Breathing exercises can improve your fitness — for me, the Wim Hof method delivers the relaxation and mental clarity I could never get from sitting meditation, plus measurable gains in my workout performance. The method is simple: 40 big breaths, then exhale fully and hold empty as long as you can, then breathe in and hold, and repeat. In this Physical Friday I explain why I still do it years later and how it dropped my benchmark workout times.
Listen now: press play in the player above and follow along.
It is a simple breathing protocol named for Wim Hof, who developed it. You take about 40 big, deep breaths in and out, and on the last one you breathe all the way out and hold your breath with empty lungs for as long as you can, around thirty seconds or more. When you need to breathe, you take one big breath in and hold it, then release and start another round of 40 breaths. You repeat as many rounds as you like, and it can put you in a relaxed, almost euphoric state.
In my experience, yes. After I had been doing the Wim Hof breathing for a while, I did my benchmark 100-burpees workout faster than I ever had, with no other change in my training. I keep records of named benchmark workouts I have done 30 or 40 times, and across running, rowing, and burpees my times improved. On a short workout, a 10 percent improvement is like cutting a minute off your mile, so the gain was real and noticeable.
I always heard about the benefits of meditation — less stress, a clear head — but I could never sit cross-legged and clear my mind. My attention would wander to lunch or a bird outside. The first time I did the Wim Hof breathing, I instantly got all those meditation benefits, effortlessly. My stress dropped and my head went quiet, even if only for a moment in the day, and that alone made it worth it for me.
Take 40 big, deep breaths — in and out, fully. On the 40th, exhale everything and hold with empty lungs for as long as you comfortably can. When you feel the urge to breathe, take one big breath in and hold it for a moment, staying relaxed. Then exhale and begin another set of 40 breaths. Do this for as many rounds as you want. You can find yourself in a calm, almost euphoric state by the end.
Be smart about it — never do the breathing in or near water or while driving, because of the breath holds. To learn more, go to tomrowlandpodcast.com and search Wim Hof, where I have written articles with resources, and watch the VICE documentary on him called The Iceman. There is a lot of data out there on the benefits; those studies are not the reason I do it, but they may be the reason you decide to.
Two reasons, both personal. First, it is the most relaxing thing I do, and it gives me the clear head and stress relief everyone promised from meditation. Second, it has improved my performance on lots of workouts — my benchmark times have dropped without big jumps in strength. There may be other things going on too, but I know the breathing has had a real effect, so I have kept doing it for six or seven years.
Here is the breathing protocol I use. Do it seated or lying down somewhere safe — never in water or while driving.
I walk through the details in the episode. Press play in the player above.
I wanted everything meditation promised, but I could never sit still and quiet my mind. The Wim Hof breathing handed me those exact benefits instantly and effortlessly — lower stress, a clear head, a moment of thinking about nothing at all. I describe what that first session felt like in the episode, so press play in the player above.
I keep records of benchmark workouts I have repeated 30 or 40 times, so when my 100-burpees time suddenly dropped with no other change, I noticed. The same thing showed up across running and rowing. On short workouts those gains are significant. I get into how I track it and what changed in the episode, so press play in the player above.
The protocol itself is nothing crazy — 40 breaths, a long empty hold, a breath in and hold, repeat. Done somewhere safe, it can leave you calm and almost euphoric. I want to bring breathing coaches and Wim Hof practitioners on this year to go deeper. I cover the basics in the episode, so press play in the player above.
I am not doing this for every benefit in the studies — I do it for the relaxation and the performance I have felt myself over six or seven years. That is enough.
If you are curious, give it a try somewhere safe and see how you feel. Tried it already or still doing it? Text me at 305-930-7346 and let me know. Press play in the player above.
Physical Friday is my weekly fitness series for fishing guides, anglers, hunters, and outdoorsmen — the training, nutrition, and mindset to stay in the game for life. Watch and listen to every Physical Friday episode from Tom Rowland.
Wim Hof · Wim Hof Method · VICE · The Iceman · 100 Burpees benchmark · meditation · Physical Friday · Saltwater Experience
I’m Tom Rowland, a professional fishing guide based in the Florida Keys, host of the Tom Rowland Podcast, and the longtime host of the Saltwater Experience television show. Physical Friday is my weekly fitness series where I share the training, nutrition, and mindset that keep fishing guides, anglers, hunters, and outdoorsmen strong enough to keep doing what they love for life.
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