![]() A 2022 study found that four weeks of Hof’s breathing method training didn't improve breathing efficiency in adolescent runners. When it comes to increasing performance, the research is less convincing. Chronic inflammation plays a role in many chronic conditions. The Wim Hof method also shows promise for increasing levels of the inflammation-fighting protein interleukin-10. That doesn’t mean it doesn’t work, but it hasn’t been studied as extensively as some other alternative wellness techniques.įor example, a 2014 study found that Hof’s method reduced flu-like symptoms and inflammatory proteins in subjects exposed to the E. There are several small studies showing that the method produces positive results. Check out complete instructions and recommendations before practicing. According to the Wim Hof Method website, this cycle can be repeated three to four times. When you feel a strong urge to breathe again, do so. Repeat 30 to 40 times in short, powerful bursts.Īfter the last exhalation, inhale one more time as deeply as possible. Inhale fully through the belly, then chest, then let the breath out, unforced. ![]() Here’s the Wim Hof method step-by-step:Ĭhoose a comfortable meditation posture: sitting or lying down. Like many breathing exercises, it’s best to practice on an empty stomach. Hof recommends engaging in breathwork just after waking or before a meal. So how does the Wim Hof breathing method work, exactly? What Is the Wim Hof Breathing Method?īreathing is one of the three elements of this training system. Post-Lyme Disease Syndrome symptom reliefĪlthough there appear to be several possible health perks linked to practicing the Wim Hof breathing method, it’s important to note that not all of these benefits have been verified by independent studies. Relief from arthritis, headache, and fibromyalgia symptoms Stronger immune response against pathogens The purported benefits of the Wim Hof method include: People can even become certified instructors.ĭozens of media outlets, including New Scientist, National Geographic Traveler, The Ellen Degeneres Show, and The Wall Street Journal, have covered the Wim Hof method. Hof’s method is now a business that features training opportunities, excursions, books, video courses, and more. Mindset or commitment: It takes time to develop skills, so patience and dedication are necessary. ![]() Cold exposure: Build up exposure to cold by taking regular ice baths or cold showers.Breathing technique: Use breath control to increase oxygen levels and gain control over the autonomic nervous system.Wim Hof’s “Method” contains three main pillars: Nicknamed “Iceman,” Hof holds a number of Guinness World Record titles for feats including swimming 26 feet under ice and running a half marathon above the Arctic Circle with no shoes, shirt, or jacket. Wim Hof is a Dutch extreme athlete known for breaking records for cold exposure. But what, exactly, is it?įirst, let’s take a look at the man behind the method. If you’ve been searching for the right technique to fit your needs, you may have stumbled across the “Wim Hof” breathing method. Studies show that certain breathing exercises can help to reduce anxiety, increase focus, and lower blood pressure. ![]() Breathwork can be a powerful component of self care. ![]()
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