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Breathwork, Cold Exposure, and Mindset Training

  • ANYBODY CAN LEARN IT
  • BACKED BY SCIENCE
  • MASTER BODY AND MIND
  • PRACTICED BY MILLIONS
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3 Free video lessons with Wim Hof.

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THE SCIENCE

Tested. Published. Peer-reviewed.

24 peer-reviewed studies, from Radboud UMC to PNAS and Nature, pushing the boundaries of what we know about the human body.

Radboud UMC

2011

The experiment that started it all

In 2011, Radboud University Medical Centre tested Wim Hof by injecting him with a bacterial toxin that normally triggers a strong immune response. His inflammatory response was less than half that of the control group.

Read the research

PNAS 2014

Radboud UMC

Reduced inflammation in trained beginners after 10 days

Three years later, the same research team tested 12 people trained in Wim Hof’s method. They used the same bacterial toxin. The trained group showed significantly reduced inflammation, about 50% lower than controls. Published in PNAS.

Read the research

Scientific Reports 2025

Nature

404 people, 29 days: the effects kept growing

After 29 days of practice, participants reported more energy, mental clarity, and the ability to handle stress. The effects built up day by day.

Nature logo

Read the research

Neurological Sciences 2025

Reduced disease activity and improved quality of life in multiple sclerosis

After 12 weeks of practicing the Wim Hof Method, people with multiple sclerosis showed reduced levels of inflammatory markers linked to nerve damage and reported improvements in cognition, energy, and anxiety compared to a control group.

Read the research

PLOS ONE 2019

Amsterdam UMC

Reduced pain and improved quality of life in 8 weeks

In an autoimmune condition affecting the joints and spine, 8 weeks of practice reduced disease activity and significantly improved quality of life.

Read the research

Psychosomatic Medicine 2022

Radboud UMC

Scientists discovered why the method works

A Radboud UMC study separated the ingredients of the Wim Hof Method. The breathing technique was the active component. Cold exposure alone did not significantly reduce inflammation.

Read the research

NeuroImage 2018

Wayne State University

Brain activity linked to pain regulation during cold exposure and breathing

In 2010, Wayne State University scanned Wim Hof’s brain during controlled breathing and cold exposure. They observed activation in the periaqueductal gray, a region associated with pain regulation.

Read the research

Explore all 24 studies

See the full body of research

STORIES

Stories from around the world

Many people practice the Wim Hof Method. These are some of their stories, in their own words.

Daniel Beckitt

- Lives with asthma

“I haven’t been hospitalized for asthma in a long time.”

Brad

- Marine Corps officer

“I no longer take anything for pain.”

Roula

- Lives with Lyme disease

“I am not just Lyme. I am strong inside.”

Loeke

- Lives with MS

“My legs became stronger, and I don’t need crutches anymore.”

Tom

- Lives with fibromyalgia

“I feel functional again and back in control of my life.”

Henk

- Lives with rheumatoid arthritis

“My rheumatism symptoms have improved and stabilized.”

Ben

- Chronic inflammation

“I feel like a champion from the moment I wake up.”

Anuschka

- Lives with MS

“I feel like my body is turning back on.”

Luke

- Depression and anxiety

“I felt calm, strong, and in control for the first time in years.”

Mike Posner

- Singer-songwriter

“The breath and cold feel like a cheat code for my body.”

Doug

- 8 months of practice

“Within eight months, my symptoms had improved significantly.”

These are personal experiences, not medical claims. You can explore the science behind the method in the studies above.

Read more stories

THE WIM HOF METHOD

Built on three powerful pillars

You don’t need experience or equipment. Just 20 minutes a day.

breathing with wim hof method

Breathing

15-MINUTE RESET

Calm the nervous system. Drop into deep relaxation.

READ MORE
cold therapy wim hof method

Cold Exposure

BUILD RESILIENCE

Start with a 30-second cold shower. Train your body to adapt under stress.

READ MORE
commitment with wim hof method

Mindset

MENTAL TRAINING

Attention, willpower, intention. Train the focus that steers your body.

READ MORE

THE EXPERIENCE

Start with a breathing session with Wim Hof

3 free video lessons. The first starts right away with a breathing exercise. You do it, you feel it, immediately.

  • Breathe along with Wim Hof and learn the basic technique
  • Take your first cold shower and feel your body come alive
  • Build focus and commitment to master breath and cold
Start the free Mini Class →

3 lessons · ~10 min each · no credit card required

No experience or equipment needed.

PRACTICED WORLDWIDE

A global movement

Thousands of people around the world practice the Wim Hof Method every day.

3.5M+ on Instagram

1200+ certified instructors

Active on every continent

Workshops in your area

Train with a certified instructor near you. Real people, real guidance, one afternoon.

