Wim Hof is an extreme athlete from the Netherlands who holds dozens of world records for activities like swimming in ice water and running barefoot in the snow. The self-described 'Iceman' promotes a fitness regimen that includes cold water plunges and a special breathing procedure.The scientific evidence behind his cold-exposure technique is still limited, but a few studies suggest it works.The 'Iceman' was 17 when he first dove, unclothed, into the bone-chilling waters of Amsterdam's Beatrixpark Canal. It just felt right.'I felt this attraction to the cold water,' Wim Hof, who has become something of a fitness guru, told Rolling Stone in 2017. 'After I went in, I felt this understanding, an inside connection. It gave me a rush. My mind was free of gibberish.'The plunge laid the groundwork for a series of world records that Hof has set, including the farthest swim under ice and the fastest barefoot half-marathon on ice/snow. Hence the Dutch athlete's nickname: Iceman. Hof proselytizes what he calls the 'Wim Hof Method,' a three-pronged combination of breathing, cold exposure, and meditation. The 59-year-old has followers around the world, and even offers a free mini-course online in six languages.'Over time, we as humans have developed a different attitude towards nature and we've forgotten about our inner power,' Hof explains on his site. 'This is the ability of our body to adapt to extreme temperature and survive within our natural environment.' The idea, as journalist and anthropologist Scott Carney explains it in his book 'What Doesn't Kill Us,' is that along with a healthy diet and regular exercise, our bodies might need environmental stress to reach the highest level of fitness.There is some research to support this — getting out into the cold may increase our beneficial brown fat stores, which help keep us warm and convert stored-up energy (ahem, pudge) into heat. But the scientific jury is still out.The Iceman's methodThe first thing to master, Hof says, is his breathing technique. 'You will understand 'high on your own supply' when you do this,' he says in a video demonstration. The technique takes a bit of practice. Hof recommends trying it laying down. It involves first completing a series of about 30 active, deep breaths in, followed by passive breaths out. The idea is to take in more and more oxygen with every breath, breathing in deeper and deeper. After this, Hof asks practitioners to exhale for 'as long as you can, without force.' Finally, people take a last deep breath in and hold it for about 10 seconds. The goal is to perform four rounds of this cycle.It's somewhat like the ancient yogic Pranayama breathing techniques. Hof says the practice's calming, therapeutic effects function like a miracle cure for everything from inflammation to anxiety.After his first wife died by suicide, Hof doubled-down on his three-pronged technique, crediting it with helping ease symptoms of depression and physical pain.Aside from the breathing, Hof also swears by frequent cold showers and ice baths. Ice can reduce inflammation and swelling, but Hof also suggests that cold exposure can rev up the metabolism, improve sleep, sharpen focus, and improve the immune system (these claims are debated among scientists). Finally, Hof touts some focus and meditation techniques. 'We believe you can train your brain to increase willpower and self-control,' he says on his site.The science behind Hof's technique Hof's fervor for cold stress makes sense intuitively: when we’re forced into colder conditions, our bodies have to work harder to stay at 98.6 degrees Fahrenheit.There are some time-tested benefits to cold exposure: stepping out of our 72-degree 'cocoon' from time to time can boost the body's metabolism. One study of hundreds of Finnish workers in the 1980s found that lumberjacks, painters, farmers, and other men who worked outside in northern Finland — where the average winter temperatures are always below freezing — carried more protective brown fat around their necks and hearts than indoor workers. And a small study of seven men who worked in 14-degree-Fahrenheit cold found that they expended more energy and burned more fat than they did when exercising at room temperature.In his book, Carney describes how he adopted Hof's technique of cold baths and breathing. Scientists at the University of Colorado in Boulder then studied him, and observed that Carney's body switched into a boosted fat-burning mode, a feat equivalent to including an extra hour of cardio exercise per day. Read More: I tried the new fat-burning workout where you're immersed in cold temperatures, and it was surprisingly toughStill, modern-day humans don't carry around as much brown fat as our ancestors who lived without any climate control. What's more, studies show that there's essentially no difference between the brown fat stores of people living near the poles and those in the tropics around the equator. Even in a study of Hof's own family, researchers found that the Iceman has the same amount of brown fat as his identical twin brother, who does not tend to venture out into Arctic conditions in his skivvies.So it's tough to know how much our brown fat stores can budge, or whether cold exposure affects how much brown fat we have. Exposure to extremes can be unsafeSome researchers who've studied Hof suggest he may harbor a 'stress-induced analgesic response' that relieves pain. His increased cold tolerance could also be a byproduct of the breathing and mental-training exercises he uses, which are similar to Tummo meditation techniques popular with Tibetan Buddhist monks.Meditation is certainly an effective way to tamp down stress and inflammation-linked proteins in the body, and there's even some evidence that it may play a role in decreasing feelings of anxiety and depression, while improving focus. One study compared 12 people following Hof's method to 12 control subjects, and found that Wim Hof followers may benefit from a 'pro-inflammatory' immune response, possibly as a result of hyperventilation they undergo during breathing exercises. But as far as environmental exposure is concerned, it's important to remember that when people stay in cold conditions for too long, their core temperature drops, leading them to become delirious and unconscious, suffer tissue damage, and even die.At least a few men have died in cold waters practicing Hof's techniques. People can develop hypothermia more quickly in frigid water, since heat is pulled away 25 times faster from us in water than in the air.One of the first signs of hypothermia is shivering and shuddering. Interestingly, lab tests showed that Hof doesn't shiver as quickly as most people do, and neither does his twin.
Your breathing rate and pattern is a process within the autonomic nervous system that you can control to some extent to achieve different results. You may not be aware of your breath all of the time, but through practice you can gain a greater awareness of your breath and learn how to manipulate it to your advantage.
