Why I Spend 15 Minutes Every Morning Doing Wim Hof Breathing

​Introduction

Every morning, before I check emails, before I take my supplements, and before I face another day with stage IV cancer, I sit on the end of mine and Ana’s bed and spend 15 minutes breathing intensely.

It might look odd from the outside, with deep, rapid breaths and long holds that leave my hands tingling. But for me, it’s about survival. It’s one of the simplest, cheapest, and most powerful ways I've found to reset my body and mind.

This is Wim Hof breathing, and here’s why it’s a permanent part of my daily routine.

Who Is Wim Hof?

Wim Hof, known as “The Iceman,” became famous for his endurance feats: running marathons in the Arctic Circle barefoot, climbing Everest in shorts, and swimming under ice.

His method has three parts:

1. Breathing exercises
2. Cold exposure
3. Commitment (mindset)

For me, the breathing is what matters most.

The Breathing Method

The Wim Hof breathing exercise is simple yet powerful:

• Take 30-40 deep breaths, filling your belly and chest, then let it go.
• After the last exhale, hold your breath for as long as you can.
• Inhale deeply, hold for 15 seconds, then repeat.
• Three to four rounds take about 15 minutes.

It sounds easy until you try it. You feel the tingling, the pressure in your chest, and the stillness during the hold. Then you experience the calm clarity that follows.

The Science Behind It

What happens in the body during these sessions?

• Oxygen saturation: Controlled hyperventilation floods the blood with oxygen and temporarily lowers carbon dioxide levels. This raises blood pH.
• Immune system: A Dutch study showed that Wim Hof trainees could influence their immune response, reducing inflammation and combating infection.
• Mitochondria: By improving oxygen delivery and use, cells may work more efficiently. For someone battling a disease like cancer, that’s significant.
• Stress response: Breathwork changes the nervous system, helping you shift from “fight-or-flight” to a calmer, more focused state.

It’s one of the few practices where ancient tradition and modern science genuinely connect.

Why I Do It

Cancer brings chaos – appointments, side effects, fears, and the constant uncertainty of upcoming scans (”scanxiety” as we call it in our household). Wim Hof breathing gives me a way to regain some order. Fifteen minutes of focused breathing resets me:

• Mentally: Anxiety decreases. Focus improves. I feel more present.
• Physically: My body feels lighter, warmer, and stronger.
• Practically: It fits well with my overall plan – a metabolic boost that costs nothing but time.

It’s also reliable. Unlike supplements, scans, or IVs, this is something I can control every day. And in cancer, control is something rare.

The Negatives and Cautions

Wim Hof breathing isn't for everyone. It can cause dizziness, tingling, and even fainting if not done safely. Never do it while driving, in water, or where you might get hurt if you lose consciousness.

For some, the strong sensations can trigger anxiety. My advice is to start gently, in a safe environment, and gradually build up.

How You Can Try It

If you’re interested, here’s a simple way to begin:

• Sit or lie down somewhere safe and comfortable.
• Take 30 deep breaths – inhale fully, exhale without force.
• After the last exhale, hold your breath until you feel the urge to breathe.
• Inhale deeply, hold for 15 seconds, then exhale.
• Repeat 3–4 times. Notice how your body feels afterward—calmer, lighter, clearer.

Alternatively, you can find one of his guided breathing rounds on Youtube: Wim Hof Beginner

Conclusion

Breathing is something we all do without thinking. Wim Hof taught me that when you make it conscious, it becomes a tool.

For me, those 15 minutes each morning are more than just a routine. They remind me that I’m still here, still in control of something, and still able to shift the odds – one breath at a time.

My challenge to you is this: tomorrow morning, before your coffee or emails, try one round. See what happens.