Wim Hof Breathing Not Working? Try This.

Update November 2018: just got an email – 50% off the Wim Hof Classic 10-week course.  Haven’t done it yet (did Fundamentals) so can’t vouch, but that brings the price down to $99.50.  I can say that I’m glad I learned proper Wim Hof after trying to cobble together the practices on my own for so long. Use code BLACKFRIDAY50 until Nov 28th.

Update July 2018: I finally decided to take the official Wim Hof 10-week Fundamentals course.  I’ll be doing it until October 1st, writing up my experiences as I go.

Like any self-experimenter worth their salt, I couldn’t wait to give the Wim Hof method a try.

Before visiting a friend in 2017, we’d messaged about one of my four 2017 resolutions – meditation.  He said, “Meditation is great.  I personally use a breathing technique that’s from a guy called Wim Hof and I have found it to be really really responsive for improving myself.

My First Time Wim Hof Breathing

Two months later, I found myself sitting a hundred yards from the ocean on a warm, breezy Australian afternoon while kind of hyperventilating with my friend and a few of his neighbors.  He told us to breathe in deeply and exhale quickly 30- 40 times.  On the final exhale, we were to breathe comfortably out and then try not to inhale for as long as possible.  Once we could no longer resist inhaling, we were to inhale deeply and hold the fresh air in our lungs for 10 – 15 seconds.  When we released the air from our lungs, we were supposed to breathe out until we couldn’t breathe out anymore, squeezing every last morsel of air from our bodies.

 I do my Wim Hof breathing on my back like this. I'm training to be like the iceman using the wim hof method. I'm looking forward to starting the Wim Hof Course when I have ten weeks in one place!

This is my Wim Hof breathing position. photo: pixabay

Repeat 3-4 times:

  • 30-40 deep breaths with short exhales
  • normal exhale on the last
  • hold until you can’t anymore
  • breathe deeply in and hold 10-15 seconds
  • fully exhale, squeeze every last drop of air from the body

It took a good ten minutes.  I felt dizzy at the end of each of my 30-40 breaths in.  I discovered, to my great surprise, that holding was effortless.  I didn’t feel like I needed to breathe at all.  I didn’t have to resist inhaling.  I felt really calm and peaceful.  While holding, I also felt like someone had rubbed menthol inside my skin – this amazing, cool, tingling feeling.

Wim Hof Training & Day Three Results

After our second breathing session, my friend sat us down to watch the 40 minute VICE documentary on Wim Hof.  I immediately understood my friend’s enthusiasm for freezing morning swims in the ocean just out his front door.  I’d been joining him, giggling gleefully at the ridiculousness and also the empowering feeling one gets from such an intense physical experience.

Turns out the Wim Hof method wasn’t just a breathing technique.  There’s a reason Wim Hof is known as ‘The Iceman.’  Cold exposure training is a big piece of how he’s nabbed 26 world records, many for being mostly-naked in the snow climbing mountains or being submerged in ice baths for longer than most toddlers nap.  (Although his feats extend to running a marathon in the desert without water, too.  NBD.)

Wim Hof - the Iceman - shares his wim hof training techniques in a wim hof course that explains how to do with wim hof method over a period of ten weeks

After getting to see Wim Hof in the Vice documentary, my first impression?  Wim Hof is a pretty solid guy.  photo: themindexplorer.net

On day three of Wim Hof breathing, my friend grabbed a stopwatch to time my last hold.  Once I’d finished, he made me guess.  How long could I hold my breath after three days of Wim Hof breathing?  I don’t know.  It felt like… maybe… 45 seconds?  50?  Nope.  A minute and thirty seconds.  In just three days, I could comfortably go for three times longer than the average person can hold their breath.  It sure made me wish I had taken a baseline!

Then Wim Hof Breathing Stopped Working

I’m prone to obsessing over data, so I began timing all my Wim Hof breathing sessions as soon as my friend put the idea in my head.  By day seven, I hit two minutes!  But then my times started dropping.  On day 12, I didn’t get past 1:52.  On day 14, I couldn’t get above 1:06.  On day 16, I didn’t pass 1:25.  Why is my Wim Hof breathing not working all of a sudden?

I started playing with how I was executing my 30-40 breaths.  Previously, when I’d hit two minutes, I was doing something I’d heard a yoga instructor refer to as a three part breath.  I imagined first filling my chest, then lower lungs, then my belly with air.  Maybe I had started breathing too deeply in?  Maybe the three part breath was taking too long and using up the oxygen that was supposed to be saturating my tissues?  Maybe my exhales were too slow?  Maybe I was exhaling too much?  Or not enough?

If you do the Wim Hof training to be like the iceman, you may get confused if the wim hof method stops working for you. This article explains the different techniques I tried when the wim hof breathing method not working for me.

Why is the Wim Hof breathing method suddenly not working for me? (Is it my beard braids? ha!) Maybe I’m doing the 30-40 breaths too slowly? Not breathing out enough? Breathing out too much?

I tried to mimic what my friend had done when he first taught me, sort of a gaping fish-mouth breath in that moved his whole body (he was seated demonstrating, I’ve done most my Wim Hof breathing lying down).  That didn’t make a difference.  Then I watched Wim Hof demonstrate the breathing himself in this video.  Nothing got me back to two minutes.

