Cold-water immersion therapy dates back as far as 3500 BC. Hippocrates in the 4th century BC wrote about using cold water therapies for medicinal purposes. During the last few decades, cold plunging has been gaining popularity, especially among athletes. One specific method, developed by Wim Hof, is getting extraordinarily popular.

What is the Wim Hof Method?

Wim Hof (pronounced ‘vim hof'), a Dutchman and an extreme athlete, now holds 21 Guinness World Records. Remarkably, he climbed Mount Kilimanjaro in shorts and also stood for two hours in a tub filled with ice cubes. He even ran a half marathon over the Arctic Circle in shorts and barefoot. Wim Hof, nicknamed "The Iceman," credits much of his success to his immersion method.

The Wim Hof Method includes three pillars. The first consists of the Wim Hof breathing method (hyperventilating for 30-40 breaths), then holding your breath at a low lung volume. Secondly is taking daily cold showers or ice baths. The final pillar is having the mental fortitude and commitment to master the breathing and cold exposure pillars. This last pillar is considered the most important for a successful experience with the Wim Hof Method.

Does It Really Work?

At this point, there's not enough research on this specific method to say it's useful for the average person. Larger studies with longer study periods (months of using the method versus weeks) and specific recorded cold exposure are needed. Potential benefits include lower inflammation and stress levels. It may also help with athletic performance, though more research needs to be done. Anyone with inflammatory conditions such as heart disease, cancer, autoimmune disease, inflammatory bowel disease, diabetes, etc. may find some benefit. If you'd like to learn more, Wim Hof offers a free class on his website. As always, talk to your doctor before beginning any new routine.

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Resources:

1. Allan, R., et al. 2022. "Cold for Centuries: A Brief History of Cryotherapies to Improve Health, Injury and Post-exercise Recovery." European Journal of Applied Physiology; 122(5): 1153-1162. https://doi.org/10.1007/s00421-022-04915-5
2. Almahayni, O., & Hammond, L. 2024. "Does the Wim Hof Method Have a Beneficial Impact on Physiological and Psychological Outcomes in Healthy and Non-healthy Participants? A Systematic Review." PloS one, 19(3), e0286933. https://doi.org/10.1371/journal.pone.0286933
3. Ketelhut, S., Querciagrossa, D., Bisang, X., et al. 2023. "The Effectiveness of the Wim Hof Method on Cardiac Autonomic Function, Blood Pressure, Arterial Compliance, and Different Psychological Parameters. Sci Rep; 13: 17517. https://doi.org/10.1038/s41598-023-44902-0