The Wim Hof Method - An Overview

The Wim Hof Method - An Overview

‘The Ice Man’, Wim Hof, is known for his countless ice endeavours and 26 world records, including the longest time immersed in ice (1 hour 44 minutes), the fastest half marathon, barefoot on snow (2 hours 16 minutes and 34 seconds) ad the fastest time scaling to the summit of Mount Kilimanjaro (31 hours and 26 minutes).

Hof has also completed a full marathon in the Namib Desert without water and a full marathon above the artic circle in nothing but a pair of shorts.

Wim attributes his ability to perform these phenomenal feats through his ability to control his immune system, core body temperate and ability to increase his stamina via his deep breathing and cold therapy regime.

Wim and his team now teach this regime, which is unsuprisingly called, 'The Wim Hof Method'.

A high level glance at the Wim Hof method;
  1. Breathe in and out at a slow, controlled pace 30 times.
  2. Breathe in fully and rapidly, inhaling completely.
  3. Breathe out by releasing the pressure - do not force exhale -.
  4. Repeat circa 30 times until the oxygen rush - tingling- can be felt.
  5. Exhale fully and hold until your reflex causes you to gasp deeply for breath.
  6. Hold this full gasp in for 15 seconds.
  7. Exhale fully.
  8. Repeat the full process 4 times.
What can you expect immediately after following these steps?

Note - Whilst there has been scientific research conducted on Wim How and his followers - as covered later in the post- as far as we can conclude, the claimed benefits are, at present, just claimed.

  1. Pumps the body with vital oxygen.
  2. A feeling of inner peace.
  3. A rush of energy and feel good hormones.
  4. Lowered inflammation.
  5. Eventual control over immune and nervous system.
Acclaimed benefits through continued practice;

Nervous and Immune system control leading to increased energy, better sleep, heightened focus & determination, improved sports performance, reduced stress levels, greater cold tolerance, faster recovery, enhanced creativity, improved metabolic efficiency, increased growth hormone and inner peace.

Wim Hof Studies;

In 2014 Matthijis Kox, a fellow dutch researcher ran the first scientific evaluation on people who had followed Hof’s training regimen for 10 days and documented their ability to be less affected by fever, nasusea and inflammation. -

Whilst it is thought these benefits lend themselves to the release of adrenaline caused by breathing spiking the anti-inflammatory proteins, cytokines, no conclusion has yet been made.

Wim himself believes that by taking conscious control of our breathe we can optimize our bodies neurotransmitters and manipulate their actions.

Find out more;

Wim Hof and his team run workshops and expeditions to train and practice these techniques, more details can be found at