The Wim Hof Method is one of the most popular breathwork techniques today. If you’d like to give it a try, here’s everything you need to know about the man and the method.
It’s difficult to have a conversation about breathwork without mentioning ‘The Iceman’ himself, Wim Hof. He’s captured the imagination of millions throughout the world with his positive message and incredible feats of endurance.
Extreme athletes, martial artists, footballers, runners, and yoga practitioners alike have benefited from practicing the Wim Hof Method. Used with common sense, and as part of a wider healthy lifestyle, it might be something you enjoy too.
Who is Wim Hof?
Wim Hof (born 20 April 1959), is a Dutch extreme athlete and motivational speaker, known for his ability to withstand freezing temperatures. He’s set multiple world records that merge ice and endurance, including:
- 16 March 2000, Hof set the Guinness World Record for farthest swim under ice, with a distance of 57.5 metres (188.6 feet).
- 26 January 2007, Hof set a world record for fastest half marathon barefoot on ice and snow, with a time of 2 hours, 16 minutes, and 34 seconds.
- 23 January 2009, Hof set the world record for longest time in direct, full-body contact with ice, with a time of 1 hour, 42 minutes and 22 seconds. A record he has set a total of 16 times.
Putting his body and mind through such extremes hasn’t come without injury or upset, but he continues to push the limits to this day, and share the power of breathing and cold exposure.
What is the Wim Hof Method?
The Wim Hof Method is based on three pillars: breathing, cold therapy, and commitment. It’s a structured, consistent practice that guides you towards a deeper connection with yourself and with nature.
Breathing and using cold, through cold showers and experiences, provides a boost of performance compared to anything that would be possible if the person had not done that.
Wim Hof
The method is taught via online video courses and immersive events. It’s said to offer a number of benefits that include increased energy, reduced stress levels, better sleep, heightened focus and increased willpower.
As with many popular health plans, the Wim Hof Method has its fair share of acolytes and detractors. It’s up to you to decide if it’s right for you and how it could fit into your life.
Wim is a passionate educator and does not shy away from scientific scrutiny. As long as you approach the method gradually and with common sense, it could be a valuable practice to incorporate.
How to begin the Wim Hof Method
You can begin by watching the Wim Hof Breathing Tutorial and Wim Hof Method Guided Breathing for Beginners on YouTube. That’s a great place to start and to get used to his teaching style. From there, you can take his free mini class and explore any other courses that you’re interested in.
There’s also a growing international network of qualified instructors that offer one-to-one coaching on the method.
I recommend picking up his books The Wim Hof Method and The Way of The Iceman.
The Wim Hof breathing technique
First, you’ll learn a specific method of controlled deep breathing. This can be practiced alone or in combination with cold therapy, in the form of a cold shower or ice bath.
The basic steps of the Wim Hof breathing technique are:
- Take in a strong inhalation through the nose.
- Let out a relaxed exhalation through the mouth.
- Repeat for 30 breaths.
- On the 30th breath, exhale to 90 percent and hold for as long as you can.
- When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing.
This counts as one round and the basic technique involves three consecutive rounds.
It might feel awkward at first, especially if you haven’t tried any kind of breathwork before, but through regular practice you will develop greater control of the breath, and enjoy the waves of air flowing through your lungs.
My experience with the Wim Hof Method
I’ve been practicing the Wim Hof Method for three years now and definitely feel the difference. Not specifically on the breathing side, but where breathing meets cold therapy. I had practiced both individually for years and the structure of the Wim Hof Method brought them together nicely.
The cold is really refreshing and energising. Combined with the breath, it establishes a deep focus and a heightened state of meditation. You feel relaxed but alive and motivated. Through the method, my tolerance and appreciation of the cold has improved. I’ve also noticed that it helps my recovery from harder training sessions.
During the practice I’ve noticed a number of sensations such as lightheadedness, ringing in the ears, seeing colors, waves of energy and the surfacing of strong emotions.
It’s not something I do exclusively, as I enjoy a wide variety of practices, but 1-2 times per week, especially on recovery days seems to work well.
Final thoughts
There’s a lot to learn from Wim as he’s as much a philosopher as he is an extreme athlete. The Wim Hof Method is well presented and entertaining and offers a number of health benefits for those who are consistent with it. Just be careful when approaching the extreme end of things.