The Wim Hof Method: Tap into your unlimited potential
Do you ever shiver with disgust at the idea of taking a cold shower? How about an ice bath? BrrrrRRR… But what if I told you they could change your life. What if they aren’t that scary and they can’t hurt you; they can only make you better, stronger, fitter, happier and more resilient.
You probably wouldn’t believe me. You’re probably thinking that only the crazies do this sort of stuff. While you might be right about the crazy part, it doesn’t change the fact that cold showers and ice baths ARE GOOD FOR YOU and that adding them to your routine might help get you to that next level you are looking for.
This post isn’t just about cold therapy, however. It’s about a certain method, a trifecta of three fundamentals to experience spiritual, mental, and physical growth. It is called The Wim Hof Method(WHM).
What is the wim hof method
The Wim Hof Method is based on the principle that our bodies have an innate power that can accomplish tremendous feats. But over time, we as humans have lost touch with nature and largely forgotten about that power. The Wim Hof Method aims at bringing us back into connection with this higher power to live healthier, happier, and more meaningful lives.
The WHM is centered around 3 pillars: cold therapy, breathing, and commitment. Here’s what the WHM website has to say about each:
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, reduce 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.”
Breathing
“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.”
Commitment
“The third pillar of the wim hof method is the foundation of the other two: both cold exposure and the 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.”
who is wim hof?
Wim Hof, also known as “The Iceman” has broken a number of world records related to cold exposure. He has climbed Mount Kilimanjaro in shorts, ran a half marathon above the Arctic Circle on his bare feet, and has stood in a container covered with ice cubes for more than 112 minutes.
After years of embracing the cold and using breathing techniques, Wim resolved to share his discoveries with the rest of the world because he wants us all to tap into our unlimited potential.
What are the benefits of the wim hof method
Put simply, the Wim Hof Method can change your life. It really is that powerful. With the cold therapy, you develop an undefeatable and unbreakable mindset. With the breaking exercises, you tap into the deepest parts of your being, find clarity, and improve nearly every bodily function (not to mention it feels like getting high, without the use of actual drugs, if that’s something you’re into). And, if done properly and consistently, the commitment you’ve fostered will transfer to all of the other areas of your life that matter most to you.
On the WHM website, they offer more scientifically backed benefits to doing the method. They include:
- Increased energy
- Better sleep
- Heightened focus
- Improved sports performance
- Increased willpower
- Reduced stress levels
- Greater cold tolerance (makes sense!)
- Faster recovery
- Enhanced creatiity
- Stronger immune system
My experience with the whm
I’ve known about the Ice Man and his method for almost three years, but it wasn’t until last November that I actually completed a WHM workshop for my very first time ever. Up until then, it was mostly just a grind to get used to the cold showers and increase my exposure time.
The was only one time that I had ever done the breathing exercises before this WHM workshop, and it was the morning before I had my wisdom teeth removed. I was super super nervous because this was basically the first surgery I had ever had in my entire life. I didn’t know what to expect. I figured this might as well be the perfect time to give this crazy breathing a try… what happened afterwards blew me away.
I did three rounds of the breathing (plus push-ups… see below) and my body was going crazy. I was feeling incredibly warm, my brain and mind felt incredibly relaxed, and my body was shaking like there was this massive force of energy bubbling up inside of me. My worries for the surgery that day went away and I was just in this weird state… serene yet fully energized. About 20 minutes later, I was in the car headed to my wisdom teeth removal.
As soon as my surgery was over… I didn’t feel any pain. The day after my surgery; no pain. The next day; no pain. A week after my surgery; no pain. I took no antibiotics, no pain-killers, no prescribed medications of any kind. Just a few natural healing methods and the WHM. I was ecstatic.
Maybe I got lucky. Maybe my surgeon did a great job. Or maybe, the Wim Hof Method actually boosted my immune system and allowed me to rapidly recover, seemingly like the whole ordeal hadn’t even happened. Although I can’t say that for certain, I can that for any surgeries I may need down the road, you can be sure I’ll be doing my breathing exercises right beforehand.
