Cold therapy

The cold is your warm friend. Exposing your body to it in the right way starts a cascade of health benefits, including the buildup of brown adipose tissue and subsequent fat loss, reduced inflammation to facilitate 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.


We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response to swiftly deal with pathogens.


The third pillar is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.


  • Increased energy
  • Better sleep
  • Heightened focus & determination
  • Improved sports performance
  • Reduced stress levels
  • Greater cold tolerance
  • Faster recovery
  • Enhanced creativity



WHM Instructors

Frequently Asked Questions

  • Click on the video below. Wim will give you his answer to this question

  • If you’re not feeling well you’re fine to still do the breathing exercises, but avoid the more strenuous cold exercises, as they can exacerbate the existing stress on the body. Give yourself time and energy to recover. Click on the video below. Wim will give you his answer to this question:

  • The Wim Hof Method can be practiced by every healthy individual. If you are dealing with a serious medical condition, we advise to counsel a healthcare professional before attempting any of the WHM techniques.

    We advise against practicing the WHM if you are dealing with any of the following:

    •    Epilepsy
    •    High blood pressure (in case of prescription medication)
    •    Coronary heart disease (e.g. Angina Pectoris; Stable Angina)
    •    A history of serious health issues like heart failure or stroke

    If you suffer from migraines, we urge you to be cautious about taking ice baths.

  • Click on the video below. Wim will give you his answer on your question:

  • The effects of the WHM techniques differ from person to person. Everybody’s experience is slightly different, and is partially determined by your goals and expectations. A professional tennis player for example, will likely seek improved athletic performance, whereas someone suffering from rheumatoid arthritis will sooner see benefit from lower inflammatory markers.

    Reported general benefits of the Method include: increased energy, improved sleep, reduced stress and anxiety, heightened focus, accelerated recovery, and a general improvement in quality of life.

    The potential benefits are numerous and diverse. Ultimately, the only way to find out what the Method does for you is to try it for yourself!

  • Check out Wim's answer in the video below.


  • The breathing techniques can cause lightheadedness and even loss of consciousness. Children often have not matured to the point where they can adequately assess these risks. Moreover, their brains are also physically still developing.

    Thus, we advise that children under the age of 16 are supervised by a parent or legal guardian. Please be careful with regard to cold exposure, and build this up gradually.

  • Start your day right and do them in the morning. Jump-starting your body right from the get-go will help you spend the day both energized and relaxed.
    Tip! Do the exercises on an empty stomach. Click on the video below! Wim will give you his answer to this question.

  • If you are pregnant, we advise against practicing the Method. We do not know if the increased adrenaline levels associated with the WHM techniques adversely affect the health of the baby. This is of course a tremendously delicate matter, and we want to be as careful as possible.

    When the baby is born, you are safe to resume practicing the Method.

  • The average daily investment is 20 minutes to start your day. During the day focus on deeper more conscious breathing. Once you have unlocked how to do the Wim Hof Method, you can access it indefinitely, and move through the stages at your own pace. The Wim Hof Method does not finish after our courses. The method should be implemented in your life daily to reap the full benefits. 

  • The exercises may introduce various lights and colors, sounds or other sensations. However, it’s fine if you don’t experience any of these. Everybody responds differently; just relax and let any sensations come and go as they please. Check out Wim's answer in the video below. 

  • All you need is a comfortable place to perform the breathing exercises; a shower for the cold (therapy) exercises; and a clock or (stop)watch to track your retention times. You could also fill a bath, or even a bucket, with ice and/or cold water, or find a suitable spot outdoors if you really want to get in touch with nature.