Wim Hof Method

I first came to hear about Wim Hof Method (WHM) through my friend. I was told about the benefits with the breathing method, which I initially brushed it off and did not take that seriously. When I first tried it, my concentration was all over and I could not even discipline myself for that! That was way back in mid 2019. I really didn’t put much effort and that was how far it went. 

What is WHM all about?

Named after Wim Hof, a Dutch extreme athlete, who made this breathing technique popular, though similar breathing techniques was already in practice in the eastern parts of the world. Wim Hof has set many Guinness World Records and attribute those feats to the breathing technique.

WHM is based on three Pillars: Breathing, Cold Therapy and Commitment to the other two. Residing in a hot tropics of Singapore, access to cold therapy is not possible (without feeling the pinch on the wallet ), so the review will be on my experience with the Breathing,

The breathing is performed in a relaxed position, either seated or lying down. Take 30 deep breaths, inhaling through your nose and exhaling through your mouth. Then, at the 30th count, take a deep breath and exhale; then hold until you need to breathe in. Inhale again, as deep as you can, and hold it for 10-15  seconds (generally one would feel a tingling at this time and light-headedness but this is normal) and then exhale. Repeat the whole process again for another 3 times or so, depending on your comfort level. The tingling is due to reduced carbon dioxide in the blood or the blood becoming more alkaline.

Once you are done, remain is the same position and take several slow regular breaths and enjoy that calmness. Try not to rise up immediately from your position but do it gently because the light-headedness may cause some light dizziness, depending on individuals.

Benefits of WHM

Below are the several benefits claimed by Wim Hof from the breathing technique.  

• Reduced stress level
• Greater cold tolerance
• Faster recovery
• Enhanced creativity
• Stronger immune system
• Increased energy
• Better sleep
• Heightened focus & determination
• Improved sports performance
• Increased willpower

Refer to the website for more details. Please note that I am not in anyway affirming all the claims but just listing what Wim Hof claims. 

Who should NOT practice WHM?

According to the website, WHM is not suited for those  dealing with serious medical condition, and consultation with healthcare professional is advised before attempting any of the WHM techniques.

WHM is strongly advised against those dealing with any of the following:

• Epilepsy
• High blood pressure (in case of prescription medication)
• Coronary heart disease (e.g. Angina Pectoris; Stable Angina)
• A history of serious health issues like heart failure or stroke
• Those suffering from migraines, are urged to be cautious about taking ice baths.

Please read the details of FAQ before proceeding and explore the website for other details.

My Experience:

It was only during the Covid19 pandemic in 2020, when staying indoors was encouraged, that I decided to give Wim Hof another try (in mid 2020). This time it was different – very different. 

Following the procedure mentioned above, my first two rounds went as normal but half way through the third round, I felt light-headedness and a buzzy feeling, which intensified at the end of my third round of breath hold after inhalation. I completed the breathing for five rounds and at the end it was very relaxing and calming. 

The noticeable benefits of the breathing for me is the sleep quality and reduced stress level. It doesn’t take long for me to get into my sleep. I regularly do the breathing exercise for 5 to 10 minutes before sleeping. 

I cannot confirm on the other benefits as I have not noticed any difference in those area to affirm them. But there testimonies of people claiming other health benefits too.

For beginners, below is a guided video on the breathing technique from Wim Hof himself. Try and see if it helps you too.