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Wim Hof Method (WHm) Breathing

Breathing Technique

◈ EnergizingIntermediate

Overview

A cycle of 30-40 fast, deep breaths followed by a long breath hold (retention) on the exhale, and a final short hold on the inhale. It induces a temporary state of respiratory alkalosis and adrenaline release.

Duration

10-20 minutes

Frequency

Daily or several times per week

Guidance

Required

Practice Steps

  1. 1Lie down comfortably or sit upright
  2. 2Take 30-40 deep, fast breaths. Inhale fully through the nose or mouth, and exhale unforced through the mouth. This is rapid but not forced hyperventilation.
  3. 3After the last power breath, exhale completely (but gently) and hold the breath for as long as comfortable (The Retention Phase)
  4. 4When the urge to breathe strongly returns, inhale deeply to fill the lungs completely (The Recovery Breath)
  5. 5Hold this recovery breath for 10-15 seconds (The Second Hold)
  6. 6Exhale and begin the next round. Repeat for 3-4 rounds.

Primary Benefits

Increased Energy and AlertnessImmune System ModulationStress ResiliencePain Management

Recommended Session

3–4 rounds of 30–40 power breaths followed by a breath retention on the exhale. Start with 3 rounds and gradually increase to 4. Total time: 10–15 minutes.

Contraindications

Never practice in or near water, while driving, or standing where falling is a risk. Not recommended for pregnant women, people with epilepsy, severe cardiovascular conditions (including high blood pressure), or recent surgery. Consult a doctor if you have chronic health issues.

Related Techniques

Kapalabhati (Skull Shining Breath)

A cleansing and energizing pranayama where the focus is on short, sharp, forceful exhalations driven by the abdomen, with passive, automatic inhalations.

Bhastrika (Bellows Breath)

A forceful and rhythmic series of rapid inhales and exhales powered by abdominal contractions, generating heat and increasing energy.