A few months ago I went to a workshop on the Wim Hofmethod which culminated intaking an ice bath. Since then I’ve been using the breathing method for taking cold showers and find it really helps to be able to settle into the experience and enjoy it rather than finding it unpleasant. I’ve wanted to explore it in more detail and this week was watching thesevideos where Wim Hofdescribes how to breathe to prepare for the ice bath/cold shower and then the follow up exercises to do before getting into the cold water. Thebreathing method in itself will be very beneficial even if you don’t go on to take a cold shower, as it helps to regulate the body.
Why take a cold shower? Below are some of the benefits:
•aids fat loss by causing brown fat to be burnt up and the production of white (good) fat.
•helps treat anxiety, depression and helps with stress management
•increases lifespan
•strengthens nervous system
•strengthens immune system
•regulates blood sugar levels
•improves sleep quality
•increases will power
•increases growth hormones and testosterone
•decreases inflammation
Since starting this a few months ago I’ve found I have become more productive and feel more energised and alert. Set backs seem easier to deal with….after all, I’ve started my day by facing the most unpleasant part of it by stepping into an icy cold shower, after that it only gets easier! I’m also noticing a greater sense of purpose and focus as it takes a moment of determined intention to step into the water.
The video below takes you through the method, which can be an effective morning meditation taking only 5 – 10 minutes.
- Do not do this breathing method in a swimming pool, driving or operating anymachinery – it may result in you feeling light headed or dizzy.
- Do the breathingon an empty stomach.
- Breathe in through the nose and out through the mouth.
Lie down and take breaths into the belly, then allow the breath to fill the chest, and finally fillthe head – as if the breath were coming all the way into your skull. Then breathout through your mouth but without fully emptying your lungs. Your in breath will be longer than your out breath.Do 30 of these breaths, then breathe outand hold for as long as possible with your breath out. When you need to breathe in take a breath and hold for 15 seconds. Then start round 2. Do three or four rounds. Then lay and feel the experience.
It’s natural to feel light headed, to feel tingles and to hear sounds. Just keep breathing.
You can then go on to take a cold shower if you wish. If you do this then follow the next video and do the exercises after doing the breathing in the video above.
Breathe to a rhythm of 4 in and 8 out as you do the horse posture. Then keep this 4/8 rhythm going as you get ready to step into the shower. Breathe in before going into the water, step into the cold water as you hold your breathe and slowly breathe out for a count of 8, breathing in for a count of 4 and keeping this 4/8 rhythm going.
After a few minutes of being under the cold water leave, dry yourself and then do a faster paced horse stance set of 4/8 breaths if you need to warm yourself. You may find you are able to start to warm your body as you are in the water just through the breathing.
When I did the ice bath workshop I didn’t feel cold as my body felt so warm from doing the horse stance exercise before getting in, and then the 4/8 breath kept me feeling at ease as I lay in the water. There is a Tibetan practice for warming the body when meditating in cold conditions and this seems to be similar, tapping into the ability to generate heat from within the body.
For a more detailed set of instructions you can visit Wim Hof’s website.
The video below guides you through the breathing method….the pauses are for 2 minutes so trust your own body and if you need to take a breath in do so, but explore how you can extend the pauses until you can hold the breathe out for 2 minutes. Remember you are not fully emptying your lungs as you breathe out, just letting it go.
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FAQs
One of the main health benefits of the method is stress relief. Practicing Wim Hof his method is therefore pre-eminently a great anti-stress technique.
Does Wim Hof method reduce stress? ›
One of the main health benefits of the method is stress relief. Practicing Wim Hof his method is therefore pre-eminently a great anti-stress technique.
What is the Wim Hof breathing method good for? ›
According to the Wim Hof website, following this technique can lead to a wide variety of health benefits. These include: More energy in your everyday life. Reduced stress levels — which can help with conditions like anxiety and depression.
What are the three pillars of the Wim Hof Method? ›
There are three pillars at the core of the Wim Hof Method. These pillars are breathing exercises, commitment, and controlled exposure to cold.
