Discovering the Science Behind the Wim Hof Method
Seven years ago, I encountered the Wim Hof Method. Since then, I've experienced an increase in focus, energy, and tranquility. This, combined with cold showers and ice baths, provided me with an immunity shield that protected me from falling ill and built my resilience to stress, significantly improving my overall happiness.
Initially, my understanding of the Wim Hof Method was purely anecdotal, reinforced by scientific studies' credibility. However, my journey as a Wim Hof Method instructor changed that perspective. I began to recognize the profound impact this practice has on the body, brain, and immune system.
The Power of Breath
Breathing is life. It's through breathing that every cell in our body receives oxygen, which in turn, generates energy. The body decides where to direct this energy – muscles, brain, or guts – depending on our situation.
Many of our bodily functions, like heartbeat and breathing, operate automatically, controlled by the autonomic nervous system. This system is composed of two antagonistic sets of nerves. The sympathetic nervous system is associated with our stress response and the fight or flight instinct, whereas the parasympathetic nervous system helps with recovery, rest, relaxation, and digestion.
External factors influence our autonomic nervous system, triggering a survival response based on our perception. Stressful or dangerous stimuli kickstart the sympathetic nervous system, releasing stress hormones that quicken our heart rate, increase glucose release, and redirect blood to our extremities. However, the body needs a balance. We need recovery and rest, which is where the parasympathetic nervous system plays its role, slowing the heart rate, stimulating digestion, and other recovery activities.
For a long time, we believed that we could not voluntarily influence our autonomic nervous system. But recent discoveries have shown that our breathing can consciously affect it. When we inhale, our hearts expand, decreasing the speed of blood through the heart, which triggers the sympathetic nervous system. Conversely, exhaling activates the parasympathetic nervous system.
The Impact of Wim Hof Breathing
If we emphasize fast and deep inhales with quick exhales, we continuously stimulate our sympathetic nervous system, dramatically changing our state. This act can increase our adrenaline level by more than 200%, comparable to the rush experienced during a first-time bungee jump. Simultaneously, our blood oxygen level increases, offloading carbon dioxide, leading to sensations of light-headedness and tingling in our fingers.
When we transition to the breath retention phase of the Wim Hof breathing method – holding our breath after the last exhale – our parasympathetic nervous system gets engaged, leading us to a deep meditative state. At this point, our oxygen level drops, and our carbon dioxide level rises. Since our urge to breathe is triggered by a certain carbon dioxide level in our blood, we can hold our breath longer because we had offloaded much of the carbon dioxide during rapid breathing.
Short-term low oxygen levels, or hypoxia, stimulate the creation of new red blood cells, increasing our body's capacity to carry oxygen. This is akin to the effects of high-altitude training practiced by athletes.
Balancing the Two Sides
Practicing the Wim Hof Method combines the activation of both branches of our autonomic nervous system. This balance leaves us feeling energized and focused, yet calm and grounded. Our breathwork practice essentially has two dials we can adjust according to our desired outcome: the rapid breathing phase and the breath retention phase.
Understanding how to fine-tune our breathwork requires practice and a keen sense of interoception, the sense of the internal state of the body. It helps us adapt our practice based on our internal state and the desired outcome.
Quick Adjustments
If we don't have time for a full 20 or 30-minute breathwork session, we can pick one dial and adjust it. For example, before entering an ice bath, we engage in long, calm breathing to activate the parasympathetic nervous system. On the other hand, if we need a burst of energy or to increase alertness, 15 strong and rapid inhales can do the trick.
Influencing the Immune System
A common assertion is that the Wim Hof Method improves the immune system. This isn't entirely accurate. It enhances one aspect of the immune system while suppressing another.
Our immune system consists of two defense lines. The first line, our innate immune system, fights bacteria and pathogens by raising body temperature and increasing inflammation. The second, our adaptive immune system, uses white blood cells to develop immunity.
When practicing the Wim Hof Method, we engage the sympathetic nervous system, releasing a large amount of epinephrine. This action suppresses the innate immune system by decreasing inflammation and simultaneously increases leukocytes or white blood cells.
A 2014 study by Radboud University demonstrated this effect. Participants trained in the Wim Hof Method were injected with endotoxin, which typically triggers a strong response from the innate immune system. The group practicing the Wim Hof Method, however, experienced only mild symptoms, indicating they could voluntarily downregulate their innate immune system.
This finding has immense implications, especially for people with autoimmune diseases characterized by persistent or excessive inflammation. It suggests that we can alleviate discomfort from symptoms caused by excess inflammation while simultaneously increasing white blood cell count, enhancing our body's ability to resist illness.
The Wim Hof Method thus offers a powerful tool for maintaining a healthy and balanced life. By harnessing the power of our breath, we can influence our autonomic nervous system, positively impacting our physical and mental well-being.
