Summary

Wim Hof's method of breathing techniques, meditation, and exposure to cold has revolutionized the understanding of the mind-body connection and its impact on health and healing.

Abstract

The article delves into the extraordinary feats of Wim Hof, who has demonstrated the power of the mind over the body through his ability to withstand extreme cold and resist illness. Hof's method, which includes specific breathing exercises and visualization techniques, has been scientifically validated and is said to influence the autonomic nervous system, allowing for control over physiological responses to stress. The method's efficacy is exemplified by Hof's ability to maintain his body temperature in an ice bath for nearly two hours, defying previous scientific beliefs. The article also draws parallels to Tony Robbins, another advocate for cold water immersion, listing its various health benefits such as improved circulation, reduced inflammation, and enhanced mood. The author, having moved to Cape Town, shares a personal journey of adopting Hof's techniques to acclimate to the cold ocean waters, resulting in improved physical and mental well-being. The piece concludes by discussing the ancient Tibetan tummo meditation technique, which Wim Hof modernized, and its benefits, including increased pain tolerance, immune system boost, and stress reduction.

Opinions

The author is fascinated by the mind-body connection and is impressed by individuals like Wim Hof who push the boundaries of this relationship.
Wim Hof's claims about controlling the autonomic nervous system are presented as bold yet scientifically supported after rigorous testing.
The author endorses the health benefits of cold water immersion, as evidenced by personal experience and the practices of Wim Hof and Tony Robbins.
There is an opinion that anyone can learn and benefit from Wim Hof's techniques, as demonstrated by volunteers who successfully emulated his feats.
The article suggests that the tummo meditation technique, a key component of Hof's method, has been undervalued despite its significant health benefits.
The author believes that the combination of cold exposure and tummo breathing can amplify health benefits, indicating a strong endorsement of these practices.

Wim Hof’s Simple Admission Says It All

His 12 words changed my approach to health and healing

For a long time, I’ve been fascinated with the mind-body connection, especially after living with anxiety and an inflamed gut. I’ve been even more impressed with people who have gone the extra mile to prove it.

Hence my interest in Wim Hof.

Ever since Wim climbed Mt. Everest in board shorts, ran a half marathon barefoot on ice, ran a full marathon through the Namibian desert without a drop of water, and was injected with a small dose of e-coli without being affected, people began to ask how he was doing what he was doing.

His response was simple: by using specific breathing exercises and meditation/visualisation techniques, he could access parts of his autonomic nervous system that changed his biological response to stress.

It was a bold claim and scientists knew it. So, a few of them decided to put him to the test while they ran some live analysis. If he passed what they had in store, he was set to change science all over the world so there was a lot riding on it. Because of that, the test was strong: Wim Hof was to stand fully submerged in an ice bath for as long as possible.

Prior to that moment, it was believed that once a person’s body temperature dropped below 90 degrees Fahrenheit there was no turning back. However, as Wim Hof’s dropped to 88 degrees Fahrenheit, he started breathing, meditating, and visualising it back up to 94 degrees Fahrenheit which allowed him to stay neck deep for 1 hour and 44 minutes.

This would have killed off any other normal person. But Wim is different. He’s been going into the cold to prevent illness and disease for decades. This test was just the culmination of all of his hard work.

That’s why he recently pondered:

“When was the last time I got a cold?

It must be amnesia… I don’t know.

It’s been a very long time.”

He then ended with a line that stuck with me.

You know what it is?

If you don’t go into the cold, the cold comes to you.

— Wim Hof

Wim Hof isn’t alone either. Tony Robbins is another big advocate for cold water immersion.

Every day Tony wakes up and plunges himself into a 57-degree Fahrenheit pool of water.

It’s not just for fun as Tony regularly says, “There isn’t a morning I wake up and want to go into the cold.” But he does it anyway because the health benefits speak for themselves.

They include:

I’m now fully on board after moving to Cape Town

Almost all the images I had in my head before I arrived in Cape Town were spot on.

Spectacular mountains, incredible wildlife, a baking hot sun, fascinating history, delicious food, volatile politics, racial divides, scary snakes and sharks, and everything in between. South Africa has it all and more.

What I didn’t account for were the icy ocean waters that made me squeal like a baby bird.

Before landing here, I used to teach scuba diving in the Caribbean so for five years I almost lived in the ocean. When I saw the turquoise waters surrounding this beautiful city calling my name, I couldn’t wait to jump in.

Then when I jumped in, I couldn’t wait to get out.

It was mind-numbing freezing!

That’s when the fun began

Because this was my new home and I loved the ocean so much, I had to condition myself to love the cold. I decided to research the health benefits of cold water (because, I pleaded, there must be some) and that’s how I found Wim Hof.

Ever since then, I’ve been swimming in the oceans here and loving it. I even take cold showers on a daily basis because I’ve seen how much good they do for my physical and mental health.

Most mornings I wake up and don’t want to go into the cold like Tony Robbins said. But when I don’t, I feel less in my body and more in my head, and less in control of my emotions and more restless as a result. So, I give myself a little pep talk and do it anyway.

Also, whether by luck or design, I haven’t been sick in a very long time either.

It’s All In the Mind

Although Wim Hof’s achievements are extraordinary he claims that “anyone can do it” and he’s being genuine. That’s because he once learned it himself from an ancient technique called tummo meditation.

Tummo, in Tibetan Buddhism, means inner fire. And in the 8th century, Tibetan monks in sub-zero temperatures used tummo meditation to keep themselves warm at night. A part of this technique involves focusing on key parts of the body while visualising flames or fire. Another part involves controlling the breath. This combination allowed them to relax in extremely cold conditions and even get a good night’s rest sleeping on top of rocks.

“In Tibet, temperatures can drop to -17 degrees Celsius, yet the monks slept like babies.

Later on, in a magnetic resonance study, they found out that during meditation, the monks had an unusual blood flow in the brain area.

They concluded that this allowed the brain to take over body functions like temperature and metabolism.”

— Wim Hof

To prove that “anyone can do it”, he invited a small group of volunteers to learn his technique and after just a few days together they were put through the same rigorous testing that Wim was and they all passed with flying colours.

Tummo breathing has other benefits too. Aside from raising our core body temperature, it also lowers our pain perception, boosts the immune system, enhances the learning and memory centres of the brain, and helps treat stress-related conditions such as high blood pressure, insomnia, depression, and anxiety. It also strengthens the vagus nerve which supports proper organ functionality.

By adding breathing exercises before or after a cold plunge, the health benefits feel like they’re on steroids.

Here is that 800-year technique made famous by Wim Hof.

Tummo Breathing

Find a nice comfortable position sitting down with your back straight.
Bring your hands together in front of your chest and begin to rub them energetically.
Place your warm hands over your navel.
Inhale deeply through your nose while pulling your shoulders back, expanding your rib cage.
Exhale loudly through your mouth and bring your shoulders forward.
Repeat this inhale-exhale for 10 breaths.
On your last inhale, hold your breath in for 10 seconds while keeping your shoulders square. Close your eyes and imagine your inner fire burning.
Exhale and switch to gentle breathing for 5–10 breaths.
Repeat this sequence 5 more times.
On your last inhale, hold your breath for 30 seconds. Then exhale slowly and relax.