Wim Hof Method Explained
The name “Wim Hof” can inspire sports enthusiasts, athletes, and people who train themselves to push the limits of physical endurance. Wim Hof has done a lot of things that an average person wouldn’t even imagine. He is the holder of 26 impressive records that can give you instant goosebumps when you hear about it.
Wim Hof has done things that prove his ability to control his nervous system and the body’s immune response. He manages to withstand extreme cold, and he can boost his body’s endurance as and when he wants. He managed to reach the top of Mount Everest in severe weather (22000ft) without wearing any trekking gear except shorts and shoes.
Wim Hof proved his ability to endure extreme cold by running a marathon in Arctic circle in sub-zero temperature. He ran the marathon without any prior training and ran wearing only his shorts. He could stay submerged in ice-cold water for 112minutes, which is an unbeatable record by far. In an attempt to prove his physical strength, he suspended himself from a bar set between two hot-air balloons, which was airborne in 6,562 feet.
Wim endures extreme heat, and he can manage dehydration for a considerable period without drinking water. Wim proved the same by running a marathon in the Namibian desert, where the temperature was above 40ºC. He didn’t drink even a single drop of water during the desert marathon. He never experiences the symptoms of virus or bacteria such as fever and headaches. That way, he proves that he can manage his body’s response to the virus and bacterias. Wim also can hold his breath for 10minutes under normal circumstance.
Wim got a huge fan base, and many media channels and research institutes have done studies regarding his abilities. However, scientific explanations may lack conviction because his skills are rare in humans. Nevertheless, if we can learn his abilities, then we all can be superhuman just like him.
Let’s explore Wim Hof method.
Wim Hof method an overview
Wim claims that anybody can do what he does by learning his abilities using the Wim Hof method. Wim Hof method combines breathing exercise, cold exposure activities and meditation that help learn to manage your nervous system and immune response consciously. Wim Hof method’s breathing exercise involves three steps as follows.
Step 1: Take 30 powerful and deep breathes to expand and pump your lungs with oxygen. Let out the breath naturally after every inhale. But don’t breathe out completely after taking one, keep a little air inside before taking the next breath. In the process, you will feel light-headed and some pin and needle in your legs and shoulders.
Step 2: After taking the 30 deep breathes, take one more deep breath. Try to inhale as much air as you can, and exhale as slowly as possible.
Step 3: When you exhale slowly, you will actively need to breathe in. Inhale then and hold the breath for up to 20seconds.
The above steps can be repeated up to three times. However, it is highly essential to do the Wim Hof method’s breathe exercise sitting safely. Don’t try to do this exercise during a shower or at swimming pools as the effects of this exercise could make you drown.
After-effects:
After performing the Wim Hof method’s breathing exercise, you would feel an increase in energy. Likewise, you will be able to withstand a lot more cold than you ever did. Try to step into a cold shower to feel the same. Due to the increase in bodily energy, you will be able to lift more weight than you usually do. You can lift more weights holding your breath than otherwise.
How does Wim Hof method work?
Conserves oxygen usage
We all know the significance of oxygen in our body system. Wim Hof method works primarily around breathing, cold therapies and meditation. However, it is not about the amount of oxygen that you inhale, but the reduction of our ability to use oxygen. Yes, it’s not about the power of abundant oxygen in our system.
When you perform the breathing exercise, you inhale a lot of oxygen, and you let out the CO2. Carbon-di-oxide is responsible for the pH levels in our blood. Though our blood is filled with oxygen, our tissues and body cells won’t be able to utilize the oxygen due to the high pH levels. The exercise reduces the CO2 in our body, and thus results in a decrease in pH levels in our blood.
Lower pH levels cause our haemoglobin to slow down the release of oxygen. For the same reason, people tend to pass out during the exercise. One can avoid this by holding the breath during the training. That way, the body system receives more oxygen.
However, it means our body utilizes less oxygen to survive, and the rest is stored in our body cells and haemoglobin. Consequently, our ability to hold the breathes increases.
Stimulates adrenaline and noradrenaline
Adrenaline is responsible for our reflexes and mind’s alertness to the circumstance. People tend to feel less or no pain when the adrenaline levels are up. It enlarges the blood vessels and lungs, and it increases the heart rate, which makes our body to utilize more oxygen. Wim Hof method stimulates the adrenaline production by triggering the panic response by reducing the oxygen levels in the blood. The increase in adrenaline boosts the body’s ability to lift weights, withstanding heat, cold, and pain temporarily.
Stimulates vagus nerve
Vagus nerve is the one that calms down our brain. It tells our body system that everything is alright, and it prevents the immune responses like cold, fever, body aches and headaches. Also, it creates a sympathetic response, which increases anti-inflammatory cytokines in our body. Wim Hof method helps people to increase anti-inflammatory ability to tackle a lot of other health conditions as well.
Wim Hof method’s long-term effect
The breathing exercise and exposure to icy cold conditions help you to develop the ability to control your body’s immune response and to boost the body’s overall performance temporarily. However, these are only temporary effects. Wim Hof method can offer you a lot more in the long term.
When you keep practicing Wim Hof method, you’ll eventually be able to handle harsh conditions such as cold, heat, dehydration, oxygen levels and pain. Your brain and body become used to these extreme conditions, and your response to the conditions become normal. In the long-term, you can push the limits of your ability to become like Wim. In time, you’ll also be able to manage the increase in adrenaline level calmly without experiencing the symptoms like gasping or passing on.
Do you wonder how? A study shows that you can control your heart rate just by thinking about it. The participants of the study got their heart rate checked once every three hours. And, it showed their ability to control the heart rate through thoughts alone. Similarly, feeling the nervous system might help you to develop the ability to control it.
Wim derived the Wim Hof method after a lot of time spent on research. He inspired by the g-tummo meditation that Tibetan nuns use to control their body temperature. Similar is used with monks in Asia, you can find the WHM in Thailand too. They were able to raise the body temperature so high that they could dry out wet towels using the vase breathing and visualization techniques of g-tummo meditation.
Final thoughts
Wim Hof method could be a precious gem in your jewel box if you understand it correctly. Wim says one should not push this method. Exposing yourself to icy cold and breathing exercise worth it given the actual benefits. However, one should not keep doing the activity to the point they pass out.
Prolonged reduction of oxygen in our brain and body cells could lead to other health conditions if your body is not ready for it. So, people with health conditions or under medication should not try Wim Hof method. It is better to spend time researching the potential effects of Wim Hof method before you adapt to it.