🔥 The Wim Hof Method: Hype or Healing? Here’s What You Need to Know
Breathwork is having a moment—and not just in yoga studios. From hospitals to boardrooms, professional sports arenas to mental health clinics, we’re in the midst of a modern breathwork renaissance. Among the many methods gaining attention, one stands out: The Wim Hof Method. As a unique combination of breathwork, cold exposure, and mindset training, it has gained popularity for its claims of boosting energy, focus, immunity, and stress resilience.
Let’s break it down—science, benefits, and contraindications.
The Breathwork: How It Works
At its core, Wim Hof breathing is a series of controlled hyperventilation followed by breath holds. Chuck McGee III, Better Yoga’s resident Wim Hof expert and the first American to help lead the WHM winter expeditions in Poland, likens it to “the gym for your breath”. One round looks like this:
30–40 deep, rhythmic breaths (inhale through the nose or mouth, exhale passively)
Exhale and hold your breath after the last breath for as long as you can without effort - don’t force the hold.
Inhale deeply and hold again for 10–15 seconds
Repeat for 3–4 rounds
What’s Happening In Your Body?
You decrease carbon dioxide (CO₂) levels and increase blood oxygen (O₂), temporarily shifting your body’s acid-base balance and exercising your blood vessels with constriction and dilation.
Multiple studies show that this can lead to reduced inflammation (Kox et al., 2014), improved CO2 tolerance, better blood vessel sensitivity, and heightened adrenaline (Zwaag et al., 2022)
It may enhance autonomic nervous system control, something previously believed to be unconscious
Cold Exposure: Why It’s Part of the Puzzle
After breathwork, practitioners often follow with cold showers or ice baths, which:
Boost circulation
Increase brown fat activation (which burns energy)
Trigger norepinephrine release—sharpening focus and mood
Research has shown that trained individuals using this method can influence immune responses, reducing symptoms of endotoxin exposure in a lab setting (Kox et al., 2014).
Mindset Training: The X-Factor
Wim Hof emphasizes focus and commitment—not just to endure cold, but to build inner control. This is the intersection of breath and willpower. Think of mindset as a mental muscle that, when trained, translates to everyday resilience. When you practice becoming the eye of the storm, you learn to sit with discomfort and self-soothe in the midst of challenge and chaos.
⚠️ Important Contraindications
While powerful, the Wim Hof Method may not be suitable for everyone. With any strong practice, you should consult with your doctor before beginning and avoid practicing if you:
Have epilepsy or a history of seizures
Are pregnant
Have cardiovascular issues (especially arrhythmia or high blood pressure)
Have respiratory conditions like COPD
Are prone to fainting or blackouts
Never practice near or in water (such as a pool or bathtub)—it can lead to shallow water blackout and drowning.
Lastly, we always recommend practicing your functional breathing exercises first. Learning to breathe through your nose with proper recruitment of the diaphragm during the day and while sleeping is crucial for success in more advanced techniques, such as the Wim Hof Method.
Breathe smart, start slow, and stay safe.