The Wim Hof Method: Definition, Benefits, & Explanation

By Justine Saavedra, M.S.
​Reviewed by Tchiki Davis, M.A., Ph.D.

Explore the science and benefits of the Wim Hof Method. Find resources to start practicing the Wim Hof Method.

*This page may include affiliate links; that means we earn from qualifying purchases of products.

You can develop many types of habits to enhance your physical and psychological well-being—habits including journaling, meditation, exercise, or creative expression through painting or other methods. While these practices can be beneficial, they are usually unstructured and look different for everybody. For example, one person might exercise by running and another by dancing. Some people practice transcendental meditation while others prefer guided meditation. This flexibility within your habits is helpful to ensure you enjoy–and stick to–your well-being practices.

However, sometimes this flexibility can feel overwhelming if you aren’t sure where to start. The Wim Hof Method is a structured practice and way of life developed to help people feel better and reach their greatest potential. Keep reading to learn about the science behind the Wim Hof Method, its benefits, and resources to add this well-being practice to your life.
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What Is The Wim Hof Method? (A Definition)

The Wim Hof Method (WMH) is named after the person who developed it–a man named Wim Hof from the Netherlands. He developed his method after years of pushing the physiological limits of his body and the perceived limits of his mind through cold exposure and breathing techniques. Wim holds several world records for various cold-weather activities such as the longest ice bath and running marathons around the polar circle (Hof, 2015). These physical achievements lead to a scientific case study about him by an academic research institution.  

This case study turned out to be groundbreaking as the researchers were able to show that through concentration and meditation, Wim was able to deliberately activate his autonomic nervous system. This is a feat previously believed to be impossible, as the autonomic nervous system controls involuntary bodily functions such as sweating and blood pressure. The paper concluded that Wim was able to achieve a consciously controlled stress response through his practice which also seemed to activate his innate immune responses (Kox et al., 2012). 

Now that you understand some history behind the Wim Hof Method, let’s dive into the science behind the method as well as the individual components that make up this practice, which will be discussed in more detail below. 

​Three Components of the Wim Hof Method:

1. Breathing Exercises
2. Cold Therapy
3. Mindset Training/Concentration

Video: The Wim Hof Method Explained

Science Behind The Wim Hof Method

Breathing is the first pillar of the Wim Hof Method. This is an “automatic” function that you can exert a great amount of control over. The main function of breathing is to inhale oxygen, fuel for our cells, and exhale carbon dioxide, the waste product. The way that you breathe determines how efficiently this process occurs. The basic science behind the Wim Hof breathing technique is to increase the amount of oxygen being absorbed in the body while also decreasing the absorption of carbon dioxide. This is precisely what the 2012 case study found–Wim had elevated oxygen levels and decreased carbon dioxide levels in his blood following a breathing session. 

Dr. Andrew Huberman, a world-renowned neuroscientist, also breaks down the science behind the Wim Hof method in the following video. 

Video: The Science Behind The Wim Hof Method - Dr. Andrew Huberman

Benefits of The Wim Hof Method

So far we have only discussed the benefits that Wim has been able to achieve for himself, as evidenced by a scientific case study. However, another question remained. Could others be trained in the Wim Hof Method and see the same results for themselves? 

A small 2014 study tested this exact question. One group of participants was trained for ten days on the Wim Hof Method, including breathing techniques and cold exposure, and the control group was not given any training at all. Immediately following the training, the participants were tested for various markers of immune system activity. The study found that the participants who had been trained in the Wim Hof Method were able to activate their innate immune responses while the participants who did not undergo training saw no immune activation (Kox et al., 2014). 

This claim was also substantiated in a 2020 study which also saw increased autonomic immune response in participants following training on the Wim Hof Method (Zwaag et al., 2020). While the sample size of both of these studies is small (24 total in each), results do suggest that the Wim Hof Method is an effective way to willfully activate your immune system, an idea previously thought impossible. This has a multitude of implications for the management of autoimmune diseases and other disorders. 

To date, the Wim Hof Method has proven to be an effective treatment for arthritis by reducing inflammatory factors related to the disease. The authors suggest that “these findings warrant full-scale randomized controlled trials of this novel therapeutic approach in patients with inflammatory conditions” (Buijze et al., 2019). The Wim Hof Method is also currently being studied at two different institutions in the United States to determine the effects it has on brain activity and how it influences mental health and stress. This method provides an exciting new frontier of treatment for people looking for out-of-the-box solutions.

