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Breathing inspired by the Wim Hof method

Popularised by Dutchman Wim Hof, this technique chains a series of deep breaths, a breath hold with empty lungs, then a held recovery breath. A 2014 study published in PNAS linked it, together with cold exposure, to a reduced inflammatory response.

Duration10 min 45LevelIntermediateEquipmentNone
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Benefits

  • A feeling of energy and clarity after the session
  • Teaches you to observe and control your breathing
  • Gradual holds: 1 min, 1 min 30, 2 min

Who is it for?

For healthy adults curious about intense breathing exercises.

Steps

  1. 3 rounds: 30 deep breaths (1 min 30), empty-lung hold (1 min, then 1 min 30, then 2 min), recovery breath held (15 s)
  2. 1 min cool-down

Tips

  • Breathe into your belly then your chest, let the air out without forcing
  • Don't try to beat a breath-hold record
  • Tingling is common; stop if you feel unwell

Precautions

  • Always sitting or lying down, never in water, while driving or standing: holding your breath can make you faint
  • Not recommended during pregnancy, or with epilepsy, high blood pressure or a heart condition

References

  1. Kox M. et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS, 111(20), 7379-7384. doi.org/10.1073/pnas.1322174111

In the same family

Guided meditation: 13 minutes of mindfulness13 minCoherent breathing: 6 breaths a minute for 5 minutes5 min4-7-8 breathing: in for 4 s, hold for 7 s, out for 8 s2 min 30
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This content is for information only and does not replace advice from a health professional. If in doubt, ask your doctor before you start.