Wim Hof method: Does it live up to the hype?
A systematic review of scientific studies on the Wim Hof method of cold water therapy found the quality of the research inadequate to support most claims of effectiveness without additional investigation.
Wim Hof: The “Iceman”
Wim Hof, a Dutch extreme athlete and motivational speaker, is well-known for his ability to withstand the cold.
Low-quality research
According to a review published in the journal PLOS One, the quality of the studies conducted on the Wim Hof method is very low, meaning that all the results must be interpreted with caution.
Hof’s training method
Hof attributes his success to his training method, which focuses on a commitment to practicing cold water therapy with a specific form of breathing. According to Hof, this training reduces stress, improves sleep, bolsters the immune system, and increases energy, focus, and willpower.
More research needed
While some research did hint at “promising” anti-inflammatory effects from a combination of cold water immersion and the Wim Hof method of breathing, “more research of higher quality” would be needed to verify that finding, the researchers noted.
Expert opinion
Cold water survival expert Mike Tipton, professor of human and applied physiology at the University of Portsmouth in the United Kingdom, cautioned that the science is too weak/biased to conclude what the Wim Hof method achieves.
Potential health benefits
According to Hof’s website, other health benefits of the Wim Hof method include increasing sports performance, reducing recovery time after workouts, improving blood pressure, providing pain relief, boosting the body’s metabolism, and providing relief from various medical conditions. However, these claims have not undergone scientific validation in large, clinical trials.
The limitations of the studies
The review examined eight randomized clinical trials on the Wim Hof method but found that the small sample size in each study hindered the ability to generalize the results to other populations. Additionally, the studies did not compare the impact of ice water with any other physical activity such as indoor swimming, yoga, or walking.
Risks of cold water therapy
Submerging the body in cold water is not advised for individuals with certain medical conditions, including asthma, high blood pressure, cardiac rhythm disturbances or any heart disease, unstable diabetes, seizure disorders such as epilepsy, and a family history of sudden or unexplained cardiac death.
The popularity of cold water therapy
Despite the potential risks, the popularity of cold water therapy has exploded, with many people immersing themselves in home-based ice baths and cold showers as well as open water swims and dips.
Safety precautions
Professor Tipton recommends that anyone considering cold water therapy should first undergo a thorough medical checkup. He also advises against swimming alone and provides a list of tips on how to safely engage in cold water therapy.
While the Wim Hof method has gained attention and followers, the current scientific evidence is insufficient to support its claimed benefits. If you are considering cold water therapy or the Wim Hof method, it is crucial to prioritize safety and consult with a healthcare professional.
