THE WIM HOF METHOD

What is the Wim Hof Method^®?

Discover more about this simple yet powerful method and start practicing today.

Followers

1 M+

Studies

1

World Records

1

Instructors

1 +

Over the centuries, modern comforts like clothing, centralized heating and supermarkets have slowly turned us into weaker versions of ourselves. We are today more prone to illness, less mentally and physically sharp, and often overwhelmed by the stresses of a fast-moving interconnected world.

The Wim Hof Method brings this disharmony back into balance.

Through conscious breathing, controlled exposure to cold, and a trained mindset, you can become the optimal version of yourself. Focused. Calm. Resilient. Happy. Strong. Healthy.

Day in and day out.

The Wim Hof Method is effective yet simple, and its potential has been validated in study after study. Learn how to practice the Wim Hof Method, and start the path towards the best version of yourself.

THE WIM HOF METHOD

Built on three powerful pillars

You don’t need experience or equipment. Just 20 minutes a day.

Breathing

15-MINUTE RESET

Calm the nervous system. Drop into deep relaxation.

READ MORE

Cold Exposure

BUILD RESILIENCE

Start with a 30-second cold shower. Train your body to adapt under stress.

READ MORE

Mindset

MENTAL TRAINING

Attention, willpower, intention. Train the focus that steers your body.

READ MORE

Unlock the benefits

The power of the Wim Hof Method® is the combination of the three pillars. A committed, consistent practice including the breathing technique and cold exposure can help you unlock a host of benefits including;

Increased energy
Better sleep
Reduced stress levels
Heightened focus & determination
Increased willpower
Stronger immune system

Discover more benefits of the Wim Hof Method®.

FREE MINI CLASS

Experience breathing, cold exposure, and mindset with Wim Hof

3 free video lessons. The first starts right away with a breathing exercise. You do it, you feel it, immediately.

Also available in: German – French – Spanish – Portuguese

3 lessons · ~10 min each · no credit card required

No experience or equipment needed.

THE SCIENCE

Tested. Published. Peer-reviewed.

24 peer-reviewed scientific studies, from Radboud UMC to PNAS and Nature, pushing the boundaries of what we know about the human body.

Radboud UMC

2011

The experiment that started it all

In 2011, Radboud University Medical Centre tested Wim Hof by injecting him with a bacterial toxin that normally triggers a strong immune response. His inflammatory response was less than half that of the control group.

Read the research

PNAS 2014

Radboud UMC

Reduced inflammation in trained beginners after 10 days

Three years later, the same research team tested 12 people trained in Wim Hof’s method. They used the same bacterial toxin. The trained group showed significantly reduced inflammation, about 50% lower than controls. Published in PNAS.

Read the research

Scientific Reports 2025

Nature

404 people, 29 days: the effects kept growing

After 29 days of practice, participants reported more energy, mental clarity, and the ability to handle stress. The effects built up day by day.

Read the research

Neurological Sciences 2025

Reduced disease activity and improved quality of life in multiple sclerosis

After 12 weeks of practicing the Wim Hof Method, people with multiple sclerosis showed reduced levels of inflammatory markers linked to nerve damage and reported improvements in cognition, energy, and anxiety compared to a control group.

Read the research

PLOS ONE 2019

Amsterdam UMC

Reduced pain and improved quality of life in 8 weeks

In an autoimmune condition affecting the joints and spine, 8 weeks of practice reduced disease activity and significantly improved quality of life.

Read the research

Psychosomatic Medicine 2022

Radboud UMC

Scientists discovered why the method works

A Radboud UMC study separated the ingredients of the Wim Hof Method. The breathing technique was the active component. Cold exposure alone did not significantly reduce inflammation.

Read the research

NeuroImage 2018

Wayne State University

Brain activity linked to pain regulation during cold exposure and breathing

In 2010, Wayne State University scanned Wim Hof’s brain during controlled breathing and cold exposure. They observed activation in the periaqueductal gray, a region associated with pain regulation.

Read the research

Explore all 24 studies

See the full body of research

STORIES

Stories from around the world

Many people practice the Wim Hof Method. These are some of their stories, in their own words.

Luke

- Depression and anxiety

“I felt calm, strong, and in control for the first time in years.”

Brad

- Marine Corps officer

“I no longer take anything for pain.”

Roula

- Lives with Lyme disease

“I am not just Lyme. I am strong inside.”

Loeke

- Lives with MS

“My legs became stronger, and I don’t need crutches anymore.”

Tom

- Lives with fibromyalgia

“I feel functional again and back in control of my life.”

Henk

- Lives with rheumatoid arthritis

“My rheumatism symptoms have improved and stabilized.”

Ben

- Chronic inflammation

“I feel like a champion from the moment I wake up.”

Anuschka

- Lives with MS

“I feel like my body is turning back on.”

Mike Posner

- Singer-songwriter

“The breath and cold feel like a cheat code for my body.”

Daniel Beckitt

- Lives with asthma

“I haven’t been hospitalized for asthma in a long time.”

Doug

- 8 months of practice

“Within eight months, my symptoms had improved significantly.”

These are personal experiences, not medical claims. You can explore the science behind the method in the studies above.

Read more stories

The Wim Hof App

With the Wim Hof Method app you have a personal assistant to keep track of your progress, remind you of your planned training sessions, and keep you motivated.

Create your own routine, let Wim Hof’s voice guide you through your favorite exercises, and customize them with your own rhythm, temperature, music and more.

Learn from home

If you prefer a ready-made program, where you can simply follow our instructions from week to week, we have you covered too!

In our Fundamentals Video Course, Wim Hof teaches you his method through a series of lighthearted lessons. Each week is centered around a different daily-life-related topic, such as managing stress and finding your creativity.

The course is suitable for beginners, and you can also follow it through the Wim Hof App.

Learn near you

Come and enjoy the energy of a group breathing session and feel the support of the tribe in the ice during an in-person workshop or week-long retreat.

Guided by certified instructors, these activities are an excellent way to explore the Wim Hof Method®, for beginners and more experienced practitioners alike.

Learn from Wim Hof

See Wim Hof live across Europe, North America or Australia, join him for a weekend in The Netherlands or book a spot on one of the coveted week-long expeditions.

You’ll be won over by Wim Hof and carried away by his energy and enthusiasm during these one-of-a-kind events.

Sign up for the Wim Hof Method Newsletter

Receive our monthly newsletter and become part of the Wim Hof Method tribe.

You can opt out any time. No cold feelings. Terms & Conditions apply. View our Privacy Policy.