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Read Wim's books

The Wim Hof Method and the e-book Journey of an Iceman. Wim’s story in his own words.

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Online video courses

Beyond the Mini Class: Fundamentals, the Classic course, and Power of the Mind for Fundamentals graduates.

Discover

Travels & Expeditions

Wim Hof Weekends and the expeditions Wim leads in person, twice a year.

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Ice bath at home

The official Wim Hof Method ice bath. Bring the cold pillar into your daily practice.

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Become an Instructor

Join the Academy. Over 1200 people have trained to pass the method on since 2013.

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Sign up for the Wim Hof Method Newsletter

Receive our monthly newsletter and become part of the Wim Hof Method tribe.

You can opt out any time. No cold feelings. Terms & Conditions apply. View our Privacy Policy.

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Radboud UMC

2011

The experiment that started it all

Radboud University Medical Centre n = 1 (Wim Hof)

WHAT THAT MEANS FOR YOU

For years, no research institution would take Wim Hof seriously. In 2011, Radboud University Medical Centre finally agreed to test him. They injected him with a bacterial toxin that normally triggers a strong immune response. His body barely reacted. His inflammatory response was less than half of what healthy volunteers showed. The researchers didn’t expect the result. The data suggested otherwise.

THE RESEARCH

Radboud UMC injected Wim Hof with a bacterial toxin (E. coli LPS), the same substance used in immunology research to trigger a controlled inflammatory response. Healthy volunteers typically develop flu-like symptoms within hours. Wim’s levels of pro-inflammatory proteins were less than half those of the control group. This unexpected result led the same team to design the 2014 follow-up: could ordinary people learn the same ability?

Read it on our Science page

PNAS 2014

Radboud UMC

Reduced inflammation in trained beginners after 10 days

Radboud University Medical Centre n = 24

WHAT THIS MEANS FOR YOU

Can ordinary people learn what Wim Hof does? Radboud UMC trained 12 volunteers for 10 days, then injected them with the same bacterial endotoxin. The trained group showed 53% less inflammation. Published in PNAS, one of the world’s most cited scientific journals.

THE RESEARCH

24 healthy male volunteers were split into two groups: 12 trained in the Wim Hof Method for 10 days, 12 as a control. All were injected with bacterial endotoxin. The trained group produced 194% more of the anti-inflammatory protein IL-10 and showed 53% less TNF-α, 57% less IL-6, and 51% less IL-8, all markers of inflammation. They also reported fewer flu-like symptoms. This was the first controlled study showing that the autonomic nervous system and immune response can be voluntarily influenced.

Read it on our Science page

Scientific Reports 2025

Nature

404 people, 29 days: the effects kept growing

Nature Portfolio n = 404

WHAT THIS MEANS FOR YOU

The largest Wim Hof Method study to date tracked 404 participants over 29 days. Both groups practicing the method, whether in-person or remotely, reported significantly more energy, sharper thinking, and greater resilience to stress compared to a meditation control group. The effects were not instant. They built up day by day.

THE RESEARCH

404 healthy adults were divided into three groups: Wim Hof Method in-person, Wim Hof Method remote, and meditation. Over 29 days, both Wim Hof Method groups scored significantly higher than the meditation group on self-reported energy, mental clarity, and stress resilience. The effects were cumulative, growing stronger with consistent daily practice. Notably, both in-person and remote training produced comparable results, suggesting the method can be learned effectively from home.

Read it on our Science page

Neurological Sciences 2025

Reduced disease activity and improved quality of life in multiple sclerosis

Multiple Sclerosis Research n = 60

WHAT THIS MEANS FOR YOU

In people with multiple sclerosis, the immune system attacks the protective insulation around nerves. After 12 weeks of practicing the Wim Hof Method, participants showed significantly lower levels of the specific inflammation markers that drive this damage. They also reported improvements in thinking, energy, and anxiety.

THE RESEARCH

60 MS patients were randomized into a Wim Hof Method group and a control group. After 12 weeks, the Wim Hof Method group showed significant reductions in IL-17A and IFN-γ, two inflammatory proteins directly involved in the breakdown of myelin, the protective coating around nerves. The Wim Hof Method group also showed significantly greater improvement in cognitive function, fatigue levels, and anxiety scores compared to the control group.

Read it on our Science page

PLOS ONE 2019

Amsterdam UMC

Reduced pain and improved quality of life in 8 weeks

Amsterdam UMC n = 24

WHAT THIS MEANS FOR YOU

Axial spondyloarthritis causes chronic pain in the joints and spine. After 8 weeks of practicing the Wim Hof Method, participants showed lower disease activity and a significant improvement in both physical and mental quality of life.

