By Linda Music
The Wim Hof Method is rapidly gaining popularity around the world and so I thought I’d write about my experiences with the method as well as the experiences of a fellow Hoffer, Kel Sanson.
For those of you who are not familiar with Wim Hof and his method, let me introduce you.
Wim Hof, also known as the iceman, is most famous for his ability to retain his body temperature while subjecting himself to extreme cold conditions. He has held almost 20 world records including the longest ice bath, running a marathon in polar circles and climbing a snow-capped mountain dressed only in a pair of shorts.
For many people, Wim would seem like an oddity, a freak of nature perhaps. This opinion may be reinforced when they view his slightly eccentric behaviour. However, what cannot be discounted are the scientific studies that have shown his amazing ability to, not only withstand extreme temperatures, but also regulate his autonomic nervous system and immune system, a feat previously not considered possible.
Despite his “supernormal” abilities, Wim believes that anyone is capable of learning his techniques and so the Wim Hof Method (WHM) was born.
Does it strengthen the immune system?
I stumbled across the WHM early in 2016. The main reason for my interest in the method was because it was promoted as a way of strengthening the immune system. This was a huge draw card for me because, at the time, I was getting sick with colds every three to four weeks and was actively looking for a way to get my immune system working the way I believed it should.
I am not easily convinced but after spending a few weeks immersed in research I became open-minded enough to decide I would enrol in the 10-week Wim Hof Method course.
There are three pillars to the WHM: cold therapy, breathing and commitment and it was my research on cold immersion that convinced me to give the method a go. According to numerous scientific studies, cold exposure can increase the number of immune cells in the body. In simple terms, taking a cold shower, increases the body’s metabolic rate both during, and after, the shower. This rise in metabolic rate then activates the immune system which, in turn, increases the production of white blood cells: the body’s “soldiers” in the fight against viruses and bacteria.
So, I set off on my 10-week cold adventure starting off with 10 seconds, then 30 seconds and finally reaching 10 minute cold showers. I was surprised at how quickly I started enjoying my cold showers, particularly the after-effects of increased alertness.
My personal verdict:
I have been having cold showers for over 18 months and, in that time, have had one or two sniffles which never really amounted to much. This is despite the fact that my husband and son have had numerous respiratory infections over the same period. So, for me, at least, cold showers have definitely resulted in an improvement in immunity
Breathing: the second pillar
The WHM advocates a special type of breathing exercise which is described on the Wim Hof website as “controlled hyperventilation”. In a nutshell, the exercise involves around 30 inhalations and exhalations followed by a breath retention (on the exhale) for as long as it feels comfortable. It is said that training in this technique, increases energy, reduces stress levels and also improves the immune response.
I did the breathing exercises for eight of the 10 weeks and found that it led to tinnitus and headaches. I enjoyed doing the exercises, particularly as I watched my retention times get longer and longer. But due to headaches and extreme ringing in my ears, I had no choice but to stop. I have noticed that on various Wim Hof Facebook groups, tinnitus seems to be a problem for a few people. However, it appears that for most, it is a passing phase either that or it doesn’t not bother them as much as it bothered me.
I can’t say that the breathing gave me more energy probably because I’m a fairly energetic person anyway, but in preparing to write this post, I got in touch with some Hoffers and asked them about their experiences. While they all had positive things to share, it was Kel Sanson’s experience with the method that truly stood out.
Does it alleviate depression/anxiety?
Diagnosed with depression late in 2016, but admitting to probably having had it for years, Kel was prescribed antidepressants which failed to improve any of his symptoms. The doctor’s response to this was to increase the dose. Not happy with the lack of improvement, particularly when it came to his extreme fatigue and irritability, Kel sought out another doctor who disagreed with the first doctor’s diagnosis and advised Kel to stop taking the meds. Stopping the antidepressants led to an extreme escalation of his symptoms with lethargy and severe moodiness taking over his life and starting to negatively impact on his family.
Kel was so fatigued that he could think of nothing but sleep. He shared his journal entries with me and it is obvious that he was a man suffering, badly.
“I just can’t keep acting like everything is ok, it’s incredibly tiring.” he wrote in one entry.
Luckily for Kel, he found the WHM and within a few days of starting began to see significant changes. His fatigue disappeared, literally overnight and his mood improved rapidly.
