Introduction

In the hectic day to day hustle of Western life, the art of breathing has emerged as a powerful coping tool. Modern science has shown various health benefits of daily breathing practices. The Wim Hof Method (WHM) particularly gained a lot of popularity in recent years, combining breathing and cold exposure. This article gives an easy introduction on how the method works and aims to give a practical guide on applying it. I will go through the main pillars of the technique and show how the method has the potential to reduce inflammation and stress.

How does the Wim Hof Method work?

The WHM roots in an ancient Tibetan breathing technique called “Tummo” that focuses on generating inner heat through advanced breath control [ 1 ]. The “iceman” Wim Hof developed his own technique in a similar fashion which combines breathing exercises, cold exposure, and mindset training [ 2 ]. Quite recently, several studies have shown promising results of the applied WHM in improving health and reducing stress and inflammation [ 3 ] [ 4 ]. It is shown, that Tummo or WHM can have significant benefits on the body, including the ability to control body temperature, enhance the immune system, and improve mental clarity [ 5 ]. The WHM works through three main pillars: Breathing, Cold Exposure, Mindset,

1. Breathing

Breathing is a crucial component of the WHM, especially when practiced before cold exposure, the second pillar of the method. The breathing technique involves taking 30 to 40 deep and powerful breaths, which are followed by holding your breath after the last exhale. Once the urge of breathing arises, you then take a recovery breath in and hold it for a short period. This entire process is repeated three to four times. You can find a guided breathing session by Wim Hof under: https://www.youtube.com/watch?v=tybOi4hjZFQ

1. Controlled Hyperventilation: 30 – 40 deep breaths
2. Breath Retention: Breath hold after last exhale (1-3 min.)
3. Recovery Breath: Recovery breath in and hold (15 sec.)

Now, how does this affect the body? During the hyperventilation phase, carbon dioxide (CO2) levels in the blood decrease because of the increased rate of breathing. CO2 is acidic, so its reduction causes the blood pH to become more alkaline (higher pH). Even though you take in more oxygen during hyperventilation, the lower CO2 levels make it harder for your body to release this oxygen. This can result in a mild shortage of oxygen in your tissues during the breath-holding phase. [ 2 ]

The combination of hyperventilation and breath retention stimulates the sympathetic nervous system, which is responsible for the ‘fight or flight’ response. This activation can lead to increased heart rate, adrenaline release, and elevated blood pressure. [ 3 ]

The breathing exercise not only prepares your body for the cold exposure but also helps in regulating your nervous system and improving oxygenation. By incorporating these breathing techniques, you enhance your ability to handle the subsequent cold exposure more effectively, maximizing the benefits of the WHM. [ 2 ]

2. Cold Exposure

The second pillar covers gradual exposure to cold. This can either be done by simple cold showers or ice baths in a more advanced setting. What does this mean for the body?

When the body is immersed in cold water, the heart rate and blood pressure rises significantly, which is a natural stress response, known as the already mentioned “fight or flight” response. The cold causes blood vessels to constrict, which increases blood pressure and forces the heart to pump harder and faster. This helps maintain body temperature and ensures blood flow to vital organs. This stress response is a survival mechanism to cope with the sudden cold. [ 7 ]

Furthermore, habitual exposure to cold is found to increasingly activate brown fat, a type of fat tissue that generates heat, which makes us survive the cold consequently. [ 6 ]

3. Mindset

The third pillar, Mindset, can be described as focus and commitment, combining the power of the mind and the body to control and enhance physiological responses. In the realm of personal development and peak performance, mindset often stands as a cornerstone. A strong, positive mindset is not just beneficial but essential for achieving extraordinary feats, whether it’s braving icy waters or overcoming personal challenges.

Wim Hof’s journey is one of enduring grief and depression following personal tragedies to breaking multiple world records in extreme conditions. The “Iceman” attributes much of his success to cultivating a resilient and positive mindset. In his book, he shares that his belief in his own capabilities, combined with determination, enabled him to push the boundaries of what was thought humanly possible [ 6 ].

