The Wim Hof Method breathing protocol consists of three rounds of controlled hyperventilation followed by breath retention. It's the most intense mainstream breathing practice, producing dramatic physiological effects: adrenaline spikes comparable to a first-time bungee jump, blood pH shifts from 7.4 to 7.75+, and subjective states ranging from tingling to euphoria. It's powerful, it's evidence-backed, and it requires safety awareness.
The protocol: (1) Take 30-40 deep breaths — full inhale through the nose or mouth, passive exhale without fully emptying. The pace is rhythmic, approximately one breath per 2 seconds. (2) After the last exhale, hold your breath with lungs mostly empty. Hold as long as comfortable (typically 1-3 minutes for experienced practitioners). (3) When you need to breathe, take one deep inhale and hold for 15 seconds with full lungs. (4) Exhale and begin the next round. Complete 3 rounds.
Safety: NEVER practice in or near water (shallow water blackout risk). Never practice while driving or in any situation where loss of consciousness would be dangerous. Contraindications: epilepsy, cardiovascular conditions, pregnancy, severe anxiety/panic disorder (the hyperventilation can trigger panic). Start with 20 breaths instead of 30 and shorter retention times. The tingling, lightheadedness, and visual changes are normal and expected — they result from respiratory alkalosis (blood pH increase from CO2 blowoff). If symptoms feel concerning, stop immediately and breathe normally.