wim hof method

Wim Hof Method

Combine deep breathing, cold exposure, and meditation to improve focus, reduce stress, and enhance overall well-being.


Achieve inner calm and relax the body through breath control and cold exposure 🚿


Many people struggle to find a technique that:

  • Effectively reduces stress
  • Boosts their immune system
  • Increases mental clarity
  • Improves physical well-being


The Wim Hof Method combines controlled deep breathing exercises and cold exposure (such as cold showers) to help you achieve inner calm and relax your body. 

In a nutshell:

  1. Find a quiet space where you can sit or lie down comfortably.
  2. Perform 30 deep breaths, inhaling through your nose and exhaling through your mouth.
  3. After the 30th breath, exhale completely and hold your breath for as long as you can   
  4. Inhale deeply and hold for 15 seconds before exhaling.
  5. Repeat the breathing exercise for 3 to 4 rounds.
  6. Gradually introduce cold exposure by taking cold showers, ice baths, or spending time in cold environments.

My Take

I am a huge fan of Wim Hof! The method is a pretty unique and highly effective approach. And it’s a fascinating one. When I tried out this breathing technique for the first time, I could hold my breath for about 3 minutes (step 3 from the above instructions) out of nothing! 😯 And such two or three “chill-out” minutes are super relaxing.

I still practice the Wim Hof method occasionally and when it fits my schedule. Admittedly, I don’t do the cold-showers thing always and in combination. The breathing exercise itself is absolutely effective enough for me.

It’s also stimulating to see how powerful our breath can influence our mental and physical states. When practicing this method, the body produces adrenaline, which helps us cope with stress and cold. Moreover, the technique has been scientifically proven to boost the immune system. There has been a lot of interesting research on this guy and his method!


  • Can show an immediate relaxation experience
  • Reduces stress and anxiety
  • Improves focus and mental clarity
  • Increases energy levels
  • Boosts immune system


  • Cold exposure can be uncomfortable at first (optional, though)
  • May not be suitable for everyone


The Wim Hof Method is distinctive – this is what I have learned:

  • Initially, I practiced the breathing exercise daily to get used to it.
  • Whenever I practice it, I try to do it in a gentle way, i.e., I don’t force or push anything.
  • Typically, during summertime, I come back to the cold shower thing: then, I begin with shorter sessions and gradually increase the time and temperature. A focus on my breath and staying present helps me during cold exposure.

I highly recommend Wim Hof’s Youtube channel, where you can find many great videos to learn more about it. His guided videos for beginners and more advanced users are perfect for getting into it. I use the latter one.

In addition, you can find a couple of good reads on Amazon (like this one).