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The Wim Hof breathing is a breathing exercise that helps the body to better regulate oxygen uptake.

The amount of oxygen we inhale affects how much energy is given to our cells. This in turn triggers several chemical and physiological processes in the body.

Breathing is the easiest way to control the autonomic nervous system, and with the Wim Hof breathing exercise, you get a tool that you can easily implement in everyday life which has an immediate effect.



Some of the benefits reported from using the breathing exercise are:
  • improve your immune system
  • improves concentration
  • improve your mental well-being
  • increased willpower
  • increased your energy
  • improve fibromyalgia symptoms
  • relieves some symptoms of depression
  • relieves stress
  • improve sleep


Tip: The easiest way to get started is to use Wim Hof's app which is available on both Android and Apple. You can download it by clicking here.

The breathing exercise is simple and anyone can do it! Just follow the steps below. It's recommended to perform the exercise immediately after waking up, or before a meal when your stomach is still empty.

Be aware that this exercise can affect motor control and in rare cases lead to loss of consciousness. Always sit or lie down before practicing the techniques.

Never practice while driving a vehicle, or in or near water.

Step 1: Get comfortable
Find your meditation position: Sit or lie down - what is the most comfortable for you. Make sure you can expand your lungs freely.

Step 2: 30-40 deep breaths
Close your eyes and try to clear your mind. Be aware of your breath, and try to make full contact with it.

You then begin to breathe deeply through your nose or mouth, and exhale effortlessly through your mouth. Make sure you breathe through your entire abdomen, then your breasts before releasing the air. But don't release everything on your exhale. You should breathe in fully, but only slightly exhale. The point is to fill the body with oxygen.

Repeat this 30 to 40 times in short, vigorous repetitions.

You may experience lightness and a tingling sensation in your fingers and feet. This is completely harmless.

Step 3: Hold your breath
After the last exhalation, inhale one last time, as deep as you can. Then let out the air and stop breathing. Hold your breath until you feel the urge to breathe again.

Step 4: Recovery breathing
When you feel the urge to breathe again, inhale one large breath to fill your lungs.

Feel the abdomen and let your chest expand.

When you have full capacity, hold your breath for about 15 seconds, then release.

You have now completed round one. This cycle can be repeated 3-4 times.

After completing the breathing exercise, take time to enjoy the bliss. This calm state is very beneficial for meditation - do not hesitate to combine the two.