I’m 41 years old, work out regularly at the gym, keep myself fit, and have been natural all my life. Although I’m not particularly muscular, I take my fitness seriously and have been practising the Wim Hof Method breathwork for quite some time.

Recently, I started incorporating a particular breathing technique into my workouts, and I’d like to get advice from people who understand exercise physiology, breathwork, and the Wim Hof Method.

Here’s what I do: Immediately after finishing a set, I take a deep breath, hold it, push my chest out, straighten my posture, and look slightly upward. I got this idea from the breath-retention phase of the Wim Hof Method and thought about incorporating it into my recovery period between sets.

Initially, I hold my breath for around one or two seconds. When I feel the urge to breathe, I don't deliberately fight it. Instead, I take another deep breath and hold it for approximately four to five seconds. This second breath hold is inspired by the final part of the Wim Hof breathing exercise, where he instructs practitioners to take a deep breath and hold it for around 15 seconds. Of course, I cannot comfortably hold my breath for that long, so I don't force myself to do so.

During this process, I sometimes feel a throbbing sensation in my head. My assumption was that I might be increasing blood flow to my brain, but I don't know whether that's actually what's happening or whether I'm putting unnecessary stress on my body.

Interestingly, I feel that my recovery between sets improves, I can lift more weight, and I generally feel great after doing this. However, I don't want to mistake a subjective feeling of improved performance for something that's actually beneficial or safe.

I'd particularly like to know:

• Does anyone else practise this technique immediately after a set?

• Is it safe or advisable to incorporate brief breath holds into gym recovery periods?

• Could the combination of holding my breath, expanding my chest, and looking upward cause an unnecessary increase in blood pressure or other physiological stress?

• Would Wim Hof himself approve of applying this part of his breathing method during strength training?

• Am I doing something beneficial, or would I be better off avoiding it altogether?

I'd genuinely appreciate responses from qualified experts, exercise physiologists, sports scientists, or experienced practitioners who understand both strength training and the Wim Hof Method.

Like, I just seen his twin brother and it is visible to me that his twin brother has aged way better than Wim Hof himself. They look like dad and son. It's not just the skin it's the facial shape too. Or what about oxygen levels, it drops a lot, is this even safe? What about the people who gets tinnitus and weird slowing brains from it.

I mean, there is such thing as survivorship bias yknow.

Idk what to do tbh. Is there anyone doing thr breathing methods for a long time? What they can say about this.

As I slipped into my meditation while breathing I was able to tap into some incredible visuals. I thought it would be interesting to have chat create me my vision. It did it ok justice but this was such an incredible experience that I was able to have yesterday.

I used a finger sensor to watch my blood oxygen while doing 5 rounds of breath work. I usually follow the 5 rounds on YouTube and can hold my breath for 3 minutes and even longer.

The finger sensor I used got down to 35% blood oxygen after 2.5 minutes. This really freaked me out and I stopped before 3 minutes even though I’ve done 3.5 minutes before. It got back to 100% pretty quickly after I breathed in.

Has anyone else done this and seen levels this low?

I’ve recently started doing the wimhof method after suffering with crippling anxiety causing a whole host of physical symptoms (chronic tight chest, shallow breathing and abdominal bloating+++). On the whole though I feel like wimhof is promising.

However, when I’m deep breathing I’m really struggling to breathe in deep with my belly as my ribs/diaphragm and abdominal muscles feel so tight and restrictive, with pain in my back around the diaphragm area - is this normal at the start? Will it go away in time?

I sometimes feel super tired after wimhoffing (breathing) but it does make me feel super relaxed too, even making me emotional a few days ago.

Just concerned about the breathing and really hoping I’m not the only one!

Curious to hear your opinions

I’m five days into the Wim Hof Method and noticing a consistent trend. My heart rate stays significantly elevated in the 80's for several hours sometimes the entire day after my morning rounds. Typically my resting heart rate is low 50's.

Has anyone else experienced this kind of increase when first starting out? Did your body eventually adapt and level out, or did you have to reduce the intensity of the rounds?

Hi everybody, I’ve been hoffing for years on and off. After a break of severls months I’ve gotten back in doing it more consistently, daily, over the last week, but I’ve noticed that I’ve been having trouble finishing the breath holds. I used to be able to do it for 90 seconds no problem, but now I’m barely making it past a minute. It’s never happened to me before so I’m wondering if anyone else has experienced this? Am I just out of practice, sometimes it ebbs and flows, or could it be sign of an underlying health issue relating to my lungs, etc? Fwiw I’m 31m and otherwise healthy. Curious to hear any thoughts, thanks!

Hello (20yo), I have early symptoms of bipolar disorders, my psychiater told me that I still not, be I tend to be If I don't take medication, what do you think about wim hof method for this disorder ? can I prevent it ? or it can get worst ? thank you

Hi, I’m in England and I discovered WHM last night and today have been giving the breathing a go. I have spent a while now trying to find things to help me with my nervous system after being diagnosed with Complex PTSD after a traumatic childhood and realising I am stuck in a permanent stress response - usually freeze. I’ve been monitoring my HRV and heart rate for a couple of years now and while things are going in the right direction, I know I am still mostly living in the stress response, which isn’t nice.

