Wim Hof Breathing

According to Fincham et al. (2023),

"The WHbM involves cyclic hyperventilation, incorporating periods of fast ventilation (usually 30-40 fast and deep breaths) followed by apnoea (whereby a participant alternates between the two) (Kopplin & Rosenthal, 2022). The WHbM also includes cold water exposure, muscle stretching and meditation, with the adoption of a ‘mindset,’ operationalised as intention setting—the combination of the two aims to increase general stress resilience. This technique is finding favour in scientific literature (i.e., Kox et al., 2014)."

Note that all practices involving hyperventilation can be dangerous and contraindicated for individuals with certain conditions such as neurological, respiratory, or cardiovascular diseases, epilepsy, mental health issues (e.g. PTSD, anxious tendencies, or panic disorders), pregnancy, and more. This is especially the case of more forceful approaches, in particular when combined with e.g. cold water immersion, as in the case of the Wim Hof Method. It should always be made evident that any practitioners attempting to practice HVB alone must be in a safe environment, especially away from water, hard surfaces or anywhere and any situation in which HVB risks harm to oneself or others, and particularly where fainting could prove fatal. Please consult with a doctor before you engage in such practices if you think you might have a contraindication.

Resources

1. Chavez, J. A., & Zappaterra, M. (2023). Can Wim Hof Method breathing induce conscious metabolic waste clearance of the brain? Medical Hypotheses, 177, 111118. https://doi.org/10.1016/j.mehy.2023.111118
2. Czarnecki, J., Nowakowska-Domagała, K., & Mokros, Ł. (2024). Combined cold-water immersion and breathwork may be associated with improved mental health and reduction in the duration of upper respiratory tract infection - a case–control study. International Journal of Circumpolar Health, 83(1), 2330741. https://doi.org/10.1080/22423982.2024.2330741
3. Ketelhut, S., Querciagrossa, D., Bisang, X., Metry, X., Borter, E., & Nigg, C. R. (2023). The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters. Scientific Reports, 13(1), 17517. https://doi.org/10.1038/s41598-023-44902-0
4. Kopplin, C. S., & Rosenthal, L. (2023). The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial. Current Psychology, 42(31), 27058–27070. https://doi.org/10.1007/s12144-022-03739-y
5. Kox, M., Van Eijk, L. T., Zwaag, J., Van Den Wildenberg, J., Sweep, F. C. G. J., Van Der Hoeven, J. G., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379–7384. https://doi.org/10.1073/pnas.1322174111
6. Muzik, O., Reilly, K. T., & Diwadkar, V. A. (2018). “Brain over body”–A study on the willful regulation of autonomic function during cold exposure. NeuroImage, 172, 632–641. https://doi.org/10.1016/j.neuroimage.2018.01.067
7. Zwaag, J., Naaktgeboren, R., Van Herwaarden, A. E., Pickkers, P., & Kox, M. (2022). The Effects of Cold Exposure Training and a Breathing Exercise on the Inflammatory Response in Humans: A Pilot Study. Psychosomatic Medicine, 84(4), 457–467. https://doi.org/10.1097/PSY.0000000000001065