The Science behind the Wim Hof Method
The start of scientific research
What "The Iceman" Wim Hof is capable of was long
viewed as scientifically impossible. It wasn't until the first Radboud
University study in 2011 that things really kicked off.
The study showed that by using his method, Wim was able
to voluntarily influence his autonomic nervous system - something which
until then was thought impossible. This ground-breaking finding,
published in PNAS and Nature, established credibility, quite literally
rewrote biology textbooks and piqued scientists' curiosity.
Since then, many researchers have taken an interest in
the potential benefits of the Wim Hof Method. Today, Wim and his team
continue to work with research institutions and various promising
studies are currently underway.
Key Scientific studies
Radboud University
The Netherlands [2014]
Aimed to test if the results from the first
study on Wim could be reproduced with a larger group
Injected 12 Wim Hof Method practitioners with an endotoxin
Results showed that, like Wim, they were able
to control their sympathetic nervous system and immune response
Anti-inflammatory mediators were —200% higher, while
pro-inflammatory mediators were —50% lower
Wayne State University
Michigan, USA [2018]
Also known as the 'Brain Over Body' study
Aimed to understand the brain function that
allows Wim to withstand extreme cold exposure
Wim was put in a special temperature controlled suit and placed in
both an fMRI and a PET scanner
Results showed
activation of areas in the brain associated with pain suppression,
self-reflection and well-being, in particular the periaqueductal
gray area (PAG)
This may have implications
for "lifestyle interventions that might ameliorate multiple clinical
syndromes." (2018, Muzik et. al.) Ongoing Worldwide Scientific Interest
We are continuously working with research institutions worldwide
to explore new and exciting potential applications of the Wim Hof Method.
A timeline of the scientific research to-date, along with links to the
scientific papers can be found below.
Present - ongoing research
In the Netherlands, Radboud University Medical Center in Nijmegen is
completing a new study about the effects of the various components of the WHM on
inflammation and pain.
Wayne State University in Michigan, USA, is measuring the effect of
the WHM on brain activity. This research consists of 2 parts: 1. Effects of
isolated cold exposure 2.Effects of cold exposure combined with WHM breathing
exercises and mind-set.
University California San Fransisco is measuring the WHM on mental
health and stress resilience.
2020
Authors: Zwaag J, Ter Horst R, Blaženović I, Stoessel D, Ratter J,
Worseck JM, Schauer N, Stienstra R , Netea MG, Jahn D, Pickkers P, Kox M. This
research extends the study published in 2014 of the effect of the WHM on our
sympathetic nervous system and the innate immune response. It was demonstrated
that the sympathetic nervous system can be voluntarily activated following the
WHM. This study assessed whether the WHM affects the plasma metabolome and if
these changes are linked to the observed immunomodulatory effects. The present
study demonstrated that practitioners in the WHM had higher plasma concentrations
of lactate and pyruvate (among others). This points towards increased activation
of the Cori cycle. The study believes that within the trained group, lactate
and pyruvate in part contributed to the increase in anti-inflammatory IL-10
and lower pro-inflammatory IL-1beta, IL-6 and TNF alpha. Lactate and pyruvate
in high enough amounts have been shown to cause an anti-inflammatory response
from our immune system. As it turns out, our metabolism does affect the immune
system. The method causes a shift in metabolism which partly contributes to an
anti-inflammatory response.
2019
Authors: G. Buijze, M. de Jong, M. Kox, M. van de Sande, D. van Schaardenburg,
R. van Vugt, C. Popa, P. Pickkers, D. Baeten - Amsterdam Medical Centre Summary:
The main goal of this paper is to assess whether the WHM could modulate innate
immune responses in patients with axial spondyloarthritis, which is a chronic
rheumatic inflammation of the spine. This proof of concept study was based on
previous research, showing how healthy individuals were able to voluntarily
influence the physiological stress response to induce inflammation, after WHM
training. The study primarily investigates the safety of practicing the method
for this group of patients, yet also looked at changes in inflammatory markers
and patient-reported disease activity and quality of life. The results showed
that the WHM can safely be applied in patients with axial spondyloarthritis,
which is a prototypical chronic inflammatory condition. Furthermore, a significant
decline in the inflammatory markers of ESR and CRP levels was found, which are
validated disease activity biomarkers. Lastly, various measures of disease activity
and quality of life were found to improve following the intervention. Thus, the
results suggest that the WHM does not only enable healthy individuals to voluntarily
initiate the immune response in acute inflammation but also in chronic inflammation
related to immune-mediated inflammatory conditions.
