Frequently asked questions

Question 1

I've already paid for the app, why do I need to pay again?

Accepted Answer

You may have purchased the Extended Pack back before we had a subscription for the app. This expansion offered access to a number of extra exercises: the 4-Minute Meditation, Headstand, Shelf and Ice bath exercise. You retain access to these regardless of opting into the new subscription. The subscription offers all new content that is separate from anything you had previously purchased. Note that the guided breathing was always offered as a limited time feature and was never part of this expansion.

Question 2

I feel worse after a couple of weeks. What's going on?

Accepted Answer

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Question 3

I am not feeling well. Can I continue the exercises?

Accepted Answer

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Question 4

Is this method for everybody?

Accepted Answer

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:&bull;    Epilepsy&bull;    High blood pressure (in case of prescription medication)&bull;    Coronary heart disease (e.g. Angina Pectoris; Stable Angina)&bull;    A history of serious health issues like heart failure or strokeIf you suffer from migraines, we urge you to be cautious about taking ice baths.

Question 5

What will the WHM do for me?

Accepted Answer

The effects of the WHM techniques differ from person to person. Everybody&rsquo;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!

Question 6

Does the WHM help with X health condition?

Accepted Answer

Although the Wim Hof Method has been known to bring symptoms into complete remission in some cases , WHM practice should be seen as a tool to help manage your health, rather than a cure. Since the Wim Hof Method moderates the immune response, it is most effective with conditions that follow from an underlying disturbance to the immune system. However, positive results are seen with a wide variety of conditions, and in addition the WHM affords many other benefits.There has been considerable scientific research into the Wim Hof Method, and the results are very promising. However, there are hundreds of thousands of conditions and diseases. For the majority of ailments, we do not have the requisite knowledge to be able to speak with authority on the potential of the WHM as an effective treatment. Note also that results vary greatly from person to person, as there are numerous interpersonal physiological differences. Ultimately, the best &mdash;and really the only&mdash; way to find out what the Wim Hof Method does for you personally is to give it a try. You can also find testimonials from WHM practitioners for various health conditions here.If you are dealing with a specific health condition, you may want to do a custom search on the WHM Facebook group to see what you can take away from personal stories that have been shared by other members. If nothing comes up, feel free to share experiences or ask questions of your own. This community is very welcoming, and eager to help and offer meaningful insights, and your contributions may in turn help others down the road.Some conditions may be negatively impacted by WHM practice. If you have any deviations to physiological processes that are directly modulated by WHM practice &mdash;notably involving oxygen influx, blood pressure and/or (cardio)vascular complications&mdash; we strongly advise that you consult a medical professional. Out of precaution, we also advise against WHM practice if you are pregnant.

Question 7

Is the WHM suitable for children?

Accepted Answer

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.

Question 8

What is the best time of the day to start the exercises?

Accepted Answer

Play the video below to hear Wim's answer to this question.

Question 9

I’m pregnant— is it safe for me to practice the WHM?

Accepted Answer

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.

Question 10

How much time do I need to invest to see results from this method?

Accepted Answer

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.

Question 11

How can I become a WHM Instructor?

Accepted Answer

In order to become a certified WHM Instructor you must successfully complete the Wim Hof Academy. All the application requirements and course details can be found on our Academy page.

Question 12

The WHM has been shown to suppress the immune system. Isn’t this bad?

Accepted Answer

It's important here to differentiate between the two types of immune responses in humans.The innate immune response is a kind of all-purpose, break-glass-in-case-of-emergency response. The proteins that are released use brute force to deal with the foreign threat. They attack almost anything in their path, to the point that they sometimes mistake healthy cells for sick ones. When they attack your healthy cells you become inflamed. Wim Hof Method practice suppresses this response.Then there's the adaptive immune response. This is your body recognizing the invading pathogen, and creating antibodies to deal with that specific threat. This response is upregulated by WHM practice.

Question 13

How can I reach Wim directly?

