Video·Wim Hof·3 min read·June 2026

Harnessing the Power of Breath: A Guided Journey to Mindfulness and Resilience

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Hi guys. Welcome. This is a guided breathing session. Relax to the deepest. Lay or sit down. Whatever it takes… Relax. Are you ready? Here we go. Round number one. Breathe in. Breathe out. Just go with the flow of the breath. In. Out. Into the belly Into the chest. And let go. Like a wave. Make it circular.

Fully in. Letting go. Just keep on going. No pause between inhalation and exhalation. Ten more. Five more. Let's give it all we got.

Last one. All right. 30 seconds breath hold from now on. Be in this moment. Let the body do what the body is capable of doing. Be aware of your heartbeat.. Slow it down, and just be in this moment. Ok Recovery breath in... Five. Four. Three. Two. One. Take a deep breath in and hold for 15 seconds. Exhale in three...

Let it go. Round number two. Into the belly, Into the chest, and let go. Make it circular..

Nice deep circular breaths. Last one, fully in... and on the exhale... Stop.

One minute breath hold from now on. Feel. Become aware of your body. If your hands and feet are tingling or you feel your body temperature is changing, that's ok. You're doing fantastic. If you need to breathe before I give the cue, You are almost there. Do you want to prolong your breath hold? Pause the video now and continue when you feel the urge to breathe. When you are ready...

Fully in, and hold for 15 seconds. Round number three. Back into that rhythm. into the chest,

Letting go

And on the exhale... One and half minute breath hold from now on. Become aware of the blood running through your veins, your heart beating.

Thirty seconds left. Alright. And hold for 15 seconds.

Let your breathing return to normal as you finish up the round. Move your body bit by bit, starting with your fingers and your toes. Let your breathing normalise. If you liked this guided breathing session, we’ve got more for you... We have a free app on our website Download it. It’s good stuff. Thanks for your time. And I wish you a good night, or a good day, and a good life. All the love. All the power.

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

In our fast-paced world, finding moments of stillness can feel elusive. Yet, the act of breathing—something we do instinctively—holds profound potential for enhancing our well-being. Guided breathing exercises, such as those found in the wim hof therapy Method, offer a structured approach to harness this potential, inviting us to cultivate mindfulness and resilience.

This article delves into the mechanics of breathwork, illustrating how intentional breathing can foster relaxation and clarity. Through a series of three rounds of guided breathing, we will explore the physiological and psychological benefits of this practice, empowering you to integrate it into your daily ritual for enhanced longevity and recovery.

30 seconds for the first breath hold 60 seconds for the second breath hold 90 seconds for the third breath hold

Round One: Establishing the Rhythm

The first round of the guided breathing session sets the foundation for the practice. Participants are encouraged to take deep, circular breaths, drawing air into both the belly and chest. This method promotes maximum oxygen intake, which can enhance energy levels and mental clarity.

The speaker notes, "Be in this moment. Let the body do what the body is capable of doing." This invitation to presence is crucial. As we breathe deeply, we activate the parasympathetic nervous system, which induces a state of relaxation. The initial breath hold of 30 seconds allows participants to experience the stillness that follows deep breathing, fostering a sense of equilibrium.

"Be in this moment. Let the body do what the body is capable of doing." — Wim Hof

Round Two: Deepening Awareness

As we transition into the second round, the breath hold duration extends to 60 seconds. This increased challenge encourages a deeper connection with bodily sensations. The speaker reminds us to "feel" and "become aware of your body," acknowledging any tingling or temperature changes as normal responses to the practice.

Become aware of the blood running through your veins, your heart beating.

During this round, participants may notice heightened awareness of their heartbeat and blood flow. This physiological response is linked to increased oxygenation and can enhance emotional resilience, allowing us to navigate stressors with greater ease.

Round Three: Embracing Stillness

The final round culminates in a 90-second breath hold, a significant challenge that invites participants to fully embrace the experience. As we hold our breath, we are encouraged to reflect on the sensations coursing through our bodies. "If you need to breathe before I give the cue, you are almost there," the speaker reassures, emphasizing the importance of listening to our bodies.

This round not only tests our physical limits but also cultivates mental fortitude. The practice of extended breath holds can enhance our capacity for resilience, teaching us to remain calm under pressure and to find clarity amidst chaos.

Words Worth Hearing

"If you need to breathe before I give the cue, you are almost there." — Wim Hof

Practical Takeaways

Incorporate guided breathing exercises into your daily ritual to enhance mindfulness and resilience.
Experiment with breath holds to deepen your awareness of bodily sensations and improve your ability to manage stress.

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Wim's Wise Words

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

If you take one thing from this session, take the exhale. Most people focus on how long they can hold — that is natural, the hold is the visible challenge. But the quality of every retention, and the clarity that follows, begins in the release: fully out, completely empty, before the next breath in.

The tingling in your hands and feet during the second and third rounds is not something to push past. It is worth slowing down to receive. Your circulation is shifting, your chemistry adjusting in response to the oxygen load. When those sensations arrive, let your attention move toward them rather than away. That inward attention is not incidental — it is the practice itself.

One thing the session doesn't say plainly enough: always do this lying down, or sitting with full support. Never standing, never near water. The holds briefly shift your CO2 balance in ways that can affect both balance and alertness. That is not a caution against the practice — it is a design constraint of the practice, and it matters.

What builds over time

The slow pace of this session — 30, 60, 90 seconds — is not a beginner concession. It is the architecture. Each round compounds on the last: your nervous system arrives at round three already organized, already quieter than when you started. What you are training is not breath tolerance. It is the capacity to remain present and untroubled as your internal state shifts.

If the 90-second hold is beyond reach on your first session, stop when you need to. The guide invites this openly, and it is the right call. Going to your edge and returning with composure teaches more than forcing past it. Progress here accumulates quietly — you notice it in the evenings, in how readily sleep comes, in a baseline calm that doesn't announce itself.

Build this into your mornings for a week before adding complexity. The protocol that endures is always the one you actually do. Once the rhythm is established, pairing breathwork with cold deepens both: the nervous system you've just organized arrives at the cold in a different state than one that comes tense and braced. Breath, Cold, New Baseline examines what that pairing produces.

Start here. Return to this for a week. The rest follows.