DEEP breathing and cold water therapy espoused by the “Iceman” Wim Hof could help lower your risk of inflammatory diseases, a study suggests.
The Wim Hof method — developed by the man who holds 26 world records including the longest ice bath — produces an anti-inflammatory response, British researchers found.
PADEEP breathing and cold water therapy espoused by the “Iceman” Wim Hof could help lower your risk of inflammatory diseases, a study suggests[/caption]
Inflammation can cause a variety of killer diseases, including Alzheimer’s, heart disease, cancer and diabetes.
Researchers said further research is needed to confirm the physical benefits of the method, which involves breathing exercises and cold therapy.
Dr Omar Almahayni, of the University of Warwick, said: “The Wim Hof method appears to have the most benefit in the stress and anti-inflammatory response categories.
“Inflammation, particularly chronic inflammation, can cause severe complications such as heart diseases, cancer, diabetes, arthritis, Alzheimer’s and inflammatory bowel disease.
“Therefore reducing inflammation is beneficial.”
The Wim Hof Method is a lifestyle programme designed to improve a person’s life and connection to nature.
He previously told The Sun: “I believe in what I do. I want to change the world by bringing autonomy, love, happiness, strength and health to the world.”
Hof appeared in a BBC show called Freeze The Fear, which he co-hosted with Holly Willoughby and Lee Mack.
The method is based on three pillars: breathing, cold therapy and commitment.
The breathing technique involves taking 30 to 40 deep breaths before holding for as long as possible, then taking a deep recovery breath.
He recommends doing this alongside frequent exposure to the cold, which has been linked to a range of benefits including speeding up recovery after exercise.
Hof said: “I truly realised the benefit of the cold when I was grieving the death of my wife, Olaya, in 1995.
“She had depression and spiralled into darkness. I was left alone with four kids to look after and no money, dealing with deep emotional agony yet needing to be strong for my children.
“The children made me survive but it was the cold that brought me back to life. It healed me.
“Instead of being guided by my broken emotions, the cold water led me to stillness and gave my broken heart a chance to rest, restore, and rehabilitate.”
Previous studies have looked at how the method affects immune and stress responses, exercise performance and mental health, but were too small to draw clear conclusions.
The latest study, published in PLOS One, reviewed data from nine other papers featuring nearly 200 people.
Researchers looked at how people following the method changed physically and psychologically.
The biggest changes were seen in the anti-inflammatory response — which could help lower the risk of chronic diseases.
Dr Almahayni said: “Our systematic review underscores the need for further investigation into the Wim Hof method’s effects on stress, inflammation, and overall health.
“It offers valuable insights into its potential as a complementary approach to wellness.”
What is Wim Hof’s breathing technique?
The breathing technique is an easy one that comes in four steps.
It is recommended to perform the technique after just waking up or before a meal when your stomach is still empty.
Do not practise while driving or in the water.
Hof warns that in rare cases, the technique can lead to a loss of consciousness, so practise while sitting or lying down on a bed to be safe.
To perform the breathing technique:
1. Find a comfortable position
Find a comfortable position such as a meditation pose in a way that you can expand your lungs freely.
You can sit or lie down to perform this breathing exercise.
2. Take 30 to 40 deep breaths
Clear your mind of everything and close your eyes to only focus on your breath.
Inhale deeply through the nose or mouth and exhale unforced through the mouth.
Then inhale through your belly, then chest and then let go unforced.
Repeat the exercise from 30 to 40 times using deep breaths.
Do not worry if you experience any light-headedness or tingling sensations in your fingers and feet.
These are completely normal and harmless side effects.
3. Hold
After your last exhale, inhale one more time as deep as you can.
Let the air out and stop breathing.
Hold your breath for as long as you can, but do not force yourself to hold way too much.
When you feel the urge to breathe, let go.
4. Recovery Breath
When you start breathing again, take one huge breath to fill your lungs.
You will feel your chest and belly expanding and when you feel that you have reached the full capacity, hold your breath for 15 seconds and then let go.
You can repeat the full exercise three to four times.
Once finished do not rush to get your day going.
You will find yourself in a very calm state and you should not shock your body by rushing into a busy day.