Wim Hof Method
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nature of wim hof method

WHAT IS THE WIM HOF METHOD®?

Put in the simplest of terms, the Wim Hof Method® is a way to keep your body and mind in its optimal natural state.

For most of our evolutionary history, a merciless natural environment automatically did this for us: sub-zero temperatures, howling winds and hungry wolves kept our muscles and veins supple, and our minds sharp and clear.

Fast forward to today, and phones are exhausting our brains, while the rest of our body wastes away as we sit in toasty rooms strapped to stiffening chairs.

As a result, those natural defenses are no longer on high alert. We fall ill more easily. We stress out, lose sleep, and wake up without focus or energy.

Get a free introduction to the Wim Hof Method with our Miniclass.

The Miniclass is a short & sweet video course in which Wim Hof explains each of the three key pillars of his method— the cold, breathing technique, and mindset. When you've finished the course you will know how to practice the Wim Hof Method, and are on your way to living a stronger, happier, healthier you!

Sign up for free to get a new lesson emailed to you every day.

The Method is based on three powerful pillars

Breathing Wim Hof Method

Breathing

The first pillar of the Wim Hof Method® is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

Cold therapy Wim Hof Method

Cold therapy

The cold is your warm friend and one of the three pillars of the Wim Hof Method®. Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.

Commitment Whm

Commitment

The third pillar of the Wim Hof Method® is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.

Learn Wim Hof's secrets to defying science

eBook journey of the Iceman

Download the FREE ebook 'The Journey of the Iceman' to learn how the Wim Hof Method can help you heal your body, reach optimal performance and reconnect with nature.


Wim 'the Iceman' Hof

Discover your inner strength

What Wim Hof discovered in his long and intimate dance with the cold, is that this age-old natural defense system is still in place. A glowing ember, dormant inside our DNA; waiting to be rekindled. 

With specialized breathing you can blow the dust out of your system. Controlled exposure to cold can shock all those gears back into motion. Together, they can restore that innate strength to its full capacity.

While we cannot turn back the clock on cell phones and carefully controlled temperatures; by simulating the natural environment that our DNA is still built on, we can reap the benefits that those wonderfully cold circumstances once afforded us.

Consistent Wim Hof Method® practice rewards you with maximum energy, restful sleep, an uncluttered headspace, and a host of other benefits. It is a gym membership, mindfulness coach, and health insurance all rolled into one.

New Book: Exposure

Wim Hof's brand new book: Exposure is now available for pre-order!

This photo album, enriched with Wim's notes and poetry, provides an unprecedented window into key events of Wim’s life. Order the new book from your favorite retailer now!

Start learning today with one of our video courses

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Crash Course Wim Hof Method

While consistent Wim Hof Method practice is key, even a single breathing session charges your muscles with enough oxygen to double the amount of push-ups you can do, and just one minute spent under cold water gives you a jolt of energy that makes you feel like the Hulk for the rest of the day.

Don’t believe us? Sign up for our FREE MiniClass to learn the basics of the Wim Hof Method, and find out for yourself!

Fundamentals course Wim Hof Method

The Fundamentals course is an online course that teaches you the Wim Hof Method through a series of fun and easy instructional videos.

With his characteristic deep, warm voice, Wim Hof teaches you the power of the breath and cold, guiding you every step of the way on a natural path to strength, health and happiness.

Each week starts with a Group Lesson centered around...

10-week course Wim Hof Method

The Classic 10-Week Video Course is an online course that teaches you the Wim Hof Method through a series of fun and easy instructional videos.

With his characteristic deep, warm voice, Wim Hof teaches you the power of the breath and cold, guiding you every step of the way on a natura...

Embark on a transformative journey: Join Wim Hof's biannual Expeditions

Twice yearly Wim Hof travels to his two favorite destinations to teach his method as part of the biannual Expeditions. The classic version takes place in wintry Poland around February, and a laid-back summer edition is held in sun-kissed Spain in July.

These are our most popular events, and for good reason. The expeditions are five full days of Wim Hof Method training sprinkled with a wide variety of fun outdoor activities. Connect with cultures from all across the world, and together explore the limits of your body & the resilience of your mind, with the Iceman himself leading the way.

Experience Method mastery with personalized guidance from certified instructors worldwide

A great way to learn the Wim Hof Method® is through in-person events, because they offer personal guidance and instant feedback that is tailored to your needs and wishes. 

Whether you are looking to improve your athletic performance, relieve symptoms related to a health condition, or are just curious to find out what the Wim Hof Method® is all about— there’s something to be found for everyone.

Qualified and capable, our certified Wim Hof Method® Instructors offer a wide range of activities all over the world. Learn more about the various types of Wim Hof Method activities, use the interactive map, or do a filtered search to find the right WHM activity for you.

