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Wim Hof Breathing: Advanced

Three rounds of breathing with breath holds. The hold timers show the maximum, not a target.

13 minEnergyAdvancedMorning, before eating
Audio and on-screen text are in Russian.
Only sitting or lying down, never in water or while driving. Breathe in whenever you need to: you don't have to wait for the timer.
More safety notes
In or near water
While driving or standing up
Right after a meal

If you feel dizzy or uncomfortable in any way, stop and return to normal breathing. Intense breathing with breath holds can, in rare cases, lead to fainting, so only practise sitting or lying down. If you're pregnant or have epilepsy, heart problems or blood pressure issues, check with your doctor first.

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How to do it

Sit or lie down comfortably. Each round has 30 deep breaths with relaxed exhales: the sphere on screen grows as you breathe in and shrinks as you breathe out. After the last exhale comes the hold, with a timer moving around the circle. 1:30, 2:00 and 2:30 are timer lengths, not targets. Breathe in earlier whenever you need to: you don't have to wait for the timer to finish. Then take a deep breath and hold it for 15 seconds.

What it's for

A practice for an energized start to the day
Helps you focus before work that needs a clear head
A moment of stillness during the breath hold

When to do it

In the morning, after waking and before eating
Before a task that needs a clear head
During the day, when you want to feel more awake

When not to do it

In or near water
While driving or standing up
Right after a meal

If you feel dizzy or uncomfortable in any way, stop and return to normal breathing. Intense breathing with breath holds can, in rare cases, lead to fainting, so only practise sitting or lying down. If you're pregnant or have epilepsy, heart problems or blood pressure issues, check with your doctor first.

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