Accepted Answer

Although Wim would like nothing more than to personally engage with each and every one of you, he has become so popular as to make this unfeasible. The good folk at support@wimhofmethod.com can answer just about every question you may have, and will relay your message to Wim when merited.If you want to send a physical letter or package, you can send it to the Hoffice at Willem de Zwijgerlaan 350, 1055 RD Amsterdam, the Netherlands.

Question 14

My question is not listed here. Help!

Accepted Answer

If your question isn't listed in any of the FAQ categories, head over to our WHM Community for help from other members and WHM Instructors.

Question 15

My ears are ringing— is this normal?

Accepted Answer

This effect is known as &lsquo;tinnitus&rsquo;, and it has a wide range of causes and manifestations.For some people, practicing the WHM either induces or exacerbates the ringing, while for others it changes the pitch. Conversely, those dealing with chronic tinnitus often find relief from its concomitant anxiety in the calming effect of the breathing techniques.The connection between tinnitus and the Wim Hof Method has various possible causes. Medical research shows a direct link between pulsatile tinnitus and anaemia, which the WHM may ameliorate through the elevated oxygen intake. The breathing exercises also increase neural activity in the auditory brainstem, where the brain processes sounds, possibly causing auditory nerve cells to become over-excited.The scientific community continues to grapple with the particulars of tinnitus, but has established that the phenomenon itself is harmless. In the vast majority of cases, the ringing disappears with repeated breathing practice. If you find that, after several weeks, the noise persists or intensifies, some underlying physiological condition may be at play, and we recommend you consult a medical professional.

Question 16

My fingers tighten up— what is happening?

Accepted Answer

During the breathing exercises, you may experience involuntary muscle contraction, known as &lsquo;tetany&rsquo;. Intensified breathing causes an efflux of CO2, which in turn starts a cascade of ionization changes that leads to increased sensitivity of nerve cells. These then require less excitation to engender a muscle response, to the point where muscles can contract spontaneously. The effects are typically expressed most distinctly in the hands and feet, but can extend across the entire body.Barring any preexisting medical conditions, this phenomenon is entirely harmless, and the effects dissipate within minutes. Over time, it may no longer arise at all. If the sensation is painful, please consult a medical professional.

Question 17

Is it dangerous if I faint during the breathing exercise?

Accepted Answer

Play the video below to hear Wim's answer to this question.

Question 18

Is it better to breathe through your nose or your mouth?

Accepted Answer

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Question 19

The breathing exercises make me yawn; is this a normal reaction?

Accepted Answer

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Question 20

I don't see lights/stroboscope effects. Am I doing something wrong?

Accepted Answer

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Question 21

My retention times drop/flatten out. Am I doing something wrong?

Accepted Answer

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Question 22

How many times a day do I have to do the breathing exercise?

Accepted Answer

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Question 23

Is this method the same as Tummo?

Accepted Answer

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Question 24

I don't feel the tingling sensations (anymore). What should I do?

Accepted Answer

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Question 25

How does the breathing relate to the cold?

Accepted Answer

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Question 26

How does breathwork relate to consciousness?

Accepted Answer

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Question 27

I have trouble breathing. Can I still practice the Wim Hof Method?

Accepted Answer

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Question 28

How do I increase my respiratory capacity?

Accepted Answer

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Question 29

How fast should I breathe?

Accepted Answer

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Question 30

How should I breathe when I'm stressed?

Accepted Answer

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Question 31

How does breathwork affect sleep?

Accepted Answer

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Question 32

Why does my body temperature change during the breathwork?

Accepted Answer

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Question 33

How many rounds of breathing can I do?

Accepted Answer

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Question 34

Why do I experience strong emotions during the breathing?

Accepted Answer

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Question 35

Is hypoxia damaging to the brain?

Accepted Answer

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Question 36

What is meant by the instruction to "squeeze to the head"?

Accepted Answer

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Question 37

How do you prepare yourself before going into the cold?

Accepted Answer

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Question 38

What can I do when I stay cold after a shower/bath?

Accepted Answer

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Question 39

I live in an environment where the water is not that cold. What should I do?

