Wim Hof is an athlete and motivational speaker who has proposed that cold exposure combined with periods of hyperventilation and breath-holding can improve health and well-being.
The method involves breathing exercises and cold exposure in the form of ice baths or very cold showers.
Hof views his method as a meditative approach to improving health and well-being. His followers claim that hyperventilation leads to increased oxygen levels in the blood, enabling someone to hold their breath for longer. However, the research to date has
Read on to learn more about the Wim Hof Method, including how it works and the benefits and risks.
The Wim Hof Method has three pillars:
- Breathing exercises: Users start with simple deep breathing exercises and brief breath holds. The method graduates to periods of hyperventilation followed by longer periods of breath holding.
- Cold exposure: The method also involves cold exposure, first through cold showers and eventually graduating to ice baths. Practitioners use breathing techniques to help them better tolerate the cold.
- Commitment: Mastering the other two pillars requires a significant amount of patience and dedication.
A handful of studies have assessed the Wim Hof breathing method. These studies attempted to measure the method’s ability to enhance specific capacities, with varying results.
Most of the studies have been very small, meaning that they cannot provide conclusive data.
In a
They found that the breathing method had the following effects:
- inducing respiratory acidosis, a condition in which the blood contains excess carbon dioxide
- countering the diving response, which usually causes the constriction of blood vessels, increased blood pressure, and a slower heart rate
- releasing concentrated red blood cells into the bloodstream
Most studies have agreed that the method does not improve athletic performance, at least over the short term.
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This may potentially enable the body to reduce or control inflammation, though researchers have not studied the clinical applications of these findings.
The Wim Hof Method is a type of meditation. In general, meditation
On his website, Hof claims his method offers a range of benefits, including an accumulation of brown fat, fat loss, and reduced inflammation. His most devoted followers claim that the method is life changing.
However, because research into the method is relatively limited, scientists cannot validate these claims.
A small 2018 study interviewed 16 people about their experiences with the method. They reported subjective benefits such as:
- improved mood
- reduction in anxiety
- greater feelings of wellness
- a deeper connection to oneself
- better immunity
- less physical stress and tension
Several professional athletes who have adopted the method claim that it has improved their performance.
The foundation of the Wim Hof Method is its breathing technique. According to Hof, beginners should start as follows:
- Find a comfortable position.
- Breathe in deeply through the nose or mouth and through the belly to the chest. Then, let the breath go unforced.
- Exhale through the mouth, then immediately breathe in again.
- Take 30 to 40 such breaths in short bursts.
- Take one final, deep inhalation, then let the air out and stop inhaling. Hold the breath until you feel the urge to breathe again.
- Inhale very deeply to full capacity and hold for 15 seconds, then let it go. This completes the first round.
- Repeat the whole process, steps 2 to 6, three to four times.
- After completion, take time to meditate and enjoy a state of deep relaxation.
Hof says that individuals should perform the practice daily.
As a person becomes more accustomed to the method, their initial 30 to 40 breaths should come closer together so that they are hyperventilating while still breathing as deeply as possible.
Intermediate practitioners may begin to use the method while taking a cold shower.
As individuals become even more comfortable with the method, they may take ice baths while performing these breathing exercises. Hof argues that several specific, teachable advanced techniques may help someone tolerate extremely cold temperatures or improve their athletic performance.
However, people need to consult a doctor before trying Wim Hof breathing if they:
- are pregnant
- have any history of syncope (fainting)
- have low or high blood pressure
- have any kind of heart disease
Hof cautions that users may feel dizzy, tingly, or lightheaded when hyperventilating.
Hyperventilation poses
- decreasing blood flow to the brain, thereby depriving it of oxygen
- causing fainting because of a lack of blood flow to the brain
- having a harmful effect on the brain in people with a traumatic brain injury
A person who prolongs the breath-holding portion of the technique may also deprive their brain of oxygen, increasing the risk of fainting or hypoxic brain injury.
It is important to note that this method is unsafe to do in the water or in any setting where the loss of consciousness could be dangerous. This includes cold showers when a person is alone and could fall.
Some people who practice the Wim Hof Method report having difficulty sleeping. In those prone to anxiety, hyperventilation may also intensify feelings of anxiety or even trigger a panic attack.
Overall, there is a lack of strong evidence to support this technique, which can be very dangerous, especially if people have underlying health conditions.
The Wim Hof Method is an alternative health practice and meditation style. It has rapidly gained popularity in the alternative health community and among some health and wellness advocates.
As with most forms of meditation, the Wim Hof Method may offer some health benefits. However, hyperventilation is not safe for everyone, and people with a history of fainting need to consult a healthcare professional before trying this method.