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Wim Hof
Wim Hof immersed in an ice bath on 24 March 2007, Rotterdam
Pronunciation[ʋɪm ɦɔf]
BornWim Hof
(1959-04-20) 20 April 1959 (age 65)
Sittard, Limburg,  Netherlands
NationalityDutch
Other namesThe Iceman
OccupationExtreme athlete and motivational speaker
OrganizationInnerfire B.V., Wim Hof Method (WHM)
Known forHis ability to withstand low temperatures
Height1,82 m
Weight83 kg (183 lb)
Spouse(s)Marivelle-Maria, also called “Olaya Rosino Fernandez” (died in 1995)
Partner(s)Erin White
Children6
AwardsYouTube Gold Creator Award (2020)
Websitehttps://www.wimhofmethod.com/ Edit this on Wikidata

Wim Hof ([ʋɪm ɦɔf]; born 20 April 1959), also known as The Iceman, is a Dutch motivational speaker and extreme athlete noted for his ability to withstand low temperatures.[1] He previously held a Guinness World Record for swimming under ice and prolonged full-body contact with ice, and held a record for a barefoot half marathon on ice and snow. He attributes these feats to his Wim Hof Method[2] (WHM), a combination of frequent cold exposure, breathing techniques and meditation. Hof has been the subject of several medical assessments and The New York Times bestselling book What doesn't kill us[3] written by investigative journalist Scott Carney.

Personal life

Family background

Wim Hof was born in Sittard, Limburg, Netherlands, one of nine children: Rob (1954), John (1955), Marianne (1957), Wim and Andre (1959-identical twins), Ruud (1961), Ed (1962), Marcel (1964) and Jacqueline (1967).[4][5]

While he grew up in a Catholic family, Hof became interested in Eastern philosophies and practices such as: Zen Buddhism, Hinduism, Yoga and Kung-fu (his adolescence idol was Bruce Lee).[6] In 1988, Hof made a manuscript on Yoga from his experiences with this discipline.[7]

Children

Wim Hof has six children, four of them with his first wife: Enahm (1983), Isabelle (1985), Laura (1987) and Michael (1988), who was named after Michael Jackson;[8] a son, born in 2003 to his girlfriend; and a son (Eden, also called 'Noonie') born in 2017 to his last girlfriend Erin White.[9][10] On 14 march 2022, Hof became grandfather of Kai, Enahm's son had with the Ukrainian Iuliia Kulish.[11][12]

Olaya

Wim met his first wife Marivelle-Maria, also called “Olaya Rosino Fernandez” (born in 1960, from Basque Country, Spain) in the Vondelpark in Amsterdam in the garden of roses. She died by suicide in 1995 by jumping from an eight-story building. She was diagnosed with schizophrenia.[13] Hof also created a memorial for her in the garden of roses where they met for the first time to honor his late wife.[14]

First encounters with the cold

Wim Hof’s first relevant experiences with the cold go back to when he was 17: he felt a sudden urge to jump into the freezing cold water of the Beatrixpark canal.[15] During this period of time, he empirically develops what in the future will be his method.[16] Hof stated that the loss of his first wife was formative in leading him to develop techniques to face low-temperature environments. Left alone with 4 children to look after, he started breaking world records both to earn a living and to find answers.[17]

Public fountain incident

In 2008, Wim Hof caused severe intestinal perforation by attempting to give himself an enema by sitting on a fountain nozzle at the center of a pond in Vondelpark, resulting in hospitalization and permanent scarring.[18][19]

Beginning of scientific investigations

The first relevant scientific investigation began in 2011 at Radboud University, where Wim has shown that, by using his method, he was able to voluntarily influence his autonomic nervous system.[20] On 19 April 2011, the results of this study were broadcast on Dutch national television.[21][22]

Innerfire and The Wim Hof Method (WHM)

In 2006, Wim's eldest son Enahm Hof founded Innerfire.[23] Enahm has been serving in the company as a CEO ever since. In 2018, The Wim Hof Method (WHM) became a registered trademark.[24]

Records and stunts

In the American Magazine Rolling Stone titled Wim Hof Says He holds The Key to a Healthy Life-But Will Anyone Listen? Hedegarrd claims Hof acquired a total of 26 world records.

