The practice of combining cold exposure and breathwork, known as the Wim Hof Method (WHM), has gained popularity as a wellness practice, with some research suggesting benefits for stress, energy, and mental clarity, though evidence for treating chronic disease remains limited.
Recent Study Findings
A recent study published in the journal Nature appears to support the technique's potential health benefits. The research included more than 400 healthy adults averaging 37 years of age, who practiced either the WHM or mindfulness meditation daily for about one month.
The WHM practitioners were split into in-person and at-home groups, where one did ice baths and the other took cold showers. The participants reported their energy, mental clarity, and stress levels. The researchers also measured heart rate, breathing, and sleep.
Key Findings
- Participants in the breathwork and cold group had greater improvements in energy and ability to handle stress, benefits that were most noticeable right after their daily practice.
- Meditation reduced stress early on, but the WHM showed gradual improvements in stress levels over a longer time period.
- Differences in sleep, cognition, and measures were more subtle.
Limitations and Considerations
The short 29-day study period could pose a limitation in measuring long-term impacts, the researchers acknowledged. The participants also knew which group they were placed in, which could have influenced the self-reported results.
The Wim Hof Method
The Wim Hof Method is comprised of three pillars: cold, breathing, and mindset. According to Wim Hof, “It is a combination of the three … and when they come together, they reinforce each other and become stronger”.
Breathing has been shown to lower inflammation, which is the main driver of disease. Research has also shown that a change in mindset can re-circuit the brain to handle stress more efficiently.
Expert Insights
Lead study author Dr. Jemma King noted that people are increasingly dependent on medication, and profits keep growing, while people keep getting sicker. “We're glued to screens; we're reaching for pills every time life feels hard. And so we really wanted to [find out] — is there a better way?”
King added that scientifically, breathwork can help flush the brain of toxins, clearing mental fog while increasing levels of the beneficial chemicals adrenaline and dopamine.
Getting Started
For beginners, Wim Hof recommends simply stepping into a cold shower at home, which activates the cardiovascular system and boosts energy. “Take the cold shower, go into that breathing, and suddenly you'll feel an innate power awakening”, he said.
Cold exposure may not be safe for everyone, especially those with certain cardiovascular conditions. Those with underlying conditions should consult a doctor before embarking on a cold plunge or another mode of cold exposure therapy.