Wim Hof, known as “The Iceman,” is a Dutch yogi and daredevil famous for his world records related to cold exposure: longest ice bath, longest swim under ice, and climbing Everest in his shorts. After decades of conquering challenges and setting records, Wim created a simple methodology to teach others the secrets behind his seemingly super-human abilities.
https://www.youtube.com/watch?v=MvlDFkk_E9w&t=14s
Wim Hof Method (WHM) consists of three central pillars: breathing exercises, cold exposure, and commitment. While most of us are familiar with “Hot Yoga”—Wim describes his method instead as “Winter Yoga.” Also unlike most yogis and mystics, Wim Hof is intent on backing up his method with scientific validation. He has undergone extensive scrutiny in laboratory settings to back-up health claims, including the ability to voluntarily influence the autonomic nervous system (previously thought to be impossible).
The table below highlights the key benefits for athletes and martial arts competitors, breaking the benefits into “near term” and “long term.” Near term benefits are those that can be experienced immediately after the exercise, whereas long term benefits can be realized after several months or years of consistent sustained practice.
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Near Term Benefits |
Long Term Benefits |
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Energy Boost Breathing “ox-energizes” cells, supporting cellular respiration (ATP) and inhibiting fatigue. |
Improved VO2 Max The body adapts to deal more efficiently with reduced O2 (simulated high-altitude training). |
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Metabolism Boost & Weight Loss Thermogenesis is the process by which the body creates heat, consuming loads of calories. |
Strengthen cardiovascular and circulatory system Reduce blood pressure and resting heart rate. Improved blood flow also aids flexibility. |
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Reduce Inflammation Breathing (intermittent hypoxia) increases blood PH, reducing inflammation and flushing lactic acid. |
Helps prevent disease caused by chronic inflammation Diabetes, autoimmune diseases, cancer, arthritis, eczema, neurological disease, and more. |
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Meditative State Breathing brings about a calm and focused mind. |
Flow State Gain greater control over autonomous nervous system for optimal competition mindset. |
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Reduce Pain Sensitivity As blood PH increases pain receptors are desensitized. |
Improved ability to cope with pain and stress Regular practice staying calm in high stress situation (ice bath) improves Vagal tone and ability to deescalate. |
About the Author: Reed Shelger is the co-founder of Paradigm Training Center, a martial arts gym and wrestling club in Houston, Texas. Reed is a former NCAA Division 1 wrestler and Brazilian Jiu Jitsu competitor. As a certified Wim Hof Method instructor, Reed specializes in applying the Wim Hof Method to improve performance for martial artists and athletes.