2018
Authors: O. Muzik, K. Reilly, V. Diwadkar - Wayne State University
School of Medicine Summary: In this paper, a brain imaging study was conducted
to measure the relative contributions of the brain and the periphery that endow
the Iceman to withstand the cold using his Wim Hof Method techniques. The results
provide compelling evidence for the primacy of the brain (CNS) rather than the
body (peripheral mechanisms) in mediating the Iceman's responses to cold exposure.
They also suggest the compelling possibility that the WHM might allow practitioners
to develop higher level of control over key components of the autonomous system,
with implications for lifestyle interventions that might ameliorate multiple
clinical syndromes.
2015
Authors: H. van Middendorp, M. Kox, P. Pickkers, A.W.M. Evers - Radboud
University Medical Centre Summary: This paper adds to a previous study, published
in 2014, on the ability to voluntarily influence the physiological stress response
in healthy men to experimentally induced inflammation, after WHM training. It is a
proof-of-principle study that investigated how one’s expectancies might play a role
in treatment outcome. Indications were found that generalized outcome expectancy
optimism is a potential determinant of the autonomic and immune response to induced
inflammation after training.
2014
Authors: M. Kox, P. Pickkers et al. - Radboud University Medical Center
(published in PNAS) Summary: In this paper, the effects of the Wim Hof Method on
the autonomic nervous system and innate immune response are evaluated. A group of
twelve people was trained with the Wim Hof Method before undergoing an experiment
to induce inflammation, normally resulting in flu-like symptoms. Compared to a
control group who were not trained in the Wim Hof Method, the trained participants
showed fewer flu-like symptoms, lower levels of proinflammatory mediators, and
increased plasma epinephrine levels. In conclusion, the trained group was able
to voluntarily activate their sympathetic nervous system.
Authors: G. Buijze, M.T. Hopman Summary: This report deals with the
effects of the Wim Hof Method on acute mountain sickness (AMS). During an
expedition to Mt. Kilimanjaro, a group of 26 trekkers who were trained in the Wim
Hof Method used the breathing techniques to largely prevent and, if needed, reverse
symptoms of AMS.
Authors: J. Vosselman, W.D. van Marken-Lichtenbeld - Maastricht University
Medical Center Summary: This study tested the effects of a lifestyle with frequent
exposure to extreme cold on brown adipose tissue (BAT) and cold-induced thermogenesis
(CIT). The experiment compared Wim Hof, who is used to extreme cold exposure, to
his monozygotic twin brother who isn’t. Both used a g-Tummo like breathing technique.
The results showed no significant difference in BAT or CIT between the two subjects.
However, Wim’s core temperature dropped less compared to his brother and his
subjective response to the cold temperature was more positive. Furthermore, the
body heat generated of both brothers was considerably higher than the average
person. Thus, it seems that g-Tummo like breathing during cold exposure might
cause additional heat production.
2012
Authors: M. Kox, M. Hopman, P. Pickkers. et al. - Radboud University
Medical Center Summary: This case-study research was conducted after Wim Hof claimed
he could influence his autonomic nervous system and thereby his innate immune response.
His inflammatory response was measured during an 80-minute full body ice immersion
and practicing the Wim Hof Method concentration technique. In addition, an endotoxemia
experiment was conducted to study Wim’s in vivo innate immune response. The results
showed how the techniques of the Wim Hof Method seemed to evoke a controlled stress
response. This response is characterized by sympathetic nervous system activation,
which seems to attenuate the innate immune system. Here, Wim Hof proved he was able
to influence his autonomic nervous system.
2009
Summary: During Wim’s world record attempt of full ice immersion wearing
only shorts, he swallowed a vital sense monitor capsule to measure his core temperature.
His core temperature started at 98.6 °F and dropped to 88 °F after 75 minutes of
cold immersion. Remarkably, his temperature rose again to 94 °F within the next
20 minutes. Standard medical dogma states that once your core temperature falls
below 90 °F, your body is not able to warm itself again. Thus, if no external
source of heat is provided, your temperature will continue to spiral downward and
you will eventually die of hypothermia. However, Wim proved he was able to raise
his core temperature from 88 °F to 94 °F by using the Wim Hof Method techniques.
2007
>> Study: Blood tests during meditation and breathing exercises Feinstein Institute
Led by Dr. K. Tracey
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