The other pillars, Breathing and Cold Exposure, both contribute to Mindset and vice versa. When you go into the cold, you learn to get in tough with your mind. At the same time, when focusing on your mindset before going into the cold, your experience will be much more profound.

How can the Wim Hof Method reduce Inflammation and Stress?

In stressful situations, the body’s sympathetic nervous system activates to speed up the heart rate, pump more blood to necessary areas, and do whatever is needed to get the body out of danger. It has long been considered impossible to voluntarily influence the sympathetic nervous system. However, research on the WHM shows otherwise.

Kox et al. (2014) studied the effects of the WHM on the autonomic nervous system and the innate immune response. They trained a group of twelve people using WHM’s breathing techniques and cold exposure treatments. In a subsequent experiment, participants were injected with an inflammatory endotoxin that typically causes flu-like symptoms. Compared to a control group that was not trained in the WHM, the trained participants exhibited fewer flu-like symptoms, lower levels of proinflammatory mediators, and higher levels of plasma epinephrine. The trained group was able to voluntarily activate their sympathetic nervous system, showing anti-inflammatory mediators 200% higher and proinflammatory mediators 50% lower. This suggests that the WHM could positively influence conditions related to inflammation.

Another study by Muzik et al. (2018) aimed to understand the brain function that allows Wim Hof to withstand extreme cold exposure. It demonstrated that the Wim Hof Method (WHM) can activate areas in the brain associated with pain suppression, self-reflection, and well-being. In the study, brain imaging was conducted to measure the contributions of the brain and body in enabling Wim Hof to endure cold. He was placed in a special temperature-controlled suit and underwent fMRI (functional magnetic resonance imaging) and PET (positron emission tomography) scans. The results showed activation of the periaqueductal gray area (PAG) of the brain, which is linked to pain suppression, self-reflection, and well-being. The study suggests that the WHM might allow practitioners to develop a higher level of control over key components of the autonomic nervous system.

Conclusion

The WHM offers a practical and effective approach to managing stress and inflammation through its three main pillars: breathing exercises, cold exposure, and mindset training. Rooted in ancient techniques and supported by modern science, WHM has demonstrated significant benefits for both physical and mental health.

Breathing exercises of the WHM involve controlled hyperventilation and breath retention, which activate the sympathetic nervous system and create a controlled stress response, leading to increased resilience and well-being. Cold exposure trains the body to handle stress more effectively, enhancing blood flow, temperature regulation, and mood. Finally, the emphasis on mindset helps cultivate positive and resilient thought patterns, enabling practitioners to overcome challenges and achieve extraordinary feats.

Research by Kox et al. (2014) and Muzik et al. (2018) supports the efficacy of WHM, showing that it can reduce inflammation, enhance the immune response, and activate brain areas to suppress pain and generally feel better. These findings suggest that WHM can positively influence conditions related to inflammation and stress.

References

[ 1 ] Evans-Wentz WY (2002). Tibetan Yoga and Secret Doctrines. Pilgrims Publishing.

[ 2 ] Hof, W. (2020). The Wim Hof Method: Activate your full human potential. Sounds True.

[ 3 ] Kox et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. PNAS.

[ 4 ] Muzik et al. (2018). “Brain over body”–A study on the willful regulation of autonomic function during cold exposure. NeuroImage.

[ 5 ] Nestor, J. (2020). Breath. The New Science of a Lost Art. Penguin Life.

[ 6 ] Søberg, S., Löfgren, J., Philipsen, F. E., Jensen, M., Hansen, A. E., Ahrens, E., Nystrup, K. B., Nielsen, R. D., Sølling, C., Wedell-Neergaard, A.-S., Berntsen, M., Loft, A., Kjær, A., Gerhart-Hines, Z., Johannesen, H. H., Pedersen, B. K., Karstoft, K., & Scheele, C. (2021). Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men. Cell Reports Medicine, 2(10), 100408.

[ 7 ] Šrámek, P., Šimečková, M., Janský, L. et al. (2000). Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol 81, 436–442 .