Written by Marissa Hoen | May 18 2021
Moments ago, I completed my first three rounds (11 minutes) of the Wim Hof breathing technique for beginners (link in the references). While the technique felt uncomfortable at times, I am now experiencing a heightened sense of clarity, alertness, depth and ease in my breath, and I can feel my fingers and toes beginning to warm up.
In a video on the Science behind the Wim Hof Method (WHM), Scott Carney shares that when we limit our environmental and physical activity exposures, our bodies (and minds) become efficient only in that set range (Medlife Crisis, 2019). This makes unexpected circumstances (such as getting caught in a snowstorm, or getting fired from work) harder for the body to deal with. When we train our bodies in different ways, we adapt to these new stressors- ultimately helping us deal with those stressors outside of the training session.
In this post I hope to dispel misconceptions around his method and motivate you to expand your zone of comfort in whatever that looks like to you. We all have different bodies and minds that require slightly different levels of stress in order to help us grow. I hope that this inspires you to find the edge of your comfort and breathe with it!
What is the Wim Hof technique?
Wim Hof has broken icy world records such as fastest barefoot half-marathon in the snow and is able to stay immersed in crushed ice for almost 2 hours (Muzick et al., 2018). His entire method includes cyclical breathwork practice, relaxation meditation, and cold exposure in an effort to create a more resilient body and mind both in and out of the cold.
Created by Wim Hof (a.k.a the Iceman) as a way to control his body’s response to extreme cold, this technique involves periods of hyperventilation followed by breath holding (Muzick et al., 2018).
Each round of breathwork consists of:
30 full breaths at a fast pace
Fully exhaling the last breath and holding breath (lengthening the hold in each consecutive round)
Fully inhaling and holding breath again before starting the next round
Breakdown of the Wim Hof breathing technique:
Hyperventilation leads to a quick drop in CO2 levels in the blood (hypocapnia)
Breath holding (hypoventilation) leads to a drop in O2 levels (hypoxia)
How does Wim Hof battle with the cold?
Studies on monks practicing g-Tummo meditation showed 2 ways in which temperature perception was mediated: heat is generated by muscular contractions needed for forceful breathing and the perception of heat is increased through intense focus on internal sensations (Kozhevnikov et al., 2013). Wim Hof shows the same increases in heat from his intercostal muscles and meditation (Muzik et al., 2018).
In an fMRI study on Wim Hof during cold exposure, Musik et al. (2018) showed that Wim was able to activate areas of the brain influencing the perception of cold as well as higher brain areas involved in focus- findings which have been supported in other studies on meditation (Medlife Crisis, 2019). In this same study, when using his breathing method, Wim was able to maintain a steady skin temperature despite the fluctuations of the temperature controlled suit he was wearing.
Do other’s show the same effects? Or is Wim just superhuman?
In a study by Kox et al., (2014) after being injected by a bacterial endotoxin, the group that was trained in the Wim Hof Method (mediation, cold exposure, and the cyclical breathing techniques) resulted in more alkaline blood, and an increased epinephrine release leading to a reduction in the inflammatory response when compared to the control group. The authors of this study conclude that through these practices, humans have the ability to voluntarily influence their autonomic nervous systems which change immune system function. The authors wrote a follow up paper after this, describing how the mental attitudes and expectation of the method working (placebo) impacts the effects of this method!
Hyperventilation is well known to cause a lowering of the levels of CO2 in the blood, resulting in more alkaline blood. Some claims of this method state that these physiological changes remain long after the breathing session is over- however this is yet to be supported. The body aims to remain in homeostasis, and will employ mechanisms to bring your blood back to a regular pH fairly quickly (Medlife Crisis, 2019).
There are claims that this method can increase brown adipose tissue (BAT) levels in the body, however this is not backed by evidence. BAT is the type of fat in the body that is used for heat production (non-shivering thermogenesis). Wim and his twin brother (who does not practice the WHM) show higher levels of BAT than the average individual, increasing cold tolerance. Studies do not suggest that this method changes BAT concentrations, though studies on mice show that brown adipose tissue does increase in response to repeated cold exposure (Medlife Crisis, 2019).
Summary of the Benefits
In his video debunking myths on the WHM, Cardiologist Rohin Francis sums up the benefits based on level of scientific evidence. Here is his summary table:
Caution!
This method can pose risks if practiced without the following considerations:
Do NOT practice the breathing technique while in water (for risk of drowning) or while standing. This is a hyperventilation/hypoventilation technique that may cause fainting, so practice in a safe environment away from hazards if you choose to do so.
All of the risks that I mentioned in the cold plunge post are present here if you choose to practice cold exposure. Anyone with heart issues should consult a doctor before trying cold therapies- even doing this deep breathing in cold air. Don’t enter cold water alone- and definitely don’t jump into freezing water if you have never done a cold dip!
Progress slowly. Try the beginner’s breathing technique first. Try a short meditation. Then try a cold shower. You are not on anyone else’s time frame but your own.
My Experience:
As I began the beginner’s version of the technique, I found that the breathing rate was a bit higher than I am comfortable with. The breathing reminded me of how I breathe when I am beginning exercise- a bit quicker and deeper, but not yet out of breath. I felt a light sense of nervousness or anxiety with this faster breath, but in his video Wim Hof guides you through and gives you reassurance that you are safe*. The changes in body temperature are very interesting to note, and as someone who enjoys meditation and breathwork it gave me something very different than I am used to. I will be continuing to use this method for it’s short term effects and will look out for more research for potential long term effects as time goes on.
If you are wanting to try this technique, but find that the beginner’s breathing is still to fast for you at the moment, try simply raising your breathing rate in small increments at a time. Just to a level that you still feel in control, and progressively increase the rate. Your method doesn’t need to look exactly like Wim’s to receive the benefits of breathing! If you’d like to see how others practice, check out this post on how 6 different people incorporate these techniques into their lives:
https://www.wimhofmethod.com/blog/tips-to-develop-your-own-wim-hof-method-practice
*If you choose to try this technique for the first time, I would highly recommend that you practice either seated or lying down in case you get too lightheaded. The seat gave me a sense of comfort and support in knowing that it was there to catch me should anything go wrong. Also, if you are experiencing high levels of anxiety this may not be the breathing method for you.
References
Kox, M., Eijk, L. T. G. J. v., Zwaag, J., Wildenberg, J. v. d., Sweep, C. G. J., Hoeven, J. G. v. d., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences - PNAS, 111(20), 7379-7384. https://doi.org/10.1073/pnas.1322174111
Medlife Crisis. (2019, June 27). Doctor Dissects the Wim Hof Method - Cold Hard Science Analysis [Video]. YouTube. https://www.youtube.com/watch?v=D6EPuUdIC1E
Muzik, O., Reilly, K. T., & Diwadkar, V. A. (2018). “Brain over body”–A study on the willful regulation of autonomic function during cold exposure. NeuroImage (Orlando, Fla.), 172, 632-641. https://doi.org/10.1016/j.neuroimage.2018.01.067
Kozhevnikov, M., Elliott, J., Shephard, J., & Gramann, K. (2013). Neurocognitive and somatic components of temperature increases during g-tummo meditation: legend and reality. PloS one, 8(3), e58244. https://doi.org/10.1371/journal.pone.0058244
Wim Hof. (2020, April 10). Wim Hof Method Guided Breathing for Beginners (3 Rounds Slow Pace) [Video]. Youtube. https://www.youtube.com/watch?v=0BNejY1e9ik