30 fast, full breaths, a 30-second hold on empty lungs, then a 15-second recovery hold. Only ever seated or lying down.
The Wim Hof Method was developed by the Dutch athlete Wim Hof, known for his feats in extreme cold. Its breathing part consists of rounds of rapid, deep breaths, followed by a long hold on empty lungs and a short recovery breath. It feels very different from the calming patterns in the studio: it is stimulating, can cause tingling and light-headedness, and needs to be approached with care.
Practitioners usually do Wim Hof breathing in the morning on an empty stomach, or before cold exposure, as an energising routine. It is not a relaxation technique for bedtime or for anxious moments. Afterwards, a few minutes of coherent breathing or HRV 5 can help you settle back into a calmer rhythm.
The best-known study is Kox et al. (2014, PNAS). Volunteers trained in the method (breathing, cold exposure and meditation) received a bacterial endotoxin under laboratory conditions; compared with untrained controls, they released more adrenaline and showed fewer flu-like symptoms and a weaker inflammatory response. The participants were healthy young men under medical supervision, and the effects came from the whole programme, not from breathing alone.
Practice sitting or lying down; never in water or while driving. Stop if you feel dizzy.
Rapid breathing and breath holds can cause fainting. Never practise in water, while driving, standing, or anywhere a fall could hurt you. Avoid it if you are pregnant or have epilepsy, heart or blood vessel disease or high blood pressure, unless a doctor has approved it.