Then I tried Wim Hof breathing on a flight.  Whoa.  The worst hold times so far!  0:41, 0:36, 0:55.  Yuck!  I tried speeding up my breath cycles, which still didn’t allow me to break 1:30.  Then I went on a camping trip and tried sitting up.   0:46, 0:54, 0:56.  Nope.  I tried laying down.  0:35, 0:45, 0:40, 0:40.  Holy, holy nope.

Hey.  Wait a Minute.

And then I realized something.  I’d started Wim Hof breathing at sea level.  Sure, maybe changes in my breathing technique or adjustments to my environment caused my initial backslide.  E.g. I’d tried breathing on a bed instead of the floor and with music that ended up amping me up instead of calming me down.  But on the flight, I was breathing at 30,000′ a9,000m in a pressurized cabin with who knows what for oxygen levels.  On day 19, I flew to 2730′ b832m and couldn’t get longer than 1:23.  On day 22 I traveled to 4800′ c1500m for a few days and couldn’t break a minute to save my own life.  In fact, I desperately wanted to breathe in just a few seconds after I started each hold.

If the iceman wim hof breathing method isn't working for you, maybe altitude is your problem? The wim hof course in Poland is all about being able to go up in altitude using the wim hof methode. But at the beginning altitude had a big impact on my success with the Wim Hof method.

Hmm… people who do the Wim Hof course in Poland are trained to go up in elevation.  But for this Wim Hof method newbie, altitude seriously affects my hold times!  photo: unsplash

After ten days at 2730′ d832m, I was finally breaking a minute again with the Wim Hof breathing method.  And then I flew to 5,100 feet e1500m.  (Um, I travel a lot.  Oh, how do I afford it?  I thought you’d never ask.  For starters, I get free flights, and you can, too.  The rest is in the FAQs.)  Once I’d doubled my elevation, my hold times plummeted again.  0:33, 0:35, 0:50, 0:53 and 0:45, 0:53, 0:50, 0:30.  I still hadn’t had the elevation revelation, so I tried everything I could think of.  A thin pillow to relieve any pressure on my throat.  Breathing with my legs resting against the wall.  Breathing sitting up with my back against the wall.  Nope.

Then on my 8th day at 5,100 feet, I finally broke 1:15.  Then 1:30 the next day.  Then 1:45 two days after that.  I was on fire!

Like That Time When…

I thought back to my days on the university rowing team.  My school’s elevation was a mere 430′ f131m.  During Christmas break I was sent with a list of workouts to my hometown, more than ten times higher – 4500′ g1400m.  For a month, I trained.  When I returned to school, I was shocked to discover I’d gone from the middle of the girl’s pack during our team runs to the front of the boys pack.

Maybe the iceman has elevated levels of hemoglobin, just like I did long before I did the wim hof method and could run at the head of the pack almost effortlessly.

Maybe this woman is at the head of the pack because she does the Wim Hof method. Or maybe she has elevated hemoglobin from training at altitude. Or maybe she’s just a badass like the Iceman. photo: pixabay

Then I learned about a little thing called hemoglobin.  It’s a red protein responsible for transporting oxygen in the blood.  To keep up at elevation, one’s blood produces more hemoglobin.  Building it up takes a week or two.  When the added elevation challenge drops away (e.g. returning to school), it takes a few weeks for those hemoglobin levels to drop.  It’s the reason people don’t climb Everest in a single day, but rather spend time acclimatizing at a succession of base camps.  It’s the reason that I didn’t stay at the front of the team pack for longer than five or six practices.

It’s seems that my changes in elevation have to do with a majority of my struggles with Wim Hof breathing.  But not all.

Wim Hof Breathing Not Working? Try This.

I do think the different ways I was a breathing had a big impact on my hold times.  Before my elevation challenges, I tried:

  • natural deep mouth-breath in; slightly faster natural mouth-breath out
  • breathing in extra deep through O-shaped mouth; relaxed, fast mouth-breath out
  • deepest-possible nose breath in, relaxed, fast mouth-breath out
  • mouth breath in, focusing on “three parts breath;” letting about half of the air in my lungs out
  • mouth breath in, focusing on “three parts breath;” letting most of the air in my lungs out
  • breathing in as deep but as fast as possible through an O-shaped mouth, fastest breath release possible

The latter is what’s worked best for me to achieve maximum hold times.  Breathing in fast seems slightly more important than breathing in deep, but you need both.  I breathe out until I don’t feel any pressure in my lungs.

In this PDF on the Wim Hof Method, the breathing technique is described as basically “inhaling deeply and exhaling without any use of force.”  Wim is quoted saying:

By not breathing out entirely, you come to a point where a residual of air remains in the lungs. After doing this thirty times, you exhale again without any use of force. This time though, you don’t immediately inhale again, but wait with inhaling until you sense your body needs new oxygen. After this, the whole process starts again.

