Wim Hof Method


The Wim Hof Method is a powerful combination of cold exposure, breathwork, and mindset training. The WHM has gained worldwide recognition for its potential to enhance physical and mental well-being. By incorporating controlled breathing techniques, exposure to cold environments, and mindfulness practices, the Wim Hof Method aims to boost the immune system, improve circulation, increase energy levels, and enhance overall resilience.

If you’ve been keeping it all up to date with the latest goings on in the world of health and well-being in the past few years, then you’ll have heard of the Wim Hof Method. Interest in the method, which has been around for more than a decade, has risen considerably over the past few years and even has a Hollywood moving coming out soon.

If you’re wondering what the Wim Hof Method is all about, then this is the page for you. In this blog, we’ll provide something of a cheat sheet for the Wim Hof Method, including what it is, where it came from, what it involves, the reported benefits, and more.

If we always choose comfort, we never learn the deepest capabilities of our mind and body – Wim Hof.

What Is The Wim Hof Method?

Wim Hof
Wim Hof – The creator of the Wim Hof Method

The Wim Hof Method is the creation of Wim Hof. A Dutch extreme athlete commonly known as “The Iceman,” Hof developed his breathing technique following the death of his wife in the mid 1990’s. His extensive breathing training has allowed Hof to break a whole host of cold exposure records; he’s run half marathons in the Arctic Circle barefoot, summited Mount Kilimanjaro in shorts, and stood in a container covered with ice cubes for nearly two hours. In other words, he’s done things that you wouldn’t think were possible.

So how does he do it? It’s all down to the Wim Hof Method. While Hof’s individual physicality may play a role in his ability to achieve seemingly impossible things, he claims that there’s nothing overly special about him. It’s all down to his technique, which he says anyone can learn.

And learning it, they are. The Wim Hof Method is known the world over and has attracted thousands of practitioners. While many people learn the method by attending in-person classes, it’s also possible to follow the method without professional guidance. After all, while the benefits of the method are extensive, the actual program is almost amazingly simple. There are only three primary components of the method and one of those components is simply commitment.

Primarily a breathing technique, the Wim Hof Method is said to have a radical impact on a person’s physical and emotional health because of its impact on the autonomic nervous system. Hof claims that the method allows him to achieve an intense level of inner peace, as do many people who have incorporated the method into their lives.

The Three Pillars of the Wim Hof Method

The Wim Hof Method rose in popularity, in part, because of its simplicity. There are only three “pillars” to the method. Once you put the three components together, you should begin to notice significant benefits, according to Hof.

Let’s take a look at those three pillars in closer detail.


Breathing - Wim Hof Method

Breathwork is the founding pillar of the Wim Hof Method. We breathe many thousands of times a day, yet the vast majority of us are doing it incorrectly. The Wim Hof Method incorporates a special technique that helps to stimulate the nervous systems. While there are varying aspects to breathwork under the Wim Hof Method, the primary technique involves taking deep inhales and exhales. According to Hof, his breathwork technique results in reduced stress, improved energy levels, and an elevated immune response.

Cold Exposure

Cold Exposure - Wim Hof Method

The second pillar of the Wim Hof Method is cold exposure. This can be in the form of cold showers, ice baths, or swimming in cold — or even freezing — lakes. Many people begin this part of the method by turning their shower tap to cold for the final 30 seconds of their otherwise hot shower, before gradually building up. Cold therapy has been shown to have an impact on fat loss, hormone levels, and sleep quality. It’s also this part of the method that’s responsible for the production of the feel-good chemical endorphins.

Mindset and Commitment

Mindset - Wim Hof Method

The final pillar of the Wim Hof Method is a commitment to the method. While many people notice some of the benefits straight away, for others it takes time. Even the people who get instant results have to stick with the method to unleash its full potential. The mindset component requires that practitioners show patience and determination on their way towards mastering the method. While this aspect of the method is primarily included to allow the other two methods the time to make an impact, it’s also beneficial on its own — it teaches the practitioner to value long-term goals over short-term satisfaction and promotes improved willpower.

The Benefits of the Wim Hof Method

The Wim Hof Method is simple — but that alone wouldn’t be enough to account for its popularity. Many things are simple, and many of those things are ignored by just about everyone. The Wim Hof Method is rare in that it’s simple and effective. Everyone responds a little differently to the method, but there are some common, recurring benefits that practitioners regularly report.

Some of the commonly-reported benefits of the Wim Hof Method include:

Stress Relief

Stress relief is one of the primary benefits of the Wim Hof Method. Anyone who lives in the real world will know that modern life can be stressful. Left unchecked, those elevated stress levels can cause a whole host of problems that impact our mental and physical well-being. The Wim Hof Method actively lowers stress levels by activating the parasympathetic nervous system. This helps to interrupt the stress cycle and brings the body back to a relaxed state.

Read our blog about breathing exercises for stress relief.

Boost Immunity and Reduce Inflammation

The impact of the Wim Hof Method on inflammation and the immune system is a big part of why the method is widely popular. In one study, researchers found that the method can be beneficial in the treatment of a wide range of autoimmune conditions. It has also been shown to improve symptoms of rheumatoid arthritis, Multiple Sclerosis, and Raynaud’s syndrome.

