Anyone using the Wim Hof Meditation Method?

[maverick]

I've changed my breating habits towards box breathing and found this to work very well for always keeping a calm head.

Box Breathing

I have a dog, cat and girlfriend at home and they all love falling asleep on my chest listening to my breathing.

 

[Primeperiwinkle]

I have a client who suffered from debilitating back pain, severe ADD, financial loss teetering on bankruptcy, and was about thirty pounds overweight.

He did 20hr intermittent fasting plus breathing from Wim Hof for two months. He lost all the weight plus another five pounds, his back pain is almost gone, and he’s on track to make 300k this year after landing four entirely new clients in that two month period.

He still has ADD.

I tell all my new clients who are looking for a big kick-in-the-butt type of change about Wim and intermittent fasting.

I’ve never seen a person’s body change this fast. I still have no idea which did more, the breathing or the fasting. My client doesn’t need long sleeves now. We do live in Texas so.. it wasn’t as horrible as up north, but still. He wore short sleeves from January-February but his body would be warm to the touch. Most weird thing? He doesn’t have a ton of loose skin either from losing the weight.

I support Wim because I saw so much change in this one client.

I personally can’t stand the videos though, lol.

 

[Kaizen502]

I was searching this forum and was quite startled that it has not yet discussed here.

I learned about the Wim Hof Method a while back in one of the most famous documentaries about him, which is from VICE and dates back a few years. I tried doing the breathing exercises and never really maintained it as a habit with the consistency that is necessary to use it successfully.

After seeing the big wave surfer Laird Hamilton talking about it, I kind of got obsessed with it again and started using the Wim Hof Method again with the additional cold exposure training.

I like the feeling of the energy boost after doing the breathwork and also think it is fascinating how we can control our autonomic nervous system "only" through breathing.

I find it also a good alternative to standard meditation. I use the Headspace app and find it hard to focus on the meditation while the breathing works like an active meditation exercise for me.

It is hard to think about anything else then your body when it tingles and your brain feels like a napalm bomb exploded inside of it.

I am still experimenting with the right technique and wanted to know if anyone is using the Wim Hof Method as well.

 

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[Anakalypsi]

I've embedded cold showers in my morning routine. If I could keep only one thing from my list of morning routine and had to loose everything else, it would be cold showers. Paradoxically it is the thing on my list I hate the most to do.

Somewhere lately I've read that if you want to be successful you must do the things you hate. That quote describes pretty well my relationship with cold showers.

Sent from my Nokia 6.1 using Tapatalk

 

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[GoodluckChuck]

Ive been doing the breathing exercises followed by a cold shower for only 5 days and I have more energy than usual and am already getting more accustomed to the cold shower.

Wim Hof himself is super entertaining to listen to. His love for life and jolly demeanor is a breath of fresh cold air.

 

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[MJ DeMarco]

Just finished Wim Hof's book and had my first cryo experience. It was cold, but I can't say I felt any different afterward.

I'd like to try cold showers, but in Arizona, there is no cold water... only luke warm. I will need to buy ice.

I will also attempt the breathing exercises since I already meditate already.

 

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[Dreamify]

I've practiced the technique from time to time, and it has definitely helped me a lot. I find it particularly effective for stress reduction and achieving mental clarity. Intense breathing sessions can sometimes, as I've experienced, lead to psychedelic visions and/or absolute inner stillness. A great tool to have in an entrepreneurs survival and productivity kit.

Another thing that's pretty cool is how Wim studied the ancient yogis and eastern philosophies and has now, with a little help from others, managed to marry it with western science.

 

[GoodluckChuck]

So I've been doing Wim Hof method for 8 days.

For the first 7 I did one round of breathing and about 30 seconds cold shower.

Yesterday was the first day I did the recommended 3 rounds of breathing exercises. It felt like 3x the effects... Inagine that...

The reason I'm posting is to share this. My girlfriend got sick about 3 days ago and has been coughing up a storm. I feel great. Not sick at all.

I'm not sure if it's because of Wim Hof Method but I'm def going to continue doing it.

