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Winter is fun and exciting and there are activities that you can include in your bucket list during this season. However, not everyone is a fan of snow and ice. Most elderly complain about the outdoor freezing point. Interestingly, someone holds the record of climbing Mount Kilimanjaro and Mount Everest (beyond the “Death zone” altitude) wearing only shorts and a pair of shoes, a total immersion to his neck in ice for almost two hours, and completing a marathon above the Arctic circle in Finland. His name is Wim Hof also known as “The Iceman”. He had remarkable feats of human endurance by utilizing his ability to control his autonomic nervous system. Wim Hof managed to train his hypothalamus to regulate temperature through cold exposure and breathing techniques.
What is the Wim Hof method?
This method is based on three powerful pillars.
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Breathing Therapy
Over time, Wim Hof has developed breathing techniques that keep his body in favorable condition. He suggested taking a deep breath while sitting or lying down. He described the rhythmic inhalation and exhalation as power breathing or controlled hyperventilation. According to experts, this method can lessen the symptoms of illnesses like multiple sclerosis, rheumatoid arthritis, Parkinson’s disease, asthma, vasculitis, sarcoidosis, and other autoimmune diseases.
Furthermore, if you want to repeat or exercise you can start with blowing a balloon 30 to 40 times, then take a deep breath, exhale fully and hold until you feel the torso reflex. After this, inhale fully and hold for another 10 seconds. Repeat three times. Relax and don’t’ over-exert yourself and feel your body for 5-10 minutes.
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Cold Therapy
Cold exposure has been associated with several health benefits such as an increase in circulation, boosts the immune system and growth hormone, reduces inflammation or swelling of joints and muscles, improves the quality of sleep, and increases testosterone in men. Wim Hof suggested that you can start with gradual cold exposure by taking a cold shower at home to experience the benefits of this therapy. Several athletes use ice baths and other cold exposure methods to speed up recovery after strenuous physical activity. They sometimes combined breathing therapy with cold exposure techniques. After which there was a significant increase in their stamina, agility, strength, and speed.
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Willpower and Self-Control
Willpower is important in making choices and setting goals. Happy, satisfied, and emotionally healthy people have better willpower. They cope with stress, difficulties, and conflicts more easily. Willpower, commitment, and self-control are important because both breathing exercise and cold therapy entail dedication and patience.
What are the Benefits of the Wim Hof Method?
Physical Benefits
Professional athletes from different parts of the globe acknowledge the benefits of the Wim Hof Method in increasing their endurance, boosting their energy, and strengthening their immune system.
Other reported physical benefits of this method include:
- Promotes better sleep
- Fibromyalgia relief
- Chronic Obstructive Pulmonary Disease (COPD) management
- Migraine relief
- Post-Treatment Lyme Disease Syndrome (PTLDS) relief
Mental Benefits
A combination of breathing exercise, meditation, and cold exposure can help in regulating stress levels and increase willpower.
Other mental benefits include:
- Can deal with depression
- Boost concentration
- Improves creativity
- Burnout prevention
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Boosts endorphins
What are the uncomfortable experiences of the Wim Hof Method?
A study was conducted about this method and some participants experienced the debilitating or frightening feeling. Others revealed having low energy for three weeks after the cold exposure, while some of the participants almost fainted and felt nauseous. One of the participants had a claustrophobic experience.
Some participants had a feeling of discomfort regarding the breathing exercises as a result of pushing too hard. One participant had a feeling of tension and stiffness due to strenuous exercises. Doing push-ups during breath retention also led to “mild seizure”. Another participant experienced more fatigue after working too hard to follow the breathing instructions.
Wim Hof is not just a simple method of exercise. It is a state of mind with a specific mindset. The amazing benefits have been proven by people who successfully applied this method. However, not all forms of exercise are advantageous to our system. Before engaging in a deep breathing exercise and cold exposure make sure to consult your physician first especially if you have respiratory-related illnesses and conditions.