Some of Hof's records and extreme stunts, such as running a marathon in a desert and being immersed in the ice for prolonged periods of time, seem inspired by the Frenchman Tummo master Maurice Daubard (1930-2022),[25] whose nickname was the yogi of extremes.[26]

Hof at TheaterAmsterdam in 2015

Swimming under ice

On 16 March 2000, Hof set the Guinness World Record for farthest swim under ice, with a distance of 57.5 metres (188.6 feet).[27][28] The swim at a lake near Pello, Finland was filmed for a Dutch television program, and a test run the previous day almost ended in disaster when his corneas started to freeze and he was swimming blind. A diver rescued him as he began to lose consciousness.[4] A new record of 76.2 metres (250 ft) was set by Stig Severinsen in 2013.[29]

Full-body contact with ice

Hof has set the world record for longest time in direct, full-body contact with ice 16 times,[30] including 1 hour, 42 minutes and 22 seconds on 23 January 2009;[31] 1 hour, 44 minutes in January 2010;[32] and 1 hour 53 minutes and 2 seconds in 2013.[30] This was surpassed in 2014 by Songhao Jin of China, with a time of 1 hour, 53 minutes and 10 seconds;[33] and surpassed in 2019 by Josef Köberl of Austria, with a time of 2 hours, 8 minutes and 47 seconds.[34]

Mountaineering in shorts

On 5 September 2007 Hof climbed Mont Blanc (4810 m) in shorts to prepare for the ascent of Mount Everest.[35][36]

In 2007, Hof climbed to an altitude of 7,400 metres (24,300 ft) on Mount Everest wearing nothing but shorts and shoes, but aborted the attempt due to a recurring foot injury. He managed to climb from base camp to about 6,700 metres (22,000 ft) wearing just shorts and sandals, but after that he had to wear boots.[37]

In February 2009, Hof summited Mount Kilimanjaro in two days wearing only shorts and shoes.[38]

In 2014, a group of 26 people (including Hof) reaches in 48 hours the top of the Kilimanjaro, an event later documented in a report written by Geert A. Buijze, MD, PhD and Maria T. Hopman, MD, PhD.[39]

In 2016, Hof reached Gilmans point on Kilimanjaro with journalist Scott Carney in 28 hours, an event later documented in the book What Doesn't Kill Us.[40]

In 2021, Hof taught his method to a group of people who reached the Gilmans point on Kilimanjaro in 24 hours and 30 minutes, without previous acclimatization and without suffering from acute mountain sickness (AMS). The event has been documented.[41]

Running in extreme conditions

On 26 January 2007, Hof set a world record for fastest half marathon barefoot on ice and snow, with a time of 2 hours, 16 minutes, and 34 seconds.[42] This record was surpassed on 17 January 2021 by Czech Josef Šálek, who finished a half marathon in Pelhřimov with a time of 1:36:21.[43]

In 2009, he ran a full marathon in the Arctic Circle in temperatures close to -20 °C, wearing only a pair of shorts.[44][45]

In September 2011 he completed another full marathon, this one time in the Namib Desert at temperatures up to 40 °C under the supervision of Dr Thijs Eijsvogels.[46]

On 26 January 2013, Hof organized the "Friesland Post Ice Challenge", in Heerenveen (Netherlands). 361 participants walked barefoot on the Dutch ice of the Thialf for 1 kilometer. This set a new world record: "The greatest race in bare feet on ice".[47][48] On 28 March 2014, the event has been rearranged, this time 446 participants reached the finish line barefoot, setting a new world record.[49][50] On 28 November 2015, War Child organized an event at "Flevo On Ice" to raise money for charity while setting a new world record.[51]

Extreme stunts

In 1998, two years after his first wife's death, Hof was filmed by a local TV while performing his signature stunts.[52]

In 2001, Hof is located in the Spanish Pyrenees and performs multiple extreme stunts, including: bungee jumping from a bridge, balancing on one hand in various dangerous situations and exposes himself to the snow in shorts.[53]

In 2002, he remained in apnea under the polar ice for 6 minutes and 20 seconds.[54] In May 2012, during one of his workshops in Vondelpark in Amsterdam, Hof remained in apnea under a tub full of ice for 4 minutes.[55]

