Wim Hof Breathing: The Best Morning Routine

Wim Hof Breathing: Peaceful Buddhist Temple

We all know that breathing is a fundamental part of our existence, yet most of us don’t breathe with conscious intent. For most people, breathing is just an unconscious process that’s regulated by the autonomic nervous system – a means to end for survival.  

Truth is, most of us are unaware of the tremendous potential of conscious breathing. Over the past few years, scientific studies have demonstrated the impact that breathing routines can have on our health and well-being – from reducing stress to eliciting peacefulness. 

In this article, we’ll share an effective 10-minute Wim Hof breathing routine that strategically combines hyperventilation with breath holds for maximum equanimity. We’ve personally performed the Wim Hof routine for the past two years and can attest to its effectiveness. 

Wim Hof Breathing FAQ

Start Here.

By utilizing a regimen of breathwork and voluntarily activating your autonomic nervous system, you’ll positively influence your body’s immune response and its ability to control stress / pain. 

For more in-depth information on the power of conscious breath and how it could positively impact your life, we highly recommend reading Breath: The New Science of a Lost Art by James Nestor.

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First thing in the morning on an empty stomach.

Make sure that you’re in a neutral position, either in a seat or on the floor, in a space where you wouldn’t get hurt from falling if you were to faint. Never practice this breath routine in a situation where fainting could put you or others in danger.

Wim is a Dutch-born adventurer that holds 26 Guinness World Records for extreme endurance.

From climbing up 7,200 meters on Mt. Everest in a pair of shorts to running a full marathon in the Namib desert without drinking water, Wim Hof credits his incredible feats of human resilience to his unique breathing and cold exposure routines. 

You can read more about Wim here.

Wim Hof Breathing

10-Minute Breath Work

Before starting, assume a meditation posture by either sitting or lying down – be sure to choose the position that’s most comfortable for you.

Next… close your eyes, be still and try to clear your mind. From there, follow the routine below:

Technique Count
1A) Deep Breathing 30 breaths
1B) Breath Hold 60 sec.
1C) Breathe In, then Breath Hold 15 sec.
2A) Deep Breathing 30 breaths
2B) Breath Hold 90 sec.
2C) Breathe In, then Breath Hold 15 sec.
3A) Deep Breathing 30 breaths
3B) Breath Hold 90 sec.
3C) Breathe In, then Breath Hold 15 sec.

Alternatively, you can also follow a video tutorial on Youtube that’s guided by Wim Hof himself. Please see the video below or download his free mobile app here.

Let your body do what your body is capable of doing.

Wim Hof

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