Wim Hof consciously controls his autonomic nervous system
The evidence indicates that Wim Hof claims his method influences the autonomic nervous system, and scientific studies show that his breathing techniques produce measurable physiological responses; however, direct conscious control of the autonomic nervous system remains partially investigated and nuanced.
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Does the Wim Hof Method have a beneficial impact on physiological and psychological outcomes in healthy and non-healthy participants? A systematic review.. 2024. https://doi.org/10.1371/journal.pone.0286933
<h4>Introduction</h4>Wim Hof, also known as the iceman, developed a method called Wim Hof Method (WHM) which he claims to have several benefits on physical and mental health. The aim of this systematic review is to identify and synthesise the results of the studies conducted on WHM on physiological and psychological health-related outcomes.<h4>Materials and methods</h4>This systematic review followed the PRISMA guidelines for systematic reviews. The protocol was registered in the International Prospective Register of Systematic Reviews (PROSPERO), registration number CRD42022333209. Medline and Web of Science were searched and included studies from January 1, 2014, to July 4, 2022. Studies were included if they met the predetermined inclusion/exclusion criteria. Inclusion criteria included RCTs and cohort studies published in peer-reviewed journals, studies conducted on healthy individuals and people with pre-existing medical conditions (adolescents and adults over the age of 14), studies that included all three pillars (breathing, cold exposure, and commitment) of the WHM, and studies that only focused on Wim Hof breathing method (WHBM). Exclusion criteria included studies that discussed WHM but are not original experimental research or are not peer-reviewed, studies that included children under the age of 14, and studies that used methods similar to WHM, but not actually WHM, such as tummo meditation. The articles were assessed for risk of bias using RoB 2.0 and Scottish Intercollegiate Guidelines Network (SIGN) tools. The effects of WHM were categorised into physiological or psychological related outcomes and narrative synthesis was conducted.<h4>Results</h4>Nine papers were included in this review which consisted of eight individual trials. The findings suggest that the WHM may reduce inflammation in healthy and non-healthy participants as it increases epinephrine levels, causing an increase in interleukin-10 and a decrease in pro-inflammatory cytokines. Additio 440 plosone PLOS ONE PLoS One PLOS PMC10936795 10936795 10936795 38478473 10.1371/journal.pone.0286933 Does the Wim Hof Method have a beneficial impact on physiological and psychological outcomes in healthy and non-healthy participants? A systematic review Almahayni Omar Writing – original draft, Writing – review & editing 1 * Hammond Lucy Writing – review & editing 1 Hamasaki Hidetaka Editor 2 1 Introduction The Wim Hof Method (WHM) is a lifestyle change that claims to enhance a person’s quality of life which consists of three pillars: Wim Hof breathing method (WHBM), cold therapy, and commitment. According to Wim Hof, the creator of this method, a combination of these three pillars enhances a person’s autonomic nervous and immune systems, thus strengthening a person’s health and mentality. Wim Hof is recognized for his ability to resist extreme cold temperatures. The final pillar, which is commitment, is the foundation of the other two pillars; mastering both mindful breathing and cold exposure takes patience and persistence [ 4 ]. To support his claims, Wim Hof has submitted his method and himself for research. Many studies, including case studies, randomised control trials (RCTs), and observational trials have been conducted on him and his method [ 5 – 16 ]. To identify some of the benefits people are experiencing, Wim Hof collaborated with RMIT University by conducting a survey inquiring about the impact WHM had on an individual’s health and well-being [ 17 ]. Over 3,200 people answered the survey, and the majority of the answers were positive. The notion of lifestyle medicine refers to the study of how actions and habits affect illness prevention and treatment [ 18 ]. However, caution should be applied insofar as the aforementioned survey [ 17 ] has not been peer-reviewed or published, and Wim Hof’s own involvement in this study and others [ 5 , 9 ] may give rise to conflicts of interest in the pursuit of both an evidence