In February 2003, for the recordings of RTL4, for the "De Week van Willibrord" program, Wim performed some stunts with two hot air balloons linked together with a rope. In particular, he hovered on a finger at an altitude of 2,000 meters.[56]

On 18 April 2008, he hung from one finger for 22.48 seconds.[57]

Other feats

In 2019, during one of his workshops in Poland, he stood in the "horse stance" position for more than 3 hours wearing shorts in the snow.[58]

On 27 June 2022, Psyko Punkz, Wim Hof and Zac Aynsley performed their song “The Alchemist” at the Defqon.1 Weekend Festival. They broke the world record for the most people simultaneously doing a breathing exercise at the same time as Wim Hof was on stage leading the exercise whilst the track was played.[59] It is estimated that there have been more than 70.000 people at that event.[60]

Wim Hof Method

Wim Hof markets a regimen which goes by his name: the Wim Hof Method (WHM).

Created with his eldest son Enahm, the WHM has similarities to Tibetan Tummo meditation and pranayama, both of which employ breathing techniques.[61]

The WHM involves three "pillars": breathing techniques, gradual cold exposure and meditation.[62]

Breathing techniques

Wim Hof has developed several breathing techniques.[63]

The basic WHM breathing protocol consists of the following elements: 30-40 continuous deep breathes (conscious hyperventilation), breath retention after exhalation for as long as possible and breath retention after inhalation for 10-15 seconds. This represents one cycle, which can be repeated 3-4 times without interval.[64][65][66]

Cold exposure

In recent years, Wim Hof contributed making cold therapy famous,[67] because some studies suggest it is linked to numerous health benefits.[68][69]

Meditation

Wim Hof believes willpower and self-control can be trained by performing his breathing technique combined with the gradual cold exposure.[70] Meditation, in general, is linked to numerous health benefits.[71][72]

Evidence

Studies on Wim Hof individually

In 2007, some blood tests were taken on Wim Hof during his meditation and breathing exercises in Feinstein Institute of North Shore University Hospital, led by Dr. K. Tracey. The results suggested that Wim was able to decrease certain inflammatory markers through his breathing and meditation techniques.[73]

In 2009, during Wim’s world record attempt of full ice immersion wearing only shorts on Regis and Kelly ABC TV Show, 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.[73]

In 2012, a case study led by a group of researchers in The Netherlands and published by the journal Psychosomatic Medicine titled The Influence of Concentration/meditation on Autonomic Nervous System Activity and the Innate Immune Response, found that his "concentration/meditation during ice immersion" greatly reduced his "ex vivo proinflammatory and anti-inflammatory cytokine response":

"The concentration/meditation technique used by this particular individual seems to evoke a controlled stress response. This response is characterized by sympathetic nervous system activation and subsequent catecholamine/cortisol release, which seems to attenuate the innate immune response."[74]

In 2014, an assessment titled Frequent Extreme Cold Exposure and Brown Fat and Cold-Induced Thermogenesis: A Study in a Monozygotic Twin, compared Wim Hof and his identical twin brother Andre. The scientists had them practice Wim's breathing exercises, then exposed them to the lowest temperature that would not induce shivering. They concluded that, "No significant differences were found between the two subjects, indicating that a lifestyle with frequent exposures to extreme cold does not seem to affect BAT activity and CIT (cold-induced thermogenesis)." Both had rises of 40% of their metabolic rates over the resting rate, compared to a maximum of 30% observed in young adults. However, their brown fat percentage—while high for their age—was not enough to account for all of the increase. The rest was due to their vigorous breathing, which increased the metabolic activity in their respiratory muscles. The researchers cautions that the "results must be interpreted with caution given the low subject number and the fact that both participants practised the g-Tummo like breathing technique."[75]

In 2015, Wim Hof is the protagonist of chapter number 22 of "Biology Now", a scientific academic book.[76]