Accepted Answer

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Question 40

What can I do against cold hands or cold feet?

Accepted Answer

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Question 41

I really dislike the Cold Showers? Do I need to do them?

Accepted Answer

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Question 42

What is the best mental preparation for someone who is in fear of the cold?

Accepted Answer

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Question 43

How long should I stay exposed to the cold? How do I know I've adapted?

Accepted Answer

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Question 44

How does the cold relate to the soul?

Accepted Answer

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Question 45

Should I do an ice bath before or after exercise for better performance?

Accepted Answer

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Question 46

How come I can't sleep when I've taken a cold shower just before bed?

Accepted Answer

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Question 47

What time of the day is best to practice cold exposure, and how does it affect sleep?

Accepted Answer

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Question 48

What is the best form of cold exposure and why?

Accepted Answer

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Question 49

Is there any benefit to switching back and forth between hot and cold showers?

Accepted Answer

Cold exposure boosts the release of norepinephrine, which as a neurotransmitter is involved in focus, attention and mood. It inhibits inflammation by decreasing the signaling protein TNF&alpha;. Norepinephrine also acts as a hormone, promoting vasoconstriction and thus decreasing the total surface area by which heat is lost to its surroundings.The greater the jump in temperature, the more norepinephrine is released. It follows that going from hot to cold repeatedly, augments the concomitant health benefits. The effect is thought to be more pronounced with more extreme swings, as when alternating between ice bath and sauna. Research on this is lacking, and conclusive findings have yet to be established.

Question 50

How does the cold relate to your mindset and the breathing?

Accepted Answer

Play the video below to hear Wim's answer to this question.

Question 51

What is the importance of mindset in relation to cold exposure and breathing?

Accepted Answer

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Question 52

What is the 'mind-body connection' and how can I control it?

Accepted Answer

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Question 53

What is the mind?

Accepted Answer

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Question 54

What is your greatest motivation?

Accepted Answer

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Question 55

What is the best mindset for practicing cold exposure?

Accepted Answer

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Question 56

What is the best mindset for practicing the breathing method?

Accepted Answer

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Question 57

What should I do when I'm at the point of my greatest depression or despair?

Accepted Answer

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Question 58

What is a powerful mindset?

Accepted Answer

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Question 59

What exercises can I do to strengthen the mind?

Accepted Answer

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Question 60

How can I keep a steady flow when I lack motivation?

Accepted Answer

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Question 61

I can’t do the more physically demanding exercises; what should I do?

Accepted Answer

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Question 62

Do I have to do the push-ups with inhalation or exhalation?

Accepted Answer

The main purpose of these exercises is to activate the autonomous nervous system. In addition, it&rsquo;s a great way to gauge the degree to which the breathing exercises have attenuated the speed at which your body acidifies. The autonomous nervous system is composed of two branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest) nervous system. Doing push-ups with your lungs full of air activates the SNS, whereas doing them after exhaling activates the PSNS.

Question 63

Where can I find the workbook?

Accepted Answer

On the course page (wimhofmethod.com/elearning/10-week-video-course for the Classic, and wimhofmethod.com/elearning/fundamentals for the Fundamentals course), scroll down the page until you hit the section titled Course Documents. Click the document in the language you want, in order to download the file.

Question 64

What is the difference between the 10-Week Video Course and the Fundamentals?

Accepted Answer

Both courses teach the three pillars that form the foundation of the Wim Hof Method&mdash; breathing, cold exposure, and commitment (mindset). In the original 10-Week Video Course, the techniques and exercises are explained and demonstrated in a straightforward manner, leaving up to you the situations in which to put these into practice. The Fundamentals course was created to provide more guidance and practical application, and teaches you the WHM in the context of real-world scenarios. Each week has its own theme, centered around an area of everyday life that the WHM can help improve&mdash; such as stress, creativity, and sleep. This newer course is more polished, and features yoga lessons from a professional teacher, as well as one-on-one sessions that allow for WHM practice on the fly.Check out this side-by-side comparison of the video courses for more details.