World record holder Wim Hof (the “Iceman”) is known for pushing the limits of the human body. He’s run marathons barefoot, climbed mountains wearing nothing but shorts, and swum beneath ice for up to 66 meters (about 216.5 feet), to name a few. [1] But what the famed Guinness World champion is most known for is his “method” for developing mental resiliency, self-control, and command over the human body. The method itself has been taught all over the world with everyone from ordinary people like you and me to celebrities and athletes. According to Hof, “What I am capable of, everybody can learn.” In other words, you don’t have to live or be in special circumstances to forge the inner power that Hof himself had to hone after the tragic death of his wife, who’d committed suicide. [2] As a means of finding a new meaning for his life, Hof would soon explore the ways in which he could mentally and physically cope with extreme temperatures, which then trickled over into how he could conduct himself through the stresses of life and intense physical feats he’d set out to accomplish. From there, the rest is history, with the method going to transform the lives of the thousands who’ve chosen to study his methods. I myself am quite a fan, having incorporated it into my regular body hardening, cold shower routine. It’s helped me to toughen up mentally. I can endure what I used to perceive as “painful” (i.e., cold temperatures) and find my inner strength on the other side. Since then, I’m much more resilient to stress. Whether it’s in my personal life or an intense ZGYM workout.

But there’s more to Wim Hof than cold exposure. If you’re interested in learning more about the Wim Hof method, read on for a basic introduction, the benefits, and how you can do it at home.

The Three Pillars of Wim Hof

Wim Hof’s method stands on three pillars.

The first is perhaps its signature calling card: cold therapy. This one needs no introduction. You’re simply exposing yourself to freezing temperatures, which can elevate your mood by increasing endorphins, boost circulation, lower inflammation, and encourage the formation of metabolic “brown fat”. [3] [4]

The second is about mindful, effective breathing. We all breathe. Wim Hof breathing, however, has you using your breath to command control of your body and your mind, which, in theory, enables you to have somewhat control over the responses in your immune and nervous systems. [5] Some of the exercises involve doing controlled intervals of quick hyperventilating-like breathing followed by holding your breath for certain lengths of time. [5]

The third and final pillar focuses on commitment. It’s actually the glue to ties the previous two pillars together. If you’re not committed to the training, then you won’t reap the benefits. But if you remain consistent with it, your commitment will lead to improved self-control, resiliency, and willpower. For Wim Hof, willpower can be developed through regular training. Even if one barely has any willpower, the method can show him how to grow it. To test it beyond its limits and allow it to build like a muscle. Furthermore, he stresses the importance of staying patient and dedicated. You can’t master it in one go. It will take time. Which is where commitment comes in. You cannot rely on motivation alone. In fact, it’s better to be consistent than motivated. Because motivation isn’t always there. It’s not there when you’re stressed, tired, and are dealing with a million different things at once. And it’s definitely not there when you feel like you’re at your worse. Instead, it’s better to stay consistent with a sense of commitment or discipline. Learning how to stay committed or disciplined takes time and practice, which is what the Wim Hof method helps you to work on. Again, it’s not going to be easy. There will be times when you’ll want to take the easy way out and quit. You’ll have days when you’re not in the mood to get cold or practice the breathing exercises. But over time, it gets easier. You’ll become sensitized to the nagging little excuses your mind feeds you. In fact, you’ll be able to talk back to them. You’ll be piloting the ship, not your thoughts. Your willpower is stronger than that. And the method is just a tool that helps you to develop it.

Benefits

According to the Wim Hof website (as well as several testimonials), the method provides a number of positive side effects, both physically and mentally.

These include:

• Better immune response to infections
• Psychological wellbeing
• Reductions in depression and stress
• Improvements in sports or workout performance and recovery
• Deep, quality sleep
• Increased energy
• Enhanced willpower
• Improved tolerance to cold temperatures
• Better concentration, memory, and creativity
• Nervous system relief (helping many people to recover from and deal with burnout)

[6]

Where and How to Practice

Now that you know about the Wim Hof method, you can begin practicing it now if that’s what you desire. Once again, treat it with an open mind and recognize what it will entail. After that, consider your options.
First, you have live instructional classes. These can range from weekend workshops to longer retreats (or “expeditions”). Both are led by certified instructors in the method and are done in a larger, “class” setting. If you’re interested in either of these, you can check out the current listings on the official website.

Second, if you’re not interested in live instruction or don’t have the budget, you can do the original 10-week course. It’s not free, but it provides plenty of pre-recorded exercises and information for you to peruse and follow at your own speed. It’s always being updated, so keep an eye out for new additions and expansions.

Third, and finally, you can practice at home based on the free material the official site does provide. This includes a regularly updated blog and media page filled with links to various videos, interviews, and podcasts that Wim Hof has done; all are crammed with nuggets of information. If you have a friend or know someone who practices the method, reach out to them, too. Personally, I think the easiest way is to begin regular cold therapy. That could be as simple as taking cold showers or jumping into an unheated pool. Some people go out of their way to fill their bathtubs with ice and cold water, which is another choice. In addition to the cold therapy, learn how to practice mindful breathing on YouTube, or search for the Pranayama breathing technique that is practiced in classical yoga. Combine these two together and you’ve got a home version of the Wim Hof method!

Tell me, have you ever tried the method? Or have you ever heard of Wim Hof to begin with? Like always, share your experiences with me in the comments below! I think it’s a great way to improve your mindset, which really is what’s going to make or break your ability to pursue whatever goals you have. Your mental health is just as important as your physical health, too, so don’t neglect this important aspect to your wellbeing!

Sources:

[1] https://www.wimhofmethod.com/iceman-wim-hof
[2] Inner Fire. “Innerfire – Wim Hof, The Iceman – Innerfire”. Retrieved 18 July 2015.
[3] https://www.healthline.com/health/cold-shower-vs-hot-shower#2
[4] https://www.medicaldaily.com/benefits-cold-showers-7-reasons-why-taking-cool-showers-good-your-health-289524
[5] https://www.wimhofmethod.com/breathing-exercises
[6] https://www.wimhofmethod.com/benefits