In 2018, a study published in the journal NeuroImage titled Brain over body–A study on the willful regulation of autonomic function during cold exposure, used a combination of fMRI and PET/CT imaging, and found, "forceful respiration results in increased sympathetic innervation and glucose consumption in intercostal muscle, generating heat that dissipates to lung tissue and warms circulating blood in the pulmonary capillaries. Our results provide compelling evidence for the primacy of the brain (CNS) rather than the body (peripheral mechanisms) in mediating the Iceman's [Wim Hof's] responses to cold exposure."[77]

Studies on Wim Hof Method

In 2014, a paper published in PNAS titled Voluntary Activation of The Sympathetic Nervous System and Attenuation of the Innate Immune Response In Humans, extended the 2012 case study of Wim Hof with a randomized group of twenty-four healthy volunteers, twelve of whom were trained with the Wim Hof Method:

"In conclusion, we demonstrate that voluntary activation of the sympathetic nervous system results in epinephrine release and subsequent suppression of the innate immune response in humans in vivo. These results could have important implications for the treatment of conditions associated with excessive or persistent inflammation, such as autoimmune diseases."[78]

In 2014, a report written by Geert A. Buijze, MD, PhD and Maria T. Hopman, MD, PhD titled Controlled Hyperventilation After Training May Accelerate Altitude Acclimatization, dealt 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:

"In comparison with previous studies,4,5 this report may suggest that acclimatization, as well as AMS symptom relief, can be safely accelerated. Based on previous data, it was expected that the majority of our group would experience severe AMS. All 26 trekkers had symptoms of AMS to some extent, but even without prophylaxis, none had severe AMS. Even though we discourage (very) rapid ascent because of potentially lethal risks, we consider these outcomes of potentially great relevance for the prevention and treatment of AMS, as well as for rescue teams needing to ascend fast with little time for acclimatization. Further research is warranted to expand or revise our understanding of the physiology and treatment of these conditions."[79]

In 2015, a proof-of-principle study titled The Role of Outcome Expectancies for a Training Program Consisting of Meditation, Breathing Exercises, and Cold Exposure on the Response to Endotoxin Administration, demonstrated that the WHM can attenuate the inflammatory response, "through practicing techniques that are relatively easy to learn within a short time frame", but "It remains to be determined whether the results of this study using an acute model of inflammation in healthy volunteers can be extrapolated to patients with chronic autoimmune diseases."[80] In 2018, the RMIT University in Melbourne, Australia, conducted a survey asking people around the world what impact the Wim Hof method had on their lives. More than 3,200 people responded.[81]

"The wide range of observed effects suggests that the WHM could be a simple and accessible tool that has possible applications in a variety of health-promotion contexts, primarily with regard to mood-and anxiety-related symptoms. This study provides a framework for future research that needs to be conducted with regard to these various effects, as well as possible negative effects. The WHM could be a useful tool for health promotion in target groups that are male and/or have a high need for self-management and/or are resistant to other forms of treatment."[82]

In 2019, a proof of concept trial titled Battling Arthritis-An add-on training program involving breathing exercises, cold exposure, and meditation attenuates inflammation and disease activity in axial spondyloarthritis, concluded that: "There was a significant decrease in ESR levels and ASDAS-CRP upon the add-on training program in the intervention group. These findings warrant full-scale randomised controlled trials of this novel therapeutic approach in patients with inflammatory conditions."[83]

In 2020, an article titled Involvement of lactate and pyruvate in the anti-inflammatory effects exerted by voluntary activation of the sympathetic nervous system, concluded that: "Practicing the breathing exercises acquired during the training program results in enhanced activity of the Cori cycle, and next to the previously established relationship between epinephrine and IL-10 induction, the current data indicate a role of lactate and pyruvate in the enhanced production of this key anti-inflammatory mediator and in the overall anti-inflammatory phenotype observed in trained subjects."[84]

In 2021, the University of Twente, Netherlands, conducted an interview study about the reported psychological effects of the Wim Hof method.