base and a commercial opportunity. Wim Hof has attained a level of celebrity as a result of his achievements, method and associated media career. Due to all his remarkable achievements, his charisma, and authenticity, Wim Hof might be considered to be both achieved and micro celebrity [ 19 ], where achieved celebrity refers to the attainment of fame based on recognized talent, achievement, or ability and micro celebrity describes an individual that achieves status and social media presence by self-broadcasting about niche subjects to a small community of followers. Wim Hof is an example of a celebrity that embodies the para-social relationship, exchanging the allure of intimacy, integrity, and authenticity. Six participated in the endotoxemia experiments and six subjects in the control group. The WHM-trained group was trained by three trainers and Wim Hof. The day before the endotoxemia experiment, Wim Hof held a last training session in which the chosen participants practised WHM. 10 days of training. The first 4 days took place in Poland and were most intensive. The individuals performed the methods every day by themselves at home (2–3 hours each day) after returning from Poland until the endotoxemia experiment day (5–9 days later). Cold showers were used for cold exposure. The day before the endotoxemia trial, Wim Hof held a final training session. No WHM training. Medical status: clinical diagnosis of axial spondyloarthritis. Medication use: non-steroidal anti-inflammatory drugs, corticosteroids, or disease modifying anti-rheumatic drugs. Early intervention Participants were trained by four trainers and Wim Hof. Late intervention The participants in the control group also received exposure to the intervention after the 8-week control phase had ended. Patients were trained in the same way as the early intervention. 8-weeks add-on training program (4 weeks of training twice weekly then 4 weeks of training once weekly). 8 weeks of control period during the early intervention. No WHM training.
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Wim Hof’s Breathing Method: Influence on the Autonomic Nervous System and Somatosensory Perception. 2025. https://doi.org/10.31234/osf.io/n2d34
The rising prevalence of mental health challenges necessitates innovative interventions that extend beyond traditional therapeutic approaches. This dissertation explores the potential of the Wim Hof Method (WHM)—a breathwork technique combining controlled breathing, cold exposure, and meditation—as a complementary tool for improving mental health. Specifically, the study examines the WHM’s impact on the autonomic nervous system (ANS), somatosensory processing, and interoceptive awareness, with the aim of elucidating its mechanisms and therapeutic potential.Employing a randomized controlled trial (RCT) design, the research investigates the short-term effects of a 10-day WHM intervention on heart rate variability (HRV) as a marker of autonomic regulation and sensory processing patterns, as measured by the Adolescent/Adult Sensory Profile (AASP). While findings reveal modest changes in autonomic function and sensory processing, statistical significance was not achieved, underscoring the complexity of individual responses to the WHM. Theoretical frameworks, including polyvagal theory and interoceptive predictive coding, are applied to interpret the complex interplay between breathwork, autonomic regulation, and sensory engagement.The study identifies methodological limitations, such as the brief intervention period, reliance on self-reported measures, and a small sample size, which constrain the generalizability of the findings. Keywords: breathing, autonomic regulation, sensory system
Wim Hof. https://en.wikipedia.org/wiki/Wim_Hof
Wim Hof (pronounced [ʋɪm ˈɦɔf]; born 20 April 1959), also known as The Iceman, is a Dutch motivational speaker and extreme athlete known for his ability to withstand low temperatures. He previously held a Guinness World Record for swimming under ice and prolonged full-body contact with ice, and he holds a record for a barefoot half marathon on ice and snow. He attributes these feats to his Wim Hof Wim Hof (pronounced [ʋɪm ˈɦɔf]; born 20 April 1959), also known as The Iceman, is a Dutch motivational speaker and extreme athlete known for his ability to withstand low temperatures. He previously held a Guinness World Record for swimming under ice and prolonged full-body contact with ice, and he holds a record for a barefoot half marathon on ice and snow. He attributes these feats to his Wim Hof