Words by Lydia Paleschi 

This month, the BBC launched a new television programme, Freeze the Fear with Wim Hof. In it, the Dutch extreme athlete guides eight participants through a series of daunting, cold challenges designed to push their minds and bodies to the limit. Due to his own experiences, Wim Hof believes that embracing the cold has the ability to change anyone’s life for the better. In this blog, we learn more about how cold exposure has enabled him to advance scientific understanding of the human body. Plus, accomplish extraordinary feats of human endurance, including 21 Guinness World Records. 

Nicknamed ‘The Iceman’, Wim Hof is a Dutch motivational speaker and athlete, known for his ability to withstand cold temperatures. Following the devastating death of his wife in 1995, he and his four children were left behind to deal with the reeling effects of the tragedy. Wim claims that although his children gave him the motivation to carry on, it was retreating into the cold depths of the northern European landscape that allowed him to begin to heal. Since then, he has been pushing his body to the limits and achieved 21 Guinness World Records. Amongst them, are climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes for more than 112 minutes. 

Undoubtedly, Wim’s achievements are nothing short of phenomenal. However, what he has uncovered in the process of achieving them goes far beyond what was long viewed as scientifically possible. He claims that using 'cold, hard nature' as his teacher, he has been able to give his broken heart ‘a chance to rest, restore [and] rehabilitate’ whilst also uncovering new realms of scientific understanding when it comes to human health and performance.

Uncovering new realms of scientific knowledge 

Scientific experiments, starting with a 2011 study at Radboud University, have confirmed that cold exposure has enabled Wim Hof to control his autonomic nervous system. A control system that acts largely unconsciously and regulates bodily functions, such as the heart rate, digestion, respiratory rate, pupillary response, urination, and sexual arousal, the implications of the study have been groundbreaking. Staggeringly, a subsequent study at Radboud in 2014 revealed that repeated cold exposure showed the same results in another participant group too. In addition, anti-inflammatory mediators were up to 200% higher and pro-inflammatory mediators were up to 50% lower. Scientists suggest that the discovery has potentially important implications for ‘conditions associated with excessive or persistent inflammation, especially autoimmune diseases.’ Whilst control over the autonomic nervous system doesn’t pose a cure to autoimmune diseases, it is thought it can go a long way in managing related symptoms, potentially improving the quality of life of millions of people. 

In 2018, Wim Hof was monitored again, in the ‘Brain over Body’ study at Wayne State University. Aiming to understand more about the brain function that allows Wim to withstand extreme cold exposure, the athlete was put into a special temperature controlled suit and placed in both an fMRI and a PET scanner. Results showed activation of areas in the brain associated with pain suppression, self-reflection and well-being, suggesting that cold exposure could have transformative effects on clinical psychological health. 

The Wim Hof Method 

Backed by scientific evidence, Wim Hof has since been pioneering a movement to promote the ‘Wim Hof Method’. Using a combination of breathing exercises, cold therapy and commitment, he has been educating others on how to become ‘strong, happy and healthy’. The theory is that each of the three pillars has its own benefits, but when used in conjunction they enable us to unlock a ‘treasure trove of benefits’.

The first pillar of the Wim Hof Method involves specialised breathing techniques. By heightening oxygen levels, breathwork provides the body with ‘more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.’ The second pillar is cold exposure. Through ‘proper exposure to the cold’, the body builds up brown adipose tissue, improving metabolism and reducing fat levels in the body. In addition, cold exposure is thought to lead to ‘reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.’ The final pillar of the Wim Hof Method is commitment. A patient and dedicated approach to the first two pillars of breathwork and cold exposure is required for them to be ‘mastered’.

Reconnecting with the age-old human condition

According to Wim Hof, the underlying principle of the Wim Hof Method is to enable us to ‘reconnect with the age-old human condition’. The Dutchman claims that ‘over time, our relationship with the world we live in has changed [and] our lifestyles have disconnected us from the natural environment’. Wim believes that because of this disconnection, ‘our age-old survival mechanisms are no longer triggered’ and that ‘we’ve lost touch with our inner power’. Through both self-exploration and the groundbreaking scientific studies he has participated in, Wim believes that the his method is a means for us to stimulate these ‘deep psychological processes’ and ‘realise our full potential’ as human beings. 

Becoming a ‘Hoffer’

Unsurprisingly, many around the globe have been attracted to the Wim Hof Method. Known affectionately as ‘Hoffers’, there are thought to be thousands of people following its principles and embracing the cold. There are a wide range of ways for those interested in the Wim Hof Method to learn more, including workshops and courses led by either Wim or with trained instructors. Wim Hof also leads expeditions, for those looking for a more immersive and adventurous experience. If you’re interested in learning more, a great place to start would be by reading his book or downloading the app, which helps you to perfect Wim Hof’s techniques.

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