The Wim Hof Method is a self-training system created by Dutch extreme athlete Wim Hof. It combines three pillars: cycles of deep, rapid breathing followed by breath holds, gradual exposure to cold, and commitment, meaning focus and regular practice. Small studies suggest it can change stress hormones and inflammation, but the evidence is limited and safety rules matter. Start with our complete guide.
1 guide
The Wim Hof Method is a self-training system created by Dutch extreme athlete Wim Hof. It combines three pillars: cycles of deep, rapid breathing followed by breath holds, gradual exposure to cold, and commitment, meaning focus and regular practice. Small studies suggest it can change stress hormones and inflammation, but the evidence is limited and safety rules matter.
This hub is the home on Self Help Supermarket for Wim Hof Method. Our complete guide explains the method, the evidence and its limits. As we check them, videos, podcasts, courses, books and practitioner directories for Wim Hof Method are added to this page.
This hub is for general information and self-education. It is not a replacement for medical or psychological care.
New to Wim Hof Method? Our complete guide covers who should not do it, the breathing technique step by step, cold exposure, a beginner's weekly routine, what the science says and which claims are overstated.
The Wim Hof Method is a self-training system created by Dutch extreme athlete Wim Hof. It combines three pillars: cycles of deep, rapid breathing followed by breath holds,…
The best-known study found that 12 trained young men produced far more adrenaline and had fewer flu-like symptoms and less inflammation after an injection of bacterial endotoxin than 12 untrained men (Kox et al., 2014).
The breathing seems to drive that effect, with cold training adding to it (Zwaag et al., 2022).
The overall evidence is limited: a 2024 systematic review found only eight trials, mostly small and in young men (Almahayni & Hammond, 2024).
It is not a proven treatment for any disease, and claims that it "boosts your immune system" go beyond the research.
You will find the full evidence, with sources, in the complete guide.
Read our complete guide first. It explains Wim Hof Method step by step and says plainly what the evidence does and does not show.
It's reasonably safe for most healthy adults who follow the rules: only do the breathing sitting or lying down on dry land, never in or near water or while driving, and build up cold exposure slowly with someone nearby. People have drowned doing the breathing in water. If you're pregnant or have heart problems, high blood pressure, epilepsy or Raynaud's, see a doctor first.
Fast, deep breathing lowers carbon dioxide, which delays your urge to breathe. You can run low on oxygen and black out without warning. In water, that blackout can lead to drowning within minutes. This is called shallow water blackout, and it has killed strong, fit swimmers.
Sit or lie down somewhere safe on an empty stomach. Take about 30 deep breaths, breathe out and hold your breath until you need to breathe, then take a deep recovery breath and hold it for 15 seconds. That's one round. Do three or four rounds, then breathe normally for a few minutes before getting up.
Not in the way it's often claimed. Studies found it dampened the short-term inflammatory response to an injected bacterial fragment in healthy young men. That's different from fighting infections better, and no study has shown that the method prevents colds or flu.
Some people find it calming and energising, and breathwork in general reduces stress a little in trials. But there's no good evidence that the Wim Hof Method treats anxiety disorders or depression. Hyperventilation can also trigger panic in some people. Don't use it in place of professional care.
No. Many people learn the breathing from the free official app or guided videos. For ice baths or cold-water swimming, learning with a certified instructor from the official directory or a supervised group is much safer than going alone.
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