A buddy if mine told me it's been his secret weapon for the last 4 months and he's a pro basketball player.

I got the app to help track my progress. Can hold breath for 2.5 minutes. The last two rounds yesterday were exactly the same length down to the 10th of second. Pretty crazy how tuned the body is.

 

[MHP368]

I'm thinking about reading this book, but if its another "gung ho" David Goggins shit show of recklessness and dumb behavior, I won't be interested. Can anyone vouch for the book? Is it focused on mindfulness and meditation? Or is it from someone who needs to be in clinical therapy for childhood trauma?

Can't vouch for the book but his "app" is free with some free content (you can also find two different recordings of the beginners 11 minute breathing on youtube) , + explanation of the ice bath stuff.

the breathing is controlled hyper ventilation, linked here would be an example of actual science attempting to account for why that would be useful.

I won't bore you with a gish gallop, presumably you can google things and add +scholar to the boolean. I think Hof's claim to fame would be popularizing these things more than inventing them. That is, its not woowoo but I don't buy that he is the "inventor" or discoverer of any of this and not just a good marketer / showman.

I've begun incorporating the breathing techniques every other day (I had a mkoderate COVID case a while back) , haven't died yet!

heres a quote from "the science behind..." from his website that I think is a little showy

"...It wasn't until the first Radboud University study in 2011 that things really kicked off.

The study showed that by using his method, Wim was able to voluntarily influence his autonomic nervous system - something which until then was thought impossible"

Well thats...not entirely true? , I think its arguing for the sake of arguing but by definition this is "largely" unconscious , I remember hearing about monks meditating half naked in the snow in tibet or some far away place in middle school (and melting the snow about them) so the fact that "some people , sometimes" can control these things isn't new to science.

In any case it's definitely interesting to play with and if you don;'t tick off any boxes for don't do this (certain chronic medical conditions / medications) go try it out and see.

The hypothesis that a little cold water shock, using a semi hypangogic state to begin controlling heart rate and intermittent temporary acidity (your blood ph is kept between 7.35 and 7.45 under normal conditions) might "strengthen" your body is worth a look.

here's a fun little primer from an anesthesiologist on "the magic of hyperventilation"

I know the body has ways to compensate in either direction from long term insult (if you have say, kidney damage thats futzing with the normal homeostasis it compensates with other systems) so it's fun to think that on a more broad level the body might respond to daily short periods of intentional hyperventilation by becoming better at oxygen use etc (which I think is part of his supposition, during the breathing exercise you are told to "slow your heart rate" on purpose - slower heart = less blood flowing = less blood used, and since your essentially meditating not doing calculous you shouldn't need that much)

So overall its got some woo components but I think its definitely worth playing with, the science seems to be catching up and lining up with a lot of what the mans saying.

 

[Antifragile]

Bumping this thread for those who may not have seen it in a while. For those who like discomfort. To suffer a little to gain a lot.

I have been doing this since May 19 - every day. Cold showers every single day. Most days I do breathing exercises too. But I stopped with push-ups a while back.

The amazing thing about cold showers is that they feel good. Now that the weather turned and water is colder, outside is colder, I certainly feel the cold. And not only I don't mind feeling it - I want it, I enjoy it.

 

[Kaizen502]

Yeah. I encourage everyone to try it.

He is a crazy dude, to say the least. I find his explanation a bit confusing and I read somewhere that they are not always medically correct. This might be the reason why some people think that he is a charlatan.

His story is interesting and I think he holds 26 world records and 20 of 'em have to do with extreme cold exposure. The feats he has accomplished should be proof that what he teaches works, which gladly was confirmed in some medical studies lately.

Cold showers are amazing in combination with the breathing.

@maverick

I never used the box breathing technique long enough, but I am certain that the right breathing is very effective and powerful. A few years I read about Buteyko, a Ukrainian doctor who cured asthma patients with breathing exercises.

I think it is evident that nowadays most people have a shallow and fast breathing rhythm and breath more than 20 times on average per minute or so. Breathing deeply 6 times a minute is found as normal and considered as the natural rhythm afaik.