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Hear from others: Testimonials that speak for themselves

Mino, Testimonial Wim Hof
Mino, Germany
Learning Wim’s method is like studying from one of nature’s best students. My life long fear of cold is history. I now fully enjoy cold immersions, but the benefits are not limited to cold. I am now a better person and a happier being. I smile when facing life challenges.
Gregor Testimonial Wim Hof
Gregor
After 8 months of daily Hoffing, puffing and cold showers I can claim to be cured of my 5 year burnout. Not having had a single cold or flu, my sore knee is working perfectly again, which was very painful the last 2 years. It is like a miracle, and I’m really grateful that our paths crossed.
Franco, Testimonial Wim Hof
Franco, USA
Wim I hope to train with you someday. I love to jump into that cold water and climb that mountain with you. Your method has truly helped me with psoriatic arthritis. I am no longer taking Humira injections for my symptoms. I am controlling it with breathing, cold showers and ice baths.
Matthew, Testimonial Wim Hof
Matthew, Australia
I would have paid $10,000 for this, but that would not be enough because this has changed my life. I feel like I have taken Valium yet am supercharged. As a clinical psychologist my days can be very stressful. There is a stillness inside me now, and what I am really amazed by is the peace lasts.
Per Kristian, Testimonial Wim Hof
Per Kristian, United Kingdom
After 3 weeks of daily practicing my medication (Naproxen) for long-standing sciatica has been cut by 80%, and my arm pain and 'pins and needles' following a neck injury 50 years ago has been halved!
Arthur, Testimonial Wim Hof
Arthur, USA
I got anxiety 2+ years ago, and have had panic attacks every day since. Medicine helped a little. I came across your videos and started to walk my 2 miles a day in only a t-shirt at 20F degrees. Within 2 weeks my anxiety went away! I found it to be a miracle.
James, Testimonial Wim Hof
James, USA
I’ve had astonishing results battling addiction with the Wim Hof Method. It has saved my life and is the only thing that worked on getting clean and healthy. I go ahead and get my suffering over with in the cold showers, so I don't have to suffer throughout the day. Pretty good trade to...
Georg, Testimonial Wim Hof
Georg, Germany
Cardiac and respiratory arrest began my life. Heart defect and cleft palate pushed diseases. Depression, lack of self-efficacy, and post traumatic stress disorder followed. The Wim Hof Method frees me: I am twenty-nine years old, and I love to live. Thank you!
Grant, Testimonial Wim Hof
Grant, Australia
I was born with Spina Bifida, and was told I would end up in a wheelchair. After incorporating the Wim Hof Method into my daily life I have begun to see results in my pain levels and athleticism. I am no longer looking down the barrel of becoming a paraplegic, and I attribute that in part to the...
Raúl, Testimonial Wim Hof
Raúl, The Netherlands
From the 90s to 2012 I developed hayfever symptoms and had to take daily medications in order to cope. The effect of these medications only lasted for several hours. By using the Wim Hof Method training daily, my body has conquered hayfever symptoms since 2013.
Benjamin Testimonial Wim Hof
Benjamin
I started the Wim Hof method in October of 2018, and now the holes I had in my brain are gone. My neurosurgeon was so impressed by the scans that he told me I don't have to come back anymore. I take this as proof that this method works to regenerate brain tissue.
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Frequently asked questions

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General
Breathing
Cold Therapy
Mindset
Physical Exercises
Video Courses
Expeditions
Payments & Refunds
WHM App
Technical Issues
Ask Wim
What will the WHM do for me?

The effects of the WHM techniques differ from person to person. Everybody’s experience is slightly different, and is partially determined by your goals and expectations. A professional tennis player for example, will likely seek improved athletic performance, whereas someone suffering from rheumatoid arthritis will sooner see benefit from lower inflammatory markers.

Reported general benefits of the Method include: increased energy, improved sleep, reduced stress and anxiety, heightened focus, accelerated recovery, and a general improvement in quality of life.

The potential benefits are numerous and diverse. Ultimately, the only way to find out what the Method does for you is to try it for yourself!

Is this method for everybody?

The Wim Hof Method can be practiced by every healthy individual. When the WHM is practiced in the correct way, it can contribute to a healthy, strong, and happy life. As breathing techniques and cold exposure can affect the physiology of the
body, this can have a profound effect on people in poor health or with certain illnesses. If you are dealing with a serious medical or psychological condition, we advise counseling a healthcare professional before attempting any of the WHM techniques.

