How to, benefits, and more
This breathing method draws on the teachings of Wim Hof, an athlete and motivational speaker who believes exposure to cold can improve health. The method combines phases of hyperventilation with breath holding.
The method also involves exposure to cold in the form of ice baths or very cold showers.
Hof sees his method as a meditative approach to improving health and well-being. Its followers claim that hyperventilation leads to increased oxygen levels in the blood, which allows a person to hold their breath longer. However, previous research has
Read on to learn more about the Wim Hof Method, including how it works, and the benefits and risks.
The Wim Hof Method has three pillars:
- breathing exercises: Users begin with simple deep breathing exercises and short breath holds. The method transitions into periods of hyperventilation, followed by longer periods of breath holding.
- exposure to cold: The method also involves exposure to cold, initially through cold showers and eventually transitioning to ice baths. Practitioners use breathing techniques to better endure the cold.
- Obligation: Mastering the other two pillars requires a lot of patience and dedication.
A handful of studies have evaluated the Wim Hof Breathing Method. These studies attempted to measure the method’s ability to improve specific capacities, with mixed results.
Most of the studies were very small, meaning they cannot provide meaningful data.
in one
They found that the breathing method had the following effects:
- cause respiratory acidosis, a condition in which the blood contains too much carbon dioxide
- Against the diving reaction, which usually causes narrowing of blood vessels, increased blood pressure and a slower heart rate
- Release of concentrated red blood cells into the bloodstream, which could theoretically improve athletic performance
Most studies agree that the method does not improve athletic performance, at least in the short term.
A
The Wim Hof Method is a type of meditation. Generally meditation
On his website, Hof claims his method offers a number of benefits, including brown fat accumulation, fat loss, and reduced inflammation. Its most devoted followers claim that the method is life-changing.
However, because research on the method is relatively limited, scientists cannot validate these claims.
A small study from 2018 asked 16 people about their experiences with the method. They reported subjective benefits such as:
- improved mood
- reduction in anxiety
- more wellbeing
- a deeper connection to yourself
- better immunity
- less physical stress and tension
Several professional athletes who have adopted the method claim that it has improved their performance.
The basis of the Wim Hof Method is its breathing technique. According to Hof, beginners should start with:
- Find a comfortable position.
- Breathe deeply through your nose and into your stomach.
- Exhale, then immediately inhale again.
- Do 30-40 such breaths.
- Hold your breath until you feel the urge to breathe again.
- Take a deep breath and hold for 15 seconds.
- Repeat 4-5 times.
Hof says individuals should do the practice daily.
As a person gets used to the method, their initial 30-40 breaths should get closer together so they hyperventilate while still breathing as deeply as possible.
Advanced practitioners can begin using the method while taking a cold shower.
When a person becomes even more comfortable with the method, they can take ice baths while doing the breathing exercises. Hof argues that a specific set of teachable advanced techniques can help a person tolerate extremely cold temperatures or improve their athletic performance.
Hof warns that hyperventilating may make users feel dizzy, tingly, or light-headed.
hyperventilation poses
- Reduction in blood flow to the brain, depriving it of oxygen
- Causing fainting due to lack of blood flow to the brain
- with a deleterious effect on the brain in people with a traumatic brain injury
People who lengthen the breath-hold portion of the technique can also deprive their brain of oxygen, increasing the risk of fainting or hypoxic brain injury.
It is important to note that this method is not safe in water or in any context where loss of consciousness could be dangerous. This includes cold showers when a person is alone and could fall.
Some people who practice the Wim Hof Method report trouble sleeping. In people who are prone to anxiety, hyperventilation can also increase feelings of anxiety or even trigger a panic attack.
The Wim Hof Method is an alternative health practice and style of meditation. It has quickly gained popularity in the alternative health community, as well as some health and wellness advocates.
As with most forms of meditation, the Wim Hof Method can offer some health benefits. However, hyperventilation is not safe for everyone, and people with a history of fainting should consult a doctor before trying this method.