Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace)

!! Don't do the breathing exercises in a swimming pool, before going underwater, beneath the shower, or piloting any vehicle. Always practice sitting or lying down in a safe environment. Tinnitus symptoms may appear as a result of pushing too forcefully during the breathing exercise. If this happens, take a step back in your future practice, it’s important to increase gradually, not forcefully !!

This is a slower paced Wim Hof Method breathing exercise that starts with a 30 seconds hold building up to 90 seconds breath hold. Very suitable for beginners or anyone who prefers a more gentle guidance.

Safety: Read about Shallow Water Blackout:

This Breathing Bubble is an audiovisual guide that helps you maintain rhythm and pace during your breathing sessions. Simply watch the bubble as it expands and contracts, and follow with your breath. You'll hear Wim breathe alongside you, and entrancing background sounds help tune out your surroundings, allowing you to focus on nothing but your breath.

If you prefer Wim Hof to explain this in person:

If you want a faster paced guided breathing exercise:

Check out our INTERACTIVE guided breathing in our FREE mobile app:

Go deeper into the Wim Hof Method practice with our online video courses:

Wanna help us TRANSLATE this video in your local language? We would love to have your contribution:

=====

Want to discover & learn more about the Wim Hof Method?

JOIN THE FREE MINI CLASS:

DOWNLOAD THE FREE MOBILE APP:

VISIT THE WEBSITE:

CONNECT WITH WIM:

FREE E-BOOK:

WIM HOF METHOD ONLINE COURSES:

FOR WORKSHOPS/SEMINARS/TRAVELS:


=====
ABOUT WIM HOF
=====

“The Iceman” Wim Hof is a Dutch athlete and multiple Guiness World Record holder known for his ability to withstand extreme cold and his extraordinary achievements.

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.

He’s on a mission to share the potential health benefits of his method, working with scientists around the world to prove that his techniques work.

[IIIRorschachIII]

It's crazy, I'm a stage 4 lung & liver cancer survivor & used to struggle to breathe. Now not only can I breathe better. I can hold my breath for a while with ease! So happy I found this!

[yusufhussain]

Its unbelievable how much this techniques helps calm withdrawal symptoms from lean, weed and nicotine, thanks to this technique I am drug free for one year since 1/1/2023

[Kayla-jnhw]

When my relationship ended, I felt like my world was crumbling around me. The pain was so intense that it was almost tangible, like a heavy weight pressing down on my chest. I didn't know how to cope, how to move forward, until I stumbled upon Wim Hof's breathing technique.

At first, I was skeptical. How could something as simple as breathing possibly help me through this agony? But I was desperate, willing to try anything to find relief from the relentless ache in my heart. So, with nothing to lose, I gave it a shot.

As I sat there, following Wim Hof's instructions, something incredible happened. With each deep breath, it was as if a wave of calm washed over me, soothing the turmoil within. For the first time since the breakup, I felt a sense of peace, however fleeting it may have been.

But I didn't stop there. I made a commitment to myself to practice this breathing technique every day, no matter how painful it felt at first. And slowly, but surely, I began to notice a shift. The pain didn't disappear overnight, but it became more manageable. I could breathe a little easier, think a little clearer.

What surprised me most, though, were the physical benefits. I had always heard about the mind-body connection, but I never truly understood it until now. With each inhale, I could feel tension melting away from my body, leaving me feeling lighter, more energized.

But perhaps the most profound change of all was the way it helped me reconnect with myself. In the midst of heartache, it's easy to lose sight of who you are—to become defined by your pain. But through this practice, I rediscovered my inner strength, my resilience.

Today, as I look back on that dark period of my life, I am filled with gratitude for the role that Wim Hof's breathing technique played in my healing journey. It wasn't a quick fix, nor was it a cure-all. But it was a tool—a lifeline—that helped me navigate the stormy seas of heartbreak and emerge stronger on the other side. And for that, I will be forever grateful.

[ThinkPositiveDude]

I suffer from Agoraphobia and have been housebound for 2 years now...I'm on day 3 and left the house without a care in the world....tears of joy are running down my face as I type this. Thank you wim,

[nicholassims]

started doing the breathing exercises for a month and I don’t get anxiety attacks like often before. I suffered from depression because I am a double leg amputee. I thought the world was done for me.now I feel calm, ready and positive. I told myself this is not my destiny. I’m getting my prosthetic legs next week and ready to explore this world. I love it. Wim Hof 4 life!!!

[srtrades]

Wim saying “you’re doing fantastic” is all the encouragement i need to go through.

[Mindfuljourneywithme]

Feeling calmer each day. Situations don’t bother me as much as they used to. Once per day is all I need to feel more at peace

[meinrubinakhan]

I’m here as a heavily depressed and anxious person trying to take charge of my life, starting with this technique. Wish me
Luck

[aaronwaddell]

Wim saying “that’s OK” is all the encouragement I’ll ever need.

[christianmercado]

I don’t know why but when Wim Hof said have a good night, or a good day and a good life, I started crying. It’s like I felt genuine love from him. I’ve been going through a lot and trying to unpack my trauma. I feel at peace now.

[MsSusalie]

My husband and I have been doing this method for around 4 months.. It has become part of our daily lives.. We have included it during our morning rituals..We watch this video each time...I love hearing his encouraging words.. I admit to hearing them during the day... I'll take a deep breathe, "You are doing fantastic".. ""give it all you got".. And when I need uplifting... "you are doing okay".
The ten minutes to do this practice is well worth it. I have only been able to hold my breathe the full 90 seconds a few times. I was diagnosed with COPD... I did a lung test after 3 months and clearly it shows how strong my lungs have become..
... Thank you Wim.. You have made a difference in our lives. Bless you.💙

[catherinedowney]

Had never heard of Wim Hof until just a few days ago. I'm 70 years old and not much inspires me anymore. I've been doing this breathing exercise morning and night and feel like I've discovered the fountain of youth. I look forward to better health and less stress. Bless you Mr Hof.

[Niobe]

I am suffering from agoraphobia. Day 4 - I did the breathing exercise and a cold shower (30 seconds) afterwards.
I just took public transportations for the first time in a year! This works people.

[katjaleslie]

My cat loves Wim's voice! Every morning when I say 'breathing ' she comes and lays on me purring while I do the exercises 🐈‍⬛

[tulikadey]

I suffer from schizophrenia, , anxiety and depression, , and this exercise is a lifesaver for me ❤ Im glad I found this exercise

[nirvananature]

Wim Hof deserve the Nobel prize of Peace or Medicine due to his method of promoting Mental and Physical health.

[gayatrijoshi]

To everyone who has come to watch is:
You haven't come here accidently, you've come here to heal yourself, both physically as well as mentally, and for that I salute you. All the best.
May everyone heal and become the best version of themselves !
Edit: Thank you all for 1k likes ! :)

[qghwqk]

Five years later, when things got bad I’m back here and its absolutely unbelievable how this breathing practice helps getting over everything

[sean]

This is insane! My breath hold used to be about 50 sec. I’m doing this exercise for the 3rd day. Twice a day, day & night. Now I’m able to hold my breath up to 2min 10 sec. It’s magic! And you can actually feel the tingling all over your chest

[nobchucknorris]

I’ve been doing the breath work and the cold showers for 40 days now. I’ve been taking up to 10 painkillers for 20 years every single day. I stopped taking painkillers 35 days ago. Thank you Wim Hof for changing my life for the better 🙏🏻