Practice · Breath
Wim Hof Method
The Wim Hof Method combines rounds of deep, rhythmic breathing and breath retention with gradual cold exposure and commitment, developed by Dutch athlete Wim Hof to train resilience to stress.
How it works
A typical round is around thirty deep breaths, a full exhale and a breath hold, followed by a recovery breath. Several rounds are practiced in sequence, often alongside cold showers or ice baths built up gradually over weeks.
Research on the method, including studies of its effect on the stress and immune response, has drawn significant scientific interest; many practitioners use it as a daily energizing routine.
Who it's for
People who want an energizing, structured practice that trains how they respond to stress, and leaders who like a clear routine with a physical challenge built in.
What to know before you start
Never practice the breathing in or near water, while driving, or anywhere fainting would be dangerous. Avoid it during pregnancy and with epilepsy, heart conditions or high blood pressure unless a doctor approves, and build cold exposure up slowly.
Facilitators in Breath
On the map
Wim Hof Method belongs to the Breath dimension of the Holotropic Map of Human Experience.
Related practices: Holotropic Breathwork, Coherent Breathing
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