Wim Hof Method
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Relaxation techniques

Relaxation techniques help you activate a relaxation response within your body, to achieve a state of calmness. As such, relaxation techniques are widely known for their ability to reduce stress, help you sleep better, help you clear your mind, and they can even help you deal with depression. The Wim Hof Method is a powerful and scientifically recognized method that makes you a stronger, happier, and healthier person by executing all sorts of relaxations techniques.

Manage your fight-or-flight response

Your body’s fight-or-flight response is a stress response that prepares it to act quickly in case of danger. However, everyday stressors can cause prolonged activation of this response, which has serious adverse health effects. The following relaxation techniques can be used to stimulate a relaxation response, mitigating unnecessary stress.

Deep breathing exercises. These breathing exercises improve the oxygen transfer to the blood and improve the delivery of nutrients throughout your body. Take deep breaths from within your abdomen, to fill your lungs with as much oxygen as possible. This will slow your heart rate and causes your blood pressure to drop. Deep breathing also decreases tension within your body, making you feel calmer.

Progressive muscle relaxation exercises. These exercises tense and subsequently relax the muscle groups of your body one by one. The process helps you to recognize the difference between tensed up and relaxed muscles, which makes you more aware of the physical sensations that are caused by stress.

Meditation. Meditation exercises can help you focus your mind. They eliminate distracting thoughts, which are a foundation for stress. You can perform many types of mediation, such as guided meditation, mantra meditation, and mindfulness. Most types of meditation take place in a quiet setting and include focussed attention and slow breathing. Some benefits of meditation are a reduction of negative emotions, a better handle on stress, and increased self-awareness.

Manage Your Response

Relax with the Wim Hof Method

The Wim Hof Method is comprised of breathing exercises, controlled exposure to cold, and the training of your focus. Together, they can act as relaxation exercises to help you mitigate stress. The breathing exercises improve the blood flow and the flow of lymph, while controlled exposure to cold resets your body’s stress response, while increased focus helps keep distracting and anxious thoughts at bay. Thousands of people all over the world already benefit from the Wim Hof Method, which helps them feel better and stronger.

Practice the Wim Hof Method

The best thing about the Wim Hof Method is that you can easily practice it at a place and time of your own choice. Our Fundamentals video course features a series of high-quality videos, where Wim Hof teaches you the principles of his method. Many followers of the Wim Hof Method report feeling calmer and more focused within weeks after starting the method. Are you feeling stressed out, anxious, or even depressed? Then you can start your own journey today by signing up for our online Fundamentals video course.

The three pillars

With the help of his powerful method, Wim Hof was able to break more than twenty Guinness World Records. The combination of three principles, which are breathing exercises, controlled exposure to cold, and cultivating a focused mind, has a powerful effect on your wellbeing, and can be life changing. Wim has decided to share his method with the world, so that everyone can benefit. Many people all over the world, including celebrities and professional sports athletes, have already chosen to incorporate the method into their demanding lives. You can watch some of their stories here.

three pillars

Wim Hof Method References

Wim Hof Method is assesed on average with an 9.5 out of 10 based on 2147 experiences written by participants

Tineke, Testimonial Wim Hof
Tineke, The Netherlands
I have severe arthritis in my left hip. By implementing the Wim Hof Method in my daily life, I can deal with this without getting surgery. I love Wim’s purity. His coaching inspires me and gives me energy. I’m almost 66 years old and by practicing the Wim Hof Method I feel much more...
Albert, Testimonial Wim Hof
Albert, The Netherlands
For 12 years now I have had rheumatism. Thanks to the Wim Hof Method I have been able to halve the amount of anti-inflammatory drugs. My goal is to completely stop the use of anti-inflammatory drugs after finishing the video course.
Aivar, Testimonial Wim Hof
Aivar, Estonia
I am 52 years old, and after 10 weeks of the Wim Hof Method I am in the best shape I have ever been. I did 30 push-ups as a test before I started the course, and when I finished I did 100 push-ups for the first time in my life. The Wim Hof Method gives you a good mood, it’s addictive!
Monic, Testimonial Wim Hof
Monic, The Netherlands
It’s only been 4 weeks since I started, but the results are remarkable! Thank you from the heart for changing my life, my health, and my understanding about my own power and the influence I have on this. I’m looking forward to a nice cold winter in the Netherlands.
Mino, Testimonial Wim Hof
Mino, Germany
Learning Wim’s method is like studying from one of nature’s best students. My life long fear of cold is history. I now fully enjoy cold immersions, but the benefits are not limited to cold. I am now a better person and a happier being. I smile when facing life challenges.
Gregor Testimonial Wim Hof
After 8 months of daily Hoffing, puffing and cold showers I can claim to be cured of my 5 year burnout. Not having had a single cold or flu, my sore knee is working perfectly again, which was very painful the last 2 years. It is like a miracle, and I’m really grateful that our paths crossed.
Franco, Testimonial Wim Hof
Franco, USA
Wim I hope to train with you someday. I love to jump into that cold water and climb that mountain with you. Your method has truly helped me with psoriatic arthritis. I am no longer taking Humira injections for my symptoms. I am controlling it with breathing, cold showers and ice baths.
Matthew, Testimonial Wim Hof
Matthew, Australia
I would have paid $10,000 for this, but that would not be enough because this has changed my life. I feel like I have taken Valium yet am supercharged. As a clinical psychologist my days can be very stressful. There is a stillness inside me now, and what I am really amazed by is the peace lasts.
Per Kristian, Testimonial Wim Hof
Per Kristian, United Kingdom
After 3 weeks of daily practicing my medication (Naproxen) for long-standing sciatica has been cut by 80%, and my arm pain and 'pins and needles' following a neck injury 50 years ago has been halved!
Arthur, Testimonial Wim Hof
Arthur, USA
I got anxiety 2+ years ago, and have had panic attacks every day since. Medicine helped a little. I came across your videos and started to walk my 2 miles a day in only a t-shirt at 20F degrees. Within 2 weeks my anxiety went away! I found it to be a miracle.
James, Testimonial Wim Hof
James, USA
I’ve had astonishing results battling addiction with the Wim Hof Method. It has saved my life and is the only thing that worked on getting clean and healthy. I go ahead and get my suffering over with in the cold showers, so I don't have to suffer throughout the day. Pretty good trade to...
Georg, Testimonial Wim Hof
Georg, Germany
Cardiac and respiratory arrest began my life. Heart defect and cleft palate pushed diseases. Depression, lack of self-efficacy, and post traumatic stress disorder followed. The Wim Hof Method frees me: I am twenty-nine years old, and I love to live. Thank you!
Grant, Testimonial Wim Hof
Grant, Australia
I was born with Spina Bifida, and was told I would end up in a wheelchair. After incorporating the Wim Hof Method into my daily life I have begun to see results in my pain levels and athleticism. I am no longer looking down the barrel of becoming a paraplegic, and I attribute that in part to the...
Raúl, Testimonial Wim Hof
Raúl, The Netherlands
From the 90s to 2012 I developed hayfever symptoms and had to take daily medications in order to cope. The effect of these medications only lasted for several hours. By using the Wim Hof Method training daily, my body has conquered hayfever symptoms since 2013.
Benjamin Testimonial Wim Hof
I started the Wim Hof method in October of 2018, and now the holes I had in my brain are gone. My neurosurgeon was so impressed by the scans that he told me I don't have to come back anymore. I take this as proof that this method works to regenerate brain tissue.