Wim Hof Method

The Wim Hof Method is one of the most popular methods when it comes to unlocking the full potential of the human body, both physiologically and mentally. It possesses miraculous benefits which even the science has also proved up to an extent. This blog will discuss the Wim Hof Method in detail, including the right technique to do it and the benefits of performing it. So, before jumping into it, let’s take a glance at this prominent personality-Wim Hof.

Wim Hof-The Iceman

Wim Hof is also renowned as “The Iceman” who has an astounding ability to easily endure and withstand extremely low temperatures. Because of this ability, he holds 21 Guinness World Records like prolonged full body contact with ice, swimming under ice, etc. Many people will be surprised to know that Wim Hof was not born with this so-called superhuman power but actually he acquired it through years of training of his method-The Wim Hof Method. He guarantees that any individual who undergoes this method will be as able as him in enduring the cold. People also reported that they have experienced a significant amount of increment in strength, vitality, endurance and mental health when they adopted this method and also the researches which have been conducted on this method are proven to be beneficial.

Wim Hof Method

The Wim Hof Method is an amalgamation of breathing, cold therapy and commitment through which a person is able to master his/her nervous, immune and cardiovascular systems to make the body vital and touch extraordinary feats of strength. This method consists of 3 pillars on which it totally operates:


This is the very first pillar of the Wim Hof Method and it signifies the power of controlled deep diaphragmatic breathing which can immensely invigorate the human body due to increased levels of oxygen as the cells of the body are now supplied with more and more oxygen comparatively.

Cold Therapy

The second pillar uses the power of cold water and as Wim Hof says, "Cold is your warm friend". And this statement is really true because of numerous health benefits you get due to it and some of them are increased metabolism, sharpens your focusing power, etc.


The last but not the least pillar of the Wim Hof Method is commitment towards the consistent practice of the method and stay dedicated until the body gets strong enough to endure the cold. This commitment will really be worth in the end as it will lead to the mastery of the human body to a very great degree.

Technique of Wim Hof Method

The Wim Hof Method is basically taking controlled deep breaths in three consecutive rounds while taking a specific amount of breaks in between. If you want you can either do just these three rounds or you can do this while doing CWI(Cold Water Immersion). Let’s dissect the process in just simple steps:

STEP-1:-First, relax your body in whichever you feel comfortable and like doing it, either by sitting or lying.

STEP-2:-Now take a deep breath diaphragmatically, which means inhale as much air as you can comfortably through your nostrils so that your belly expands and goes outwards. If you want to know more about diaphragmatic breathing, you can check out this blog How to improve Lung Health?

STEP-3:-Once you have inhaled, then release the air out by exhaling it through your mouth so that your belly contracts gradually.

STEP-4:-Repeat this breathing pattern for 30 times and at the end of the 30th rep, after the exhalation, hold your breath as long as possible(Initially as a beginner you should at least hold it for 20 seconds and increase the time gradually).

STEP-5:-When you feel like you really need to breathe in, inhale the oxygen maximally and hold it for 15 seconds.

You should repeat the whole process two times more, in total you go through three rounds with the hold after exhalation at least 20 seconds, 1 minute and 1 and a half minute for the Ist, IInd and IIIrd round respectively. And the hold after inhalation will stay the same in all the 3 rounds, i.e.,15 seconds. Doing these three rounds while taking cold plunge increases its benefits exponentially but doing this breathing exercise is also very helpful.

Benefits of Wim Hof Method

The Wim Hof Method of Breathing, especially when combined with cold water renders such benefits which you will be astonished to see. Some of these benefits are discussed below:

1)Increased Oxygen Levels in the body.

2)Increases mental resilience and grit.

3)Enhances immune system functioning.

4)Boosts cardiovascular fitness.

5)Amplifies focus and determination.

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The Wim Hof Method is not safe enough to be recommended for people suffering from any sort of cardiovascular or respiratory disorder. Also it is advisable to do this method in a safe environment, because you might feel unconscious and hit the ground or any other object near you. 


The Wim Hof Method is incredible when it comes to enhancing the body’s physiological and mental capability and possesses a holistic approach when it comes to health and fitness. Regular practice of it can help anyone reach great feats of strength. By just changing the breathing pattern and inculcating a protocol you will be able to reap massive benefits and if you combine it with a cold shower, then the results also maximize significantly.

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