Blood pressure and the Wim Hof Method
Written by Team Wim Hof
Blood pressure is the force of your blood pushing against the walls of your blood vessels as your heart pumps. When it stays too high over time, usually 140/90 mmHg or higher, it is called high blood pressure, or hypertension. It puts extra strain on the heart and blood vessels and raises the risk of heart disease and stroke.
High blood pressure is very common. According to the World Health Organization, about 1.4 billion adults aged 30 to 79 had high blood pressure in 2024, around one in three. Many of them did not know it, because high blood pressure often causes no symptoms. The only way to know is to have it measured.
Medical care comes first. This page explains what cold and breathing do to your blood pressure, when the Wim Hof Method is not suitable, and which everyday habits support healthy blood pressure.
Who should not practice the Wim Hof Method
Important: Do not practice the Wim Hof Method if you have:
- high blood pressure for which you take prescription medication
- coronary heart disease, such as angina
- a history of serious health issues such as heart failure or stroke
This is in line with our FAQ. If you have any other heart, circulation or blood pressure condition, or you are not sure, talk to your doctor before you start.
What cold and breathing do to your blood pressure
The Wim Hof Method asks a lot of your body for a short time. That is part of how it works, and it is also why it is not suitable for everyone.
In the moment
When you step into cold water, your body reacts with a “cold shock”: your breathing speeds up, your heart beats faster and your blood pressure rises. The British Heart Foundation describes this response and advises people with a heart condition to check with their doctor before cold water swimming. The breathing exercises of the Wim Hof Method, with their deep breaths and breath holds, also cause strong, short-lived changes in the body. For a healthy heart and blood vessels, these changes pass quickly. For people with high blood pressure or heart disease, they can be a risk.
Over a few weeks (2023)
In a study published in Scientific Reports, 42 healthy young men took part. Half of them practiced the Wim Hof Method every day for 15 days, with cold showers, breathing exercises and meditation. Their blood pressure, heart rate variability and the stiffness of their arteries stayed stable, just as in the group that did not practice. Read the study
Looking ahead
Research on the Wim Hof Method and blood pressure is still at an early stage, and the first study was in healthy young men over a short period. Researchers are interested in longer studies in more varied groups, to learn more about how regular practice affects the heart and blood vessels. Until then, follow the safety advice above. Read more about the science
Everyday habits that support healthy blood pressure
If you have high blood pressure, your doctor will guide your treatment, which may include medication. Alongside it, and for everyone who wants to keep their blood pressure healthy, these habits make a real difference. They follow the advice of the World Health Organization.
Know your numbers. Have your blood pressure measured regularly, also when you feel fine.
Take your medication as prescribed. If your doctor has prescribed blood pressure medication, keep taking it, and never stop or change it on your own.
Move every day. Aim for at least 150 minutes of moderate activity a week, such as brisk walking or cycling.
Eat less salt. Most salt comes from processed food, bread and ready meals. Cooking with fresh ingredients helps.
Eat plenty of fruit and vegetables. A varied, balanced diet supports your heart and blood vessels.
Keep a healthy weight. Even a small weight loss can help if you are overweight.
Don’t smoke, and limit alcohol. Both raise the risk of heart disease. Ask your doctor for support if you want to quit smoking.
Watch your caffeine. Some people notice that a lot of coffee or energy drinks raises their blood pressure.
Manage stress. Long-term stress affects how you feel and how you live. Stress management and good sleep are useful parts of daily self-care.
If your blood pressure is healthy: how the Wim Hof Method can support you
If you do not have any of the conditions listed at the top of this page, and your doctor has no objections, the Wim Hof Method can support several of the habits described above. It is not a treatment, but it can be a helpful part of your daily routine.
Breathing. The breathing exercises give you a focused moment in your day, and many people use them to handle stress. Always practice sitting or lying down.
Cold exposure. Gradual, controlled cold exposure, such as a short cold shower at the end of your normal shower, teaches you to stay calm when your body reacts to the cold. Start with a few seconds and build up slowly over weeks.
Commitment. The Wim Hof Method trains your willpower and focus. That helps you stick to the habits that matter most for your blood pressure, such as moving every day and eating well.
All three together. In the 2023 study, healthy young men practiced all three pillars every day for 15 days. Many people find that a short daily routine gives them more energy and structure.
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
You can start the Wim Hof Method from the comfort of your home with our online Fundamentals video course. Wim Hof teaches you the Wim Hof Method step by step in 10 weekly lessons, each built around a theme such as stress control, energy and endurance, with stretches, homework and a workbook to log your progress. A new lesson unlocks each week and stays available indefinitely, so you can go at your own pace. The course includes 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 course is spoken in English, German, Spanish, French and Portuguese (Brazilian). Want to try it first? Start with our free Masterclass.
The course is not a medical treatment. Read the safety guidelines before you start.
The three pillars
Breathing exercises, commitment and controlled exposure to cold are the three pillars of the Wim Hof Method. Combined, they can have a powerful influence on how you feel, in body and mind. The Wim Hof Method is easy to fit into your daily routine.
Many people who practice the Wim Hof Method report less stress, better sleep and more energy. Experiences differ from person to person. Read more about reported benefits.
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
- Ketelhut S, et al. The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters. Scientific Reports. 2023. doi.org/10.1038/s41598-023-44902-0
- World Health Organization. Hypertension fact sheet. who.int
- British Heart Foundation. Cold water swimming. bhf.org.uk
- Wim Hof Method FAQ. wimhofmethod.com/faq
- The science behind the Wim Hof Method
