Wim Hof method: what research says and how to try it safely

The Wim Hof method is based on rounds of deep breaths followed by a breath hold, practiced sitting or lying down, often combined with gradually getting used to cold. Dutch extreme athlete Wim Hof became famous for ice-water swims and mountain climbs in shorts, and today millions of people try his method. It's important to understand what's actually known about it and what remains a good story — and to follow the safety rules.

Wim Hof method: what does it include?

The method combines three elements: a special breathing technique, gradual cold exposure and mindset. Breathing is the best-known part, while cold is introduced very carefully, starting with 30 seconds of cool water at the end of a shower.

Wim Hof method breathing: how to do it?

The basic round is simple, but you should only do it in a safe position — sitting or lying down.

• Take 30 deep breaths at a calm pace: full inhale, relaxed exhale.
• After the last exhale, hold your breath until your body asks for air on its own.
• Take a deep breath in and hold it for 10–15 seconds.
• Repeat 3–4 of these rounds, then breathe normally for a few minutes.

Wim Hof method science: which benefits are confirmed?

There's not much confirmed data yet: the main study is a single, small one. It was published in PNAS in 2014. A group of healthy volunteers was trained in the method and then given a harmless bacterial component that triggers a brief flu-like reaction. The trained participants had higher adrenaline levels and a milder inflammatory response and symptoms than the control group.

The result is interesting, but it's one lab study. You can't conclude from it that the method "boosts immunity" for everyone in everyday life. Many people note something else — feeling alert and calm after practice — and that's a good enough reason to try it.

Wim Hof method benefits in everyday life?

Most often people describe subjective feelings: alertness, clarity and a sense of having "reset." That's personal experience, not a proven effect, but for many people that's exactly what matters.

• A short ritual that helps you start the day focused.
• A few minutes of attention to your breath instead of your phone.
• A gradual habit of feeling calmer about cool water.

If you feel anxious, very dizzy or tired after practice, that's a signal to reduce the number of rounds or choose a gentler technique.

Wim Hof breathing: morning or evening?

Most people practice in the morning, before breakfast: the technique is energizing, and it usually brings a surge of alertness. Practicing on a full stomach is less comfortable, so wait a while after eating.

Wim Hof breathing before bed: is it a good fit?

For most people it's not the best choice before sleep: the technique is energizing and tends to wake you up. In the evening, slow breathing with a longer exhale is more fitting.

If you'd like a breathing practice before bed, check out "Breathing techniques for sleep". And if you just need to release tension during the day, start with the gentle techniques from "Breathing exercises for stress".

How to try the Wim Hof method safely?

• Practice only sitting or lying down, on dry land. Never in water, in the shower or while driving.
• Mild dizziness and tingling in your hands can happen — if they're strong, stop and breathe normally.
• Introduce cold gradually: contrast showers first, then longer. More on this in "Contrast showers".
• Don't combine breathing rounds with cold water immersion. If you're curious about winter swimming, read "Cold water swimming for beginners" first.

Breathing and cold are only part of recovery: sleep and rest matter just as much, and you can alternate heat with cold, as described in "Sauna and banya for recovery". For steady energy without caffeine, there's Energy Enhancer, and the X39 patch, according to the company, supports natural production of the GHK-Cu peptide for energy and recovery.