Breathing
30–40 deep, rhythmic breaths, followed by holding your breath after breathing out. Always do it sitting or lying down, never in water or while driving.
Other biohacking methods →Home / The Iceman
Wim Hof
Wim Hof, known as "The Iceman", is a Dutch extreme athlete with a string of world records in the cold, including the longest ice bath. He created the Wim Hof method, which combines breathing, cold exposure and mindset for better health and more energy.
"What I am capable of, everybody can learn." — Wim Hof
The three pillars of the Wim Hof method
01
02
Cold
Gradual training with cold showers and ice baths. In a Dutch trial, people who ended their shower cold had 29% less sickness absence than the control group.
Cold plunge benefits → 03
Mindset
Focus and willpower tie it together. In a study from Radboud University, people trained in the method had a weaker inflammatory response and fewer flu-like symptoms after an injection of bacterial toxin (Kox et al., 2014).
Read the study →Get started in a week
Start gently and build up. If you have heart disease, high blood pressure or epilepsy, or are pregnant, talk to a doctor before you try the breathing or ice baths.
- Do three rounds of Wim Hof breathing in the morning, sitting or lying down
- End your shower with 30 seconds of cold water, and add a little each day
- Breathe slowly through your nose while the cold water runs
- Go for a short walk outside in light clothing on a cold day
- End the week with a short ice bath together with someone, never alone
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Learn the method with Wim Hof
Weekend retreats
Learn the method at a weekend camp with his daughter Laura, with yoga, sauna, ice baths and more.
See the retreats →Online courses
From short free courses of a few hours to deeper courses over several weeks.
See the courses →Expeditions and app
Join a winter or summer expedition, or use the Wim Hof app (iOS and Android) for daily breathing sessions.
Go to wimhofmethod.com →Articles about cold, breathing and heat
All articles →
Cold plunge benefits: what an ice bath does to your body
A cold plunge triggers a strong stress response. What the research shows about mood, brown fat, blood sugar and recovery, the risks, and how to start.
Sauna benefits: what the research says
Regular sauna use is linked to a healthier heart, lower blood pressure and better endurance. Seven sauna benefits, what studies show, and how to start.
Sauna tent: how a wood-fired sauna tent works
A sauna tent is a portable sauna with a wood stove inside. How hot it gets, how long it takes to set up, how it compares with other saunas, and safe use.
What is biohacking? A simple guide for beginners
Biohacking means making small, deliberate changes to improve how your body and mind work. What it involves, the most common methods, and where to start.
Read about the profiles
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