“I just feel like I’m alive again,” Kel says after only two-and-a-half weeks into the program.
“I don’t have that brain fog that I’ve had for the last few years.”
How can simple breathing exercises and cold showers have such a positive effect, I wondered?
According to health researcher, Rhonda Patrick PhD, one of the consistent responses to cold exposure is the release of a hormone known as norepinephrine which is involved in attention and mood. Decreased levels of this hormone is associated with low energy, poor mood and for some people, even depression.
I’m no scientist or doctor, but it seems to me that perhaps an increase in norepinephrine might be the reason for Kel’s increased energy and improved mood.
The future of the Wim Hof Method
The method is rapidly growing in popularity as Hof tours the world, teaching his method, as well as training people to become instructors.
On a research level, there are numerous scientific studies currently underway all over the world looking at WHM and its effects on such things as metabolic activity, auto-immune diseases, sleep patterns and stress levels.
Finally…. what about me?
I’m going to continue with my cold showers. They’ve become as much a part of my daily routine as brushing my hair and teeth.
Talking to Kel, and listening to his genuine exuberance for the method, I’m determined to give the breathing another go.
I’ll also be keeping an eye out on the results of the scientific studies as they are published and will report back with any significant findings that I think might be of interest.
If you’ve had experience with WHM or cold showers, let me know how you went in the comments section of this blog. I’d love to read about it.
If you want to read more about Wim Hof, check out my other article about the experiences of four other people with the method:
If you’re interested in reading about health-related issues, LIKE or follow my FB page: https://www.facebook.com/LindaMusic.writer/or join my mailing list to get my articles direct to your inbox.
Great post! I have never heard of the WHM, but now I am really interested in learning more!
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Thanks for your feedback. It certainly is interesting and, for some people it’s life-changing.
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With whm got rid of asthma.
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Hi Jouni! Yes, I’ve heard it’s successful with respiratory conditions such as asthma. I may do a follow up article on this topic. Thanks for reminding me!
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Super intrigued with this method now Linda. Cold showers would be challenge, but so worth it if created those changes you’ve highlighted. Will definitely be looking into this more. Thank you. xox
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I too had never heard of this. Sounds like it could help a lot of people. Me, I do love a hot shower
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Nice to hear you’ve had a good experience with the cold showers. Been doing them for one year now and, like you, have only had a few sniffles since. Hard to convince family and friends to try it out, though! Cheers!
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Yes I agree Alex. My family, especially my husband, thinks I’m a tad crazy for having cold showers especially in winter!
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I’ve been taking cold showers for over 8 months now, thanks to my friend, Jesse Harless. He chalenged me to try cold showers for 30 days back in March. I completed the challenge and have been taking them ever since. I do feel I have more energy and my hair and skin have improved. Check out Jesse’s Facebook group “Cold Shoer Challenge”.
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Hi Janice! I will definitely take a look at Jesse’s Facebook group. Thanks for the tip!
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Hello
I went to see Wim, with an open mind, he’s a very interesting individual, after a couple of months of practicing the method, I found it helpt me very very much. I thank him for his help.
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I’m so glad you have found the method useful. I certainly have and everyone I’ve spoken to has positive results.
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Been taking cold showers now for 3 years. Knock on wood have not had a cold and I too look forward to them.
Benefits.
*Heightened alertness/aliveness
*Feel energized
*Zero colds
*Use less water
*Its the hardest thing you’ll do all day.
I live in BC Canada where we get down to minus 10-15 in the winter. I also sleep with window open so cold room, cold shower makes for a quick start.
Found a large plastic tub I’ll put outside this winter for the full ice bath experience. Did 10mins in zero degree water with breathing etc, felt amazing, however took a while to warm up and for genitals to reappear.
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Wow Boyjah! A cold room in winter in Canada. I live in Sydney and we all freak out when the night temperature drops to zero degrees. Great work on the ice baths. I bet you were relieved to have all your body parts back when you warmed up!
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Hi Linda, great article , well written and very true
I discovered Wim Hoff on a Joe Rogan podcast in about May this year, by my son. I loved him straight away. His passion, enthusiasm and sincerity won me over very quickly……and his story of his wife, who suicided with depression and left Wim with 4 young children, touched me deeply, this guy is on a mission to help people!!
