"Cold water increases your metabolism and makes your mitochondria more efficient.” - Wim Hof
Introduction | Inflammation | Nervous System | Immune System | Stress | Thermogenesis | Final Thoughts | References | Disclaimer
Introduction
The Wim Hof Method consists of three core pillars: breathing exercises, cold exposure, and commitment. The combination of the three builds a strong, resilient mind and body able to withstand harsh circumstances. It also promotes overall health by influencing our immune system, activating our autonomic nervous system, controlling the inflammatory response of our body, boosting stress resilience, and improving thermoregulation. All of these benefits have solid scientific grounds, and their investigations have led to a deeper understanding of the mechanisms responsible for their occurrence.
The impact of WHM on inflammation
The practice of WHM has been found to positively impact acute as well as chronic health conditions. Studies conducted in the Netherlands revealed that the combination of breathing exercises and cold exposure reduced pro-inflammatory cytokine levels and promoted the anti-inflammatory cytokine response.
A randomized controlled trial coordinated by Buijze et al.[1] investigated the impact of WHM [cold exposure, breathing exercise, and meditation] on inflammatory markers in subjects diagnosed with axial spondyloarthritis [axSpA]. The study consisted of an intervention and a control group. The participants followed an 8-week-long regimen and subjected themselves to blood tests to monitor their results at baseline after 4 and 8 weeks of study. The outcomes revealed that various measures of disease activity [such as ASDAS-CRP and BASDAI] significantly improved during the 8-week program. Additionally, the quality of life markers [such as SF-36] showed an improvement in comparison to the control group. These results led the scientists to conclude that the combination of cold exposure, breathing exercises, and meditation is an effective add-on training for chronic inflammatory disease.
Another randomized controlled trial was designed by Zwaag et al.[2] to determine the effects of cold exposure and breathing exercises on the inflammatory response in humans. The researchers enrolled 48 healthy participants and divided them into a control group and three intervention groups: a cold exposure group [CEX], a breathing exercise group [BRT], and a cold exposure and breathing exercise [CBR] group. They measured the levels of anti-inflammatory cytokine IL-10 and the proinflammatory cytokines TNF-α, IL-6, IL-8, IP-10, MCP-1, MIP-1α, and MIP-1β after the
intravenous administration of bacterial lipopolysaccharide [LPS]. The results revealed that the CBR group achieved the best outcomes when compared with the CON group. CBR had the highest concentrations of IL-10, and the pro-inflammatory cytokines were significantly attenuated. The BRT group showed a decrease in some of the pro-inflammatory cytokines, but not all, whereas the CEX group showed no significant results. The scientists concluded that the combination of breathing exercises and cold exposure had the most beneficial effects on modulating the inflammatory response of the body to LPS administration. Cold exposure was found to enhance the effects of breathing exercises' impact on inflammation.
Voluntary autonomic nervous system activation
At-will activation of the autonomic nervous system was thought to be impossible. However, science investigating the effect of WHM on our bodies and brains revealed that the components of Hof's regimen allow us to influence and stimulate our sympathetic nervous system.
A study conducted by Kox et al.[3] investigated the possibility of voluntary activation of the sympathetic nervous system while performing the Wim Hof method. The scientists recruited 24 volunteers, who were divided into two groups: an intervention group and a control group. The intervention group was assigned to follow the WHM regimen for 10 days. After that period, both groups of participants underwent experimental endotoxemia. The researchers observed that the intervention group experienced increased epinephrine release before the administration of LPS. This release remained elevated as the breathing exercises continued, which indicates a voluntary response from the sympathetic nervous system.
A case report presented by Muzik, Reilly, and Diwadkar[4] looked at the impact of breathing exercises and cold exposure on autonomic nervous system activation. The scientists found that WHM is successful in activating periaqueductal gray matter (PAG), which, among others, is associated with pain and cold stimulus modulation. Furthermore, breathing exercises were also found to stimulate the sympathetic nervous system and impact thermoregulation.
The Wim Hof Method and the immune system
Controlling the responsiveness of our innate immune system was thought to be impossible. However, studies looking at the Wim Hof Method provided evidence that the components of this regimen can help suppress innate immunity. This discovery could be of particular importance to sufferers of autoimmune diseases.
A study conducted by Kox, Stoffels, and Smeekens[5] investigated the impact of the WHM meditation/concentration technique on the innate immune system during ice immersion and after LPS administration. During both procedures, they measured cortisol and catecholamine levels, both of which are immunosuppressants. The test results showed elevated amounts of both cortisol and catecholamine in the blood, which indicated a very mild response from the innate immune system to the stressors [ice immersion and LPS]. Additionally, the researchers noticed that Wim Hof's meditation/concentration technique deactivated innate immune cells for a prolonged period of time [>2 h].
