Arthritis and the Wim Hof Method
Written by Team Wim Hof
Arthritis is an umbrella term for more than 100 conditions that cause joint pain, stiffness and sometimes swelling. The two most common forms are osteoarthritis, where the cartilage in a joint gradually breaks down, and rheumatoid arthritis, an autoimmune condition in which the immune system attacks the lining of the joints. Arthritis affects millions of people worldwide.
Medical care comes first, and alongside it, many people look for daily habits that help them feel better. This page explains how the Wim Hof Method can support those habits.
Important: The Wim Hof Method is not a medical treatment and does not replace advice from your doctor. Never stop or change medication without consulting your doctor. If you have a medical condition, are pregnant, or have heart or circulation problems, consult a physician before you start. Never practice the breathing exercises in or near water, while driving, or in any situation where losing consciousness could be dangerous. Build up cold exposure gradually.
Research on the Wim Hof Method and arthritis
In 2019, researchers from Amsterdam UMC and Radboudumc published a small clinical study in the journal PLOS ONE. They looked at the Wim Hof Method in people with axial spondyloarthritis, a form of arthritis that mainly affects the spine.
Twenty-four patients took part. They followed an 8-week training program of breathing exercises, gradual cold exposure and meditation, taught by Wim Hof and certified instructors, with medical staff present at every group session. The program was an add-on: participants kept taking their regular medication at a stable dose throughout.
The main finding was that the program could be practiced safely by this group. The researchers also measured a decrease in one inflammation marker in the blood (ESR) and improvements in disease activity scores and quality of life in the training group, but not in the control group. Another inflammation marker (CRP) did not change significantly.
This was a small first study, and the researchers are calling for larger trials to learn more. We see it as an encouraging first step.
What newer research adds
Since 2019, two other lines of research have looked at the building blocks of the Wim Hof Method, breathing and cold, in people with arthritis. Neither tested the Wim Hof Method itself.
- Breathing: A 2022 study from Aalborg University found that 30 minutes of slow, paced breathing reliably increased heart rate variability, a marker of the body’s “rest and recover” system, in people with rheumatoid arthritis or lupus. The study did not measure inflammation directly.
- Cold and heat: A 2024 review of cold and heat therapy in osteoarthritis and rheumatoid arthritis describes how cold may influence inflammatory signalling, and summarizes small trials in which cold therapy eased pain and stiffness. Medical guideline bodies are divided on how strong this evidence is.
Looking ahead: research is giving a growing picture of why breathing and cold could matter for people with arthritis. The 2019 study is the first to look at the Wim Hof Method directly in arthritis, and larger and longer studies will help us learn more.
Everyday habits that can support people with arthritis
Treatment for arthritis should always be guided by your doctor. Alongside that treatment, there are lifestyle habits that many people with arthritis find helpful in daily life.
Gentle physical exercise. Regular gentle exercise is widely recommended for people with arthritis. It helps you strengthen your muscles and maintain a healthy body weight, which reduces stress on your joints. Low-impact activities such as swimming, cycling or walking are often easier on the joints. Ask your doctor or physiotherapist which types of exercise suit your situation.
Cold exposure. Many people find that cold, such as an ice pack on a sore joint or a cold shower, temporarily eases joint and muscle discomfort. Learn more about cold exposure. Build up cold exposure gradually. If you have reduced circulation or cold sensitivity (such as Raynaud’s, which is more common in people with rheumatoid arthritis), check with your doctor first.
Stress management. Long-term stress can affect the immune system, and many people with arthritis notice that their symptoms feel worse during stressful periods. That makes stress management a useful part of daily self-care.
Sleep hygiene. Sleep allows your body to recover physically and mentally. Research links poor sleep with greater sensitivity to pain. Good sleep habits and a good night’s rest are therefore an important part of living with arthritis.
A balanced diet. A varied diet with plenty of vegetables, fruit and whole foods, and less processed food, sugar and salt, supports your overall health and can help you maintain a healthy body weight, which reduces stress on your joints. Ask your doctor or a dietitian for advice that fits your situation.
How the Wim Hof Method can support you
The Wim Hof Method can support you in many of the habits described above. It is not a treatment, but it can be a helpful part of your daily routine, alongside the care your doctor provides. Each of its three pillars connects to the research described earlier on this page.
Breathing. The breathing exercises help you calm your body and mind. Research in people with rheumatoid arthritis and lupus found that slow, paced breathing can activate the body’s “rest and recover” system. A calmer nervous system can also help you lower your stress level and sleep better.
Cold exposure. Gradual, controlled cold exposure, such as a cold shower, teaches you to use the cold to your advantage. Small studies on cold therapy in arthritis have reported less pain and stiffness. Always build up slowly, and check with your doctor first if you have circulation problems or cold sensitivity.
Commitment. The Wim Hof Method trains your willpower and focus. That helps on the days you know you should exercise but don’t feel like it.
All three together. In the small 2019 study, people with axial spondyloarthritis practiced all three pillars for eight weeks while keeping their regular medication. The program proved safe to practice, and the researchers saw encouraging changes. They stress that larger studies are needed.
The Wim Hof Method was developed by Wim Hof himself, known as ‘the Iceman’ for his 26 world records in cold and endurance, 18 of them Guinness World Records. Now you can experience the Wim Hof Method yourself by following the Fundamentals online video course.
Practice the Wim Hof Method
The Fundamentals video course was developed by Wim Hof and his dedicated team. Together they found a way to teach the principles of the Wim Hof Method in a clear and structured way that anyone can follow, anywhere, anytime. People from all over the world use the Fundamentals video course to bring the Wim Hof Method into their daily lives. Professional athletes and well-known people also use the Wim Hof Method to help them handle the demands of their work. Read some of their stories.
The course is spoken in English, German, Spanish, French and Portuguese (Brazilian). It includes 10 weekly lessons, almost 12 hours of video, 10 guided breathing sessions in the Wim Hof Method app, and 1 year of free access to the app’s premium features.
The three pillars
Three pillars form the base of the Wim Hof Method: breathing exercises, commitment and controlled exposure to cold. Together, these principles can have a powerful influence on your life. Many people who practice the Wim Hof Method report that they sleep better, train harder, experience less stress, and feel their symptoms of conditions such as arthritis and fibromyalgia are easier to live with, alongside their regular treatment. Experiences differ from person to person.
You can start with the Fundamentals video course, at your own pace and from the comfort of your home.
Prefer to build your own routine instead of following a step-by-step course? With the Wim Hof Method app you set your own pace: choose your rounds, breaths and timing, adjust guided cold showers and ice baths to your level, and create your own routine for morning, noon or night. You can also track your progress. The app is available for iPhone and Android, with a 7-day free trial.
Experiences of participants
The Wim Hof Method is rated on average 9.5 out of 10, based on 2,147 reviews by participants.
These are personal experiences of participants. Results vary from person to person. The Wim Hof Method is not a substitute for medical treatment.
Sources
- Buijze GA, De Jong HMY, Kox M, et al. An add-on training program involving breathing exercises, cold exposure, and meditation attenuates inflammation and disease activity in axial spondyloarthritis – A proof of concept trial. PLOS ONE. 2019;14(12):e0225749.
- Paced deep breathing and heart rate variability in rheumatoid arthritis and lupus. Sensors, 2022.
- Review of cold and heat therapy in osteoarthritis and rheumatoid arthritis. Fundamental Research, 2024.
- Battling arthritis (WHM blog).
- The science behind the Wim Hof Method.
