Wim Hof Method

A mind-body practice to build resilience and improve performance

How can the Wim Hof Method nourish you? 

The Wim Hof Method[1] is a simple, three-pillar approach to improve health, build resilience and boost performance. It is the use of specific breathing exercises[2], integrated with a mindfulness practice followed by submerging the body in icy cold water, while maintaining a calm and centred mind. 

According to Wim Hof, the power of this therapy lies in the combination of cold therapy, breathwork, commitment and focus to achieve real health benefits for both the mind and body. 

At the core is cold therapy[3], which involves training the body to withstand extreme cold temperatures for numerous health benefits[4]. The second pillar, breathwork, uses controlled breathing exercises[5] to release energy, rebalance the nervous system and build resiliency. The Wim Hof breathing techniques are believed to increase oxygen levels in body and brain[6], thus providing greater adrenaline and strength. The last pillar, Commitment, is all about mindset. This requires delving into uncomfortable territory, strengthening willpower to gain control over the body. 

Pioneered by Dutch adventurer, endurance athlete and philosopher[7] Wim Hof (also known as “The Iceman”), developed the three-pronged method through years of self-exploration and training. As such, the Wim Hof Method is designed to help people realise their full potential and achieve exceptional goals. 

The Wim Hof Method Academy[8] oversees the training of all registered instructors, providing continued support and upholding safety and quality standards of the Wim Hof Method. Certified Wim Hof Method instructors must have a demonstrated ability to educate people and a minimum of two years of experience in teaching, coaching or similar, before being able to receive training from the academy. 

Benefits of the Wim Hof Method

The science behind the Wim Hof Method[2] reports some astonishing results, and suggests numerous benefits for both the body and mind. 

Initial scientific tests demonstrated that using his own method, Wim Hof was capable of voluntarily influencing his autonomic nervous system[10] – the control system that acts largely unconsciously to regulate bodily functions[11] such as heartbeat and blood pressure.

These results were subsequently reproduced in a larger group of people[12]. In this research, Wim Hof Method practitioners who were injected with the bacterial endotoxin, E. Coli were able to gain control of their nervous system and immune response and experienced less flu-like symptoms than the control group. As such, these techniques may offer benefits for conditions that relate to persistent and chronic inflammation. 

Another recent study, known as the ‘Brain over Body’ study[12], reported that the Wim Hof Method activates areas of the brain that are associated with pain suppression, self-reflection and well-being. 

The Wim Hof Method may assist in relieving symptoms related to: 

Anxiety Arthritis, rheumatism and osteoarthritis Asthma Autoimmune diseases Blood pressure Circulation and cardiovascular conditions Concentration, focus and problem solving Creativity Depression Energy and vitality Fibromyalgia Flexibility, endurance and strength Headaches and migraines Immunity issues Inflammation and swelling Insomnia and sleep disorders Mental health Multiple sclerosis (MS) Nervous system and neurological conditions Relaxation Sadness Sports performance Stress and tension Weight control and obesity Show all

What to expect from a Wim Hof Method session

The Wim Hof method can be learned in your personal capacity using official online course videos, or you can find a Certified Wim Hof Method instructor to guide you through the techniques. 

The protocol begins with breathing exercises. It is recommended to practice these soon after waking or before eating when the stomach is empty. The first step is to assume a meditative position, followed by 30 – 40 deep breaths in short, powerful bursts. After the last exhalation, you are encouraged to let all the air out of your body and hold yourself empty until you feel the urge to breathe again. 

Breathwork is usually followed by cold exposure. This can be in the form of a cold shower or plunging yourself into icy water. 

It is important to remember that there may be significant risks involved with exposing yourself to extreme temperatures without adequate training. It is, therefore, always advisable to consult a qualified health professional before commencing any wellness journey. If you have an injury or an underlying health issue, speak to a certified Wim Hof Instructor, who will be happy to address these concerns.

References

1. What is the Wim Hof Method®? Wim Hof Method; [cited on 2024 Nov 27].

2. Wim Hof Method benefits. Wim Hof Method; [cited on 2024 Nov 27].

3. Wim Hof Method. Breath Inspired; [cited on 2024 Nov 27].

4. Cold therapy. Wim Hof Method; [cited on 2024 Nov 27].

5. Breathing Exercises. Wim Hof Method; [cited on 2024 Nov 27].

6. Scharping N. Can breathing like Wim Hof make us superhuman? Discover Magazine; 2020.

7. Cronkleton E. The Wim Hof Method: Boost Your Health with the Iceman’s Technique. Healthline; 2021.

8. Become a certified Wim Hof Method Instructor. Wim Hof Method; [cited on 2024 Nov 27].

10. The Editors of Encyclopaedia Britannica. Autonomic nervous system | Divisions & Functions. Encyclopedia Britannica; 2024.

11. Kox M, Van Eijk LT, Zwaag J, Van Den Wildenberg J, Sweep FCGJ, Van Der Hoeven JG, et al. Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences; 2014.

12. Muzik O, Reilly KT, Diwadkar VA. “Brain over body”–A study on the willful regulation of autonomic function during cold exposure. NeuroImage; 2018.

Frequently asked questions

The Wim Hof Method is a three-pillar approach that incorporates specific breathing exercises, mindfulness practices, and exposure to cold therapy. The method, developed by Wim Hof, aims to enhance health, build resilience, and boost performance. It harnesses the power of breathwork, commitment, and focus, particularly during exposure to icy cold water, to achieve real benefits for both the mind and body.

The Wim Hof Method involves specific breathing exercises that focus on controlled deep breaths followed by breath retention. This pattern, often referred to as "controlled hyperventilation," is designed to influence the autonomic nervous system, increase oxygen intake, and improve overall well-being. The breathing exercises play a fundamental role in the effectiveness of the method.

Cold therapy, a key component of the Wim Hof Method, involves immersing the body in icy cold water. This exposure is believed to stimulate various physiological responses, including improved circulation, reduced inflammation, and increased resilience. The combination of cold therapy with breathwork and mindfulness is thought to enhance mental and physical health.

The Wim Hof Method is associated with a range of health benefits, including increased energy levels, improved immune system function, enhanced mental clarity, reduced stress, and better sleep. The combination of breathwork, cold therapy, and mindfulness is believed to positively impact various physiological and psychological aspects of health.

While the Wim Hof Method is generally accessible to most individuals, certain considerations should be taken into account. People with certain medical conditions or pregnant individuals should consult with a healthcare professional before engaging in the method. It's also advisable for beginners to start gradually and under proper guidance.

Wim Hof emphasizes the importance of commitment and focus in the method. The intentional and mindful engagement during breathwork and exposure to cold is believed to enhance the overall effectiveness of the practice. This mental component is considered crucial for achieving the full spectrum of health benefits for both the mind and body.

More on "Body"

Find in