Free tools
Power breathing timer
Thirty deep breaths, then hold the breath out, then a recovery hold. Strong, and worth respecting.
30 breaths · hold out · hold in
7 min
Length
This is the pattern made well known by the Wim Hof Method, and it is the strongest thing on this page. Thirty fast deep breaths, then an empty-lung hold, then one deep breath held on the way in. People use it for energy, for cold exposure, and for building some tolerance to physical stress. We are not affiliated with anyone, and the safety note below is not boilerplate.
How to do it
30 breaths · hold out · hold in
- Lie down or sit somewhere you cannot fall. Never in or near water.
- Thirty deep breaths: full in through the nose or mouth, let the exhale fall out without pushing.
- After the thirtieth, let the air go and hold with empty lungs for as long as is comfortable.
- When you need to breathe, take one deep breath in and hold it for around fifteen seconds.
- Let it go and breathe normally. Three rounds is a normal session.
Questions
Is this the Wim Hof Method?
It is the breathing pattern associated with it. Inwork is not affiliated with Wim Hof or his organisation, and this timer is just a timer. If you want the method taught properly, go to the people who teach it.
How long should the breath hold be?
As long as is comfortable, which for most people starts at thirty to sixty seconds and lengthens with practice. It is not a competition, and pushing it is exactly where people get hurt.
What is the actual risk?
Fainting. Breathing this way can make you lose consciousness with little warning, which is harmless lying on a floor and fatal in a swimming pool or a bath. Every serious incident associated with this kind of breathing involves water.
What is Inwork?
A place to do the inner work — habits, journaling, meditation, breathwork and circles with other people. This timer is one small piece of it, free and open to anyone.
Free to use, no account needed. Your sessions stay in this browser.