What is Wim Hof method?

Wim Hof is a Dutch extreme athlete, also known as Iceman because of the many records he broke thanks to his resistance to cold. He holds many incredible records such as the longest ice bath, fastest half marathon on an ice- and snow-covered ground and climbing to the top of Mount Kilimanjaro in 2 days, wearing only shorts and shoes. He says he owes his ability to endure the cold to the Wim Hof method, which allows him to control his blood flow and cardiac rhythm.

The Wim Hof method allows Hof to control his autonomous nervous system and increase his resistance to many difficult conditions. The steps are as follows:

  • Sit or lie down in a comfortable position. It’s recommended to lie down in case of dizziness or fainting. If you are sitting, make sure to sit upright so that you can fully engage your lungs and diaphragm.
  • Start taking deep, powerful breaths through the mouth or nose that fill your lungs. Exhale through the mouth without pushing the air. Count an inhale and exhale as one, repeat for 30-40 times.
  • After your last repetition, take a final deep breath. Exhale fully and hold your breath for as long as you can.
    When you feel the urge to breathe again, take a deep breath and hold it for 10-15 seconds.
  • Repeat these steps for 3 or 4 times. (Deep breathing for 30-40 times, holding the breath, inhaling and holding the breath for 10 seconds)
  • Once this intense session is finished, you can meditate and relax.
  • Wim Hof breathing method is known to have many benefits for mental and physical health. Among these are strengthening the immune system, reducing the symptoms of stress-related disorders such as fibromyalgia syndrome, decreasing stress, improving sleep quality, increasing physical and mental stamina, relieving migraines, and boosting concentration.

    According to Wim Hof, it’s best to practice this breathing technique in the morning. Practicing the Wim Hof method on an empty stomach first thing when you wake up can help you kickstart your day.