"The current study adds to the already existing claims about WHM being a beneficial practice for better health. Positive psychological, physical, and social effects were discovered, along with a high motivation to practice the WHM and a positive evaluation of the practice. The study's limitations should be considered for future research, but the findings could still serve as an inspiration for further studies and applications. A quantitative study should be followed up with randomized control trials to investigate psychological effects. As a result, further research into the WHM could lead to a more efficient healthcare system and, as a result, a healthier population."[85]

In 2022, a pilot study titled The Effects of Cold Exposure Training and a Breathing Exercise on the Inflammatory Response in Humans showed that:

"The combination of cold exposure training and a breathing exercise most potently attenuates the in vivo inflammatory response in healthy young males. Our study demonstrates that the immunomodulatory effects of the intervention can be reproduced in a standardized manner, thereby paving the way for clinical trials."[86]

In conclusion, the present study corroborates previous findings that voluntary activation of the sympathetic nervous system, attenuation of the proinflammatory response, and alleviation of symptoms during experimental human endotoxemia are possible after following a training program consisting of cold exposure and a breathing exercise. Furthermore, these interventions can be provided by an independent trainer and acquired within a short time frame. Although these results provide an important next step in the clinical development of this intervention, they will need to be replicated and generalized before this intervention can be considered appropriate for application in clinical populations with chronic disease.

Independent and correlate studies

On 14 May 2021, a study titled Can WHM Practice Help With Heart Disease? - Effect of breathing exercises, meditation and exposure to cold on heart rate a rest: an experimental study N = 1., made by Hanze University of Applied Sciences, concluded that: "There was a significant reduction in RHR (P = <0.05) compared to the pre-intervention period. No related serious advent events were reported."[87]

On 25 August 2021, a study titled Acute Effects of the Wim Hof Breathing Method on Sprinting Ability repeated: a pilot study, conducted by Frontiers in Sports and Active Living, found that a "4-week intervention exercise based on the pillar of the Wim Hof breathing method was not effective in improving the breathing economy of adolescent elite endurance runners.” The authors recommended proven interventions such as Yoga breath training instead.[88]

On 14 September 2021, a study titled The combination of breathing exercises, exposure to cold and meditation mitigates psoriasis - open, randomized and controlled study, concluded that: "This specific training program can potentially be an easy and adjunct therapy safe to apply for psoriasis and its comorbidities."[89]

Cautions

Wim Hof’s team cautions against using his breathing method when in water or driving due to the possibility of blackout.[90]

Critics and controversies

Benefits claims

In several interviews, Hof states that his method can reduce symptoms of several diseases including: rheumatoid arthritis, multiple sclerosis and Parkinson's disease. However, while hyperventilation might temporarily reduce inflammatory response to an injection of endotoxins,[91][92] other Hof's claims have not been scientifically proven yet.[90]

Wouter van Marken Lichtenbelt, one of the scientists who studied Hof, said: "[Hof's] scientific vocabulary is galimatias. With conviction, he mixes in a non-sensical way scientific terms as irrefutable evidence."[75] However, Van Marken Lichtenbelt goes on to say: "When practicing the Wim Hof Method with a good dose of common sense (for instance, not hyperventilating before submerging in water) and without excessive expectations: it doesn't hurt to try."[75]

Method-related deaths

People have died while attempting the Wim Hof Method. Four practitioners drowned in 2015 and 2016, and relatives suspected the breathing exercises were to blame.[93][94] In 2021, a Singaporean man drowned in a condominium pool when attempting the Method.[95]

Songs

Wim Hof loves singing and playing the guitar.[96] As an author, Hof has made:

  • Crazy monkey - Wim Hof (2016)[97]
  • Music with a message - Wim Hof ft. Tinca (2022)[98]
  • The Alchemist - Psyko Punkz, Wim Hof and Zac Aynsley (2022)[99]

Publications

Cover of Becoming the Iceman
  • Hof, Wim (1998). Klimmen in stilte [Climbing in silence] (in Dutch). Altamira. ISBN 9789069634395.
  • Hof, Wim (2000). De top bereiken is je angst overwinnen [Reaching the top is overcoming your fear] (in Dutch). Andromeda. ISBN 9789055991136.
  • Hof, Wim; Rosales, Justin (2012). Becoming the Iceman : pushing past perceived limits. Mill City Press. ISBN 9781937600464.
  • Hof, Wim; Jong, Koen A.M. de (2015). Koud kunstje : wat kun je leren van de iceman?. Uitgeverij Water. ISBN 9789491729256.
  • Hof, Wim (2020). The Wim Hof Method. Penguin Random House. ISBN 9781846046292.

See also

References

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