THE RESEARCH

24 patients with axial spondyloarthritis were split into a Wim Hof Method group (n=13) and a control group (n=11). The Wim Hof Method group showed reductions across all disease activity markers: ESR, BASDAI, ASDAS-CRP, and serum calprotectin. Quality of life improved significantly on both the physical and mental components of the SF-36 health survey (p=0.004 for both).

Read it on our Science page

Psychosomatic Medicine 2022

Radboud UMC

Scientists discovered why the method works

Radboud University Medical Centre n = 48

WHAT THIS MEANS FOR YOU

What makes the Wim Hof Method work? This Radboud UMC study separated the ingredients. The breathing technique was the active component. Cold exposure alone did not significantly reduce inflammation. It is the way you breathe that makes the difference.

THE RESEARCH

48 healthy young adults were divided into groups to isolate the effects of breathing and cold exposure. The group practicing the Wim Hof breathing technique with breath retention showed significantly lower levels of inflammatory proteins (TNF-α, IL-6, IL-8) and higher levels of the anti-inflammatory protein IL-10. Cold exposure alone showed no significant effect on these markers. Symptoms resolved fastest in the group that combined breathing with cold exposure.

Read it on our Science page

NeuroImage 2018

Wayne State University

Brain activity linked to pain regulation during cold exposure and breathing

Wayne State University n = 1 (Wim Hof)

WHAT THAT MEANS FOR YOU

Brain scans of Wim Hof during his breathing practice revealed something unexpected: he activated a brain region linked to pain regulation that scientists previously believed could not be consciously controlled. This was the first neuroimaging evidence that the autonomic nervous system can be willfully influenced.

THE RESEARCH

Researchers at Wayne State University used fMRI and PET imaging to scan Wim Hof’s brain during controlled cold exposure. They observed significant activation of the periaqueductal gray (PAG), a brainstem region associated with pain regulation. The researchers hypothesized that this activation may trigger the body’s own pain relief system through opioid and cannabinoid pathways. While this was a study of one individual, it provided the first brain imaging evidence of willful autonomic regulation and inspired a new generation of research with larger groups.

Read it on our Science page
breathing with wim hof method

15-MINUTE RESET

Breathing

Calm the nervous system. Drop into deep relaxation.

The technique is simple and can be learned in one session.

Sit or lie down somewhere comfortable. Take 30 deep breaths, in through the nose or mouth, letting the belly rise, then let the breath fall out without forcing it. After the last exhale, hold your breath until your body naturally asks for air again. Then take one deep breath in, hold for about 10 to 15 seconds, and let go. Repeat this cycle 3 to 4 times.

You might feel lightheaded or notice tingling in your hands or face, especially the first time. That’s normal and passes quickly. With each round, the body tends to settle into a calmer state that can stay with you afterwards.

Never practice in water, in the shower, or while driving.

Lesson 1 of the Mini Class is a guided breathing session. Start there.

Start with the free Mini Class

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Learn the full breathing technique

Want to build a consistent practice?
Download the Wim Hof app

cold therapy wim hof method

BUILD RESILIENCE

Cold Exposure

Start with a 30-second cold shower. Train your body to adapt under stress.

The first cold shower is a small victory. That moment under the tap, where everything in you says no, is part of it. Turn it anyway.

The second one is easier. Within a few days, you start to notice the change. The breath catches less. The cold feels less like a shock and more like a reset.

You don’t need an ice bath to begin. Just finish your regular shower with 30 seconds of cold water, then add a little more each week.

Over time, things shift. You wake up more easily. Sleep feels deeper. Your body responds faster. Energy becomes more stable.

The key is gradual. Not pushing, but building. Cold isn’t about suffering. It’s about training how you respond.

Listen to your body. Start where you are.

Lesson 2 of the Mini Class walks you through your first cold exposure.

Start with the free Mini Class

READ MORE

Discover how cold therapy works

Ready for the real thing?
Shop the Wim Hof Ice Plunge

commitment with wim hof method

MENTAL TRAINING

Mindset

The mind under control is your best friend. Stay present under pressure.

Most of life runs on habit. Alarm, commute, meals, screens, sleep. You move through it without thinking.

This is where mindset becomes practical. Not thinking differently, but noticing what’s happening in you without reacting straight away. Thoughts, tension, discomfort. And staying with it anyway.

Breathing and cold are where you see it clearly. You keep going when it gets uncomfortable. You don’t immediately act on the urge to stop.

At first, it takes effort. Then it becomes more natural. Less reaction. More space.

And over time, that changes how you move through everything.

Lesson 3 of the Mini Class is about exactly this.

Start with the free Mini Class

READ MORE

Build your mental strength

Ready to go deeper?
Explore the Fundamentals course

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