The Wim Hof Breathing Method

Wellness Protocol · 5 interventions

Structured breathing technique based on Tibetan Tum-mo meditation. Core pillar of the Wim Hof Method for controlling autonomic nervous system.

01Intervention stacks5 interventions

Section 01 · Other steps5 interventions

01
Breathwork
Dose & timing
30-40 breaths Daily · Morning or before cold exposure
Oxygenate body and create alkaline state for endurance
02
Breathwork
Dose & timing
As long as comfortable Daily after power breaths
Build CO2 tolerance and trigger beneficial stress response
03
Breathwork
Dose & timing
Inhale, hold 10-15 seconds Daily after breath hold
Complete the breathing cycle
04
Breathwork
Dose & timing
4 rounds Daily · Each session
Build cumulative effect
05
Meditation
Dose & timing
5+ minutes Daily after breathing
Integration and mental focus

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