Jack of Diamonds - Wim Hof Breathing Method
What is it?
A breathing activity that involves 30 rapid breaths (breathe in through the nose, breathe out through the mouth) followed by a breath-hold phase (typically 30-90 seconds), and then a recovery breath for 15 seconds. This exercise is repeated three times. The rapid breathing phase (phase 1) reduces carbon dioxide in blood, followed by a reduction in oxygen during the breath-hold phase. The Wim Hof breathing exercise is usually followed by cold water immersion (e.g., cold showers, sitting in an ice bath) and research suggests it is the combination of the two that affords the greatest benefit
Why do it?
The main reason is to overcome stress-related issues. Emotions and stress are closely linked and therefore breath-hold techniques may help reduce perceived stress. Physical stress signals (e.g., responses to heat and/or cold) or psychological stress trigger the same response mechanisms. Therefore, breathing techniques may help alleviate these stress responses.
A survey of over 3,200 people ) showed mostly positive responses to the Wim Hof method. Respondents reported several benefits including an increase in energy, mood, mental focus and general health. Others reported specific conditions were improved including stress, tiredness and fatigue, anxiety, depression, back pain, insomnia, arthritis and back pain. A recent systematic review suggests the most promising use of the Wim Hof method is in reducing the inflammatory response – great for athletes and non-athletes alike!
Who is Wim Hof?
Wim Hof is known as the “Iceman” for his extraordinary achievements of human endurance and ability to withstand freezing temperatures. The Dutch athlete is also known for his record-breaking feats: he currently holds over 25 Guinness World Records for some extreme events like the longest time submerged in an ice bath, the fastest ever marathon run in Antarctica, and the longest time in direct, full contact with ice! Wim accredits his extraordinary feats to his breathing techniques and who could argue, considering his superhuman efforts!
How to do it?
Figure adapted from: Kopplin CS and Rosenthal R (2022). The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial. Current Psychology, 42, 27058–27070. https://link.springer.com/article/10.1007/s12144-022-03739-y
Prof Aj says:
I’ve been practising the Wim Hof method for over 5 years. I usually take a cold shower after the breathing activity and find that it helps me get ready for the day. I also do the breathing exercise prior to swimming in the sea – my kids are still amazed at my fortitude! Thank you, “Iceman,” for not only helping me stay focused and present at the start of the day but also looking like a “cool dad” at the beach!
References
Almahayni O and Hammond L (2023). Does the Wim Hof Method have a beneficial impact on physiological and psychological outcomes in healthy and non-healthy participants? A systematic review. medRvix [Available from https://doi.org/10.1101/2023.05.28.23290653]
Hof W (2022). Wim Hof Method Benefits [Available from: https://www.wimhofmethod.com/benefits]
Kopplin CS and Rosenthal R (2022). The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial. Current Psychology, 42, 27058–27070. https://link.springer.com/article/10.1007/s12144-022-03739-y
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