The Wim Hof method – this combination of words is heard and read over and over again. It promises numerous positive effects on body and mind. We’ll show you what’s behind the trend.
The Wim Hof method combines three components that are said to be health-promoting:
- conscious breathing
- cold
- inner strength
Wim Hof is also the inventor and namesake of the method, also as “The Iceman” known. During the development of his method, he set a total of 26 world records. For example, he ran barefoot and in shorts a half marathon across the Arctic Circle or dived 66 meters deep under meter-thick ice. One thing is certain: Wim Hof has spent years intensively studying the human body and the effects of his method.
Effects of the Wim Hof method
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Wim Hof himself promises on his Website, the Wim Hof method is “a practical way to become happier, healthier and more productive”. There are numerous testimonials on the Internet that confirm this. Also various studies (for example on the influences on the autonomous nervous system and the immune system) have examined and partially confirmed the positive effects of the Wim Hof method. The method should include:
- consciously influencing the autonomic nervous system enable; this part of the brain actually regulates functions that cannot be controlled with the will, but run autonomously
- have an anti-inflammatory effect
- the Strengthen your immune system
- the Increase concentration
- support the self-healing of the body
- reduce pain
- promote blood circulation
- boost fat burning
- the improve general well-being
- Regulate stress
1st pillar of the Wim Hof method: breathing
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Breathing as the first pillar forms the basis of the Wim Hof method. Oxygen is very important for the human body. In the end, as part of the first pillar, you train holding your breath:
- Find a quiet place and make yourself comfortable. It doesn’t matter whether you stand, sit or lie down.
- Breathe deeply through your nose about 30 times and slowly exhale.
- As you inhale, try to direct the air into your chest.
- Now try to hold your breath as long as possible. If you want, you can stop the time.
- Take a deep breath and hold your breath again.
- If you can do it and want it, you can repeat the previous steps again.
It is best to practice this breathing technique daily. You will notice increases after a short time.
You can also use the practice time to meditate. After all, this pillar of the Wim Hof method is based on Tibetan Buddhism.
2nd pillar of the Wim Hof method: cold
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Extreme cold is responsible for many of the effects of the Wim Hof method mentioned above. To do this, you will probably need to start with yours overcome inner bastard, but with regular use you will quickly notice improvements. Feel your way and dare to do the exercises for a little longer every day. According to Wim Hof, two to three minutes a day is optimal.
For Beginner:
- shower warm as usual. Then put the water on the coldest level. If you want to feel your way around, you can only shower off the legs at first. Note our tips for To take a cold shower.
- You can also set cold instead of warm water for a few minutes at the beginning and at the end of the shower.
- A Cold sauna is another great way to take advantage of the positive effects of cold.
For Advanced:
- In the next step, you should use the Wim Hof method bathtub fill with cold water. You should stay there for five to a maximum of 20 minutes until it becomes uncomfortable. Notice: Slowly approach this exercise. If you stay in the water longer than it is good for your body, you risk hypothermia.
- With the method is unfortunately a high water consumption connected. If you can, switch to a natural pond, lake, stream, or river near you. You can also practice swimming in cold water here.
For Professionals:
- Wim Hof advises professionals on one Ice baththat you can imitate with ice cubes in cold bath water. Here, too, we recommend, if possible, on one Natural waters to change outside. Depending on the season, this is worse or more feasible.
- It is best to go for your safety in Escort. Extreme cold can lead to slower movements, overexertion and, in the worst case, cardiac arrest. That’s why you need this pillar carefully and not rushed handle.
- Even if Wim Hof showed it: Do not go swimming in frozen water! If you get under the ice, it will be difficult to get back to the water surface.
Notice: Only use this pillar if you feel fit and healthy. If you have a heart and / or Poor circulation If you have or are ill, you should discuss the use of the Wim Hof method with your doctor beforehand. This is especially true for the exercises for professionals. It is also important that you feel before and after the cold experience warms up well.
3rd pillar of the Wim Hof method: inner strength
The inner strength represents the attitude that is necessary for the first two pillars. It says that you need dedication and patience so that the Wim Hof method can even work. Commitment and perseverance are the currencies here. See the Wim Hof method as a personal challenge that is worth mastering.
Read more on Techzle.com:
- Kneipp medicine: The five pillars according to Sebastian Kneipp
- Learn meditation: tips for beginners
- Strengthening the immune system: 10 natural tips for a better immune system