However, participants preferred sprinting after Wim Hof breathing compared with the control group, despite no measurable performance effect. A 2021 study of 15 amateur athletes found that a single session of the Wim Hof Method breathing had no effect on repeated sprinting performance. A more recent 2019 study examined the effect of a 8-week Wim Hof Method course on adults with axial spondyloarthritis, a type of inflammatory disease of the joints. The Wim Hof Method could have implications for treating inflammatory conditions, especially autoimmune conditions, and there’s a body of research to support this.
Asthma – Better breathing control and reduced inflammation5. A 2019 pilot study on depression found the method reduced depression symptoms in patients with treatment-resistant depression. The scans revealed he could activate his periaqueductal gray matter and maintain core body temperature through mental techniques and breathing. Participants maintained normal body temperature in extreme cold while their brains showed increased activity in pain management areas.
Furthermore, exclusion criteria included studies that discussed WHM but are not original experimental research or are not peer-reviewed, studies that included children under the age of 14, and studies that used methods similar to WHM, but not actually WHM, such as Tummo meditation. Hence, this review aims to identify and synthesise the results of the studies conducted on WHM on physiological and psychological health-related outcomes. The survey findings also claimed that the WHM had benefits for specific conditions such as stress, tiredness and fatigue, anxiety, depression, back pain, insomnia, arthritis, and chronic pain . Many studies, including case studies, randomised control trials (RCTs), and observational trials have been conducted on him and his method 5–16. According to Wim Hof, the creator of this method, a combination of these three pillars enhances a person’s autonomic nervous and immune systems, thus strengthening a person’s health and mentality. Exclusion criteria included studies that discussed WHM but are not original experimental research or are not peer-reviewed, studies that included children under the age of 14, and studies that used methods similar to WHM, but not actually WHM, such as tummo meditation.
In this blog, we will explain what stress is, how it can be positive and how to deal with it. Hear from 6 different Hoffers about what their practice looks like. And with it, a reminder that you hold more power over your own mind and body than you might think. These people’s minds were acutely in tune with their bodies — something we call "interoception" — channeling the oncoming wave of stimuli and redirecting it with poise and precision. A group of researchers from institutions in France and the UK took this as a starting point to see what years of dedicated Wim Hof Method practice actually does to the wiring inside our brains. Each has a fancy Greek-sounding name — delta, gamma, theta — and together they form a pattern that reveals how relaxed or amped up you are, how much brainpower you’re using for a given task, and how in tune you are with your body. A collaboration between French and British institutions and DMT Quest has shown that experienced Wim Hof Method practitioners have brainwave patterns completely different from those of beginners — adding strong new evidence to the Wim Hof Method’s stress-curbing potential.
Zwaag et al. showed that lactate and pyruvate play an important role in the anti-inflammatory response in WHM-trained participants. The only variation between the two groups was that serum cortisol levels normalised faster in WHM-trained participants . Furthermore, study quality was assessed using the RoB 2.0 risk bias tool for RCTs and the Scottish Intercollegiate Guidelines Network (SIGN) risk bias tool for cohort studies.
Your body activates stress response systems while you stay calm6. The breathing technique floods your body with oxygen, then removes carbon dioxide in a controlled way. Your body releases norepinephrine, a hormone that reduces inflammation2. Cold water forces your body to adapt and your immune system strengthens as a result. The method trains your nervous system, immune response, and stress reactions in ways scientists once thought impossible. More research is needed to truly understand how the breathing method works. Never practice breathwork in or around water, or while driving a motor vehicle.
This was due to the lack of a prior published protocol, small sample size, and complexity of blinding the participants and outcome assessors to the intervention. Thus, it would be interesting for future trials to investigate the effects of WHBM with retention alone on cytokine levels. This might be because hypoxia improves interleukin-10 release and reduces the pro-inflammatory response via improved adenosine release . There were no trials comparing WHBM with retention alone on cytokine levels.
Better sleep, reduced stress, and improved energy may support weight loss indirectly. Will this method help me lose weight? The breathing technique is not recommended for children under 18 because they may not understand the safety requirements. Can children practice the Wim Hof Method? Some practice twice daily for faster results. Cold showers provide the same benefits as ice baths.

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