The Wim Hof Method revealed. The breathing technique (which is really a form of meditation) developed by Wim Hof is similar to the meditation forms practiced by the Himalayan monks mentioned earlier on in the article. This is what it consists of: Get comfortable. The first step of the Wim Hof is simple. The Wim Hof Method includes a particular form of deep breathing, sometimes referred to as “controlled hyperventilation,” combined with extreme cold exposure, plus a mindset of focus and commitment to self which will unlock our inner primal powers of health and longevity.
The Wim Hof Method breathing techniques have been developed by Wim Hof, who is also known as The Iceman. He believes you can accomplish incredible feats by developing command over your body through use of specific breathing techniques.
This is said to help you improve your productivity, performance, and overall well-being. Hof believes that learning to develop mastery over your nervous, immune, and cardiovascular systems will help you be happier, stronger, and healthier.
Wim Hof is considered by some to be an adventurer, an endurance athlete, and a Dutch philosopher.
Hof has an uncanny ability to endure cold temperatures in extreme circumstances. He developed this ability through extensive training that allows him to control his breathing, heart rate, and blood circulation. Hof believes that ordinary people can control their bodies to accomplish difficult feats, and he teaches these techniques through online and in-person classes.
He developed the Wim Hof Method to teach people how to learn to control their bodies to achieve exceptional goals.
Some of Wim Hof’s reported achievements include climbing some of the highest mountains in the world while wearing shorts, standing in a container while immersed in ice cubes for nearly two hours, and swimming below ice for 57.5 meters (188 feet, 6 inches). Hof ran an entire marathon in the Namib Desert without drinking water and ran a half marathon north of the Arctic Circle with bare feet.
Hof has worked with scientists to gain credibility by proving that his techniques work to bring about health benefits. Currently, there are several studies underway researching the physical effects of the Wim Hof Method.
Scientists are learning about how Hof’s breathing techniques affect brain and metabolic activity, inflammation, and pain. More research is needed to understand exactly how the method works to bring about benefits. Scientists need to learn if the results are due to the breathing exercises, meditation, or cold exposure.
Participants in a 2014 study performed breathing techniques such as consciously hyperventilating and retaining the breath, meditated, and were immersed in ice cold water. Results showed that the sympathetic nervous system and the immune system can be voluntarily influenced. This could be due to the anti-inflammatory effect produced by the techniques.
Scientists believe this could be especially useful in treating inflammatory conditions, especially autoimmune conditions. People who learned the Wim Hof Method also had fewer flu-like symptoms and increased plasma epinephrine levels.
A 2014 report studied the effectiveness of the Wim Hof Method to reduce acute mountain sickness (AMS). A group of 26 trekkers used the technique while hiking Mt. Kilimanjaro. It was useful in preventing AMS and reversing symptoms that developed. More research is needed to expand upon these findings.
More recently, a 2017 case study of Wim Hof found that he is able to tolerate extreme cold by creating an artificial stress response in his body. Scientists believe the brain rather than the body helped Hof to respond to cold exposure. The study suggests that people can learn to control their autonomic nervous system to bring about similar changes.
According to the Wim Hof Method website, consistent practice offers many potential benefits, including:
- boosting your immune system
- improving concentration
- improving your mental well-being
- increasing willpower
- increasing your energy
- managing some fibromyalgia symptoms
- relieving some symptoms of depression
- relieving stress
- improving sleep
You can learn the Wim Hof Method on your own at home using the official online video course or by finding a certified instructor.
Online Wim Hof Method training
Upon signing up for the online course you will be guided through the techniques and exercises through video lessons. All of the techniques and exercises will be thoroughly explained and demonstrated. The course includes breathing exercises, meditation, and cold training. Homework will be assigned throughout the training to reinforce your practice.
The course is designed to increase in difficulty as your mind and body adapt to increasing stimuli and different circumstances. You’re meant to develop mental strength, determination, and an understanding to reach and recognize your own limits.
Typically, the method is practiced daily for at least 20 minutes. But you’re encouraged to never force the practice. And always listen to your body. Take off a few days to rest if it’s needed.
In-person Wim Hof Method guidance
If you choose to learn with a certified instructor you can participate in a workshop. These workshops can sometimes be modified to accommodate your specific needs. They are sometimes done in conjunction with fitness activities or yoga.
Working with an instructor in person allows you to receive personal guidance and immediate feedback. You will be taught breathing, yoga, and meditation practices. Ice baths may be part of the program but exposure to cold increases the risks of adverse effects.
Make sure you find someone who has completed the training program and has an official license. Additional experience in medical training and physical therapy may also be beneficial.
Practice the Wim Hof Method in a safe and comfortable environment.
While practicing the technique, you may experience feelings of euphoria and elevated energy. You may feel tingling sensations or slight lightheadedness.
Exposure to cold is not needed to experience the benefits of the breathwork. Be aware that hypothermia is possible if the method isn’t practiced safely. Do not practice cold exposure if you are pregnant.
Cold exposure should be avoided after consuming a heavy meal or alcohol, or on an empty stomach. Discontinue the practice if you feel uncomfortable or develop any adverse reactions. Never attempt cold exposure alone.
The evidence to support the use of the Wim Hof Method is increasing, but there are potential dangers. Fainting is not uncommon and there could be accompanying injuries with a fall. The technique should still be used with caution.
If you have a history of respiratory problems (like asthma), stroke, or high or low blood pressure, or if you’re taking any medications, it’s worth discussing the Wim Hof Method with your healthcare provider to be sure it’s right for you.
It’s important that you use the technique in a responsible manner. Consult your doctor and a trained professional before attempting anything that could be considered dangerous or extreme.