The Wim Hof Breathing Method: Energize, Calm, and Strengthen Your Body
About five years ago, a friend introduced me to the Wim Hof Method breathing exercise. It immediately became part of my morning routine. Some people prefer it during the day or before bed for stress relief, but I’ve found that starting the day this way both energizes and calms me. It takes about eleven minutes, and I always feel better afterward. You may want to give it a try.
Who is Wim Hof?
If you haven’t heard of him, Wim Hof, often called the Iceman, is most famous for his ability to withstand extreme cold. His feats include:
Swimming more than 57 meters under ice.
Remaining in full-body contact with ice for nearly two hours.
Running a barefoot half-marathon on Arctic snow and ice.
He has been featured in documentaries such as The Super Human World of Wim Hof: The Iceman and Becoming Superhuman with Ice Man. In 2022, he guided celebrities through freezing challenges on the BBC reality show Freeze the Fear with Wim Hof.
Science Behind the Method
In 2011, researchers at Radboud University in the Netherlands studied Hof’s techniques. They showed that not only could he influence his autonomic nervous system – slowing his heart rate and boosting his immune function – but others trained in his method could achieve similar results.
While Wim Hof may be exceptional, the breathing exercise itself is accessible to anyone. You can learn it through his app or on YouTube for free.
How the Breathing Exercise Works
The standard session takes eleven minutes:
30 deep, rapid breaths (a bit over two seconds for each cycle of in and out).
A breath hold for one minute.
Repeat the 30 breaths, then hold for 90 seconds.
Repeat again with another 90-second hold.
I like to extend the breath holds by 30 to 60 seconds each time. Over time, it becomes easier to hold your breath for longer.
Proven Benefits
Scientific studies have shown that the Wim Hof breathing exercise can provide:
Reduced inflammation
Lower stress, improved mood, and sharper mental clarity
Greater energy, focus, and determination (self-reported)
Reduced perception of pain for up to four hours
Stronger immune response
There is also promising, though not conclusive, evidence that the practice improves vagal tone and heart rate variability
Why Try It?
For me, the Wim Hof Method has been both energizing and grounding. It is simple, free, and can be done almost anywhere. Even if you never plan to run barefoot in the Arctic, the breathing exercise can help you feel calmer, stronger, and more focused in daily life.
