Meditorama

Wim Hof Breathing for Beginners

If you have never done a breathing round before, this is the right place to start. Everything on this page is a full guided session — you press play, follow the voice, and stop whenever you want. There is nothing to learn in advance.

A beginner session works like this. You take around thirty deep breaths in a relaxed rhythm, breathing fully in and letting the air fall out without forcing it. After the last breath you exhale and simply wait, without air, for as long as it stays comfortable. When you feel the need to breathe, you take one deep breath in and hold it for about fifteen seconds. That is one round. A beginner session has three or four of them, and takes ten to fifteen minutes in total.

The tingling in your hands, the light-headedness, the warmth moving through your body — all of that is normal and expected. It is the shift in carbon dioxide doing its work, not a sign that something is wrong. What is not normal is pain, panic, or pushing so hard that the session stops feeling good. If any of that shows up, breathe normally and come back another day.

Three rules apply from your very first session and never stop applying. Practise sitting or lying down, never standing. Never practise in or near water, and never while driving. And never hold your breath longer than feels right just because the timer on screen is still running — the numbers in these videos are a guide, not a target.

Your first holds may last thirty seconds, and that is a perfectly good starting point. Most people find their times grow on their own within a couple of weeks, simply from practising a few times a week. There is no need to chase a longer number; it arrives by itself.

Pick any session below and begin. When three rounds start to feel easy, the beginner sessions with four rounds are the natural next step.

Never practise in or near water, or while driving. Always sit or lie down. Not suitable during pregnancy, or if you have epilepsy, a heart condition, high blood pressure or a history of fainting — speak with your doctor first.

All Beginner sessions

From the guide

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