In addition to the above scientific research, RMIT University in Australia conducted a survey of over 3,200 Wim Hof Practitioners to determine what the subjective benefits of the practice are. The answers were compiled into the following categories (Wim Hof Method, n.d.). Remember these results have not been scientifically evaluated and may only occur on a case-by-case basis. 

​Physical Benefits of The Wim Hof Method

• More energy
• Natural anti-inflammatory
• Better sleep
• Increased sports performance
• Faster workout recovery
• Autoimmune disease relief
• Arthritis relief
• Fibromyalgia relief
• COPD management
• Asthma management
• Lowered blood pressure
• Improved metabolism

Mental Benefits of The Wim Hof Method

• Improved mental health
• Stress relief
• Burnout recovery
• Improved dealing with depression
• Increased willpower
• Boost concentration
• Improve mind-body connection
• Increase happiness
• Improve creativity

Wim Hof Method Breathing ​

Breathing is the first of the three pillars of the Wim Hof Method. Breathing is an essential function of your survival that is usually controlled by your autonomic nervous system. This means you usually breathe without even giving it a second thought. However, you have an immense amount of control over your breath, and exerting this control can help activate your immune responses. 

The goal of the breathing exercises is to increase the overall amount of oxygen in your blood which increases the amount of available energy for your cells. Breathing exercises may feel uncomfortable if you have never tried them before. When I first started Wim Hof breathwork, I could barely hold my breath for 30 seconds and with regular practice, I am now up to 2 minutes. Try to be patient with yourself while your body adapts to the exercises. The exact method for the Wim Hof Method breathing exercises is described in more detail in a later section. 

The Wim Hof Method Cold Therapy

Cold therapy is the second pillar of the Wim Hof Method. One study found that the combination of breathing exercises and cold exposure produced a more potent anti-inflammatory response in participants compared to either breathing or cold therapy alone (Zwaag et al., 2022). This means that the combination of breathing exercises and cold therapy is what drives the activation of your immune response. Skip the cold therapy, and you might not see the full benefits of this method. The cold exposure therapy provided in the above study included participants being instructed to end their shower with 60 seconds of cold water. While it may feel uncomfortable at first, this amount of cold exposure is achievable with time and practice.

Wim Hof Method for Beginners

Be sure to check with your doctor if you have any concerns before beginning this practice as it involves intense breathing exercises and exposure to cold. It is important to start small and gradually work your way up. You won’t be able to achieve what Wim has achieved on your very first try, so try to be patient with yourself. It took him years and years of practice to reach the point he is at today. ​

Wim Hof Method Steps

There are three pillars in the Wim Hof Method: breathing, cold therapy, and commitment/mindset. The exact steps for each of these practices are described in more detail below.

​Wim Hof Breathing Steps

1. Get yourself into a comfortable position sitting up. Try putting pillows under your legs if your hips feel tight while sitting down.
2. Take 30-40 deep breaths. Close your eyes and focus on inhaling into your belly and chest then exhaling unforced. Repeat this cycle in powerful bursts. (This type of breathing exercise may induce lightheadedness so use caution.)
3. Hold your breath. After 30-40 breath cycles, inhale once more as deeply as you can and then exhale completely. Hold your breath until you feel the need to breathe again.
4. Take a recovery breath. Once the urge to breathe strikes, inhale as deeply as you can into your belly and chest and hold this breath for 15 seconds. Exhale completely and start another cycle at step one. You can repeat this cycle 3-4 times.

Wim Hof Cold Therapy Steps 
Note: You can either take a cold shower solely for this purpose or incorporate this exercise at the end of your regular shower. You also might want to complete meditation or the breathing exercises above prior to this to prepare yourself mentally for the cold exposure.

1. Turn on the shower and adjust the temperature to the absolute coldest that you can tolerate for at least 10 seconds.
2. Step into the shower carefully and quickly. Going quickly rather than easing in is often easier and more efficient.
3. Try to tolerate the cold for as long as possible. Start at ten seconds before working your way up to 1 minute. Your tolerance to the cold will build over time.

Wim Hof Mindset Steps
​The final pillar of the Wim Hof Method can often be overlooked. However, it serves as the foundation for the two other practices which makes it an integral piece of this method. Increasing your willpower and self-control will help you withstand cold exposure and endure breathing exercises. Showing up and completing the exercises–even just one cycle of breath and 10 seconds of cold exposure–will help you demonstrate to yourself that you do have the ability to show up and get things done. This effect can snowball into more willpower and self-confidence, leading to even better results.

