Simplified Wim Hof Breathing Technique
Rounds of deep breathing inspired by the Wim Hof method, in a gentle, safe version with no long breath-holds or intense hyperventilation. It teaches breathing techniques and how to tune in to the body's signals.
How to play
- Everyone lying or sitting on a mat, never standing. Explain the technique and the stop signal: anyone who feels tingling or dizziness goes back to normal breathing (1 minute).
- Round 1: ten deep, calm breaths, breathing in through the nose to fill the belly and chest, then letting the air out without forcing it; the teacher sets the pace quietly (1 minute).
- Full exhale, then normal breathing for 30 seconds, noticing how the body feels (30 seconds).
- Round 2: repeat the ten breaths and the 30 seconds of normal breathing (1.5 minutes).
- Optional round 3: only for students who feel fine; everyone else keeps breathing normally (1.5 minutes).
- Finish with one minute of calm breathing and a quick share of what students noticed (2.5 minutes).
Rules
- Always lying down or sitting on the floor — never standing and never in water.
- No long breath-holds.
- If you feel tingling, dizziness or discomfort, stop and breathe normally.
- Breaths are deep but calm, not fast or forced.
Variations
Easier
Do a single round of ten breaths, then normal breathing.
Standard
Do two rounds of ten breaths with 30 seconds of normal breathing in between.
Harder
Do three rounds, still with no long breath-holds, and discuss the differences between them.
Adaptations
- Asthma, heart conditions or epilepsy: do slow, normal belly breathing instead of the deep rounds.
- Anxiety: gentle breathing with eyes open and permission to stop at any time.
- Limited mobility: do it seated in a chair with the back supported and hands on the belly.
Learning goals
- Learn breathing techniques and how they affect the body.
- Learn to listen to the body's signals.
- Follow safety guidelines when practicing breathing techniques.
Equipment for a class of 25
- yoga mats: 25
Teacher tip
Check ahead of time for asthma, epilepsy or heart conditions and offer the alternative without singling anyone out. Watch the group during the rounds and never encourage students to "hold it": the point is calm, not intensity.
PatioLab has "Simplified Wim Hof Breathing Technique" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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