Wim Hof, often nicknamed “the Iceman”, became famous for remarkable feats in extreme cold. He developed a method that combines breathing exercises, cold exposure and focused attention, and it has attracted a great deal of interest.
Here’s what the method involves, what researchers have explored and how to approach it safely.
The three parts of the method
Breathing. Rounds of deep, rapid breaths followed by a breath hold.
Cold exposure. Gradually getting used to cold, for example with cool showers.
Commitment and focus. Practising regularly with patience and attention.
What research has explored
In one well-known study, a small group of people trained in the method had a milder reaction to a substance that usually causes temporary flu-like symptoms, compared with people who hadn’t trained. The researchers suggested that the nervous and immune systems may be influenced more than once thought.
These findings are interesting, but the studies have been small and early. They don’t show that the method treats illness or replaces medical care.
The mind-body connection
Many people find that breathing practices and gentle cold exposure help them feel more alert, energised or calm. This reflects a wider truth: our thoughts, breath and body are closely connected. How we breathe can affect how we feel, and how we feel can affect our body.
Staying safe
The breathing can make you feel lightheaded or faint, so always sit or lie down, never practise in or near water or while driving, and ease into cold gradually, never alone in cold water. If you’re pregnant, live with a heart condition, epilepsy or high blood pressure, gentle slow breathing is the kinder choice; skip the strong rounds.
A gentler way to begin
If you’d like to explore the mind-body connection more gently, try this: sit comfortably and take five slow breaths, breathing out a little longer than you breathe in. Notice how your body feels afterwards.
How little is enough
This week, try one minute of slow, comfortable breathing each day. Notice any changes in how you feel.
For more, read Wim Hof breathing: how it works and how to try it safely.
There’s more along these lines on the Guides page.