The Wim Hof breathing method has spread around the world in recent years and has become a genuinely popular technique. This is no surprise, as it offers plenty of health benefits, calms the mind and helps prevent a wide range of illnesses. We will tell you how to get started with the method and share the 4 TOP benefits of this breathing.
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The Wim Hof breathing method, does it work?
Wim Hof (nicknamed the Iceman) promotes this breathing method and also trains other instructors (if you like, you can become an instructor of this method too). He recognises its great effects and wants to pass them on.
This is not some esoteric method without evidence behind it. On the contrary, Wim Hof himself, and later other instructors of this method, carried out several experiments, studies and research projects together with scientists, thanks to which the Wim Hof breathing method has also become scientifically recognised. Its healing and preventive effects on our body, immune system and mental health have been demonstrated, but we will come to that later.
Scientists have even confirmed that we can consciously influence autonomic processes in the body that were previously considered beyond our control. Wim Hof has therefore managed to overturn established thinking and show how important even such ordinary processes as breathing are.
Getting started with Wim Hof breathing
If you immediately pictured a bath or pool full of crushed ice and already have your swimsuit ready, you can put it back in the wardrobe and return the ice to the freezer. Photos of people in ice baths may be what most often fills people’s Instagram profiles, and people often think that this is what it is all about, but it is something of an illusion.
Much more important than plunging into an ice bath for a few minutes is the breathing technique itself and a certain kind of meditation that goes with it.
Of course, it is also linked to cold exposure, but especially for beginners it is very important to master your breath and mind first. Cold exposure that is too fast or done incorrectly can also seriously harm you, so we will start gradually.
But now let us look at the method itself. The breathing is never done in water, because with such intense oxygenation of the body you can easily feel dizzy, which would make being in the water dangerous. It is also common to experience blocked ears, tingling in the body or parts of it, and other sensations. None of this is dangerous and you can fully enjoy how your body responds.
How to breathe correctly
- Lie down: if you find it comfortable, you can also sit, but it is best to lie on a comfortable mat.
- Relax completely : relax all the muscles in your body, especially your shoulders, face and stomach.
- It does not matter whether you breathe through your mouth or nose: Wim Hof says it makes no difference how you get air into your body, so try out what suits you better.
- Warm up your lungs : some people skip this step, but you can include it. Three deep breaths in and out are enough to warm up your lungs and prepare them for activity. After that, you can start the breathing itself.
- 30 breaths in and out : now start breathing and repeat thirty times. Each inhale should be really deep, first into your stomach, then into your lungs and finally all the way up to your throat. The exhale only needs to be gentle and natural, as some air will simply remain in your body. Then again a strong inhale and a gentle exhale.
- One full breath in and out : breathe in very deeply again and this time breathe out completely.
- Breath hold : take a full breath in again, breathe out gently as during the 30 breaths, and hold your breath. The oxygen left in your body will help you go surprisingly long without breathing in. You can time how long you can hold your breath. As soon as you feel the need to breathe in, take a deep breath, hold it for a moment and breathe out.
- Repeat for 3 or more rounds.
Because the inhales go really deep into the whole upper half of the body and the exhales are only half breaths and gentle, oxygen builds up in the body and blood circulation increases. You may feel warmth, which is then used during cold exposure.
Oxygenation also brings various sensations, such as ringing in the ears, tingling or even images before your eyes. Happy hormones are released, so your mood will improve noticeably and you may even laugh for no reason.
Once you have mastered the breathing, you can move on to the next step, which is meditation. It should accompany the breath hold in particular, but if you can manage it, you can also meditate during the breathing itself. Try to slow down your thoughts, simply observe them and summon warmth. Also observe your body and its tension, and release it out of your body with each exhale.
And what about cold exposure itself?
After 3 to 4 rounds of breathing, it is time for cold exposure. Start gently and definitely do not jump straight into ice-cold water. A cold shower is great, but I would rather recommend a bath or a lake, where you can immerse yourself up to your shoulders and stay for several minutes. In a city flat, however, you probably will not have anywhere to immerse yourself, so you can at least take a cold shower in the morning.
Always listen to your body and notice your limits. Once you start overcoming them, you can progress further. The whole method involves stepping out of your comfort zone, which is absolutely great for personal growth and development.
Who is the Wim Hof breathing method not suitable for?
The Wim Hof breathing method is suitable for almost everyone and you can start straight away, but there are nevertheless some limitations. Because it involves holding the breath, it is not suitable for pregnant women, for whom I would rather recommend yoga breathing.
It is also not recommended after a heart attack or stroke, for people with serious heart problems and high blood pressure, or for people with epilepsy.
However, if none of these problems affects you, it is a completely safe method.
4 benefits of the Wim Hof method
The best way to discover the great qualities of this breathing method is to actually try it for yourself and see how you feel afterwards. The Wim Hof method has a great many benefits, and most of them have also been scientifically confirmed.
1. Better immunity
The effects of the Wim Hof method on immunity are almost unbelievable. Wim Hof himself took part in a study (later confirmed by other volunteers) in which he had an endotoxin injected into his vein and through breathing was able to boost his immunity so much that he only had a headache and no other symptoms appeared. By contrast, the control group, which received the same dose, experienced the illness in full force, with fever, pain and vomiting.
I really do not recommend trying this experiment, but the important lesson from it is the incredible power and immune support you can gain through regular breathing practice.
2. Helps with mental strain and stress
Another great benefit that probably all of us will appreciate is relief from mental strain and stress. As the Wim Hof breathing method is a form of meditation, it also greatly helps with setting your mindset and slowing down your thoughts.
It even works as a kind of reset button, and with long-term practice of this method you feel reborn. It also greatly helps with mental health conditions such as depression and anxiety.
Tip: If it does not distract you, you can play meditation music while practising this technique and deepen your experience.
3. Cold exposure
Cold exposure causes the human body to produce brown fat. You do not need to worry about gaining weight. Unlike ordinary white fat, brown fat releases energy faster and more efficiently instead of storing it. It is typical of toddlers, but it can be restored at any age. Cold tolerance is great not only for strengthening immunity, but it also improves mood and physical fitness.
4. Inner peace
However, the greatest benefit is considered to be the inner peace you find within yourself. It is a truly powerful and effective method. In your first moments in ice-cold water, you cannot think of anything other than your body and perhaps how unpleasant it is.
Once you get past those first moments and thoughts, however, you start to feel truly only yourself and your calm. And that can change a great deal.
Simply put, the Wim Hof breathing method brings plenty of benefits for your body as well as your mind. Many people who start the method do not easily stop, which speaks for itself. These people even say they can tell on days when they have not done the breathing, and they immediately try to make up for it. Will you try breathing like the Iceman too?
