Anyone who is looking up breathing techniques for better health or performance, will sooner or later come across the Wim Hof and the Oxygen Advantage method. Both are young "brands" whose techniques are based on ancient knowledge. Oxygen Advantage is based on the principles of the Buteyko Method and adapted for sports and generally healthy people, while Buteyko was and still is famous for helping people with Asthma, sleep disorders and panic attacks (see also Close your Mouth and stay healthy - Buteyko for Kids & Adolescents). Most people associate the Wim Hof method primarily with ice bathing and the many cold records, that Wim Hof has set. However, the Wim Hof breathing technique, is an equally if not more important pillar of the method.
In this article, you will learn about the differences and similarities between the Wim Hof and Oxygen Advantage method, when it comes to breathing. At first sight, the two are very different: The Wim Hof method primarily propagates deep, rapid and voluminous breathing. We call it superventilation. Subsequently, we hold our breath, just as long as we feel comfortable and without forcing.
Oxygen Advantage teaches us reduced breathing. We are to breathe slowly, inaudibly and yet deeply, with as little air as possible.
And why should we?
One of the main goals of Oxygen Advantage is to increase our CO2 tolerance through reduced breathing. An increased CO2 tolerance causes the delay of the respiratory stimulus or the need to inhale. Our breathing pattern becomes slower and lighter, which positively affects our health and well-being in many ways. Oxygen Advantage uses consistent nasal breathing and various breath holding exercises among others.
The strong breathing of the Wim Hof method, however, leads to an extremely low CO2 level in the short term. As a result, we are able to hold our breath longer than usual. Thus, with each breathing round and with the alternation of strong breathing and breath hold, we produce a rapid switch from a maximum to a minimum partial pressure of oxygen in the blood. Scientific studies have shown, that this activates the immune system in a way, that is able to impressively reduce acute and chronic inflammation. In addition, we Wim Hof practitioners swear by the breathing exercises, when it comes to improving our energy level as quickly as possible.
Both breathing techniques influence the chemical composition of our blood in the short and long term. Thus we challenge our organism and help it find a healthier, more natural balance. However, from the point of view of Oxygen Advantage, hyperventilation to a high degree is not appropriate, because it negatively affects CO2 tolerance. In fact, some Wim Hof practitioners report, that their maximum breath hold time tends to decrease in the long run. So was my personal experience, before I started to better reflect my breathing habits. At the same time, people have asked me for advice, because the Oxygen Advantage practice had a counterproductive effect on them. The reduced breathing exercises made them feel extremely stressed, which in turn increased their breathing rate, while wanting to decrease it.
So, which method is the healthier one?
From my point of view, neither, or rather both. It depends on where we stand, on our goals and the right balance. It is also important to understand, that the Wim Hof breathing technique is a time-limited exercise of about ten to fifteen minutes, not more than once a day. Oxygen Advantage also includes short exercises, but is mainly focused on our basic breathing pattern in everyday life and sports.
My recommendation therefore is: combine the two methods!
And how should I go about it?
If you love the Wim Hof breathing exercises and exercise daily, keep an eye on your CO2 tolerance. Your breathing pauses can fluctuate, but should not decrease in the long run. Your BOLT score should average at least 25 seconds, but better 30 to 40 seconds. If your current BOLT is below that, bring it back to a high level within a few weeks with consistent nasal breathing in your daily life and by using the Oxygen Advantage breathing exercises. It is usually helpful to reduce the Wim Hof Breathing for a while until your CO2 tolerance is back on track. Personally, I usually do a few breath hold exercises before I start with Wim Hof Breathing.
If you have a preference for the Oxygen Advantage method, start the exercises slowly. The Oxygen Advantage App can support you with it. Don't be too hard on yourself. Every now and then, consciously allow yourself a joyful full breath or even a round of Wim Hof Breathing. The latter especially if you feel a flu is on the way or you just long for a quick change of mood. Independently of the method keep in mind: we most benefit from it, when we relax, when we focus on feeling rather than thinking and last but not least, when we enjoy what we do!
P.S. If you want to know more about how you actually breathe, day or night, take a closer look at the Oxa wearable. The cool and innovative thing about it is that it provides very accurate data about your breathing and, most importantly, it responds to your breathing. For example, if you want to time how long you can hold your breath, it stops and registers the time as soon as you start breathing again without you having to move. The accompanying Oxa app contains guided breathing exercises and provides you with important biofeedback data such as your heart rate variability HRV, number of breaths per minute or your stress level.
Links & book suggestions
Upcoming workshops with Helena, jala coaching
Oxygen Advantage official Webseite, click on STORE to find online Trainings and products, which support healthy breathing.
Wim Hof Method official Webseite, click on Activity Map to find workshops near you.
Book Just Breathe. Mastering breathwork. For success in life, love, business, and beyond. Dan Brule. 2017, Simon + Schuster
Book Oxygen Advantage. Simple, Scientifically Proven Breathing Techniques to Help You Become Healthier, Slimmer, Faster, and Fitter. Patrick McKeown, 2019
Book Breath. The New Science of a lost Art. James Nestor, 2021