A previously mentioned study by Kox et al.[3] also reported on the innate immune response to LPS administration in study participants who followed WHM for 10 days. It was observed that subjects in the intervention group had elevated levels of epinephrine already before LPS administration. This indicated the attenuation of the production of pro-inflammatory cytokines and promoted early anti-inflammatory cytokine activation. Furthermore, it was reported that the intervention group experienced fewer flu-like symptoms in comparison to the controls.
Stress and the Wim Hof Method
Physical and mental stress can be devastating to one's existence. Cold exposure and breathing exercises challenge our minds and, at the same time, allow them to strengthen through continuous practice. One of the key components of WHM that drives resilience against stress and other psychological challenges is a strong, committed mind. Groups of scientists followed this notion and investigated the impact of WHM on stress resilience.
A study designed by Kopplin and Rosenthal[6] looked at the effects of breathing exercises and cold exposure on perceived stress. They recruited 99 participants, who were divided into 4 groups: controls, breathing exercises, cold exposure, and combined. All groups were followed for 14 days. The results revealed that stress perception did not change in the control group. Instead, it was significantly reduced by the WH regimen groups, with the combination group achieving the most significant results [breathing exercise (p = 0.006), cold exposure (p = 0.008), and combined (p = 0.001)].
An observational study carried out by Petraskova Touskova et al.[7] investigated the effects of WHM practice on stress reduction during an Arctic expedition. The scientists divided 13 volunteers into an intervention and a control group. The intervention group followed the Wim Hof training program before the expedition. To assess the impact of WHM on stress, Petraskova Touskova and colleagues measured the severity of stress-related symptoms [the TSC-40 test], depressive symptoms [the BDI-II test], and cortisol and melatonin levels, both pre- and post-intervention. The pre-intervention data analysis showed no significant difference between the two groups of participants in any of the parameters. The post-intervention analysis, however, revealed significant changes in depressive symptom scores and melatonin levels between the two groups. The WHM group had significantly lower scores in these two parameters [depressive symptoms p = 0.05 and melatonin p = 0.03] than the controls. These results suggest that WHM increases human adaptability to changing environmental conditions, which puts less pressure on the body and mind.
Cold exposure impacts thermogenesis
Acute cold exposure puts a lot of pressure on both our mental and physical sense of comfort. This is a challenge for our minds to accept and withstand such conditions, but it also triggers different mechanisms in our bodies that must deal with them. Shivering is a common reaction to cold exposure. It helps generate the heat that our bodies need to maintain their core temperature. Scientists have looked into how acute cold acclimation affects both shivering and non-shivering thermogenesis, as well as how these processes change when people are exposed to cold over and over again.
A clinical trial designed by Vybíral et al.[8] looked at the impact of cold water immersion on thermoregulation in winter swimmers. They performed a test on two groups of volunteers: winter swimmers and controls. The scientists observed that winter swimmers had a slower metabolic increase and lower rectal temperature and began to shiver after 40 minutes of cold exposure [controls shivered immediately] in comparison to the control group.
This led to the conclusion that "winter swimmers can maintain thermal homeostasis at lower environmental temperatures than controls."
Another clinical trial, carried out by Gordon et al.[9], investigated changes in thermogenesis during a 7-day cold water immersion experiment. The scientists recruited seven untrained cold-exposure male volunteers who subjected themselves to a 1-hour-long cold water immersion for seven consecutive days. During this trial, Gordon and colleagues looked at such parameters as metabolic heat production, shivering intensity, muscle recruitment pattern, and thermal sensation. The results showed that metabolic changes led to a 36% drop in shivering thermogenesis and an increase in non-shivering thermogenesis. These rapid changes allow the body to regain its mobility and motor skills and are associated with increased thermal comfort.
Final Thoughts
The Wim Hof Method challenges both our minds and bodies. For most of us, it requires us to step out of our comfort zones and deal with harsh circumstances. Hard work pays off, and in this case, the remarkable health benefits speak for themselves. Science has delivered evidence for some of the most profound changes the practitioners of the Wim Hof Method claimed it triggered. We now know that WHM allows us to voluntarily impact our immune and autonomic nervous systems, helps reduce inflammation, improves stress resilience, and influences thermogenesis and thermoregulation. It does not provide any quick solutions, but consistent practice has many significant benefits for both the body and mind.
References
This article contains 9 citations:
Disclaimer
Read carefully: