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Wim Hof (pronounced [ʋɪm ˈɦɔf]; born 20 April 1959), also known as The Iceman, is a Dutch motivational speaker and extreme athlete noted for his ability to withstand low temperatures.
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The Wim Hof Method is about reconnecting us - to ourselves, to others and to nature. The Method is based on three powerful pillars. Breathing. The first pillar of the Wim Hof Method® is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential.
- Overview
- What is Wim Hof breathing?
- How to practice the breathing method
- Benefits
- Does it work?
- Find an instructor
- Precautions
- Takeaway
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The Wim Hof Method combines breathing, cold therapy, and commitment to help you connect more deeply to your body. It involves powerful inhalation, relaxed exhalation, and prolonged breath holds.
Proponents say the technique can lead to:
•increased immunity
•better sleep
•reduced stress
•heightened focus
The Wim Hof Method was created by Wim Hof, a Dutch extreme athlete who is also known as “The Iceman.” Hof believes you can accomplish incredible feats by developing command over your body, breath, and mind through the use of specific breathing techniques and tolerance to extreme temperatures.
There are three pillars to the Wim Hof Method:
•breathing
•cold therapy
•commitment
First, students are taught specific methods of controlled deep breathing. This can be practiced alone or in combination with cold therapy, a technique where the body is exposed to extremely cold temperatures for several minutes.
“The beauty of the Wim Hof Method breathwork is that there is a basic format, with room for making it work for you as an individual,” Casey says.
As such, you may learn slightly different versions of the Wim Hof Method breathwork practice from different teachers.
According to the Wim Hof Method website, the technique offers benefits, including:
•increased energy
•better sleep
•reduced stress levels
•heightened focus and determination
•increased willpower
People who have practiced Wim Hof Method breathing can certainly attest that the method has physiological effects.
“Many sensations can come up with the breathwork, such as ringing in the ears, muscle cramping, swallowing, seeing colors, and strong emotions,” Casey says.
Is this just a side effect of controlled hyperventilation, or is it a sign of something deeper at work?
Casey notes how Wim Hof Method breathing has helped her manage her own stress while working as a registered nurse with COVID-19 patients.
“Being able to step outside during my shifts and tap into breathwork was a lifesaver. It not only helped my body reset, but [it] gave some quiet time to process all the emotions I was experiencing.”
More research is needed to understand exactly how the method works to bring about the benefits its practitioners note. Scientists need to learn if the results are due to breathing exercises, meditation, or cold exposure. They also need to determine if the physiological effects of the Wim Hof Method are short-term or long-term.
You can learn the Wim Hof Method on your own at home using the official online video course or by joining a workshop with a certified instructor.
You can find certified instructors using a directory on the Wim Hof website. Instructors can be found in:
•North America
•South America
•Netherlands
•Europe
Research to support the use of the Wim Hof Method is increasing, but there are potential dangers and contraindications for the practice.
“Always practice in a safe environment where, if you lose consciousness, you will not hit your head on a hard object,” Casey says.
Fainting is not uncommon and there could be accompanying injuries with a fall. Never practice breathwork in or around water, or while driving a motor vehicle.
The Wim Hof Method is not recommended if you have a history of:
•seizures
•respiratory problems, like asthma
The Wim Hof Method consists of breathing techniques, cold exposure, and commitment to the practice.
The breathing technique, in its most basic form, is a system of controlled hyperventilation involving three sets of 30 breaths.
The method can be learned online from the official Wim Hof Method website or from certified instructors. It should be performed in a safe environment in case of fainting or falls.
Research into the Wim Hof Method is ongoing. Some results are mixed, although it is clear the breathing technique has an impact on stress and inflammation. More research is needed to truly understand how the breathing method works.
Learn how to practice the Wim Hof Method, a technique that combines controlled deep breathing, exposure to cold temperatures, and commitment to improve your health and well-being. Find out the benefits, effectiveness, and precautions of this method based on scientific research and expert advice.
May 9, 2021 · Learn what the Wim Hof Method is, how it can boost your immune system, energy, and mental wellbeing, and how to practice it safely. Read a personal review of the method and its benefits and side effects.
Wim Hof, also known as 'The Iceman', is a Dutch extreme athlete who can control his body and mind in extreme cold. He developed the Wim Hof Method, a combination of breathing, cold therapy and commitment, to share his knowledge and help others achieve extraordinary things.
