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

Breathing Session

The session guides viewers through three rounds of rhythmic breathing followed by progressively longer breath holds. It emphasizes relaxing, paying attention to bodily sensations, and returning to normal breathing at the end.

Before You Begin

Sit or lie down and relax.

Breathing and Rounds

Breathe deeply into your belly and chest, then let the breath go in a smooth, circular rhythm, with no pause between inhaling and exhaling.

Each round includes guided deep breaths, a breath hold, and a 15-second recovery hold after breathing in. The breath holds progress from 30 seconds to 1 minute and then 1½ minutes.

Listen to Your Body

Notice sensations such as tingling or changes in temperature. If you need to breathe before the cue—or feel ready to breathe after the timed hold—do so rather than forcing yourself to continue.

Wind Down

Let your breathing return to normal and gently move your fingers and toes.

Presenter/source: Wim Hof