Method (WHM), a combination of frequent cold exposure, breathing techniques and meditation. Hof's method has been the subject of several scientific studies, with mixed results. Hof, Wim (1998). Klimmen in stilte [Climbing in silence] (in Dutch). Altamira. ISBN 9789069634395. Hof, Wim (2000). De top bereiken is je angst overwinnen [Reaching the top is overcoming your fear] (in Dutch). Andromeda. ISBN 9789055991136. Hof, Wim; Rosales, Justin (2012). Becoming the Iceman : pushing past perceived limits. Mill City Press. ISBN 9781937600464. Hof, Wim; Jong, Koen A.M. de (2015). Koud kunstje : wat kun je leren van de iceman?. Uitgeverij Water. ISBN 9789491729256. Hof, Wim (2017). Introduction. What Doesn't Kill Us: How Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength. By Carney, Scott. Harmony/Rodale/Convergent. ISBN 9781635652413. Hof, Wim (2020). The Wim Hof Method. Penguin Random House. ISBN 9781846046292. Official website Wim Hof at IMDb UnfoldingMaps.com – Interview with Wim Hof by podcast Unfolding Maps (2020) VICE Documentary YesTheory Documentary HealthtoWealth by Accor Podcast Series Wim Hof (pronounced [ʋɪm ˈɦɔf]; born 20 April 1959), also known as The Iceman, is a Dutch motivational speaker and extreme athlete known for his ability to withstand low temperatures. He previously held a Guinness World Record for swimming under ice and prolonged full-body contact with ice, and he holds a record for a barefoot half marathon on ice and snow. He attributes these feats to his Wim Hof Method (WHM), a combination of frequent cold exposure, breathing techniques and meditation. Hof's method has been the subject of several scientific studies, with mixed results. Hof, Wim (1998). Klimmen in stilte [Climbing in silence] (in Dutch). Altamira. ISBN 9789069634395. Hof, Wim (2000). De top bereiken is je angst overwinnen [Reaching the top is overcoming your fear] (in Dutch). Andromeda. ISBN 9789055991136. Hof, Wim; Rosales, Justin (2012). Becoming the Iceman : pushing past perceived limits. Mill City Press. ISBN 9781937600464. Hof, Wim; Jong, Koen A.M. de (2015). Koud kunstje : wat kun je leren van de iceman?. Uitgeverij Water. ISBN 9789491729256. Hof, Wim (2017). Introduction. What Doesn't Kill Us: How Freezing Water, Extreme Altitude and Environmental Conditioning Will Renew Our Lost Evolutionary Strength. By Carney, Scott. Harmony/Rodale/Convergent. ISBN 9781635652413. Hof, Wim (2020). The Wim Hof Method. Penguin Random House. ISBN 9781846046292. Official website Wim Hof at IMDb UnfoldingMaps.com – Interview with Wim Hof by podcast Unfolding Maps (2020) VICE Documentary YesTheory Documentary HealthtoWealth by Accor Podcast Series
Analysis of Heart Rate Variability during the Performance of the Wim Hof Method in Healthy Subjects. 2023. https://doi.org/10.1109/EMBC40787.2023.10340840
Cardiorespiratory interaction is related to the heart rate variability (HRV) synchronized with respiration. These metrics help to comprehend the autonomic nervous system (ANS) functionality in cardiovascular mechanisms. In this work, we aim to study the HRV in healthy subjects aged 18-24 years during the breathing techniques based on deep breaths followed by apnoeas, developed by Wim Hof (WHM). The attributes of all participates have been treated as a group and therefore, separated by gender. A total of 11 intervals have been distinguished: starting of basal respiration (SRI = 1), controlled deep breaths (CDB = 3), long expiratory apnoea (LEA = 3), short inspiratory apnoea (SIA = 3) and ending with basal respiration again (FRI = 1). To strengthen the HRV knowledge extraction from these scenarios, time and frequency analysis is conducted. In general, breathing and apnoea intervals presented significant statistically differences (p < 0.05), heart rate (HR) mean between SRI and FRI (p < 0.001), RR variability of LEA intervals (p < 0.01), root mean square of RR intervals during CDB (p < 0.05), maximum high frequency (HF) peak amplitude between SRI and FRI (p = 0.016), and low frequency (LF) area for LEA intervals (p < 0.001). When performing the frequency analysis, it has been observed that the sympathetic nervous system (SNS) has a higher contribution in the apnoea intervals. In conclusion, the WHM method implementation seems to involve a decrease in the HR. Specific breathing techniques could help to control the body in different conditions.Clinical Relevance— The WHM seems to imply a decrease on HR. Furthermore, after the implementation of the WHM, women presented higher HRV.
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