The Wim Hof method was developed by a Dutch athlete who practiced extreme sports. It combines cold therapy with breathing and concentration exercises.
It is claimed that it can be used to increase athletic performance. It is also considered that thanks to its practice, the person can connect more with their body, strengthening the immune system and reducing stress.
However, it can have some side effects, so specific contraindications and precautions must be considered. Next, we will know all this and more about the Wim Hof method.
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What is the Wim Hof method, and how does it work?
The name and the creation of this technique are due to a Dutch athlete who practices extreme sports. He holds several Guinness records, including climbing Everest wearing only a swimsuit or swimming in arctic waters.
For all these reasons, he is known as the ice man. And his nickname suits him very well. Throughout his experience in these activities, he documented the findings and observed the physical changes.
All this led him to propose the Wim Hof method, which is used to develop control over the body and mind, seeking a natural path to achieve optimal functioning. In particular, it is said to have three pillars:
- Cold: helps with the different types of body fat, both for the accumulation of brown adipose tissue and for the loss of unhealthy fat.
- Breathing is about managing controlled and conscious breathing with increased oxygen levels in the blood.
- Concentration: This pillar of the Wim Hof Method is the foundation of the other two because managing your breath and tolerating the cold requires patience, control, and determination.
How is the Wim Hof method practiced?
The practice of the Wim Hof method begins with the work of the breathing technique. In this regard, these steps should be followed:
- Take a deep inhalation through the nose.
- Let the air escape through the mouth in a relaxed manner 30 times.
- In the last breath, not all the air is exhaled, but a small amount is held.
- It is contained as long as possible, and finally, it is released.
- Then take another deep breath and wait 15 seconds before exhaling.
This would be a first round. It is recommended to do three a day. It is important to note that diaphragmatic breathing must be done in the Wim Hof method.
On the other hand, exposure to cold is done gradually, but it should also be practiced daily. First, you start with a cold shower for a few minutes. Then its duration is increased.
As cold tolerance increases, this can be done outdoors, even soaking in an ice tub. In winter, the person can be exposed to the cold by wearing light clothing.
According to the Wim Hof method website, this technique offers several benefits:
- Blood oxygen levels increase.
- Energy is increased.
- Improve sports performance,
- Reduces stress levels.
- It helps strengthen the immune system.
- It contributes to the loss of white fat.
- There are anti-inflammatory and pain-reducing effects.
What does science say about it?
Now, not all the benefits mentioned are backed by science. However, some studies have been carried out to verify the effectiveness of the Wim Hof method. Let’s see.
immune response
In 2014, an investigation was carried out with a group of people who practiced the Wim Hof method under the leadership of the same technique creator. In the experiment, an endotoxin (a component of the bacteria’s cell wall) was administered to the trained subjects and other untrained volunteers.
The immune system would react with this toxin, presenting symptoms similar to the flu. However, the trained ones produced more epinephrine, suppressing the immune response and thus experiencing fewer symptoms.
Inflammation
A more recent study conducted in 2019 examined the effect of the Wim Hof method in people with axial spondyloarthritis, an inflammatory joint disease. According to the results, those who trained with this technique showed a reduction in some inflammatory markers.
Altitude
As is known, people can experience various symptoms at maximum heights due to a lack of oxygen. According to a communication to the Wilderness and Environmental Medicine journal, the Wim Hof method may benefit those who need to adapt to high-altitude environments, such as mountaineers.
Sports performance
Regarding sports practice, some research results suggest that resistance and sports performance improve with the Wim Hof method. This conclusion was reached in a 2020 study, in which it was observed that, with one session, members of a cycling team completed the exercises. But those in the control group couldn’t, showing more signs of fatigue.
However, in a 2021 study involving amateur athletes, the Wim Hof method did not affect sprint performance. In this and other areas, research is still in its infancy.
Recommendations for your practice
At first glance, the Wim Hof method breathing exercises may seem easy to learn and perform. However, it is recommended to start gradually with a few breaths (not 30) and go slowly.
In general, the following recommendations should be taken into account:
- If congestion occurs and you can’t breathe well through your nose, you can do it through your mouth.
- Placing the hand on the abdomen will help control breathing from the diaphragm.
- You have to relax the jaw and neck, and shoulder muscles to avoid tension pains.
- Breathing should be practiced daily, but it should not be forced if there is any discomfort.
- Remember that this is not a competition to see who can last the longest.
Precautions and contraindications
Some precautions should be taken with this practice to avoid potential hazards. One of the risks may be that the person suffers some fainting and hits when falling.
Also, the Wim Hof method is not recommended if the person has or has a history of seizures, asthma, COPD, stroke, or pregnancy. Nor if you have low blood pressure or take any medication that can lower your blood pressure.
Another situation to consider is that people who are very sensitive to colds or have health problems triggered by low temperatures should refrain from this practice. Here we include allergies, cold urticaria, and Raynaud’s disease.
A method like Wim Hof’s helps to manage stress and most of the consequences that this brings. This is important for people who work under challenging conditions or suffer from anxiety.
On the other hand, the relationship between the generation of brown adipose tissue and cold and the anti-inflammatory and pain control effect is also evident. But more research is needed to demonstrate the immune system’s benefits or better understand how this works.