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

In this practice

Key teachings

• Controlled hyperventilation
• Breath retention for extended periods
• Mind-body connection through breath
• Taking control over your physiological state

Ideal for

• Beginners to the Wim Hof Method
• Individuals seeking gentle breathing guidance
• Those interested in breathwork for well-being
• Practitioners looking to deepen their breath control

Lesson

Instructions

!! 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.

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:

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

===== 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.

Discover more at wimhofmethod.com

Steps

• Wim Hof Method cyclical breathing
• Guided breath retention (30s, 60s, 90s holds)
• Rhythmic breathing aided by audiovisual cues (breathing bubble)

Benefits

• Stress reduction and relaxation
• Improved focus and mental clarity
• Increased energy levels
• Potential immune system modulation
• Enhanced body awareness