Wim believes that EVERYONE is capable of doing the same exceptional things his body allows him to do. That’s why he developed the Wim Hof Method – a combination of breathing exercises, cold therapy and commitment – to give YOU the tools to take control over your body.

 We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

There are many variations of the breathing method. The basic version consists of three phases as follows:

1. Controlled hyperventilation: The first phase involves 30 cycles of breathing. Each cycle goes as follows: take a powerful breath in, fully filling the lungs. Breathe out by passively releasing the breath, but not forcefully. Repeat this cycle at a steady pace thirty times. Hof says that this form of hyperventilation may lead to tingling sensations or light-headedness.
2. Exhalation: After completion of the 30 cycles of controlled hyperventilation, take another deep breath in, and let it out completely. Hold the breath (with lungs empty) for as long as possible.
3. Breath retention: When strong urges to breathe occur, take a full deep breath in. Hold the breath for around 15 – 20 seconds and let it go. The body may experience a normal head-rush sensation.

These three phases may be repeated for three consecutive rounds.

Before you begin any of the exercises, please watch the video below on safety and take note of the important points below.

• Don’t take the method and techniques too lightly, they go deep and the effects can have a huge impact.
• Don’t do the breathing exercises in a swimming pool, before going underwater, beneath the shower or piloting any vehicle, without proper supervision. Always practice in a safe environment.
• Keep in mind to do the exercises without forcing them, gradually build up and don’t exceed your limits.

Please take note of the above points and make sure you’re in a safe place before practising the methods and techniques.