The Wim Hof breathing method

Who is Wim Hof?

Wim Hof, known as the Iceman, is a Dutch athlete holding 26 world records connected with extreme cold. He has climbed Everest and Kilimanjaro in nothing but shorts, run a desert marathon without water and spent more than an hour and a half in an ice bath.Hof attributes his abilities not to genetics but to his own method, combining breathing practices, cold exposure and mental attitude. Deep despair led him to experiment with cold and breathing as a way of dealing with depression. He began instinctively immersing himself in icy water and found that the combination of cold and a particular way of breathing not only helped him through his grief but opened up unusual capacities in his body.

What does his method involve?

Research carried out at Radboud University in the Netherlands confirmed that the Wim Hof method allows you to:

• Consciously influence the autonomic nervous system
• Lower inflammatory markers
• Raise blood alkalinity, which slows muscle acidification
• Increase the production of adrenaline and noradrenaline

Practical use in sport:

1. Before training or competition: 2-3 cycles to raise concentration and lower pre-start nerves
2. After training loads: 1-2 cycles to speed up recovery
3. During periods of heavy training: daily practice to strengthen the immune system

Step-by-step instructions (for adults and teenagers from 14)

Precautions: do it only sitting or lying down; do not practise before swimming or driving, or if you are pregnant or have cardiovascular disease or epilepsy.

1. Preparation: sit comfortably and relax
2. 30 breathing cycles: a deep breath in through the nose or mouth → a relaxed exhale
3. Hold on the exhale: after the last exhale, hold your breath for 30-90 seconds
4. Recovery breath: breathe in deeply and hold for 15 seconds
5. Repeat 3-4 cycles

An adapted version for children (from 6)

"The balloon in your tummy"

What to do:

1. The child lies on their back and puts a favourite toy on their tummy
2. "Let's blow up the balloon so the bear jumps!" — a slow deep breath in through the nose, the tummy inflates
3. "And now let it down — sss-sss…" — a smooth exhale through the mouth, the tummy deflates
4. Repeat 15-20 times, counting aloud or humming a simple song

Benefits: Teaches diaphragmatic breathing Builds body awareness Calms before sleep

"Hold your breath like a ninja"

What to do:

1. After a breathing cycle: "Now we're ninjas! We have to freeze and not breathe so nobody finds us!"
2. Hold the breath for 5-15 seconds (5-7 seconds is plenty to start with)
3. You can set a timer with a fun alarm
4. Important: tell the child that if it feels uncomfortable they can breathe in straight away

Benefits: Trains self-control Increases lung capacity Builds concentration

"Waking the sleeping dragon"

What to do:

1. After the breath hold: "There's a mighty dragon asleep inside us! Let's wake him with a huge breath!"
2. The child takes the deepest breath they can with an "oooh!" sound
3. Holds it for 10-15 seconds — "The dragon is stretching!"
4. A slow exhale with an "aaah" sound — "The dragon is awake!"

The Wim Hof method is an effective tool for athletes, improving not only physical measures but mental resilience.Start with 1-2 cycles a day, gradually extending the practice, and you will notice an improvement in your results and in how you feel overall.

*Consult a doctor before starting, particularly if you have a chronic condition.

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