We advise against practicing the WHM if you are dealing with any of the following:

  • Coronary heart disease (e.g. Angina Pectoris; Stable Angina)
  • Cold urticaria
  • Epilepsy
  • Kidney failure
  • Raynaud’s Syndrome (Type II)
  • High blood pressure (in case of prescription medication)
  • A history of serious health issues like heart failure or stroke
  • Shortly after an operation

If you suffer from migraines, we urge you to be cautious about taking ice baths.

How much time do I need to invest to see results from this method?

The average daily investment is 20 minutes to start your day. During the day focus on deeper more conscious breathing. Once you have unlocked how to do the Wim Hof Method, you can access it indefinitely, and move through the stages at your own pace. The Wim Hof Method does not finish after our courses. The method should be implemented in your life daily to reap the full benefits. 

Is the WHM suitable for children?

The breathing techniques can cause lightheadedness and even loss of consciousness. Children often have not matured to the point where they can adequately assess these risks. Moreover, their brains are also physically still developing.

Thus, we advise that children under the age of 16 are supervised by a parent or legal guardian. Please be careful with regard to cold exposure, and build this up gradually.

What is the best time of the day to start the exercises? Can I eat?

Start your day right and do them in the morning. Jump-starting your body right from the get-go will help you spend the day both energized and relaxed. For best results, do the exercises on an empty stomach. Click on the video below to hear Wim give you his answer to this question.

Does the WHM help with X health condition?

Although the Wim Hof Method has been known to bring symptoms into complete remission in some cases , WHM practice should be seen as a tool to help manage your health, rather than a cure. Since the Wim Hof Method moderates the immune response, it is most effective with conditions that follow from an underlying disturbance to the immune system. However, positive results are seen with a wide variety of conditions, and in addition the WHM affords many other benefits.

There has been considerable scientific research into the Wim Hof Method, and the results are very promising. However, there are hundreds of thousands of conditions and diseases. For the majority of ailments, we do not have the requisite knowledge to be able to speak with authority on the potential of the WHM as an effective treatment. Note also that results vary greatly from person to person, as there are numerous interpersonal physiological differences. Ultimately, the best —and really the only— way to find out what the Wim Hof Method does for you personally is to give it a try. You can also find testimonials from WHM practitioners for various health conditions here.

If you are dealing with a specific health condition, you may want to do a custom search on the WHM Facebook group to see what you can take away from personal stories that have been shared by other members. If nothing comes up, feel free to share experiences or ask questions of your own. This community is very welcoming, and eager to help and offer meaningful insights, and your contributions may in turn help others down the road.

Some conditions may be negatively impacted by WHM practice. If you have any deviations to physiological processes that are directly modulated by WHM practice —notably involving oxygen influx, blood pressure and/or (cardio)vascular complications— we strongly advise that you consult a medical professional. Out of precaution, we also advise against WHM practice if you are pregnant.

I’m pregnant— is it safe for me to practice the WHM?

If you are pregnant, we advise against practicing the Wim Hof Method. We do not know if the increased adrenaline levels associated with the WHM techniques adversely affect the health of the baby. This is of course a tremendously delicate matter, and we want to be as careful as possible.

When the baby is born, you are safe to resume practicing the Method.

I feel worse after a couple of weeks. What's going on?

Click on the video below. Wim will give you his answer to this question.

I am not feeling well. Can I continue the exercises?

Click on the video below to hear Wim give you his answer to this question. In addition, we suggest you limit your practice to the breathing exercises when feeling ill, and skip the cold therapy parts, as these tend to compound the existing stress on the body. Get well soon!

The WHM has been shown to suppress the immune system. Isn’t this bad?

It's important here to differentiate between the two types of immune responses in humans.

The innate immune response is a kind of all-purpose, break-glass-in-case-of-emergency response. The proteins that are released use brute force to deal with the foreign threat. They attack almost anything in their path, to the point that they sometimes mistake healthy cells for sick ones. When they attack your healthy cells you become inflamed. Wim Hof Method practice suppresses this response.

Then there's the adaptive immune response. This is your body recognizing the invading pathogen, and creating antibodies to deal with that specific threat. This response is upregulated by WHM practice.

How can I become a WHM Instructor?

In order to become a certified WHM Instructor you must successfully complete the Wim Hof Academy. All the application requirements and course details can be found on our Academy page.

How can I reach Wim directly?

Although Wim would like nothing more than to personally engage with each and every one of you, he has become so popular that this not possible. For questions about the method itself, please visit our Facebook group. If you really absolutely must talk to Wim personally, you can do so at one of our expeditions.

My question is not listed here. Help!

If your question isn't listed in any of the FAQ categories, first head over to our WHM Community for help from other members and WHM Instructors. Then, try the WHM Facebook Group. Alternatively, contact our support team at support@wimhofmethod.com.