Wim Hof Breathing Timer
A free, guided Wim Hof breathing timer that walks you through power breaths, retention, and recovery holds, one round at a time. Set your own breaths, rounds, and pace, then log how long you hold.
Wim Hof Breathing Timer
Rounds
Power breaths per round
Breathing pace
Recovery hold
The official Wim Hof protocol uses a 15 second recovery hold.
Chime on each breath and phase change.
Never practice in or near water, in a bath, while swimming, while driving, or standing where you could fall. Wim Hof breathing can in rare cases cause fainting. Always sit or lie down in a safe space. Consult a doctor before practicing if you are pregnant, or have a heart condition, high blood pressure, epilepsy, or a history of fainting. Lightheadedness and tingling are normal and temporary, but stop if you feel unwell. This tool is for wellness and education and is not medical advice.
Retention log
Retention log
Retention usually lengthens across the rounds as your body adjusts. That is normal and a good sign.
Estimates and timings are for wellness and education only and are not medical advice. Stop and breathe normally if you feel unwell.
How to use this Wim Hof breathing timer
Set things up on the first screen: the number of rounds (3 by default), how many power breaths per round (30 by default), the breathing pace, and the recovery hold length. The estimated session time updates as you change those, so you know roughly how long you will be sitting. Turn on audio cues if you want a chime on each breath and phase change.
Read the safety note, tick the box to confirm you will practice safely, then press Start. From there the timer handles the timing for you. The orb grows and shrinks with your breathing, a counter shows which breath you are on, the retention timer counts up until you tap "I need to breathe," and the recovery timer counts down. After the last round you get a summary with your total time and your hold for each round.
The Wim Hof breathing protocol, explained
The Wim Hof Method was created by Dutch athlete Wim Hof. Each round runs through the same three phases, one after another with no rest in between.
Power breaths. Take 30 to 40 deep, rhythmic breaths: a full breath in, then let go without forcing the exhale out. The orb and counter keep you on pace. A bit of tingling or a light, floaty feeling here is normal.
Retention hold. After the final breath you exhale and hold on empty lungs. The timer just counts up, with nothing to beat. Hold until you feel a clear urge to breathe, then tap to log your time. There is no prize for hanging on longer.
Recovery hold. Take one deep breath in and hold it for about 15 seconds while the timer counts down. That is one round done. A standard session is 30 breaths across 3 to 4 rounds and usually takes about 10 to 15 minutes.
Tips for a better session
Practice on an empty stomach, ideally in the morning before you eat. Sit or lie down somewhere comfortable and safe. Don't chase longer holds, either. Your retention will lengthen on its own across the rounds and over weeks of practice, so let it. Keep the breathing relaxed rather than frantic. And do it regularly. A few minutes most days beats one long session every now and then.
Breathwork sticks best when it is part of a daily routine. If you are running a 75-day or 75 Soft challenge, the Reset75 app has a meditate and breathwork task you can check off each day, so a short breathing session becomes one more box on your streak. Pair it with the cold plunge and ice bath timer if you want to add cold exposure afterward.
Safety first: when not to do Wim Hof breathing
Because the breathing can cause fainting in rare cases, never do it in or near water, in a bath, while swimming, while driving, or standing somewhere you could fall. Sit or lie down instead. Talk to your doctor first if you are pregnant or have a heart condition, high blood pressure, epilepsy, or a history of fainting. Lightheadedness and tingling are normal and pass quickly, but if you feel genuinely unwell, stop and breathe normally. This is a wellness tool, not medical advice, and it is not affiliated with or endorsed by Wim Hof or the official Wim Hof Method.
Frequently Asked Questions
Common questions about wim hof breathing timer
How does the Wim Hof breathing method work?
The Wim Hof Method, created by Dutch athlete Wim Hof, combines controlled deep breathing with breath holds. You take 30 to 40 deep power breaths, exhale and hold on empty lungs until you feel the urge to breathe, then take one deep breath in and hold it for about 15 seconds. The rapid breathing temporarily lowers carbon dioxide and raises oxygen, which is what produces the tingling and light feeling some people notice. You repeat the cycle for 3 to 4 rounds back to back.
How many rounds of Wim Hof breathing should I do?
Wim Hof recommends 3 to 4 rounds in a typical session, done one after another with no rest in between. This timer defaults to 3. If you are new, start with 3 rounds and add a fourth once the rhythm feels comfortable.
How long should I hold my breath during Wim Hof breathing?
During the retention hold (on empty lungs) there is no target time. You hold until you feel a clear urge to breathe, then let go. Beginners often land somewhere around 30 to 90 seconds, and holds tend to lengthen across the rounds and with practice. The recovery hold that follows (on full lungs) is a fixed 15 seconds in the official protocol. Retention is not a competition, so never push past what feels comfortable.
How many breaths per round in the Wim Hof Method?
The standard protocol is 30 to 40 power breaths per round. This timer defaults to 30, which is the most common starting point, and you can raise it to 35 or 40 as you get used to the pace.
When is the best time of day to do Wim Hof breathing?
Most people do it first thing in the morning on an empty stomach, which is usually when it feels strongest. Avoid practicing right after a big meal. Doing it at the same time each day makes it easier to stick with.
Is Wim Hof breathing safe? Who should not do it?
For most healthy people the breathing is well tolerated, but it can cause fainting in rare cases. Never practice in or near water, in the bath, while swimming, while driving, or standing where you could fall. Always sit or lie down in a safe place. Consult a doctor first if you are pregnant or have a heart condition, high blood pressure, epilepsy, or a history of fainting. This tool is for wellness and education, not medical advice.
Why do I feel tingling or lightheaded during the breathing?
The fast, deep breathing temporarily lowers the carbon dioxide in your blood, which can cause tingling in the hands, face, or feet and a light, floaty feeling. This is normal and usually passes within a minute or two. If you feel genuinely unwell, stop and breathe normally.
Can I pair Wim Hof breathing with a cold shower or ice bath?
Yes. Breathwork and cold exposure are the two practices Wim Hof pairs together, and many people do the breathing first to settle the nervous system before a cold shower or plunge. Always do the breathing on dry land, never in the water. Our cold plunge and ice bath timer can time the cold part.