Video·Wim Hof·4 min read·June 2026

Harnessing the Power of Breath: A Guide to Wim Hof's Breathing Technique

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Wim Hof breathing tutorial by Wim Hof

00:00Great! Here we are. We are going to do the breathing. This is the first video of the Mini-Class. The breathing. Breathing, how to change the chemistry? You know stress? Oxidative stress? It comes through shallow breathing and a lot of stress coming in So much pressure on our lives... And that deregulates our chemistry. Now, I found a very effective way How to deal with this deregulatory stress coming in Chemistry inside of our physiology. Body and mind are suffering, normally, with this wrong chemistry. And with this one With these exercises I'm going to show You are able to regulate Your chemistry in depth. We have shown this in the university studies. And right now, here it is! Here it's going to come. Don't do this in a swimming pool!

01:00Don't do this in a car! Do it like me. I'm gonna do this lying here. Do it in your bed, on the sofa Wherever, because this is very strong. Very, very strong! And it is able to knock you out of consciousness. Just for a couple of seconds. But imagine what happens if you are in a car or in a swimming pool doing this. Don't do this. We are learning how to go deeply within our physiology The way nature meant it to be And that is going past our normal conditioning. Okay, you can all read it up! Go into it. Make you notes - your retention times See what happens with your body and with your mind. The thing is... This is a very effective way to become alkaline. We have shown this in the studies. So, become the master over your chemistry.

02:00Do these three rounds in the morning. And during the day, your blood is right on. This exercise goes as follows I'm sitting here, but I'm gonna lie Because then I'm most relaxed. So, I suggest you do this in your bed or on the sofa. If you feel really relaxed sitting, that's okay. So, what I do is ... I'm relaxed. I'm gonna lie down. I got a belly. I got a chest. I got my head. And with these three parts Actually, the whole body. Not only the lungs are breathing. We are able to manipulate by *inhales* Belly breathing is the deeper part of the of the lungs

03:00The chest is the upper part of the lungs. That is deep breathing, and even within the head. *inhales* We are able to... Receive more oxygen in the head, in the brain. It's logical because it's part of your body and oxygen gets in there. We all found this out. So, belly, chest, head That's the way it goes. Like this! *inhales* Let it go! *exhales* Fully in! Letting go! Not fully out, but fully in! Once again! Fully out means... *exhales forcefully* There's still more coming out. Don't do that! Just let it go!

04:00So, fully in... And let it go. Once you get this rhythm, you do this 30 times. Your head becomes lightheaded. You become loose in the body. It feels like *woah* Tingling in the hands and feet. It's all possible, and it's all ok. Breathe toward it! Intensify those symptoms. Lightheadedness, loose in the body, and tingling Make it stronger, because that's your charge. And then, you go 30 times - 40 times. It's okay! Fully in, let it go! Don't think in time! Don't think in numbers! Think in intensity. Think in feeling.

05:00Feel! Follow the flow of your breath. Then at 30, you take it fully in. Let go! You could time it. After the exhalation, let go. You stop breathing. Press the time device, stopwatch, and go! And feel! Round number one - you will be able to stay for one minute, one and a half minute without air in the lungs. This is round number one. When you feel the urge to breathe after the exhalation And then staying in, stopping breathing Timing.

06:00You take the urge to breathe, okay? You take a breath, hold it. Squeeze a little. For 10 seconds - 15 seconds to your head. Breath hold. And stop the timer. And then, you let go. That is round number 1. Then we go again. Round number 2. Let it go! 30 times - 40 times Whenever you feel lightheaded, loose in the body, tingling. Okay, those are the symptoms Intensify those symptoms by breathing toward it. Go with the flow! When you feel charged You feel very lightheaded, loose in the body, tingling is strong.

07:00That's a charge! You take it in... You let it go... You stop! Then time again, and let it go. When you feel the urge to breathe again Fully in, and hold 10 to 15 seconds. And then round number 2 is done. Then we go into a round number 3. Same thing, only every time the retentions are longer. Because you bring in more oxygen. Because you relax. Deeper. Every time more and deeper. Thus, more oxygen is able to get in And the retentions, that is the stopping of breathing after exhalation

08:00Will be longer, and longer, and longer. And it is longer because it goes deeper into the lymphatic system Then your chemistry becomes alkaline. More oxygen gets in. Acidity goes out. Alkalinity comes in. Amazing how simple and effective. After round three, if you like to do You do another round, like round number four Because you love it, because you like it, because you feel it. You will understand 'high on your own supply' when you do this. Round number three, round number four, high on your own supply! It's gonna be great! How to do the breathing best, is a question asked a lot of time I say on an empty stomach. In the morning, before you go have breakfast.

09:00That's a great time to do it. Or whenever you stomach is empty and you feel 'Hey, I got some spare time' 'I don't feel really good. I want to have some peace.' Then go into your breathing on an empty stomach On empty stomach, empty stomach! It's the best! Then you are able in three rounds to change your chemistry full on! Good luck! Hey guys, thanks for doing the breathing with me! It was great! So, from here we go into the cold, the next video. I got a great exercise for that. I mean, the mystery of the cold is going to be revealed. Let's get into this! It's there, it's beautiful!