 

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[maverick]

It's a form of meditation. Consciously breathing unconsious if you will.

I read an ancient proverb/quote somewhere that said the number of breaths per person has been defined up front. You will breathe X times and then you will die. I like this line of thinking so try to breathe as slowly and deliberately as possible.

 

[GoodluckChuck]

Here's a link to the actual study. It's worth reading to fully understand what this is.


I've been practicing the Wim Hof breathing method for about two weeks. Four days ago I experienced a very intense feeling throughout my body during the session. The buzzing was very intense and I felt a lot of pressure in my joints and my jugular veins. I had a very minor scratchy throat when I started. An hour later I was quickly coming down with strep throat.

The night was very intense. Though this is 100% subjective, I felt like the breathing kicked my immune system into high gear. The lymph nodes in my throat swelled quickly and I had body aches and chills. I drank a bunch of water and laid down to go to sleep.

About 6 hours later it was midnight and I woke up. The sore throat had subsided about 80% and I felt fine. I ate some food and chilled for a bit before going back to sleep.

The next morning I felt sick again. The sore throat was very bad and the fever had started. I went from 99 to 102 in about 3 hours. This is when I did another breathing exercise.

Immediately after the exercise the sore throat was almost gone. I think it's something to do with the anti-inflammatory hormones. About 3 hours later the fever broke and by the end of the day I was back down to normal temps.

The next morning all symptoms were gone except the sore, swollen tonsils. I did the breathing exercise and carried on with the day like normal. No fever or anything.

Here it is day 3 and I'm about 90% back to normal. If the sore throat was at a 3/10 before the breathing exercise, it's at a 1/10 now.

I read the study abstract linked above last night and I can relate the data to my experience. I've had strep in the past and I never recovered this quickly.

Though this is completely anecdotal it's made a believer out of me that this is legit.

 

[GoodluckChuck]

I know I keep posting but I love to share this stuff.

The last two times I did the breathing I literally went into a trance. Where I usually count thirty breaths and then press the timer as I start holding my breath I completely just zoned out instead.

After a minute or so I would realize that I was holding my breath but forgot how many breaths I took and forgot to time it...

I'm not sure what's happening. I've heard people say you go really deep into the brain body connection. It's possible that I'm just partially losing consciousness haha.

Either way I feel very clear minded and energetic afterwards which is nice.

Cold showers don't feel as cold these days. Granted, I'm in Vietnam so the water doesn't get that cold.

 

[Hijena1]

When you guys take cold showers, do you set it to the coldest setting or somewhat cold? OR do you work your way down from cooler to cold?

In his program, he says:
First two weeks: first hot shower then cold, hot, cold... but it is really important to finish with a cold shower.
After two more weeks: you start with a cold shower, then hot... finish with a cold shower.
Finally: you star with cold and finish with a cold shower. When I was in this stage using the coldest setting was my option because you have really to fight with your mind and learn how to cope with it.
If you want to push even further more. You can do ice baths once or twice a week.

 

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[gryfny]

I see his courses are 50% off. But I've heard he is not very clear in his explanations (he can be all over the place, as I've noticed in some interviews) and there is not much more to learn except the breathing and the showers. So I decided not to get the course from his website. I did start his 30 day course on Insight Timer. It's not really a meditation, and also not guided breathing. It's just him explaining the science behind the method and talking all over the place. I'm not sure if this is useful. But I do stick to the structure of the course, which includes increasing the cold showers with 5 seconds each day, and adding 1 round of breathing every week.

I use the Wim Hof app when I do my breathing, which offers guided sessions. This is great, because it measures your times and saves them in the app. You can check out the guided breathing on youtube also. It indicates when to pause the video, in case you want to hold your breath for a longer period. This is a great way to learn how to do the breathing I think.

View: https://www.youtube.com/watch?v=tybOi4hjZFQ

I see the advantages in some arenas, but I'm not sure I understand how it's meant to work throughout the day. Is the technique the same or does it differ?

I think you do it once (or twice) a day and you are set for the rest of the day. At least that's how I'm doing this now. Breathing + shower in the morning, and sometimes also a few rounds of breathing in the evening.

