The Best Wim Hof Breathing Sessions

Some sessions get practised a few hundred times and some get practised a hundred thousand. After several years and hundreds of recordings, the pattern in which ones people come back to is clear enough to be useful — so this is the shortlist, grouped by what you might actually want this morning.

A note before the list: the sessions here are the most practised, not the most advanced. The one at the top is a four-round session, which is the standard practice, and that is not a coincidence.

Start here if you are new

Guided Breathing – 3 rounds with OM MANTRA is the gentlest complete session on the channel. Fourteen minutes, three rounds, unhurried pacing, and the OM underneath the whole way. It has the highest click-through of anything published, which suggests a lot of people recognised it as the right first step — and it is.

EASY 4 rounds to overcome 2 min retention + OM is the natural follow-on. Twenty-two minutes, still relaxed in tone, but built so that the later rounds carry you past the two-minute mark without any pushing. If your holds currently land around a minute, this is the session that shows you what comes next.

The one most people practise

Guided Breathing Meditation with OM MANTRA – 4 rounds is the most practised session on the channel by a distance. Twenty-five minutes, four rounds, OM throughout — the standard session, done the way the channel does it. If you only ever practise one recording here, statistically this is the one.

If you want silence instead of sound

Two sessions built on white noise rather than mantra or frequency, for practitioners who find that any tonal sound competes for attention.

4 rounds to reach 2 min with WHITE NOISE is the shorter of them at sixteen minutes, and it holds the highest completion rate of any session listed here — people who start it finish it. 4 rounds with WHITE NOISE – 35 breaths runs twenty-one minutes with a slightly heavier breathing load, for when you want the same neutral backdrop and a bit more depth.

When you have a longer morning

5 EASY rounds to achieve 3 min + OM takes twenty-seven minutes and lives up to the "easy" in its title: the pacing stays gentle while the rounds do the work of extending the holds. 5 rounds to achieve 3 min + 3 min meditation is the same length with a closing meditation instead of an abrupt end, which is the better choice if you want the session to leave you somewhere rather than simply stop.

6 rounds with Pineal Gland Healing Sounds runs half an hour with a distinctive soundscape, and Super Advanced: 6 rounds stretches to forty-seven minutes — a deep sitting for practitioners who already know their way around five rounds and want the practice to be the morning's main event.

The long one

10 rounds to reach 4 minutes of retention is fifty-five minutes and the most demanding session on this list. It exists for the same reason a long hike exists: not because it is more effective than the short version, but because occasionally the point is the journey. Come rested, come with a free morning, and do not turn it into a habit that crowds out the four-round sessions that actually build a practice.

More sessions worth your time

Below are ten more that people return to — a mix of rounds, sounds and lengths that did not fit the groupings above but earn their place on the list.

The sessions here are from 2022 onward. The channel's oldest recordings still attract the most views of all, but their format has since been superseded — the sessions listed on this page are the ones we would actually recommend practising today.

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.