Wim Hof method: what research says and how to try it safely
The Wim Hof method — its breathing and cold showers — has become popular around the world. Here is what the method consists of, what studies have actually shown and which safety rules you must never skip.
Dutch extreme athlete Wim Hof became famous for swimming in icy water and climbing mountains in shorts. The Wim Hof method combines three elements: a special breathing technique, gradual cold exposure and mindset. Millions of people try it today — and it’s important to understand what is known about it and what remains, for now, a good story.
Wim Hof method explained: what does it consist of?
The basic breathing cycle looks like this: 30 deep breaths, then an exhale and a breath-hold until your body asks for air on its own, then a deep inhale held for 10–15 seconds. People do 3–4 of these cycles. The second element is cold, starting with 30 seconds of cool water at the end of a shower.
Wim Hof method science: which benefits are confirmed?
The best-known study was published in the journal PNAS in 2014. A small 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 a single small lab study. It can’t support the conclusion that the method “boosts immunity” for everyone in everyday life. Many people notice something else — a sense of alertness and calm after practice, and that’s reason enough to try it.
How do you try Wim Hof method breathing safely?
- Practice only sitting or lying down, on dry land. Never in water, in the shower or while driving.
- Mild dizziness and tingling in the hands can happen — if they’re strong, stop and breathe normally.
- Introduce cold gradually: first a contrast shower, then longer. More in our article Contrast shower.
- If you just want to relax, start with gentler techniques from our article Breathing exercises for stress.
Breathing and cold are only part of recovery: sleep and rest matter just as much, and heat can be alternated with cold, as described in our article Banya and sauna. For steady energy without caffeine, there’s Energy Enhancer, and the X39 patch, according to the company, supports the natural production of the GHK-Cu peptide for energy and recovery.