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Transcript by Tealeaf 🌿 | YouTube

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Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

In our fast-paced world, the importance of breath is often overlooked. Yet, the way we breathe can significantly impact our physical and mental health. wim hof protocols, known for his unique approach to breathwork, offers a powerful technique that can help regulate our body chemistry and promote a sense of calm. By understanding and mastering our breathing, we can cultivate resilience and enhance our overall well-being.

This article delves into the mechanics of Hof's breathing technique, illustrating how intentional breathwork can lead to greater alkalinity in the body and improved mental clarity. As we explore this practice, we will uncover the science behind it and how it can serve as a sanctuary for those seeking balance and longevity in their lives.

30 number of breaths per round 1.5 minutes one can hold breath after exhalation 3 number of rounds recommended

Introduction to Breathing Technique

Wim Hof's breathing technique is designed to counteract the effects of oxidative stress, which can arise from shallow breathing and the pressures of modern life. As Hof explains, "Become the master over your chemistry." This method not only helps regulate body chemistry but also fosters a deeper connection between the mind and body.

Research has shown that proper breathing can lead to significant changes in our physiological state. By practicing this technique, individuals can enhance their oxygen intake, leading to increased alkalinity in the body. This shift is crucial for maintaining optimal health and resilience.

"Become the master over your chemistry." — Wim Hof

Breathing Exercise Instructions

The breathing exercise consists of three rounds, each involving 30 deep breaths. Begin by finding a comfortable position—preferably lying down to promote relaxation. Hof emphasizes the importance of intensity over timing: "It's amazing how simple and effective."

Think in intensity. Think in feeling.

1. **Round One**: Inhale deeply through your belly, then your chest, and finally into your head. Exhale gently, allowing the breath to flow naturally. Repeat this process 30 times, focusing on the sensations in your body. You may experience lightheadedness or tingling; these are normal signs of increased oxygen flow.

2. **Breath Retention**: After the last exhale, hold your breath for as long as comfortable, typically around 1.5 minutes. When you feel the urge to breathe, take a deep inhalation and hold it for 10 to 15 seconds before exhaling.

3. **Repeat**: Continue this process for a total of three rounds, noting how your body responds with each cycle. The goal is to deepen your breath and extend your retention time with each round.

Expected Sensations and Effects

As you engage in this breathing practice, you may notice various sensations throughout your body. Lightheadedness, tingling in the extremities, and a sense of relaxation are all common responses. Hof encourages participants to embrace these feelings: "Breathe toward it! Intensify those symptoms."

These sensations indicate that your body is receiving an influx of oxygen, which can lead to a greater sense of clarity and well-being. The technique not only helps in regulating body chemistry but also promotes emotional stability, allowing you to approach daily challenges with a renewed sense of calm.

Conclusion and Next Steps

Incorporating Wim Hof's breathing technique into your daily routine can serve as a powerful ritual for enhancing your overall health. Practicing this method on an empty stomach, preferably in the morning, allows for optimal results. As you become more familiar with the practice, you may find yourself drawn to explore other aspects of Hof's philosophy, such as cold exposure.

More oxygen gets in. Acidity goes out. Alkalinity comes in.

By embracing this breathing protocol, you are taking intentional steps toward achieving equilibrium in your body and mind. Remember, the journey toward wellness is ongoing, and each breath is an opportunity to cultivate resilience and clarity.

Words Worth Hearing

"It's amazing how simple and effective." — Wim Hof

Practical Takeaways

Practice the breathing technique on an empty stomach for optimal results.
Focus on the intensity of your breath rather than the timing or number of breaths.

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Wim's Wise Words

A second take, from someone who's lived it.

The thirty breaths are preparation. The hold is the practice.

The breathing itself rewards intensity over precision. Count loosely — or do not count at all. What you are building toward is a fullness in the body, a lightness that tells you the saturation is sufficient. That is the signal to stop and hold, not the number thirty.

After the last exhale, more oxygen is in your tissues than your chemistry usually carries. The urge to breathe, when it comes, is not need — it is reflex. Sitting with that reflex, quietly, without forcing it out and without surrendering to it, is where this practice teaches you something beyond chemistry. The hold lengthens as you relax into it; effort only shortens it.

Most people feel the tingling, the lightheadedness, and pull back. Do not. These are signs the protocol is working — oxygen finally reaching your periphery. Treat those sensations as information, and you will stop fighting the practice on the very round where it deepens most.

After years of this, what still surprises me is how the hold grows — not through training, but through ease. Round three, by the fourth week, often runs to two minutes or longer. The body adapts; the resting state shifts. The morning calm the third round produces starts arriving earlier, carrying further into the day, with less work each time.

What changes when you add cold

If you pair this with cold exposure — and the two practices are designed to reinforce each other — you will find the cold landing differently after breath work. The nervous system, trained to stay composed when breathing stops, carries that composure into the cold. Less spike, more deliberate presence. If you want the mechanisms, the piece on breathing, cold, and longevity traces how these two practices amplify each other.

One thing that belongs in plain language: never practice near water. A bathtub, a pool, a lake. During the hold, carbon dioxide drops, and that shift can cause a brief loss of consciousness — no dizziness, no signal beforehand. On a firm surface in a room, this is harmless. In water, it is not. Lying down somewhere still, before breakfast, before the day begins — that is the right environment for what this practice does.