7 minutes
The Wim Hof method of breathing owes its name to a Dutch athlete who does extreme sports on ice. He reads on and learns how it is practiced and what its benefits are.
The Wim Hof method is a technique developed by a Dutch athlete, who practices extreme sports. It combines cold therapy with breathing and concentration exercises.
It is claimed that it can be used to increase sports performance. It is also considered that, thanks to its practice, the person can connect more with their own body, strengthening the immune system and achieving stress reduction.
However, may have some side effects so there are certain contraindications and precautions that must be taken into account. Next we will know all this and more about the Wim Hof method.
What is the Wim Hof method and how does it work?
The name, as well as the creation of this technique, is due to a Dutch athlete who practices extreme sports. He is a multiple record holder Guinnesswhich include climbing Everest dressed only in a swimsuit or swimming in the waters of the Arctic.
For all these reasons it is known as the Iceman. And the nickname suits him very well. Throughout his experience in these activities, she was documenting the findings and observing the physical changes that occurred in him.
All this led him to propose the Wim Hof method, which is used to develop control over the body and mind, seeking a natural path with a view to achieving optimal performance. In particular, it is said to have 3 pillars:
- Cold: It helps in relation to the different types of body fat, both for the accumulation of brown adipose tissue and for the loss of unhealthy fat.
- Breathing: It is about managing a controlled and conscious breathing, with which the levels of oxygen in the blood are increased.
- Concentration: this pillar of the Wim Hof method is the basis for the other two, because managing your breath and tolerating cold require patience, control and determination.
How is the Wim Hof method practiced?
The practice of the Wim Hof method begins with the work of the breathing technique. In this regard, the following steps must be followed:
- Take a deep breath in through your nose.
- Let the air escape through the mouth in a relaxed manner 30 times.
- In the last breath not all the air is exhaled, but a small amount is held.
- It is contained as long as possible and finally it is released.
- Then take another deep breath and wait 15 seconds before exhaling.
This would be a first round. It is recommended to do 3 a day. It is important to note that in the Wim Hof method diaphragmatic breathing should be done.
On the other hand, exposure to cold is done gradually, but must also be practiced daily. First you start with a cold shower for a few minutes. Then its duration is increased.
As your tolerance for cold increases, you can do this outdoors, even soaking in an ice bath. In winter, the person can be exposed to the cold by wearing light clothing.
According to him Wim Hof method websitethis technique offers various benefits:
- Increase oxygen levels in the blood.
- Energy is increased.
- improve sports performance,
- Reduces stress levels.
- Helps strengthen the immune system.
- It contributes to the loss of white fat.
- There are anti-inflammatory and pain-reducing effects.
What does science say about it?
However, not all the benefits mentioned are backed by science. However, some studies have been carried out to verify the effectiveness of the Wim Hof method. Let’s see.
immune response
In 2014, a research with a group of people who practiced the Wim Hof method under the direction of the same creator of the technique. In the experiment, an endotoxin (component of the cell wall of bacteria) was administered to both trained subjects and other untrained volunteers.
With this toxin the immune system would react, presenting symptoms similar to those of the flu. However, those trained produced more epinephrine, suppressing the immune response and therefore experiencing fewer symptoms.
Inflammation
A study The most recent, conducted in 2019, examined the effect of the Wim Hof method on people with axial spondyloarthritis, an inflammatory joint disease. According to the results, those who performed the training with this techniqueshowed a reduction in some inflammatory markers.
Altitude
As is known, at maximum altitudes people can experience various symptoms due to lack of oxygen. According to one communication to the magazine Wilderness and Environmental Medicinethe Wim Hoff method can be beneficial for those who need to adapt to high-altitude environments, such as mountain climbers.
Sports performance
In relation to sports practice, the results of some investigations seem to indicate that endurance and sports performance improve with the Wim Hof method. This conclusion was reached in a 2020 study, in which it was observed that, with one session, members of a cycling team completed the exercises. But those in the control group were unable to do so, exhibiting more signs of fatigue.
However, in a 2021 study, in which amateur athletes participated, it was found that the Wim Hof method had no effect on performance during sprinting. Both in this and in other areas, research is still in its infancy.
Recommendations for your practice
At first glance, the Wim Hof method breathing exercises may seem easy to learn and perform. However, it is recommended to start gradually with a few breaths (not 30), as well as doing it slowly.
In general, the following recommendations should be taken into account:
- If congestion occurs and you can’t breathe well through your nose, you can do so through your mouth.
- Place your hand on your abdomen It will help control breathing from the diaphragm.
- One has to relax your jaw and neck and shoulder musclesto avoid tension pain.
- Breathing should be practiced daily, but if there is any discomfort, it should not be forced.
- You have to remember that it is not a competition to see who can last longer.
Precautions and contraindications
Some precautions must be taken with this practice to avoid potential dangers. One of the risks may be that the person faints and hits when falling.
Also, the Wim Hof method is not recommended if you have or have a history of seizures, asthma, chronic obstructive pulmonary disease (COPD), cerebrovascular accident (CVA), or if you are pregnant. Nor if you have low blood pressure or take any medication that can cause low blood pressure.
Another situation to consider is that people who are very sensitive to cold should refrain from this practice or who have health problems triggered by low temperatures. Here we include allergies, cold urticaria and Raynaud’s disease.
A method like Wim Hof’s helps to manage stress and most of the consequences that this brings. This is important for people who work under difficult conditions or tend to suffer from anxiety.
On the other hand, the relationship between the generation of brown adipose tissue and cold, as well as the anti-inflammatory and pain control effect, is also clear. But more research is needed to show benefits in relation to the immune system or to better understand how this works.
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