The Wim Hof Method Explained

The Wim Hof Method, also known as the Wim Hof breathing technique, is a controversial practice that has been promoted as a way to improve your health and well-being.

Wim Hof is a Dutchman who has set multiple world records related to marathon running and extreme cold weather exposure. What makes him unique is his ability to use his breath to control his autonomic nervous system, which allows him to achieve feats like running a marathon in shirt sleeves while standing in an ice bath.

Proponents of the Wim Hof breathing technique claim that it can help you achieve greater physical and emotional health and even help you live longer. Some people believe it can help with depression, anxiety, and pain. But does the Wim Hof Method work? And is it safe? Here's what you need to know about this unusual way of breathing.


What is Wim Hof breathing?

The Wim Hof Method is a breathing technique that is said to help you control your autonomic nervous system. The theory is that you can influence your sympathetic and parasympathetic nervous systems by controlling your breathing. In turn, this helps you improve your physical and emotional health.

The Wim Hof breathing technique involves taking deep breaths through the nose and exhaling forcefully through the mouth. It is said to help increase lung capacity and improve oxygenation. It may also help release toxins from the body and boost the immune system.

Wim Hof believes that his method can help you achieve a "state of inner peace." He claims that it can also help control stress levels, increase energy levels, and improve sleep.

There are three main components to the Wim Hof technique:

  • Breathing. The first step is to learn the proper way to breathe. Take deep breaths through the nose and exhale forcefully through the mouth. You should do this for about 30 seconds.
  • Cold therapy. The second step is to expose yourself to cold temperatures. You can take a cold shower or immerse yourself in a cold bath. Wim Hof recommends doing this for 2–3 minutes.
  • Commitment. The third and final step is to commit to the Wim Hof Method. You should practice breathing exercises and cold therapy regularly.

Health benefits

The Wim Hof breathing technique is said to offer a variety of health benefits:

  • Boosts immunity and reduces inflammation. A 2019 study assessed if using the Wim Hof Method could help people with an inflammatory joint disease called axial spondyloarthritis. The study compared a group receiving 8 weeks of Wim Hof training to a control group. The participants in the Wim Hof training group had a reduction in inflammatory markers, which indicate inflammation in the body. These results suggest that this breathing approach could be useful in managing inflammatory and autoimmune conditions.
  • Helps with high altitude adjustment. A group of 26 people used the Wim Hof breathing technique while hiking Mount Kilimanjaro. The method helped reduce acute mountain sickness (AMS) symptoms. Therefore, the method could benefit people adjusting to high-altitude environments.
  • Increases athletic performance. Proponents of the Wim Hof technique are confident that it can increase athletic performance. However, the results of the research are mixed. A 2021 study with 15 amateur athlete participants found that a single session of the method did not affect sprinting performance. Conversely, a 2020 study of cycling performance found that a single session of Wim Hof breathing improved VO2 max. This measurement of the maximum amount of oxygen someone can use during exercise indicates aerobic endurance. In addition, all of the participants in the Wim Hof breathing group successfully completed the exercises, while five of those in the control group were too fatigued to finish.
  • Allows for control of the nervous system. In 2018, researchers published a case study of Wim Hof and found that he could tolerate extreme cold by triggering an artificial stress response in his body. In other words, Hof used mind over matter to induce a stress response and voluntarily control his autonomic nervous system to help him endure the cold.
  • Other benefits. There are studies currently ongoing in the Netherlands on the Wim Hof approach. The research aims to determine the effect of the method on pain, inflammation, and mental health.

How to perform the Wim Hof technique

Most people use only the top layer of their lung capacity when they breathe. The Wim Hof Method is a way to access the full potential of your lungs by taking deep belly breaths.

The practice involves 30 deep and rhythmic breaths, followed by two breath-holds. Here are the steps:

  1. Sit comfortably so you can expand your lungs freely without feeling any constriction.
  2. Take 30 power breaths. Close your eyes, breathe in deeply through your nose, and exhale forcefully through your mouth. You should feel your stomach rise and fall with each breath. It may help to imagine you're blowing up a balloon. Keep a steady pace and use your midriff fully. It's normal to feel lightheaded or tingling sensations.
  3. With the final exhale, don't breathe out fully. Hold on for as long as you can without inhaling further. You may find it helpful to pinch your nose. As you practice, this breath-retention time increases. When the urge to breathe becomes uncomfortable, inhale fully and hold for 10 seconds before releasing.
  4. Inhale as fully as you can and feel your chest expanding. Hold the breath for 10 seconds and exhale. This completes round one. You can repeat the cycle three more times.
  5. Enjoy the relaxed, meditative feeling that follows.

Throughout the breathing exercise, remember to relax your jaw and muscles in the upper body, or you could experience tension headaches.


The Wim Hof practice isn't recommended if you have certain medical conditions, including:

  • Seizures
  • Respiratory problems, such as asthma or bronchitis
  • Stroke
  • High or low blood pressure

People who are pregnant or taking any medications should consult their doctor before trying the technique.



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