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

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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.

Even though scientific research on the Wim Hof method is still emerging and ongoing, some reported benefits include:

Increased Energy: Practitioners of the Wim Hof breathing technique often report increased energy levels and a feeling of invigoration after the breathing exercises. This may be attributed to the increased oxygen intake and improved circulation.

Improved Focus and Mental Clarity: The breathing technique has been reported to enhance mental focus, clarity, and concentration. Some individuals find it helpful for reducing stress and increasing mindfulness.

Enhanced Immune System: Studies suggest that regular practice of the Wim Hof method may have positive effects on the immune system. It has been associated with reduced inflammation and increased production of certain immune cells.

Stress Reduction: The breathing exercises can induce a state of relaxation and calmness, helping to reduce stress levels. This may be beneficial for managing stress-related disorders and improving overall well-being.

Cold Tolerance: Wim Hof is known for his ability to withstand extreme cold temperatures. Through his method, individuals have reported improved tolerance to cold exposure. This is thought to be influenced by increased heat production and improved control over the autonomic nervous system.

Enhanced Physical Performance: Some athletes and fitness enthusiasts have adopted the Wim Hof method as part of their training regimen, believing that it may improve endurance, recovery, and performance.

It’s important to note that while the Wim Hof breathing technique has gained popularity and anecdotal support, further scientific research is needed to fully understand its mechanisms and benefits. As with any breathing technique or practice, it is advisable to learn from qualified instructors and consult with healthcare professionals, especially if you have any underlying medical conditions.

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The Wim Hof breathing technique can be performed in various settings, but it is recommended to practice it in a safe and comfortable environment. Here are some considerations regarding when and where to perform the Wim Hof breathing:

Time of Day: The Wim Hof breathing technique can be practiced at any time of the day, depending on your personal preference and schedule as long as it’s performed on an empty stomach. Some people find it beneficial to incorporate it into their morning routine to energize and prepare for the day ahead, while others practice it in the evening to unwind and promote relaxation before sleep. Experiment with different times to see what works best for you.

Comfortable Space: Find a quiet and comfortable space where you can relax and focus without distractions. It can be indoors or outdoors, as long as you feel at ease and can maintain a peaceful environment.

Proper Body Position: You can practice the Wim Hof breathing technique in a seated or lying down position. Choose a position that allows you to breathe deeply and comfortably. Sitting on a cushion or lying on a mat or yoga mat can provide additional support and comfort.

Safety Considerations: The Wim Hof breathing technique involves deep and rapid breathing, which can induce light-headedness or dizziness in some individuals. It’s important to prioritize your safety and well-being while practicing. Avoid practicing in situations that require your full attention, such as driving or operating machinery.

Temperature Considerations: Wim Hof is known for his ability to withstand extreme cold, and his method often involves cold exposure practices like cold showers or ice baths. However, it’s essential to approach cold exposure with caution and gradually build up tolerance. If you choose to incorporate cold exposure into your practice, ensure it is done safely, with gradual exposure and proper guidance.

Remember, individual experiences and preferences may vary, so it’s important to adapt the practice to your own comfort and needs.

Wim Hof, also known as “The Iceman,” is a Dutch athlete and adventurer who has gained international recognition for his remarkable feats of endurance and his unique breathing and cold exposure techniques. Born on April 20, 1959, in Sittard, Netherlands, Wim Hof has achieved numerous records and accomplishments throughout his life.

Hof is best known for his ability to withstand extremely cold temperatures. He has set records for prolonged ice baths and has climbed mountains like Mount Kilimanjaro and Mount Everest in only shorts and shoes. Hof attributes his extraordinary abilities to a combination of specific breathing techniques, mindset training, and cold exposure.

The Wim Hof Method, developed by Hof himself, is a combination of breathing exercises, meditation, and gradual cold exposure. The breathing technique involves deep, controlled breaths followed by breath retention, which is said to oxygenate the body and influence the autonomic nervous system.

Over the years, Wim Hof’s methods and accomplishments have attracted scientific interest, leading to several research studies investigating the effects of his techniques on the human body. These studies have explored areas such as the immune system, inflammation response, and potential benefits for mental health.

Wim Hof has conducted workshops, training programs, and retreats to share his techniques with others and has gained a significant following worldwide. He continues to inspire and teach people how to tap into their innate potential, push their limits, and explore the connections between mind and body.

You can read more about Wim here.

The Wim Hof breathing technique is generally considered safe for healthy individuals when practiced correctly and responsibly. However, there are a few important considerations to keep in mind:

  1. Light-headedness and Dizziness: The rapid and deep breathing involved in the Wim Hof method can sometimes lead to sensations of light-headedness or dizziness. This is a normal physiological response and typically subsides when you return to normal breathing. It’s important to listen to your body, take breaks if needed, and avoid practicing in situations where losing consciousness could be dangerous (e.g., swimming or driving).

  2. Cold Exposure: Wim Hof’s method often incorporates cold exposure practices, such as cold showers or ice baths. While gradual cold exposure can have certain health benefits, it’s crucial to approach it with caution. Start with shorter exposure times and gradually increase as your body adapts. Avoid prolonged exposure to extreme cold or environments that could lead to hypothermia.

  3. Individual Differences: Everyone’s physiology and health conditions are unique. Certain individuals, such as those with respiratory or cardiovascular conditions, may need to exercise caution or consult with their healthcare provider before engaging in intense breathing exercises. If you have any underlying health concerns, it’s advisable to seek medical advice before starting the Wim Hof breathing technique.

  4. Environment and Safety: Practice the Wim Hof breathing technique in a safe environment, free from potential hazards or distractions. Avoid practicing in water, when driving, or in situations where it may be unsafe to lose focus or control.

If you’re new to the Wim Hof breathing technique, it may be beneficial to learn from qualified instructors, attend workshops or retreats, or use reputable instructional resources to ensure proper technique and guidance. Listen to your body, start gradually, and prioritize your safety and well-being throughout the practice.

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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