases Endorphins and Reduces Stress
After practice, the technique triggers the release of endorphins (feel-good hormones) and lowers cortisol levels (the stress hormone)
Effect:
- Boosts mood
- Reduces anxiety and depression
- Promotes a sense of well-being
6. Improves Blood Circulation
The controlled hyperventilation and retention phases cause vasoconstriction (narrowing of blood vessels), followed by vasodilation (widening of blood vessels)
Effect:
- Improves circulation
- May help lower blood pressure
- Increases blood flow to vital organs
Short-Term Effects of Wim Hof Breathing:
✅ Boosts energy levels
✅ Improves focus and concentration
✅ Enhances mood
✅ Reduces inflammation
✅ Relieves stress
Long-Term Effects of Wim Hof Breathing:
✅ Strengthens the immune system
✅ Reduces chronic inflammation
✅ Enhances mental resilience
✅ Improves cardiovascular health
Instead of following my written guide below, follow this YouTube video, spend time with the man himself, and you will be an expert after a session or two!
*As soon as you have mastered the 1.5 minutes, message me and I will send you a four round video that goes to 2.5 minutes.
Step-by-Step Guide to Wim Hof Breathing Method
The Wim Hof breathing method consists of three key parts:
1️⃣ Controlled Breathing (Hyperventilation)
2️⃣ Breath Retention
3️⃣ Recovery Breath
It’s recommended to do the breathing in a quiet, comfortable space on an empty stomach, preferably in the morning or before cold exposure.
Step 1: Controlled Breathing (30-40 Breaths)
1. Sit or lie down in a comfortable position
- You can sit cross-legged, lie on your back, or sit in a chair with your back straight
- Make sure you’re in a safe environment (not driving or in water).
2.Take a deep breath in through your nose or mouth
- Breathe deep into your belly, chest, and head
3. Exhale through your mouth without force
Let the air gently flow out, without fully emptying your lungs.
4. Repeat this cycle 30-40 times
- Your breaths should be deep, fast, and rhythmic
- It will feel like controlled hyperventilation, but remain relaxed
What You’ll Feel During Controlled Breathing
- Tingling sensations in your hands, feet, or face
- Lightheadedness or a floating feeling
- Rush of energy through your body
These sensations are normal. Keep going!
Step 2: Breath Retention (After Exhale)
1. After the last breath (30-40th), exhale fully and hold your breath
- Don’t forcefully push the air out — just let it flow out naturally
- Hold your breath as long as you can
2. Notice how your body feels
- Stay calm and relaxed
- When you feel the urge to breathe, that’s your body’s signal to move to the next step.
How Long Should You Hold Your Breath?
- Beginners: 30-60 seconds
- Advanced: 1-2 minutes or longer
- The more you practice, the longer you’ll be able to hold your breath
Step 3: Recovery Breath (After Breath Retention)
1. When you need to breathe, take a deep breath in
- Fill your lungs completely
2. Hold this breath for 10-15 seconds
- Feel the pressure in your chest and head
3. Exhale and relax
Repeat the Process for 3-4 Rounds
- After each round, you’ll feel more relaxed and focused
- As you progress, you’ll be able to hold your breath for longer each round
Wim Hof breathing was one of my 50/50 goals. The documented objective was to do >150 WHM breathing sessions in 12 months. I hit this number with several months to spare. I do the WHM breathing the vast majority of mornings after I have dropped the kids to school. Such a good way to own the morning and start the day.
“All the love, all the power!”