Pump Your Energy with ONLY 5-Minute BREATHING Timer - Wim Hof Breathing

Wim Hof Breathing:
PHASE 1: Power Breathing (30-40 Cycles)
Goal: Saturate the body with oxygen and alkalize the blood.

Inhale (Through Nose or Mouth): 2-3 seconds. A full, deep breath into the belly and chest.

Exhale (Through Mouth, Relaxed): 2-3 seconds. A passive, relaxed release. Don't force the air out; just let go.

No Pause/Hold between breaths.

Total Time for 30 Breaths: ~90-120 seconds (1.5 to 2 minutes).

Key Sensation: You'll feel increasing tingling (paresthesia), lightheadedness, and warmth. This is normal.

PHASE 2: The Retention (Hold After Full Exhalation)
Goal: Allow the body to experience a controlled hypoxia and trigger physiological benefits.

Action: After the last deep inhale of Phase 1, you exhale fully and completely... and then stop breathing. Hold with empty lungs.

Start Timing: The clock starts when your exhale is complete.

Target Time: Hold until you feel the first clear, involuntary "air hunger" signals from your body. This is the most important timing metric—it's sensation-based, not clock-based.

Typical Beginner Time: 60-90 seconds.

Typical Experienced Time: 90-150 seconds+

What to do during the hold: Stay still, relaxed, and observe the sensations. The "urge to breathe" will build.

PHASE 3: Recovery Breath & Hold
Goal: Re-oxygenate and absorb the state.

Action: When your body signals strongly for air, take ONE huge, deep, controlled inhale. Fill your lungs to 100% capacity.

Hold that breath in: For 10-15 seconds. Gently press the air down into your abdomen and chest. Feel the oxygen circulating.

Then exhale fully and relax.

PHASE 4: Recovery & Reset
Breathe normally for 30-90 seconds before starting the next round.

Typical Practice: Complete 3-4 rounds total.