 

[Roli]

Can someone explain or link to an explanation of how his breathing is intended to be performed throughout the day?

The course I have, focuses on one or two sessions per day.

As always, get into a relaxed position, I personally like a reclined position somewhere between sitting and lying.

The breathing technique does not change, as far as I'm aware. So take 30-40 hyperventilated breaths and hold breath for as long as possible on the last one.

When you can't hold any more, take deep breath in (or out, depending on how you've held), and hold for another 10-15 seconds. Do as many rounds of these as you can.

You can then take this further by showering afterwards with cold bursts, or get into a cold bath for between 30-120 seconds.

To be honest, I've only done this once. I usually just stick to the breathing, however when I combined it with the cold bath (120 seconds), my whole body was tingling, and I couldn't stop smiling. My girlfriend came back into the house and was like; "wow! what happened to you? You look so energised!"

Science bit -

I read an abstract of the paper that came about from the independent experiments done on the test subjects, and it appears that holding your breath for 2 minutes or more, triggers the release of epinephrine, and your immune system goes into overdrive.

What wasn't clear was if that 2 minutes needs to be all at once. My guess was that it didn't, but helped if it was.

 

[S.Y.]

I'm thinking about reading this book, but if its another "gung ho" David Goggins shit show of recklessness and dumb behavior, I won't be interested. Can anyone vouch for the book? Is it focused on mindfulness and meditation? Or is it from someone who needs to be in clinical therapy for childhood trauma?

Can't comment on his book.

But if you are looking for a good book on breathing, I recommend:



The Hof method is a version of Tummo breathing. And the book also covers other breathing techniques.

* The book doesn't go into details but you have enough to try
** for those interested, I do HIIT workouts (a whole lot of burpees) and breathe through the nose 95% of the time

edit: For those interested, the ancients knew about the power of your breath. Yoga has practices centered around breath (Prayanama)

 

[GoodluckChuck]

I'm thinking about reading this book, but if its another "gung ho" David Goggins shit show of recklessness and dumb behavior, I won't be interested. Can anyone vouch for the book? Is it focused on mindfulness and meditation? Or is it from someone who needs to be in clinical therapy for childhood trauma?

Are you talking about Wim Hof's book? It's mostly about the research that has gone into studying the man who invested the method. I would say you'll get more out of it by listening to him do a few interviews like the one he did recently with Jordan Peterson. I have listened to a lot of them and found the book to just be a more clinical version of the same information. That said, this is a serious practice by a serious man who discovered this breathing technique when dealing with heavy depression following the suicide of his wife and mother of his children. There's nothing shit-showy or reckless imo.

As for the method and practicing it, 100% would recommend for physical and mental health. I actually just started practicing the Wim Hof breathing again today.

 

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[Simon Angel]

I've been doing cold showers for a while and noticed I have even fewer symptoms from Crohn's disease.

As of today, I'm doing two 3-minute cold showers a day (water is literally freezing cold where I'm from) as well as the breathing exercises.

I already took one of two showers, stepped outside naked on my balcony, and enjoyed the sun and calm of the morning.

I've read reports of people with autoimmune disorders (incl. Crohn's) swimming in lakes during the winter for 20 minutes and achieving complete remission without doing anything else. Considering the nature of autoimmune conditions and the fact that the prolonged exposure to cold forces your body into pure survival, I'm convinced.

I mean, while you're freezing your ballsack off you're not really thinking about your problems and your body certainly isn't thinking of ways to self-sabotage either.

 

[Antifragile]

Bumping this thread again just to keep myself accountable, still going strong with the app. It’s amazing.

breathing 3.5 min hold longest (but never pushed it, just what felt natural)
Showers over 3 min, mostly just cold from the start, including shampoo and soap.
Had a funny moment asking my wife if our cold water is warmer because it’s summer, as I didn’t feel it was very cold. She laughed, “it’s still very cold!”

I’m also feeling better when cycling. I can hold higher heart rate while breathing through my nose. That used to be impossible! Anything over 140 beats per min, and I’d be mouth breathing, but lately I had over 150 and didn’t feel the need to. Amazing stuff for any athlete out here.

