Wim Hof Method Quick Start Guide

Wim Hof Method Quick Start Guide

Did you here some good things about the Wim Hof Method and interested to learn more? Here is a quick overview of the most important stuff.

The WHM is completely free. You don’t need to:

  • do a introductory course;
  • pay for the WHM app;
  • watch anything else but the free videos on the WHM Youtube channel.

Wim Hof Method Excercises

The Wim Hof Method® can be defined by it’s simple, easy to apply approach and it’s strong scientific foundation. It’s a practical way to become happier, healthier, and stronger.


The method consists of three parts: breathing, cold exposure, and commitment. But safety first ofcourse.

Safety first

Wim Hof provides safety information. Because you could pass out or fall asleep from the breathing and you don’t want to do this while driving a car, walking, standing (under the shower) or nearby water, etc. Just do this in your lazy chair, bed or sofa and pick a moment when you won’t get interrupted. The breathing is also not about reaching a goal for holding your breath for a certain amount of minutes – it is not a challenge, no one cares about your retention times (time without breathing) and you shouldn’t care either.

The cold exposure part has a lot to do with using common sense. Don’t go ice-diving, don’t do it too long, don’t take any risks. Just listen to your body and relax.

Watch the video about the safety information here:

Guided breathing Wim Hof Method

The video is great for having a guided breathing exercise in your language. It follows these steps:

  • Take 30 deep breaths
  • Exhale (don’t force all the air out of you, just relax)
  • Wait untill you feel the urge to inhale (usually is about 1 minute and 30 seconds, but it can also be longer).
  • Deep inhale and hold that one for 15 seconds
  • Repeat usually 3 times but more is also ok. Less is also ok it’s better then nothing.

Your retention times don’t matter. Do what feels good. If you have an urge to track the time, use the stopwatch on your phone or watch.

When do you do the breathing?

When do you need to do this? Whenever you feel like to.

Cold showers suck

But you feel nice afterwards. You really do. Don’t go too hard on your self and gradually build some resistance towards the cold. You can start with a warm shower end do the last 15 seconds cold for example. Add 15 more seconds every week or so. Lost the motivation? Here’s what Wim says about it:

An ice bath is a different sensation.

Explanation of the effect of the method: https://www.daniel-timms.com/wim-hof-method-biology-of-breathing/

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