Free timer with visual guide + audio cues
| Wim Hof / Power Breathing | Box Breathing | |
|---|---|---|
| Timing | 30 rapid breaths + hold | 4-4-4-4 |
| Best For | Energy, immune activation, cold exposure prep, resilience | Calm focus, stress reduction, emotional regulation |
| Mechanism | Controlled hyperventilation shifts blood pH; retention triggers adrenaline | Equal phases balance nervous system toward calm alertness |
These are opposite tools. Wim Hof is activating — it spikes adrenaline and energy. Box breathing is calming — it reduces stress and sharpens focus. Use Wim Hof in the morning or before exercise. Use box breathing before work, meetings, or any time you need composure.
Which should I learn first?
Box breathing. It's safer, simpler, and useful in more situations. Once you have a daily breathing practice established, add Wim Hof as an occasional energizing protocol.
Can I do both in one session?
Yes, but in the right order. Start with Wim Hof for energy/activation, then finish with box breathing (or coherence breathing) to return to a calm baseline. Never start calm and end activated before bed.