What is the Wim Hof method?
The Wim Hof method is a tool to become healthier, stronger and more conscious about your body. This more recent addition to the health and wellness-world is quickly winning popularity amongst all who want to optimize their lifestyle.
The method is taking a point in several physiological characteristics that Wim Hof have demonstrated in both his personal life and in scientific studies. His special skills are based on a way of thinking that he is capable of controlling parts of his autonomic nervasystem (ANS) - a system which is usually considered to be out of the control of the will and controls the functions like respiration, digestion and body temperature.
Wim Hof says: “The Wim Hof Method can be defined by its simple, easy-to-apply approach and its strong scientific foundation. It’s a practical way to become happier, healthier, and stronger”.
Who is Wim Hof?
Wim Hof who is known as “The iceman” is an extreme sportsman from the Netherlands, who has reached fame through a series of impressive achievements in extreme cold. His achievements includes climbing Mount Kilimanjaro only wearing shorts og finishing a half marathon with bare feet north of the arctic circle. Wim Hof has used the freezing cold as his guidance and through intensive training developed the ability to control his breathing, heart rate and blood circulation. You can read more about how in the next chapter.
Guide: How to do the Wim Hof method
The Wim Hof method is made up of 3 fundamental pillars: Breathing, cold training and mindset. See how to implement these in your everyday life below.
Breathing exercises
The first pillar in the Wim Hof method is breathing. We are always breathing, but most of the time we do not think about it and are unaware of the enormous potential it has: more energy, reduced stress levels and a stronger immune reaction. This is also backed up by Dr. Andrew Huberman, Professor of Neurobiology, Stanford who says: “By controlling our breathing, we are able to regulate our emotions, better our focus and strengthen our resilience to stress.”
Step 1: Make sure to sit or lie comfortably. Wear loose clothes to let your stomach move effortlessly.
Step 2: With your eyes closed, you calm your mind. Deep breathing through either nose or mouth and press your stomach out 30 times. When your lungs are full let the air flow naturally out through the mouth.
Step 3: Hold your breath on your last exhale, until you feel the natural need to inhale again.
Step 4: Inhale deeply once again, let your stomach fully expand. Hold this inhale for 15 seconds before you relax and exhale. This finishes one single cyclus.
See the video with Wim Hof's “guided breathing Bubble”.
Coldtraining (ice bath)
The other pillar in the Wim Hof method is cold. Lately the introduction of cold therapy has gained great popularity because it has several health-related benefits, like increased metabolism, reduction of inflammation, swelling and sore muscles.
Try at home first: Start with a hot shower in the morning and end this with cold water. Increase the length until you can stay under the cold water for up to two minutes. It is important that you keep calm and manage your breathing. When you are in the water, you concentrate on relaxing and breathing slowly. Very shortly your body will adapt to the cold and you can experience some of the benefits it brings.
Mindset
Make it a lifestyle to develop your willpower, self control and engagement. Many are afraid of pain and challenges, but it can be exactly what makes you a stronger person. The Wim Hof method can give you many of these characteristics through better concentration, lessen stress and increase self insight. A strong mindset will give you the right tools to make successful decisions in your everyday life. Become a better version of yourself. You can read more about this in the next chapter, where we talk about our visit to Wim Hof and his team.
5 health benefits from the Wim Hof method
1. Increased metabolism
2. Decrease in inflammation
3. Prevention of cardiovascular diseases
4. Stress Reduction
5. Increased energy levels
We have visited Wim Hof personally and implemented his ways in our Saunagus
It is important to us in the Plugin Community, to make it fun and simple to integrate healthy, social and uplifting habits like breathing exercises, Saunagus, cold exposure and movement in our everyday life. This has only been confirmed by our visit to Wim Hof and his amazing team. You can click here if you want to read more about our visit