Who should not practice the Wim Hof Method? ›
We advise against practicing the WHM if you are dealing with any of the following: Coronary heart disease (e.g. Angina Pectoris; Stable Angina) Cold urticaria. Epilepsy.
Does deep breathing actually reduce stress? ›
Breathing exercises can help you relax, because they make your body feel like it does when you are already relaxed. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax.
How to do Wim Hof breathing properly? ›
How to do it
- Find a comfortable position.
- Breathe in deeply through the nose or mouth and through the belly to the chest. ...
- Exhale through the mouth, then immediately breathe in again.
- Take 30–40 such breaths in short bursts.
- Take one final, deep inhalation then let the air out and stop inhaling.
You'll want to avoid this type of breathwork if you have a history of:
- Cardiovascular issues.
- High blood pressure.
- Recent injury or surgery.
- Any condition requiring regular medication.
- Panic attacks.
- Psychosis and seizure disorders.
Yes, Wim Hof's Methods may support weight loss. Hof's method comprises three pillars: breathing, cold therapy and commitment. Evidence suggests that both breathing techniques and cold therapy can have beneficial effects on your metabolism and may be helpful in supporting your weight loss journey.
Can you do the Wim Hof Method at home? ›
The method includes three main pillars: breathing exercises, cold exposure, and commitment. While some of the equipment and products that are sold online in connection with the Wim Hof Method may be helpful for some people, it is possible to practice the method at home without purchasing any specialized equipment.
ADHD: Cold exposure through ice baths and the Wim Hof Method may temporarily improve focus and attention by stimulating the sympathetic nervous system. This acute effect could be beneficial for individuals with ADHD.
Is Wim Hof good for the brain? ›
“It has been shown to help with depression, anxiety, mood, mental focus, and pain management.” The goal of the Wim Hof Method breathing technique is to teach you to develop mastery over your nervous, immune, and cardiovascular systems to help you be happier, stronger, and healthier.
How often should you do Wim Hof breathing? ›
Wim Hof suggests that you practice the breathing exercise for 20 minutes every morning. During the rest of the day, remember to bring your attention to your breath. Focus on deeper breathing from the diaphragm. As you progress with the morning practice, you can use the breathing in different ways, at your own pace.
Should you do Wim Hof before bed? ›
The breathing exercises of the Wim Hof Method are maybe a bit too heavy before you go to sleep. We advise you to practice the breathing exercises in the morning, shortly after waking up, and on an empty stomach.
How safe is the Wim Hof Method? ›
While cold water immersion therapy may offer some potential benefits, it may not be safe for everyone. A 2022 lawsuit was filed against Wim Hof after a teenage girl drowned and other people have allegedly drowned after practicing this form of cold water exposure.
Does cold therapy reduce stress? ›
Cold water therapy regulates the release of hormones, which is important because hormone imbalances can lead to a variety of health problems, such as anxiety, depression, and weight gain. Overall, ice baths affect your hormones by: Reducing cortisol - the stress hormone.
What is the most stress relieving activity? ›
Examples include walking, stair climbing, jogging, dancing, bicycling, yoga, tai chi, gardening, weightlifting and swimming. And remember, you don't need to join a gym to get moving. Take a walk with the dog, try body-weight exercises or do a yoga video at home. Pencil it in.
What is the best type of breathing to combat stress and anxiety? ›
4-4-4 breathing, commonly known as box breathing, is one of the easier breathing techniques you can practise to help you calm anxiety. It's perfect as a quick fix for reducing stress, by distracting your mind and body. In fact, if you've taken a minute to breathe deeply then you've likely come close to box breathing.
Does the Wim Hof Method release adrenaline? ›
Their findings, published in PLOS ONE, suggested that the most prominent changes seen in people practising the Wim Hof method were an increase in the stress hormone adrenaline and anti-inflammatory chemicals called cytokines, and a reduction in pro-inflammatory cytokines.
