Wim Hof Breathwork
by Cheryl Conklin
If you’ve ever stumbled across pictures online of a shirtless man sitting in the snow, seemingly unfazed by the cold, there’s a good chance you’ve seen Wim Hof.
Known as “The Iceman,” Hof has built a following around his unique approach to wellness, a method that combines breathing exercises, cold exposure, and mental focus.
Some people swear by it, claiming it reduces stress, strengthens immunity, and even boosts mood. But beyond the hype, the real question is: Can the Wim Hof Method fit into your everyday routine? The answer is yes—if you know how to ease into it.
The Power of the Breath
At the core of the Wim Hof Method is a breathing technique that feels like a mix between deep meditation and controlled hyperventilation. The idea is to take 30 to 40 deep breaths, hold your breath after the exhale, and then take a recovery inhale before repeating the cycle.
It sounds simple, but the effects are surprisingly profound. Many practitioners report feeling an almost immediate sense of calm, as if their nervous system has hit the reset button. If you’re new to it, try adding this practice to your morning routine—before coffee, before emails, before the world starts pulling you in a dozen different directions.
The Icy Awakening
Cold exposure is where things get interesting. Hof famously sits in ice baths for long periods, but you don’t need to go that extreme. A cold shower for 30 seconds at the end of your normal warm one can be enough to start reaping the benefits. Over time, you can increase the duration and even experiment with full-on ice baths.
The shock of the cold forces your body to adapt, triggering a flood of endorphins and strengthening your cardiovascular system. If you’re skeptical, start small. A few seconds today, a few more tomorrow—it’s all about progress.
Image source: Freepik
A Mental Game More Than Anything
Breathwork and cold exposure are the physical pillars of the Wim Hof Method, but mental resilience is the glue that holds them together.
There’s a reason elite athletes and Navy SEALs have taken interest in Hof’s techniques: It’s not just about enduring discomfort but learning how to remain in control when everything in your body is screaming for you to stop.
This kind of mental discipline doesn’t just help you tolerate cold showers; it seeps into the rest of your life. You’ll start noticing it when you’re stuck in traffic, dealing with a frustrating coworker, or pushing through a tough workout.
The Science Behind It
Skeptics might dismiss the Wim Hof Method as just another wellness trend, but there’s real science backing it up. Studies have shown that Hof’s breathing technique can influence the autonomic nervous system—something that was previously thought to be beyond conscious control. His method has also been linked to reduced inflammation, improved immune response, and even increased pain tolerance. Scientists are still digging into exactly how it works, but the early research suggests there’s more to it than just mind over matter.
Make It Part of Your Routine
The key to making the Wim Hof Method work for you is consistency. It’s not something you try once and forget about—it needs to be woven into your daily life. Start with the breathing exercises in the morning, add a quick burst of cold to your showers, and approach each day with the mindset that you can push beyond your comfort zone. Even if you’re not plunging into frozen lakes like Hof himself, small adjustments can lead to big changes.
Pair It With Other Healthy Habits
One of the best things about the Wim Hof Method is that it doesn’t exist in a vacuum. It pairs well with other wellness practices, from practicing at Mandala Yoga to intermittent fasting to strength training.
The controlled breathing can enhance meditation, the cold exposure can complement recovery after workouts, and the mental resilience can help in every aspect of life. Think of it as an amplifier for whatever else you do to stay healthy.
Track Your Progress
Keeping a schedule for your Wim Hof breathing practice helps you stay consistent and track your progress over time. By converting your schedule into a PDF, you create a fixed, easily accessible document that you can refer to daily, whether on your phone or printed out as a visual reminder. This format keeps everything organized and prevents the distractions that come with digital notes scattered across different apps. A useful resource for this is a free online tool that allows you to create and customise PDFs without hassle, making it simple to maintain a structured self-care routine.
Commit to Discomfort
At the heart of the Wim Hof Method is the idea that we’ve grown too comfortable. Heated homes, easy access to food, and a lifestyle that rarely demands physical exertion have made us soft.
Hof’s approach is about reintroducing discomfort in a controlled way, forcing the body to adapt and grow stronger. And while it’s not always pleasant—cold showers never really feel “good” in the moment—the long-term benefits make it worth the effort.
The beauty of the Wim Hof Method is that it’s accessible to anyone. You don’t need a gym membership, fancy equipment, or even a lot of free time. Just a few minutes of focused breathing, a willingness to embrace the cold, and a mindset that welcomes challenge. Stick with it, and you might be surprised at just how much stronger—physically and mentally—you become.
Elevate your mind, body, and breath—visit Mandala Yoga to explore classes, workshops, and resources for your wellness journey!