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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.


The second 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.


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.

Wim Hof Method References

Wim Hof Method is assesed on average with an 9.5 out of 10 based on 2147 experiences written by participants

Frequently Asked Questions

  • General
  • Video Courses
  • Expeditions
  • Technical Issues
  • Click on the video below. Wim will give you his answer to this question

  • 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 Wim Hof Method can be practiced by every healthy individual. If you are dealing with a serious medical condition, we advise to counsel 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:

    •    Epilepsy
    •    High blood pressure (in case of prescription medication)
    •    Coronary heart disease (e.g. Angina Pectoris; Stable Angina)
    •    A history of serious health issues like heart failure or stroke

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

  • 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!

  • 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 its effects on various health conditions, 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.

    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.

  • 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.

  • 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.

  • If you are pregnant, we advise against practicing the 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.

  • 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. 

  • 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.

  • Although Wim would like nothing more than to personally engage with each and every one of you, he has become so popular as to make this unfeasible. The good folk at can answer just about every question you may have, and will relay your message to Wim when merited.

    If you want to send a physical letter or package, you can send it to the Hoffice at Willem de Zwijgerlaan 350, 1055 RD Amsterdam, the Netherlands.

  • We do not provide invoices for our products, but you can download a PDF of your proof of purchase under 'Purchase History' in your user account.

  • If you cannot find your question in any of these categories, it may be listed under one of the sections exclusive to members. Create a free user account to see the full list of questions and answers. If you still can't find your question, head over to our WHM Community for help from other members and WHM Instructors.

  • Both courses teach the three pillars that form the cornerstone of the Wim Hof Method— breathing, cold exposure, and mindset. In the original 10-Week Video Course, the techniques and exercises are explained and demonstrated in a sober, straightforward manner, leaving up to you the situations in which to put these into practice. The Fundamentals course was created to provide more guidance and practical application, and teaches you the WHM in the context of real-world scenarios. Each week has its own theme, centered around an area of everyday life that the WHM can help improve— such as stress, creativity, and sleep. This newer course is more polished, and features yoga lessons from a professional teacher, as well as one-on-one sessions that allow for WHM practice on the fly.

  • You can find your course(s) under Dashboard > My E-Learning after logging in at

  • We previously offered the possibility to complete payment in three separate installments. Unfortunately this is no longer possible with our current payment provider, but we hope to reintroduce this option in the future.

  • The course material remains available to you indefinitely, so you can take as much time as you need to complete the program, and repeat separate weeks or go through the entire course as often as you like. The videos will, however, unlock at set weekly intervals upon purchase so that after 10 weeks, all 10 are available, regardless of your progress.

  • Both the original 10-Week and the Fundamentals course are online programs that require broadband internet access. The videos cannot be downloaded for offline viewing.

  • The video courses are designed to gradually build up in intensity. It takes time for your body and mind to adapt to the new impulses, and skipping steps or rushing through the program would adversely impact your progress. Moreover, we also simply cannot manually unlock separate weeks, because the system is not technically set up that way.

  • You have 14 days to reconsider your purchase. If you request a refund within that timeframe, you will be fully reimbursed, no questions asked. Beyond that timeframe, you forfeit your investment. To request a refund, please send us an e-mail.

  • We do not yet have a proper way to gift our online programs. The best workaround is to purchase the course yourself, and then gift the confirmation e-mail you receive. That e-mail will have an orange button that says "GET STARTED". Whomever you forward the e-mail to can register through that button to have the course linked up to their own e-mail address.

    Note that if you already have a user account at, it is important that you are not logged in when you make the purchase, or the course will be automatically linked to your account.

    We realize this is quite unceremonious, and hope to have a more elegant solution in the future.

  • The only physical requirement for the Expeditions is that you are able-bodied; you do not need special skills or experience in any specific fields, such as climbing or mountaineering. However, we do recommend you get a little familiar with the breathing and cold training. A great way to get a crash course is signing up for our free video Mini Class.

  • You must be able-bodied to participate in the Expeditions. If you have any medical conditions, we strongly advise you consult your physician before signing up. If you do sign up, please communicate any and all health conditions so we can ensure a safe and enjoyable experience for both you and the other participants.

  • We are happy to change your reservation, provided the alternative date is still available. For an overview of available dates, please visit the page for the corresponding expedition. Please be aware that spots typically go quickly once expeditions are opened for registration.

  • When signing up for an Expedition you can specify the number of participants. In case of separate reservations, please contact us directly.

  • Unfortunately, there will be no more Kilimanjaro expeditions.

  • We support Chrome, Safari, Firefox, Opera and Internet Explorer.

  • In late 2017 we overhauled our website and moved to a new domain. Since the old domain is no longer active, you won't be able to access your course via old links and e-mails.

    To regain access to your course, please register a new user account at, under the same e-mail address with which you originally signed up for the 10-Week Video Course. Your course will be automatically linked to your new account, and you can then find it under Dashboard > My E-Learning.

  • Please click the orange "GET IT" button on the MiniClass page to actually get the MiniClass.

  • Please lower the security settings of your browser to resolve this issue.

  • When you purchase a video course, you receive an automatic e-mail that has a big orange "Get Started" button. That button takes you to a registration page, where you can enter an e-mail address and password to confirm your registration. You will then find your course under Dashboard > My E-Learning.

    If you've misplaced the e-mail or have never received it, you can go to the registration page directly.

  • Go to and click the 'Forgot password' button. You will be sent an e-mail that includes a link to reset your password. If you are logged in automatically, you may have to first log out by clicking the corresponding button from the downward pointing arrow in the top-right hand corner of the screen.

  • You cannot change this yourself, but send us your old and new e-mail address at and we will happily change it for you.

  • Digital files can be downloaded directly via the link in the confirmation e-mail you receive upon purchase. Alternatively, you can always navigate to your Dashboard by logging in at and clicking the down-arrow in the top-right hand corner of the screen. Go to My Products, and from there you can click through to the page for the digital product you want to download, and find an orange download button on the right hand side.

  • The codes can be a little finicky— you may need to refresh the page a few times, or use an alternate browser. You may also be trying a coupon code that has expired, or was never valid to begin with. Best to copy/paste the code rather than type it out, in order to avoid mistaking, for example, the letter O with the number 0. Note that each code is product-specific, and cannot be used in conjunction with other products.

  • This typically occurs when using PDF Google reader. You should be able to download the PDF just fine with the free Adobe reader.

  • You can select subtitles by clicking the 'CC' button in the bottom right-hand corner of the video player.