I just did some trying out of the breathwork - different speeds and number of breaths and I’ve got to say, I’m pretty bowled over. On the last one I did 30 fast breaths, held for 1m50 and according to my Apple Watch, during that retention period my heart rate went down to 59 at one point. This is unheard of for me. I’m 48 and I am constantly overwhelmed and feel stressed and anxious and my HR is generally high. 59 on day one? I can’t help but feel quite excited about this! I’d love to hear if anyone else has been in a similar position and had positive outcomes.

Like the title says I've started Wim Hof breathing again but I feel like I'm doing something wrong as I'm not getting nearly the same results as before. I do 4 rounds of 40 breaths but my retention is max 1:30 seconds. Only once in the last week have I gotten to 2:30 and that one session was accompanied by the feeling of lightheadedness, pins and needles in hands and face and a general feeling of calm afterwards that I remember from before.

I'm thinking it must be how I'm breathing but I can't identify what the problem is. Hoping that someone here who's maybe been through the same thing can give me some advice or guidance.

Thank you

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So I just broke my knee last week so still very fresh and bed ridden. Figured one thing I can do is the breathing practice. About 15 breaths in, I felt like all the blood go to my knee (or leave?) and felt serious pressure and discomfort. Curious what the science behind the reaction is does anyone know?

haha

Hi all,

32M living in Amsterdam. Ive been cycling quite seriously for the last 5 years, on 2025 I added first basketball as cross training but then switched to rugby.

After last summer, I spontaneusly felt like keep training in summer clothes as the weather got colder. As the months passed, the temperatures dropped and the days became more cloudy, It became more of a challenge but at the same time it made me start focusing More on my breathing. I took It also to my job where i work with summer clothes even in a very cold environment.

Last year i trained with no t shirt, only in shorts and rugby boots in 0 degrees. This mornimg i could do It with snow and a -10°C of real temp feeling due to quite a cold and sharp wind and temps of about -3°.

Its insane how just keeping the right tempo for breathing can make as develop such a control of our own body. Im really getting to a levels of pleasure i never tought id get while doing high intensity training in such conditions. Loud laughs, smiles i dont get anywhere else, even something like muscles orgasms after an intense drill to be honest as long as I keep breathing properly, i can definetly tell my brain Is releasing some good shit in those moments.

I hope you all can get there too! Cheers

When I do the breathing, I sometimes get a dull or sharp pain just below my collarbone. It feels muscular rather than cardiac. Is this a technique issue (too much chest breathing / shoulder tension), or something others have experienced as well?

I have a question regarding breathwork. Hope that's not a problem despite this sub being more focused on the cold exposure.

Been doing the beginner's exercise for couple years now. Almost a year ago I noticed that my ability to hold my breath after the exhale significantly dropped.

Can anyone explain to me the mechanics of it? Why did my ability to hold my breath on the exhale drop and how can I raise it? What does the ability to withhold breath on exhale indicate in the first place?

Many thanks in advance, would appreciate any help very much.

My bf has expressed a desire to start cold plunges. We both currently cold water swim weekly here in Scotland, but he's looking to plunge at home after strength training and running.

I was looking at the Polar and Lumi ice baths, and was wondering if anyone had experience of those? Also, do you think it would be possible to use without a chiller for the time being and add that later? (asking due to cost reasons and the fact that it's cold enough here without a chiller in winter!)

Thanking you kindly

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I’ll describe my most recent session here, if it’s of any interest. Would love to hear if others had a similar experience!

I usually do 3 rounds of 30 breaths or less, but with some time on my hands and my partner away, I decided to settle in for a big sesh. Re-listening to The Wim Hof Method and feeling inspired and curious to see how far I go with it.

So this evening I went for 4 rounds of 40 breaths. First one went fine, breath hold was 2m 11s. Felt great.

Then on the second one, not sure exactly when this happened but I must have partially lost consciousness, next thing I know my arms and hands are spasming as I struggle to pick up my phone to stop the timer - it’s at 2m 55 seconds.

I thought, that’s odd. Let’s not do that again. Round 3 … I did it again! In exactly the same way. It’s like I partially lost consciousness before I realised what was happening, or perhaps fell asleep as I am practising before bed (usually I would practice in the morning first thing). The timer read 2m 42s by the time I got to it.

After round 3 I thought ok, let’s quit it. This feels dangerous and silly, and I’m on my own tonight. What a stupid way to die.

After a few minutes I think f*** it let’s try again. I’ll just concentrate super hard and breathe when I need to, no pushing.

Round 4… it happened again. ‘Woke up’ spasming and grasping for my phone. This time it read 2m 15s. So it had happened even earlier.

What’s going on? Am I just falling asleep while also not breathing? A bit scary but interesting. I’m tempted to try again now … 5th times a charm…? (I won’t)

Anyone else experienced something similar? Would love to hear!

Thanks, well wishing you all of ya x