According to practitioners of the method, cold exposure and breathwork combine to create a natural anti-inflammatory, which allows the body to recover more quickly. Studies have shown that people who follow the Wim Hof Method have an improved immune response to pathogens.

Improved Sleep

It’s hard to fall asleep with elevated stress levels. The Wim Hof Method reduces stress and elevates relaxation, which creates the perfect conditions for sleeping. Many people say that they find it easier to not only fall asleep but to stay asleep. In addition, the increased energy that people report from the Wim Hof Method allows them to be more active during daylight hours. When night rolls around, they’re tired and naturally ready to hit the hay.

Energy Galore

Take a look at some of Wim Hof’s achievements, and you’ll know that this is a person who has a lot of energy. One of the most commonly reported benefits of following the Wim Hof Method is a significant increase in energy levels. It’s believed that the method provides more energy because it removes any lingering stress that may be sapping the body of energy. In addition, the method makes it easier to fall and stay asleep, so practitioners are more refreshed — and energised — when they wake up.

Many athletes use the Wim Hof Method to enhance their sports performance.

Concentration and Focus

The Wim Hof Method is often linked to improved concentration and focus. It does this in two ways. First, the effect on stress levels means that practitioners can concentrate on their work with a relaxed state of mind, rather than an anxious mind that may guide their focus away from the task at hand. The Wim Hof Method also enhances discipline and mental fortitude, making it easier for people to dig deep and complete a task rather than taking a break or giving up.

Skin Management

Some aspects of our appearance are simply down to genetics. But others are within our control. The Wim Hof Method has been shown to have a positive impact on the skin, in multiple ways. Studies have shown that it can be beneficial in the treatment of eczema, which is typically triggered by stress and immune response. Consistent practice of the Wim Hof Method can help to lessen the frequency and intensity of outbreaks and provide an opportunity for the skin to heal and thrive.

Even people without a pre-existing skin condition may find that the method helps to improve the appearance of their skin. Taking cold showers, which many do as part of the ‘cold exposure’ component of the method, is much more skin-friendly than hot showers, which often strip away all-important oils from the skin. Finally, simply being content and happy can elevate the appearance of your skin — there’s no product that can compete with the healthy glow of a person that’s comfortable within themselves.

Headache Help

If you regularly experience headaches or migraines, then the Wim Hof Method may be beneficial. The method helps to lower the practitioner’s response to stress, which is often a trigger factor for headaches. The method’s impact on sleep can also help to reduce the frequency and intensity of headaches since fatigued people are more prone to headaches. Cold therapy has also been shown to provide instant relief for headaches in some cases, thanks to the cold water’s impact on the nerves.

The Science Behind the Wim Hof Method

Proponents of the Wim Hof Method, including Wim Hof himself, make some big claims about the potential benefits of the method. But what does the science say? Perhaps somewhat surprisingly, the science behind the Wim Hof Method is reasonably solid. There haven’t been all that many peer-reviewed studies conducted on the method, but that’s largely because it’s still relatively young.

Most of the studies that have been conducted on the Wim Hof Method have focused on the founder, who is the embodiment of the method. In 2011, a team of researchers from Radboud University found that Hof could control his autonomic nervous system, which until that point had been thought impossible. In another study carried out in 2018 by Wayne State University, Hof’s brain was analysed while he was exposed to extreme cold. The scanning machine results highlighted that the pain suppression and self-reflection areas of the brain were at elevated levels.

While not specifically focused on the Wim Hof Method, many studies have been carried out on the impact of cold exposure, one of the three main pillars of the method. One study found that cold water swimmers were less prone to severe infections, and got them less frequently. When they did get infections, their recovery was quicker than normal. Another study found that taking cold showers for 30 – 45 seconds a day minimises the risk of catching a cold, showing that it can elevate the immune system. Another study connected cold water exposure and reduced symptoms of depression.

Given the burst of interest in the Wim Hof Method in recent years, it’s likely that we’ll see more studies conducted on Wim Hof and practitioners of his technique in the coming years. While not as reliable as peer-reviewed studies, there are thousands of anecdotal reviews that call the method transformative and groundbreaking.

Frequently asked questions about the Wim Hof Method

Is the Wim Hod Method Safe?

Yes, the Wim Hof Method is generally safe when practised correctly. Following proper guidelines and consulting a healthcare professional if you have any pre-existing medical conditions is important.

How to do the Wim Hof Method Breathing?

To practice the Wim Hof Method breathing, it’s recommended to seek professional training from certified instructors. They can guide you through the proper techniques and ensure your safety.

Where to do the Wim Hof Method in Thailand?

Breath Inspired is the exclusive provider of the Wim Hof Method in Thailand. Kam and Stuart are the only certified instructors in Thailand, ensuring high-quality training and guidance.


The Wim Hof Method is here to stay. After many years of existing within the niche wellness sector, increased interest in the method has led to it going mainstream — or as close to mainstream as a breathwork and cold exposure technique can go. It allows people to step out of their comfort zone, try something new, and see what they’re capable of, and that’s something that can have significant, long-term benefits. And Wim Hof himself, it’s likely that the development of his technique saved his life.

After all, it’s what allowed him to overcome the grief of losing his partner, and to find peace and joy every single day. People interested in the Wim Hof Method are encouraged to start slowly with the technique and see how their body responds before making it a bigger part of their lifestyle.