Wim Hof-style breathing · guided trainer
30 breaths · hold · recovery · ×3
Breathe along with the geometry — 30 breaths, a hold, a recovery breath. Three rounds.
Thousands did one round with our reel and came back saying the second and third were better. Here you can do all three, guided, and keep your hold times.
Practice
Sit or lie down somewhere safe. Press play and breathe with the sound: in and out through the mouth. After 30 breaths, breathe out and hold.
Sit or lie down. Never in water, never while driving or standing.
One round
Each round takes about two to four minutes. Relax — this is not a competition.
Your hold often grows from round to round — that is the body adapting, not a test to win.
The first round wakes the body up. In the second and third, most people relax into the rhythm and the hold becomes calmer and longer. That is what people kept telling us after the reel — so the trainer does three by default.
In hands, face or lips during the 30 breaths. It comes from lower CO₂ and passes within minutes.
Normal, and the reason you sit or lie down. If it is strong, slow down or stop.
Many people feel energised and quiet afterwards. Notice it without chasing it.
Fast, deep breathing blows off CO₂. The urge to breathe is driven mainly by CO₂, so it arrives later. Your blood oxygen does not rise much — it falls during the hold. That is why it is powerful, and why it must never be done in water.
In a 2014 study (Kox et al., PNAS), people trained in breathing, cold exposure and meditation could influence their stress-hormone and immune response in a lab test. Evidence for other claims is still small and mixed.
A strong, enjoyable practice to feel your body and your breath. Not a treatment for any condition.
If you have a medical condition, talk to your doctor before practising.
This practice is strong. Please read this first.
This page is educational and not medical advice.
Holdfire holds after a normal exhale with no hyperventilation, counting 7 × 7. Calmer and gentler.
Buteyko trains you to breathe less, through the nose. This practice deliberately breathes more, for a short time.
The Formula is a quiet, counted 49-breath practice for the mind. This one is energising and physical.
In the 30 breaths, in and out through the mouth (the nose is fine if you prefer). The recovery breath after the hold — in through the nose.
As long as it is comfortable. There is no target. Many beginners hold 30–90 seconds; it often grows by the third round.
For most healthy adults, sitting or lying down, yes. Never practise in or near water, while driving or standing — fainting is possible. See the safety guide below.
Morning, on an empty stomach, is popular. Avoid right before sleep if it energises you.
Lower CO₂ changes blood chemistry for a few minutes. It is expected and passes when you breathe normally.
No. This is our own guided, Wim Hof-style practice. We are not affiliated with or endorsed by Wim Hof.
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Wim Hof-style practice by Feodor Kouznetsov. Not affiliated with or endorsed by Wim Hof or Innerfire BV. “Wim Hof Method” is a trademark of its owner.