Wim Hof Method: Benefits, Risks, and Evidence—A Clear, Cited Guide
Before we start, we will say that we have tried The Wim Hof Method, which combines breathing techniques, cold exposure, and meditation, and there are some potential downsides and reasons why it may not work for everyone before you start and why we don't 100% recommend it:
1. Individual Variability: Not everyone responds to the method in the same way. Factors like genetics, health conditions, and personal circumstances can influence its effectiveness.
2. Risk of Hyperventilation: The breathing exercises can lead to hyperventilation, which might cause dizziness, tingling sensations, or even fainting in some individuals. It is also dangerous to do when you are in situations that need full concentration and focus or where you could hurt other people. Cleveland Clinic: Hyperventilation overview • CDC drowning & shallow-water blackout risk
3. Cold Exposure Risks: Prolonged exposure to cold can pose risks, especially for those with cardiovascular issues or sensitivity to cold. It may lead to hypothermia if not done carefully. CDC hypothermia guidance • AHA scientific statement on cold exposure & the heart
4. Limited Scientific Research: While some studies support the method's benefits, more rigorous, peer-reviewed research is needed to validate its claims fully. Landmark endotoxin study: Kox et al., PNAS 2014. Breathing/CO₂-hypocapnia physiology: J Appl Physiol review
5. Not a Substitute for Medical Treatment: The method should not replace conventional medical advice or treatment for serious health issues. Some may mistakenly believe it can cure ailments without proper medical attention. See general FDA guidance on complementary health approaches: FDA consumer update • NIH NCCIH overview: NCCIH
6. Psychological Impact: The intense experiences can be overwhelming for some, potentially leading to anxiety or discomfort. Breathwork & physiology—potential adverse sensations
7. Commitment Required: Consistent practice is necessary to see benefits, which may be challenging for some people to maintain over time.
8. Many times it didn't work for us even after a year trying it, and it can be at risk for placebo effect as it is very hard to measure the effects. JAMA: placebo effects context
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While the Wim Hof Method may be beneficial for many, it’s essential to approach it with caution, listen to your body, and consult a healthcare professional if you have concerns.
Breathing is perhaps the most fundamental human action. It catalyzes the critical mechanism of oxygen supply, which in turn keeps all the processes in your body going, every second of every day.
Doing something as simple as modifying your breathing has a direct and profound impact on your physiology. Here we explain how to practice Wim Hof Method breathing exercises, and why this is such an effective tool to keep down stress, improve sleep, and do many other wonderful things for your health & wellbeing.
What’s great is that Wim Hof Method breathing exercises are super easy and take only a few minutes, while the effects last.
NOTE that Wim Hof Method breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down when practicing the techniques. Never practice in or near bodies of water, while piloting a vehicle, or in any other situation where losing consciousness could cause harm to you or others. Additional safety context: Royal Life Saving: Shallow-water blackout
How to do Wim Hof Method Breathing
We recommend practicing Wim Hof Method breathing right after waking, and/or before a meal, when your stomach is still empty.
Step 1: Get Comfortable
Get into a position that you can maintain comfortably, either sitting or lying down. Ideally wear loose clothing, and make sure that your belly can expand freely.
Step 2: 30 Deep Breaths
Close your eyes and clear your mind. Inhale deeply through your nose or mouth, while pushing your belly outward. When your lungs are full, let your breath go through the mouth without force. Take 30 such breaths, one right after the other.
Step 3: The Retention Phase
After the final exhalation, hold your breath until you feel the urge to breathe again. (Retention produces transient hypocapnia/alkalosis; proceed only when seated or lying down.) Breathing physiology review
Step 4: Recovery Breath
Draw one giant breath, once again letting your belly expand fully. Hold that breath for 15 seconds, then let go. This completes one round.
Feel free to repeat the full cycle 3 to 4 times. Stay focused on your breathing and try not to let your mind wander. Note that with every round, you feel more relaxed. Doing more rounds also has a longer lasting effect throughout the day. You may also notice that you can hold your breath for longer on consecutive rounds, but keep in mind that longer retention times are not the point of the exercise. Play around with the number of breaths, the tempo at which you breathe, and the number of cycles, until you find a routine that works best for you.
High on your own supply
You may experience light-headedness, and tingling sensations in your fingers and feet. These side effects are generally transient and will pass as you resume regular breathing. If symptoms persist, stop and consult a clinician.
Guided Breathing Bubble
The Breathing Bubble is an audiovisual guide that helps you maintain rhythm and pace during your breathing sessions. Simply watch the bubble expand and contract, and follow with your breath. Or you can close your eyes and follow Wim’s voice.
How do Wim Hof Method breathing exercises help with stress?
You are at all times going back and forth between being stressed out and chilled out. Whenever a situation arises — whether it’s something small like having to do the dishes, or an actual emergency — your brain releases signaling molecules like adrenaline and cortisol to give you a boost in focus. Conversely, when nothing is bothering you, your brain makes you feel relaxed, so that you don’t needlessly stress and waste energy.
Each of these two modes is regulated by their own system — the sympathetic and parasympathetic nervous system. Each system has its purpose, but when the sympathetic system has been at the wheel for too long, you start to feel stressed. Wim Hof Method breathing stimulates the parasympathetic system, thus counteracting the sympathetic system and bringing stress levels down. “The parasympathetic system is directly connected to the heart via the sinus node, a conjunction of nerves,” explains Cristopher Kopplin of the University of Bayreuth. “There is a phenomenon called sinus node arrhythmia, where exhalation increases parasympathetic activity, and consequently, lowers heart rate and makes us calm down. Deep, slow, and rhythmic breaths maximize this effect.”
A 2022 study put this to the test: subjects who did Wim Hof Method breathing reported markedly lower stress levels than people who breathed the old fashioned way.
Put it in the pelvis
Breathing from your belly (expanding your belly on the inhale, also called “diaphragmatic breathing”) stimulates the vagus nerve. Vagus nerve activity in turn downregulates cortisol — also known as the stress hormone. So remember to puff that belly up!
Hundreds of thousands of people have said goodbye to stress since they discovered the Wim Hof Method. Luke for example was dealing with a lot of anxiety following a difficult breakup. He learned the Wim Hof Method via Wim’s online video course of which you can get a discount on our website here, and now keeps stress at bay with a few rounds of breathing.
Additional benefits of the Wim Hof Method (what evidence suggests, and where it’s thin)
Besides calming you right down, practicing the Wim Hof Method has many other physical and mental benefits reported anecdotally, including faster recovery from physical exertion, better sleep, improved sports performance, enhanced creativity, and greater focus and mental clarity. Small experimental studies suggest immune and inflammatory modulation in trained practitioners (Kox et al., PNAS 2014), but broader randomized trials across diverse populations are still limited.
The Wim Hof Method is also linked in testimonials to reduced symptoms of medical conditions like rheumatoid arthritis, multiple sclerosis, Parkinson’s disease, asthma, sarcoidosis, vasculitis, and several autoimmune diseases. These are intriguing, but they remain hypothesis-generating; anyone with chronic disease should coordinate with their clinician before altering therapy.
Practice safely: non-negotiables
Always practice seated or lying down; never in or near water; never while driving or operating machinery; stop if you feel unwell; and if you have cardiovascular, neurological, or psychiatric conditions, or are pregnant, consult your clinician first. Safety primers: Wim Hof Method safety page • CDC hypothermia • Shallow-water blackout