 

[Antifragile]

Do you get more energy?

Now that I live in Utah, I actually have access to some really cold water. Arizona was my excuse to not try cold showers, now I have no more excuses.

Yes.

Breathing (breath holds):

Breathing is a whole different animal, nothing like I've experienced before. It gives you longer term energy. The oxygen absorption seems to be better. On my regular 5km runs I can keep similar pace but breathing through nose. I've never been able to do that before the breathing exercises.

Cold Showers:

How do I describe this... Imagine your first cup of coffee, you feel energy but that's it, usually just energy. Your body seems to have a boost but your mind isn't any crisper. That clarity I get from a very cold shower, when I stand there with water going on my forehead I feel the contraction of a few muscles in my face. I don't feel cold - like feeling of shivering when you are indeed cold - I feel the cold temperature yet I am warm. I usually take 3 minutes (give or take) and after I am done, I feel clarity of mind. My mind is crisp. My energy is up (temporarily).

I recommend you start with the app. Timer there starts off with barely 10 seconds. It took me 3 months to get to 3-5 minutes and not feel cold (feel the cold, but be warm).

 

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[Antifragile]

I’ve been off Wim Hoff since around January. Time to re-start.

 

[Wiezel]

I don't use it but a few days ago I found this video;

View: https://www.youtube.com/watch?v=8cvhwquPqJ0


He's from The Netherlands as well, just like me. Maybe I should give it a shot.

 

[Roli]

I bought the Fundamentals course back in the summer, however I've only just got around to using it. I've also turned two friends (cancer and rheumatoid arthritis) onto it.

Love the fact that it has all been scientifically proven, as I usually find it hard to accept claims like this without evidence.

 

[Ninjakid]

You just reminded me, I need to do my breathing today haha.

And the answer is: YESSSSSSSSSSS!

I first discovered it around 2-3 years ago when I saw the Vice documentary. I had actually just started practicing Tummo meditation, so it seemed the universe wanted me to watch it.

It really shows that our bodies are just manifestations of spiritual energy, and our power is only limited by our minds.

 

[Roli]

For anyone interested, here is a link to the 2014 Radbout study of the method.

https://www.wimhofmethod.com/uploads/kcfinder/files/PNAS.pdf

 

[Primeperiwinkle]

from almost bankruptcy to 300k in two months? that's impressive. what kind of service is he providing?


sorry to digress from the main topic but could't resist: it shows the power of this method

He’s actually in construction but, for whatever reason, during the fasting/breathing period he got a contract to build several things for the government. He had crews before he went bankrupt and applied for a contract.. and it finally came in.

The thing is I watched this guy go through absolute hell with his life.. diving into cheating on his wife and doing hard drugs to deal with the stress. When he finally started intermittent fasting it was just after rock bottom. Things starting turning around pretty rapidly after that.

He still has issues.. don’t get me wrong.. but he’s much healthier.

 

[MattR82]

I can't meditate for shit, but whenever I'm in a funk, his guided breathing bubble is a game changer for me.

I didn't even know he had a book, I'd be interested to know a bit more about him.

On the flip side, he has a LOT of angry customers these days that bought some kind of access to an app or course that now have to pay for something they feel they already paid for. Recent development I think.

 

[Kaizen502]

Can't comment on his book.

But if you are looking for a good book on breathing, I recommend:

View attachment 36075

The Hof method is a version of Tummo breathing. And the book also covers other breathing techniques.

* The book doesn't go into details but you have enough to try
** for those interested, I do HIIT workouts (a whole lot of burpees) and breathe through the nose 95% of the time

edit: For those interested, the ancients knew about the power of your breath. Yoga has practices centered around breath (Prayanama)

Breath by James Nestor was my favorite book this year so far. I started mouth taping after I finished reading the book and my sleep quality increased tremendously. Highly recommended read!

I think I will also get the new Wim Hof book. I bought "The Way of the Iceman" by Koen De Jong a few years ago, but it talked mostly about the science behind the WHM. Maybe this will be more interesting to read.