What is the Wim Hof Method? Discover more about this simple yet powerful method and start practicing today. Learn more Get started. The Wim Hof method can be defined by its simple, easy-to-apply approach and its strong scientific foundation. Realise your full potential Over time, our relationship with the world we live in has changed. The Wim Hof Method is about reconnecting us - to ourselves, to others and to nature. The Method is based on three powerful pillars Breathing The first pillar of the wim hof method is breathing.
Read more. Cold therapy The cold is your warm friend and one of the three pillars of the wim hof method. Commitment The third pillar of the wim hof method is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered.
Unlock the benefits The power of the Wim Hof Method is the combination of the three pillars. Start practicing the method. Or explore ways you can take your practice deeper below. Download mobile app. Join free mini class. Looking to go deeper? Find the way that suits you below. Learn from home We offer two different week online video courses. Explore fundamentals Explore classic. Learn near you Come and enjoy the energy of a group breathing session and feel the support of the tribe in the ice during an in-person workshop or week-long retreat.
Find activities nearby About the activities. Learn from Wim See Wim live across Europe, North America or Australia, join him for a weekend in The Netherlands or book a spot on one of the coveted week-long expeditions. Explore experiences. Backed by science Discover Wim's journey from circus act to the scientific breakthrough that kick-started his mission and propelled him to becoming a global health leader. Hear from Hoffers. Franco, USA. But what if we were to go past the normal conditioning and breathe in order to change our chemistry?
The Wim Hof method breathing exercises act as a short stress response. The method involves deep, rhythmic inhales and exhales followed by a retention time, holding the breath for minutes at a time. Having dabbled in breathwork since discovering The Breath Guy last year, I was already practicing these techniques so have experienced their power first hand.
I like to think of breathwork as energy therapy. Whilst it triggers a flood of happy hormones, it can also work to release any suppressed emotions. On more than one occasion, I have felt trauma physically leaving my body during a session. But for peace of mind, if you experience any strange sensations during breathwork, just remember, people have been breathing for centuries before you. All those feelings are working in your favour. Now to tackle the cold. According to Wim, our bodies are naturally capable of withstanding extreme temperatures.
Challenging the cardiovascular system and blood vessels with cold therapy balances hormones and builds mental resilience.
Basically, the cold is our teacher and we can learn the power of our own minds. Kicking things off with regular cold showers. Wim recommends easing your body into the cold water one limb at a time. Running the hands, feet, shoulders and then rest of the body under the cold. Without force, the body and blood flow can then adapt to the temperature drop. Drawing from breathing techniques used in the first pillar of the Wim Hof method, the mind is trained to cope. On day one I endured 15 seconds but now, I can cope for over a minute.
To push myself to the limits, I decided to practice some yoga in the outside air. In winter. In five degree weather. Wearing just shorts and a sports bra. He wants more. He wants to change the world. Then peace will come on this Earth! After that, the world will know!
At about the same time, the owner of the Airstream trailer, a string-beanish fellow, rounds the corner, takes a seat, and just like that, Hof has him taking deep breaths to demonstrate the cornerstone of the WHM. He has him take 40 of these breaths, during which blood-cell oxygen levels rise to the maximum amount possible. There is no need for breathing.
And then the seconds begin to tick by, with the guy holding his breath. For one, blood-cell oxygen levels are plummeting, from percent to under 80 percent, triggering a fight-or-flight response that sends stress-hormone levels rocketing, in turn suppressing inflammation and, over time, leading to all kinds of health benefits.
Carbon dioxide is not working! Your body is supremely present! We are going past the lymphatic nodes! Adrenaline is shooting out of your body, resetting your body! Yes, yes, go with your mind! Not only that, but in a study, researchers injected 12 other WHM subjects with a toxin that normally causes flulike nausea and fever. It hardly fazed the deep breathers — or at least not as much as it could have.
One minute after he started to hold his breath, the Airstream owner is looking a little peaked. Thirty seconds after that, he sucks in a bunch of air and, as instructed by Hof, bears down on the newly held breath, trying to press it into his brain.
At that point, oxygen is flooding the body and carbon dioxide is being expelled from the bloodstream. Squeeze, yeah! And Hof beams. Since humans instinctively look to remove the source of pain or alleviate any sensation of cold, feeling hurt can help us survive. Musik gives the hypothetical example of someone spraining their ankle while being chased by a tiger. It makes use of opioids and cannabinoids to inhibit pain signals to allow you to run away and save yourself despite the injured foot.
Rather than being a study of brain over body, the research really parallels other work on how mental training of a particular skill can prompt changes in the brain, says Magda Osman , an associate professor of experimental psychology at the University of London. One study in looked into the brains of London taxi drivers compared to bus drivers.
Taxi drivers had more grey matter in their hippocampus, which is the center of hand-eye coordination skills, ostensibly due to a higher level of navigational skills. Harnessing breathing can result in increased activity in the parts of the brain that deal with thought and action, Osman says, which over time can lead to significant physical changes. Yet stress-induced analgesia, Hof attests, will only last a few minutes at best.
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