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These sessions were put together by the people who built this tool. Each one has a specific moment in mind. Browse, begin, or save to your library.

Wim Hof · Three Rounds

energy

The full method — three complete rounds of deep breathing followed by empty-lung retention and a recovery hold. Advanced practice. Sit or lie down somewhere safe; never do this in water or while driving.

Wim Hof × 6 cycles — Round one. Full inhale, let the exhale drop — don't force it out. You're loading oxygen.

Hold empty hold · manual

Recovery hold hold · 15s

Between rounds rest · 30s

Wim Hof × 6 cycles — Round two. The retention usually goes longer now — trust it, but don't chase a number.

Hold empty hold · manual

Recovery hold hold · 15s

Between rounds rest · 30s

Wim Hof × 6 cycles — Final round. Same pace. No performance — just presence.

Hold empty hold · manual

Recovery hold hold · 15s

7m 27s experienced

begin

Box of Silence

focus

A focus session built around the 20-second hold at its centre. Coherent breathing to settle the nervous system, box breathing to sharpen, then a single still hold before a grounded finish. For deep work, before a meeting that matters, or any time the mind needs a container.

Coherent Breathing × 12 cycles — Settle in. Equal in and out. Don't try to breathe deeply — just steadily.

Transition rest · 15s

Box Breathing × 15 cycles — Four equal sides. The holds are the work — that's where attention sharpens.

Still hold hold · 20s

Mountain Breathing × 8 cycles — Ground the work. Six in, hold, six out, hold. You stay still; the breath moves.

8m 43s some experience

begin

Descent

sleep

A progressive slowing-down for bed. Three techniques, each slower than the last — coherent breathing to meet yourself, 4-7-8 to shift into rest, and long exhales to carry you toward sleep. Lie down if you can.

Coherent Breathing × 10 cycles — Meet yourself at your current pace. No pressure to slow down yet.

Slow further rest · 15s

4 7 8 × 10 cycles — The hold is the practice. Stay soft in the chest, soft in the face.

Small hold hold · 5s

Sleep Breathing × 12 cycles — Longest exhales last. Pursed lips, unforced. You're already on the way.

7m 58s all levels

begin

Morning Fire

energy

An energising morning practice that builds heat and then settles it. Warm up with sunrise breathing, ignite with Kapalabhati, hold the heat for thirty seconds, then cool down. Skip the fire portion if you're pregnant or managing heart or blood pressure concerns.

Sunrise Breathing × 14 cycles — Warm the system. Each breath a little brighter than the one before.

Reset rest · 20s

Fire Breath × 30 cycles — Sharp exhale through the nose, pulling the belly in. The inhale happens on its own. Stop if you feel light-headed.

Hold the heat hold · 30s

Sunrise Breathing × 8 cycles — Bring the pace back to steady. You're warm, awake, and here.

4m 54s some experience

begin

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