You can utilize the steps above or use the following apps, websites, and guides to get started.

The Wim Hof Method App

The Wim Hof Mobile App is a wonderful resource to begin your journey into this practice. The free version offers multiple tools such as instructional videos, a calendar to log your progress, and a stopwatch to time your exercises. The paid version offers more features such as a community board and access to monthly challenges created by Wim himself.  

Wim Hof Method Website

The Wim Hof website is a great resource to dive deeper into this practice. It contains a multitude of resources such as an online video library and instructor locator. It includes:

• Online Video Courses
• Calendar of Wim Hof Method Activities
• Find a Wim Hof Method Instructor
• Frequently Asked Questions

Articles Related to The Wim Hof Method

Want to learn more? Check out these articles:​​​​

• ​Self-Soothing: Definition + 14 Techniques & Skills
• ​Float Therapy: Definition, Benefits, & Side Effects
  
• Relaxation Techniques: 21 Ways to Undo Stress and Relax
• ​​Feeling Anxious: When Waking Up, at Night, and More​​​​

Books Related to The Wim Hof Method​

If you’d like to keep learning more, here are a few books that you might be interested in.

• The Wim Hof Method: Activate Your Full Human Potential
• Becoming the Iceman: Pushing Past Perceived Limits
  
• The Cold Therapy Code: Rediscover Your Vitality Through Cold Exposure - The 3 Simple Cryotherapy Methods for Reducing Stress, Improving Sleep, and Increasing Energy
  

Final Thoughts on The Wim Hof Method

The Wim Hof Method is a well-being practice comprised of breathing exercises, cold therapy, and commitment/mindset. This practice was developed over years of personal practice by a man named Wim Hof, who demonstrated in a scientific case study his ability to activate his autonomic nervous system directly following breathing exercises and cold exposure. Other people trained in this method are able to achieve the same results–that is activation of their innate immune systems, a process thought impossible in the past. This immune response could be beneficial for a variety of autoimmune or inflammatory diseases.

Make sure to check with your doctor before starting any new wellness program, especially if you have underlying health conditions. Utilize the resources set forth on the Wim Hof website to begin your own practice including the free video library, free app, and instructor locator. Try and start slow before working up to the full Wim Hof Method. With regular practice, you could see some of the benefits reported by practitioners like improved mental health, increased energy, and better sleep. If you are looking for a more structured, proactive approach to your overall health, the Wim Hof Method might be exactly what you have been searching for.

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References

• Buijze, G. A., De Jong, H. M., Kox, M., van de Sande, M. G., Van Schaardenburg, D., Van Vugt, R. M., Popa, C. D., Pickkers, P., & Baeten, D. L. (2019). An add-on training program involving breathing exercises, cold exposure, and meditation attenuates inflammation and disease activity in axial spondyloarthritis – a proof of concept trial. PLOS ONE, 14(12).
• Hof, I. (2015, June). The Wim Hof Method Explained. Retrieved November 27, 2022.
• Kox, M., Stoffels, M., Smeekens, S. P., van Alfen, N., Gomes, M., Eijsvogels, T. M. H., Hopman, M. T. E., van der Hoeven, J. G., Netea, M. G., & Pickkers, P. (2012). The influence of concentration/meditation on autonomic nervous system activity and the innate immune response. Psychosomatic Medicine, 74(5), 489–494. 
• Kox, M., van Eijk, L. T., Zwaag, J., van den Wildenberg, J., Sweep, F. C., van der Hoeven, J. G., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384.
• Wim Hof Method. (n.d.). What are the benefits of the Wim Hof method? Wim Hof Method. Retrieved November 27, 2022. 
• Zwaag, J., Naaktgeboren, R., van Herwaarden, A. E., Pickkers, P., & Kox, M. (2022). The effects of cold exposure training and a breathing exercise on the inflammatory response in humans: A pilot study. Psychosomatic Medicine, 84(4), 457–467.
• Zwaag, J., ter Horst, R., Blaženović, I., Stoessel, D., Ratter, J., Worseck, J. M., Schauer, N., Stienstra, R., Netea, M. G., Jahn, D., Pickkers, P., & Kox, M. (2020). Involvement of lactate and pyruvate in the anti-inflammatory effects exerted by voluntary activation of the sympathetic nervous system. Metabolites, 10(4), 148. ​

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