Now, it’s interesting to note the Wim Hof is well known for training people in just a few weeks to be able to climb a mountain in Poland in just their skivvies and a pair of sneakers.  Presumably the climb involves a serious altitude gain.  So maybe if you do the in-person Wim Hof course, you learn how to supersede the challenges of altitude as well.  Maybe you’re actually learning to influence your own hemoglobin levels?

Why I’m Still Wim Hof Breathing

To paraphrase another part of that PDF, breathing is one of the easiest tools we can use to influence processes in our bodies that affect our health.  hThe full quote: “the amount of oxygen that we inhale through our breathing influences the amount of energy that is released into our body cells. On a molecular level, this progresses via various chemical and physiological processes. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. In fact, the way you breathe strongly affects the chemical and physiological activities in your body.  Wim Hof has been invited into medical laboratories and shown that endotoxins don’t affect him as intensely as others.  More importantly, students who completed Wim Hof training underwent the same procedure with the same results.  The Wim Hof breathing also just feels cool.  I am continually amazed at how peaceful it feels not to breathe during holds.  Plus, Wim Hof breathing is making it way easier to meet my meditation goals.  For awhile I was just counting the breathing session as my mediation for the day, but at the end of a breathing session I’m motivated to tack on an actual meditation session.  #killingit

While the iceman does swim for long distances underwater, no part of the Wim Hof method advocates training in water. In fact, at least three people choosing to do the Wim Hof training in water have passed out and died. Do not do your Wim Hof breathing in water. Please.

You’re not supposed to do Wim Hof training in water. People have died ignoring that advice. But this is how I feel when I do the Wim Hof breathing method and it works. Granted, I’m a water lover, but doesn’t this just look like bliss?!  photo: pixabay

After doing lots of research about the rest of the Wim Hof method, I was sold on cold exposure training, too.  That’s right.  I’m taking cold showers and loving it… just like everyone else singing the praises of the Wim Hof course.

I’ve got a hectic travel schedule for the next several months, so I’m sticking to intro-level Wim Hof until July 2018 when I land in one place for at least ten weeks – the length of the Wim Hof course.  Can’t wait!

Update: I’ve now started the course and am excitedly sharing my results each week.

Salud! ♣

Sorry I forgot to turn commenting on for this post.  Lots of you are reading this – feel free to talk to each other.  What are your Wim Hof struggles and solutions?  Please share!

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References   [ + ]

a. 9,000m
b, d. 832m
c, e. 1500m
f. 131m
g. 1400m
h. The full quote: “the amount of oxygen that we inhale through our breathing influences the amount of energy that is released into our body cells. On a molecular level, this progresses via various chemical and physiological processes. Breathing is the easiest and most instrumental part of the autonomic nervous system to control and navigate. In fact, the way you breathe strongly affects the chemical and physiological activities in your body.


  • November 15, 2018 at 10:42 pm

    it helped! thanks!

  • September 27, 2018 at 3:19 am

    Liked the post. Very nicely written.
    I ran into the same thing when it came to breath holds. I think I have the answer. The Win Hof produces a strong adrenaline release. As you get more and more practice your body gets the hang of it and gets to the finish line quicker. If you want to hold your breath longer try the method David Blaine explains in his TED talk. It will slow your metabolism way down. On Wim Hof I have reached a 3:10 breath hold. With the relaxing method I reached 4:15.
    It’s all about relaxing

    • September 30, 2018 at 5:43 pm

      Thanks, Ben. I am interested in longer holds, but it’s especially helpful to hear about the adrenaline release. That makes sense. I’m in the mountains of Peru, and my holds have seriously decreased with the reduction in oxygen carrying capacity. Hopefully that will change as I acclimatize!

  • April 26, 2018 at 3:03 pm

    If only the Wim Hof method accessed the semilunar apex of the lung to heart the ration would be much greater in ones mitochondria. As soon as a Wim Hof goes into the mainframe of a cpu, one must be prepared for the MOST gnarly registrar handshake of their life.

  • April 22, 2018 at 1:47 am

    Hey, thanks for the post, I identify myself with your story completely. I used to reach 2:10 minutes with no air, but now I rarely reach 1:30 minutes. I don’t feel the same level of calm and peace that I used to when I was at the peak of my training. I’ll try the last technique you told and I hope to get back where I was! Thank you again.

    • April 23, 2018 at 7:49 am

      Glad you found the info here useful! Happy Wim Hof breathing to you! 🙂

  • February 2, 2018 at 2:37 pm

    could vicinity of the ocean influence the oxygen level so that just breathing near the ocean improves the practice ? i know i always have the best experience each time when i’m near the sea doing pranayam or wim hof breathing.
    maybe it is not just the oxygen but pranic potential in the surrounding that gives us more power.
    I mean, in a closed space room that has the same amount of oxygen as the outdoor space but the difference when doing breathing exercises is stunning, and the process of doing the exercises is definitely more joyful.
    (doing any kind of exercise near the open window even , is not the same as doing them in the open air)

    • February 3, 2018 at 5:54 am

      Hey Mladen! Not sure, but definitely there could be an affect of all the ions created by moving natural forces. I’ve heard this is a thing with waves/waterfalls/storms etc. Thanks for the inspiration to take my Wim Hof outside!

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