Let me tell you I hate winter, and its not that severe in Adelaide Australia, but i always looked forward to summer
By mid May, I was taking cold showers, thats autumn in Australia.
I felt the benefits pretty well immediately. After i dressed and left for work, i felt great, I felt alive and was not so bothered by the cold.
I also started swimming at the beach, which was so invigorating, that i am now sad, because the weather is warming up
and i became addicted to that amazing feeling…. this has been my favourite winter…. and I might add, that up to the beginning of this year I was doing Bikram, Hot Yoga for 7 years
I have not had a cold this winter,I have felt so much stronger
Its a shame that you had to stop the breathing Linda, because it is so much a significant part of this whole process
I have been meditating for 25 years and i use Wims breathing method before I go into meditation.It has deepened the whole process, its truly amazing
And yes, it does energise you. A few rounds of the breathing and believe me, you won’t need that afternoon coffee to get you through the day… it will turn your brain on!!!
In August this year I went to Wims workshop in Sydney. He truly is a beautiful Man!!! This guy has lived it and he walks the talk, he is Great!!!! That was where I had my first ice bath, it was fun…..more of those this summer
I highly recommend this method. And what is most amazing is that it is all for free, cold showers and fresh air!!
Make no mistake, for me, the cold showers in winter are” brutal” but the rewards that you gain throughout the day
Are so worth it !!!
Go The Iceman, what a Dude!!!!!!!
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I have been ending my showers with cold from the early nineties on. I also like swimming outdoors in a lake nearby. I liked it so much I would start early in the season and continue till well into fall. I discovered I could swim in cold water if I didn’t resist the cold but rather embrace or even go in with an attitude. Then a few year ago I tried a newyear’s dive. That means go for a swim on january 1st, when the teemparature is around freezing. I ran in thinking chaaaaarge! and it was easy. One december day another few years later I heard about Wim Hof and decided to go and try it again. And I just stepped in the lake and went for a swim. My feet hurt a lot but I was buzzing with energy afterwards and kept doing it all winter. The feet got used to it eventually. The year after that I bought Wim Hof’s 10 week course out of curiosity. I didn’t like the course format and the breathing bit was very challenging for me but I kept up the cold swimming and showering. Now this year I bought the Fundamentals course after feeling bad most of the summer. This course has, themes. I got over my resistance to the breathing bit and I liked the stress control theme very much. Getting so much more relaxed. This week I started with energy management. Today I jogged to the river, jumped in and swam 5 minutes. The temperature was around 10C which is perfect. Then did the energy breathing on the shore and some stretching. Then I stormed back home. Running full power like I was 19 again. Even the stiffness in my back lifted. Came home with happy chills all over.
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I only used the cold water immersion portion. I did this by swimming in a cold lake, or when it is too windy, taking cold showers. I have seen at least a 90% reduction in migraines. I done this for 5 months now.
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I definitely agree with you. I wrote about it on my blog: http://thewanderingprophet.com/why-you-should-start-taking-cold-showers-everyday/
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Hello, Linda, did your ringing stopped in the ears? Thank you.
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Hi. I tried modifying my breathing so that I wasn’t retaining my breath so long and it helped to a degree but I was still experiencing the ringing. I no longer practise the breathing as it just didn’t work out for me. However, I know quite a few people who did have ringing in their ears but the issue resolved itself. I continue to practise cold immersion daily.
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Hello Linda, thank you for your reply. I have the theory that the breath holding strongly increases blood pressure and flow in the ears, which could damage the thin ear nerve, which in the end courses that people start to hear ringing. Also by holding breath for the longer time, we are pushing the body to the alert state. It starts to ring the alarm bell and the ringing remains as the body does not know how to go out of this alertness circle.
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Hi Linda, I found your post as I was googling the problem of tinnitus/ear ringing after starting with wim hof breathing. I appreciate you writing about your experience!
At first I would hear it intensely during and after breathing, but then it would go away. But after 3 weeks of practice, I notice that the ringing just stays.
I wonder if your ringing problem is gone by now?
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Hi! Sorry for the delayed reply. Unfortunately, I couldn’t continue with the Wim Hof breathing as the ringing got too intense and started to give me migraines. I tried reducing the time in breath holds but it didn’t help. I still have cold showers but that’s pretty much the only part of the Hof method I do. I hope you get some resolution to your ear ringing problem.
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