What to expect in your first WHM workshop
Let’s flash forward to the WHM workshop that I attended just a few months ago. The experience was marvelous. The instructor was well-trained, knowledgeable, and very helpful.
I don’t want to spoil the experience for you, and every instructor has their own style, but here’s a short rundown of the 4 hour day:
- Learn "chi" technique - a deep squat and body movements while getting to know the instructor
- Learning about the WHM
- Practicing breathing
- Full-on breathing exercises
- Preparation for Ice Bath
- Ice Bath (2-3 mins)
- Recovery
- Full-on breathing exercises
The workshop put me into a whole new state of being – the coldest ice water I’ve ever been exposed to coupled with the group breathing “meditation” sent my internals into a spiral. I felt like I had almost left my body; like I witnessed a disconnect between my ego and spirit for a few short moments.
Leaving the workshop, I was again in that state of serenity and energy. the energy you feel isn’t like coffee energy though. It’s more like you feel all of the cells in your body are fully oxidized and buzzing with energy. It’s hard to describe, which I why I really recommend you experience it yourself!
Preparing for a WHM workshop
If you’ve never done the WHM, it might be a good idea to practice getting used to the cold and doing a few rounds of breathing exercises on your own at home. It could be a jarring experience during the workshop if you’re not just a little prepared for what is to come.
You can start by switching the water during your shower from warm to cold for the last 30 seconds. Do that you about a week, and then try to increase that time. Once you get up to about two minutes, you can be brave and start your showers with cold water. So rather than getting the nice smooth transition from warm to cold, you get immediately blasted with uncomfort. Yep, this one kinda sucks at first and your mind is going to tell you so many reasons why you don’t need to do this right now. Just do it. You’ll free great afterwards.
I’d recommend a few test runs of the breathing exercise as well. Start by lying on your back in a comfortable position. Then do about 30 breaths that suck in as much air as you possibly can – and only release as much as you need. Don’t blow all of the air out, think of it more as a reset. Just a quick, short, release. You can increase or decrease the tempo of your breathing as you feel fit. At the end of the 30 breaths, blow it all out, and hold. Hold as long as you possibly can. Then repeat. On the next two rounds, you might start feeling a little something. Just keep going.
There’s a variation that you can add at the end of your second or third round and that is to do as many push-ups as you can as soon as you’ve released all of your air. You might be surprised to find out that you can do A LOT! During the workshop, I was able to do 77 in a row!
The science behind the wim hof method
What Wim is capable of (and what he teaches others to do) is largely considered to be scientifically impossible. But that doesn’t mean there are emerging studies that are helping the world to understand what is happening underneath the hood. Here’s some recent research articles regarding the WHM and it’s benefits.
The WHM and Arthritis
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0225749
The WHM and reduced inflammation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819555/pdf/10067_2015_Article_3009.pdf
The WHM and Activation of the Sympathetic Nervous System
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819555/pdf/10067_2015_Article_3009.pdf
Influence of cold and meditation on nervous system
https://www.wimhofmethod.com/uploads/kcfinder/files/WHM_Hopman.pdf
Controlled hyperventilation accelerating altitude acclimation
https://www.wimhofmethod.com/uploads/kcfinder/files/Kilimanjaro.pdf
Cold therapy and the creation of brown fat
https://www.wimhofmethod.com/uploads/kcfinder/files/WHM_BrownFat.PDF
Tell me what you thnk
The Wim Hof Method is something I will definitely be keeping in my toolbox, and I plan on experimenting more with it (I may make it a 30 day challenge to do the breathing exercises). My experiences and the proposed benefits are plenty for me to give it some credibility to continue doing. But, I’m still looking forward to more studies coming out in regards to it as well!
Give it a shot. Try the cold showers. Try the breathing exercises. Let me know how it goes. I’d love to hear your thoughts and what your experience has been like.
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