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Wim Hof Method
Benefits of cold water | Wim Hof Method

Benefits of cold water

More and more people acknowledge the benefits of cold water and want to share their experiences with others. Whether it is at a birthday party, in a TV documentary, or on your social media feed, everyone is talking about the benefits of cold water. Cold water immersion, to be exact. This form of cold water therapy has been around for centuries and now experiences a newfound popularity. It is a natural way to improve your mental and physical health thanks to its many benefits, which we will explore further below.

Reported benefits of cold water

Over the years, many Wim Hof practitioners — also called ‘Hoffers’ — have shared beautiful stories about the influence that cold water has had on their lives. However, the benefits of cold water vary, and affect everyone differently. That is why we created a summary with the most commonly reported benefits.

  • Improves your workout recovery – Thanks to cold water, many practitioners experience improved workout recovery and less muscle soreness. It probably comes as no surprise that this is why many professional athletes regularly take an ice bath.
  • Provides an immunity booster – Because exposure to cold contributes to the production of white blood cells (which protect you against various diseases), many practitioners experience an immunity booster .
  • Reduces symptoms of depression – Every time you take a cold shower or go into an ice bath, you stimulate your body to release endorphins. These natural feel-good chemicals reduce the symptoms of depression and improve your sense of well-being.
  • Boosts your energy levels – Last but not least, cold water is reported to boost energy levels . The moment the cold water hits your body, there might be a bit of a shock. This shock, however, allows for more oxygen intake, an increased heart rate, and higher alertness. So, no more need for coffee in the morning!
Reported benefits of cold water from our practitioners

Scientific proof

In addition to the previously mentioned benefits that many Hoffers experience, there are also many scientific studies that investigate the benefits of cold water. The Wim Hof Method is regularly analyzed for this purpose, with groundbreaking findings as a result. For instance, research from 2022 shows that exposure to cold and practicing specific breathing exercises reduces the inflammatory response. Check out our timeline of scientific research via the button below to read more about it.

Practice the Wim Hof Method


Ready to experience the benefits of cold water for yourself? Then join the Wim Hof Method! This way, you are well prepared to enter the cold water. For example, Wim explains the power of the cold during the Fundamentals video course as you learn specific techniques for breathing and exposure to cold. And if you download our mobile app, you can join a 20-day Cold Shower Challenge and share your exercises with the other Hoffers in the specially made community.

The three pillars

As you can see, cold therapy plays a big part in the Wim Hof Method. In fact, it is one of three pillars that form the foundation. The other two pillars are breathing exercises and a fair share of commitment. Once you master all three, they will help you to become happier, healthier, and stronger.

three pillars