Introduction

Does wearing shorts in 40 degree weather bother you? If not, try climbing Mount Kilimanjaro in that same pair of shorts. Seems impossible right? Well, not for Wim Hof. Nicknamed “The Iceman,” Wim Hof is an extreme athlete who has completed many feats regarding exposure to cold temperatures. And where is this all attributed to? While Wim Hof is sadly not a superhero born with cold-resistant powers, his superhuman abilities come from the Wim Hof method, a combination of mindful exercises like breathing, cold therapy, and commitment.

Rise of the Iceman

When Hof was 17, he found himself walking through a local park where he suddenly felt attracted towards a canal in the middle of the park and just decided to go in. After that, Hof was hooked. Since that day, Wim has done some sort of cold exposure every day. This feat turned into a daily routine, which then led him to attempt harder feats like staying in a container filled with ice cubes for almost two hours.

Part One: Breathing

The main pillar of the Wim Hof Method relies on the breathing technique in which he created. It’s recommended that one should practice the Wim Hof Method breathing right after walking, or before a meal due to the fact that this works best when on an empty stomach.

1. Get Comfortable

In order to complete the breathing technique successfully, it’s recommended that this should be done either sitting or lying down.

2. 30 Deep Breaths

After you’ve gotten yourself in a comfortable position, breathing deeply, with an inhale through the nose or mouth followed by breathing out through the mouth. When doing this, make sure to push the belly outward while breathing in.

3. The Retention Phase

After you’ve completed your 30th exhale, hold your breath for as long as you can until you feel the urge to breathe again. Reminder: stay safe during this and remember to resume breathing when it becomes necessary

4. Recovery Breath

After finishing the first phase of holding your breath, take one more deep breath and then hold your breath again for 15 more seconds.

5. Repeat

After completing the first cycle, it’s recommended to complete the full cycle 2-3 more times.

Part 2: Cold Therapy

In addition to the breathing exercises, another pillar of the Wim Hof method is cold therapy. Exposure to the cold is very beneficial for the human bost, as it helps with fat loss, inflammation reduction, and improvements to the immune system. Some good ways to start cold therapy is by taking a cold shower or an ice bath. However, it is recommended that you do some extra research on cold exposure before implementing it into your daily routine

Part 3: Commitment

The third pillar of the Wim Hof Method builds off of the other two previously mentioned. In order to participate in both the breathing and cold exposure, one must be fully committed to the task at hand. These feats require patience as well. Just doing them once isn’t gonna be as effective as one who does it repeatedly and is committed.

Here’s the Science

While originally Wim Hof’s feats seemed scientifically impossible, a series of studies actually proved that by using this method, one is able to voluntarily influence their autonomic nervous system. This was something that scientists thought to be impossible, until this study was done. After more research was done, it was also concluded that if one were to do the Wim Hof method, they would receive both mental and physical improvements. The Wim Hof method has been both linked towards both an increase in mental health on a mental standpoint and then an increase in immunity among other biological feats physically.

Conclusion

In all, Wim Hof’s method of breathing, cold exposure, and commitment has been proven to make massive improvements to your life that span both the mental and physical realms. People who use this method will see improvement to their well being, and maybe even be able to walk a half-marathon barefoot above the arctic circle barefoot just like Wim did!

Disclaimer

The information provided in this article is for educational and informational purposes only. It is not intended to diagnose, treat, or replace professional medical advice, diagnosis, or treatment. Before starting any new exercise or cold therapy routine, especially one as intense as the Wim Hof Method, it is important to consult with a healthcare professional, particularly if you have pre-existing health conditions or concerns. The Wim Hof Method involves extreme cold exposure and breath-holding techniques, which may pose risks to some individuals. Always listen to your body, and never push yourself beyond your limits. The results and experiences of individuals practicing the Wim Hof Method may vary, and the effectiveness of these practices is not guaranteed.

Sources

Wim Hof Method https://www.wimhofmethod.com/science Freeze the Fear with Wim Hof