Find Out Why Everyone Is Talking About Wim Hof’s Breathing Method

Experience the life-changing benefits of Wim Hof breathing. Follow our easy steps and start today to see how this method can improve your well-being. Learn how deep breathing can increase your resistance to stress, enhance your focus, and elevate your overall mood.
What will you achieve with this powerful practice?

Key points from this Wim Hof guided breathing session

  • Make it circular, fully in, letting go, like a wave.
  • Make your breath circular, fully in and letting go, no pause between inhalation and exhalation.
  • If you need to breathe before I give the cue, that’s ok. You are almost there.
  • “Do you want to prolong your breath hold? Pause the video now and continue when you feel the urge to breathe.”
  • Wishing you a good night, a good day, and a good life with all the love and power.

Guided Wim Hof Breathing Session

Step 1: Prepare Yourself

Lay or Sit Down Comfortably Find a quiet place where you won’t be disturbed. Lay down on your back or sit in a comfortable chair. Ensure your body is relaxed, with your back straight and hands resting on your lap or at your sides. Close your eyes, and take a few moments to clear your mind. Let go of any tension in your body, starting from your head and moving down to your toes. Feel the relaxation wash over you.

Step 2: Begin Round One

Start Breathing Deeply and Rhythmically

  1. Inhale Deeply: Breathe in deeply through your nose, filling your belly first, then your chest. Imagine the breath flowing in like a wave.
  2. Exhale Fully: Let the breath out through your mouth in a relaxed manner, like a sigh. Do not force it. Just let it go.
  3. Continue the Cycle: Keep a steady rhythm: Breathe in, breathe out. No pauses between inhalation and exhalation. Just go with the flow of your breath.
  4. Breathe into the Belly and Chest: Focus on expanding your belly, then your chest with each breath. Feel the air moving through your body.
  5. Let Go Like a Wave: Visualize your breath as a wave, washing over you and taking away any stress or tension.
  6. Make It Circular: Keep the breath flowing in a continuous circle, fully in and fully out.
  7. Complete 10 More Breaths: With each breath, feel your body becoming more relaxed. Fully in, letting go.
  8. Finish with a Deep Breath: On the last breath, inhale deeply and exhale completely.

Step 3: Breath Hold

Hold Your Breath and Relax

  1. Exhale Completely: After the last deep breath, exhale fully and hold your breath. Do not inhale yet.
  2. Hold for 30 Seconds: Stay in this state for 30 seconds. Be still and let your body do what it is capable of doing.
  3. Be in the Moment: Focus on the present moment. Feel your heartbeat and notice how it slows down. Just be.
  4. Recovery Breath: When 30 seconds are up, take a deep breath in through your nose. Hold this breath for 15 seconds.
  5. Exhale Slowly: Exhale gently and completely. Feel the calmness settling in.

Step 4: Begin Round Two

Repeat the Breathing Cycle

  1. Inhale Deeply: Breathe in deeply through your nose, filling your belly and chest.
  2. Exhale Fully: Let the breath out through your mouth, relaxing with each exhale.
  3. Maintain the Rhythm: Continue the cycle: In, out. Keep it steady and smooth.
  4. Focus on the Belly and Chest: Feel the breath filling your belly and chest. Let it flow naturally.
  5. Wave-Like Motion: Imagine your breath as a wave, moving in and out effortlessly.
  6. Circular Breathing: Keep the breath continuous, fully in and fully out.
  7. 10 More Breaths: Complete 10 more deep, circular breaths. Fully in, letting go.
  8. Final Deep Breath: On the last breath, inhale deeply and exhale completely.

Step 5: Breath Hold

Longer Breath Hold

  1. Exhale Completely: After the last deep breath, exhale fully and hold your breath.
  2. Hold for 1 Minute: Stay in this state for 1 minute. Notice any sensations in your body. Tingling or changes in temperature are normal.
  3. Feel Your Body: Be aware of your body’s responses. You are doing fantastic.
  4. Pause if Needed: If you need to breathe before the cue, it’s okay. Pause the session if you want to extend your breath hold.
  5. Recovery Breath: When ready, take a deep breath in through your nose. Hold this breath for 15 seconds.
  6. Exhale Gently: Exhale completely, feeling the calmness settling deeper.

Step 6: Begin Round Three

Back into the Rhythm

  1. Inhale Deeply: Breathe in deeply through your nose, filling your belly and chest.
  2. Exhale Fully: Let the breath out through your mouth, relaxing with each exhale.
  3. Maintain the Rhythm: Continue the cycle: In, out. Keep it steady and smooth.
  4. Focus on the Belly and Chest: Feel the breath filling your belly and chest. Let it flow naturally.
  5. Wave-Like Motion: Imagine your breath as a wave, moving in and out effortlessly.
  6. Circular Breathing: Keep the breath continuous, fully in and fully out.
  7. 10 More Breaths: Complete 10 more deep, circular breaths. Fully in, letting go.
  8. Final Deep Breath: On the last breath, inhale deeply and exhale completely.

Step 7: Breath Hold

Longest Breath Hold

  1. Exhale Completely: After the last deep breath, exhale fully and hold your breath.
  2. Hold for 1.5 Minutes: Stay in this state for 1.5 minutes. Feel the blood running through your veins and your heart beating. Be aware of these sensations.
  3. Feel Your Body: Notice the subtle changes in your body. You are almost there.
  4. Pause if Needed: If you need to breathe before the cue, it’s okay. Pause the session if you want to extend your breath hold.
  5. Recovery Breath: When ready, take a deep breath in through your nose. Hold this breath for 15 seconds.
  6. Exhale Gently: Exhale completely, feeling the calmness settling deeper.

Step 8: Return to Normal Breathing

Normalize Your Breathing

  1. Let Your Breathing Return to Normal: Allow your breath to return to its natural rhythm.
  2. Move Your Body: Start moving your body bit by bit, beginning with your fingers and toes. Gradually move your arms and legs.
  3. Feel the Relaxation: Notice how relaxed and refreshed you feel.

Final Words

Make this practice a regular part of your routine. It will transform your day and ultimately improve your life. You have the power within you. Use it. Breathe deeply, live fully.

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About The Author

Jim Van Wyck

Jim has been teaching meditation, mindfulness, and positive self-talk since 1982, when he was first certified as a Certified TM Teacher. He has trained in Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR), and many other teachers over the years.


He is co-founder of The Meditation Coach Institute (MCI) and author of MCI’s Mindfulness Coach Certification Training.
Jim is author of the ebook Mindfulness For Beginners.
Jim writes here at MeditationTechniques.co and at The Self Talk Center.
Jim’s Facebook Group, Meditation Techniques For Beginners, has over 45,000 members and his Facebook page Meditation Techniques Daily has 714,000 followers.Post navigation

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