Another marathon in the scorching hot Namib Desert underlines the Dutchman's impressive physiology. He did not allow himself any drinking breaks during the trip.
Exceptional resistance with system
Wim Hof himself does not practice any sports disciplines in the classic sense to prepare himself for the extreme weather conditions. Instead, he attributes his success and physical hardening to a breathing exercise, Tummo breathing. He combines this with extensive exposure of his body to frosty cold.
In addition to strengthening the physiology, the training increases mental resilience. This makes it easier to control anxiety and stressful situations and their impact on the body. These characteristics form the basis for the extreme athlete's extraordinary performance and toughness.
Regenerative abilities also protect against diseases
Anyone who goes to extremes not only needs to have great endurance and mental strength, but also a high level of resistance on a microbiological level. Wim Hof also underwent various experiments to scientifically ratify his theories and athletic abilities.
By reducing stress levels, it is possible to quickly control inflammation in the body and mitochondrial disease, which athletes fear. The result after a few days to weeks: replenished energy reserves and a high level of resilience in sporting, mental and immunophysiological areas. In addition, there are strong improvements in known illnesses at hormonal, cellular and neurological levels. The Wim Hof method is now scientifically recognized - even if the exact mechanisms of exposure to cold are not yet understood.
Scientific studies of the Wim Hof effect
The Dutchman's extraordinary reputation aroused curiosity and, at the same time, skepticism among scientists. In experiments carried out especially for Wim Hof, his body was exposed to various extreme situations. Among other things, the Immune system and the athlete's apparently strong resistance to pathogens.
A small comparative study with 24 participants was ultimately intended to dispel any remaining doubts. Under Wim Hof's supervision and guidance, 12 people trained and also achieved astonishing resistance. The endotoxin had no effect on this group of people. A control group with 12 test subjects, however, showed the first symptoms of illness after a short time. Wim Hof thus impressively underlined his thesis that his method builds up the human body's defenses in the long term.
Wim Hof Method in practice: How does a training session work?
As an officially approved trainer, Christian Unna explains the individual processes and their meaning of the upcoming units in detail in a seminar. The focus is initially on targeted breathing training, also known as Tummo breathing. After this is completed, the targeted application of cold follows to increase physical resistance.
Tummo breathing releases energy in the body
According to Wim Hof and Christian's instructions, a total of three repetitions are necessary for an efficient build-up of fitness.
1. First, take 30 quick, deep breaths. Avoid interrupting your breathing. Continuous, connected breathing without waiting between cycles is the cornerstone of correct technique. Participants should remain calm and give preference to even, controlled breathing. Beginners in particular may experience some discomfort towards the end. These include numbness, slight dizziness or pins and needles in the fingers. The cause of this is the extreme saturation of oxygen in the blood. Hyperventilation also causes increased excretion of carbon dioxide through the lungs.
2. After completing all cycles, the test subjects breathe out the remaining air thoroughly and then hold their breath for as long as possible. Inexperienced people usually achieve values of up to half a minute. The aim of this exercise is to extend this ability. The body is then able to absorb more oxygen and use it more efficiently. In this way, values of up to three minutes can be achieved. The sudden cessation of the supply of fresh air reverses the previously triggered process of oxygen oversaturation. As a result, the CO2 levels increase (hypercapnia), enabling the use of the accumulated oxygen in the mitochondria.
In competitive sports, the phase described is considered to be particularly critical. It is precisely at this point that the body and mind have enormous energy reserves available. Observations of noticeably improved fitness, for example when doing push-ups, demonstrate in practice the effectiveness of the first part of the Wim Hof method - despite the fact that cold is still pending.
3. Immediately afterwards, a final, deep breath is taken. This time, participants only have to hold it for 15 to 20 seconds to complete the breathing exercise. The end of the exercise has been reached and normal inhalation and exhalation is permitted again.
The cold application
The Wim Hof method involves the targeted exposure of the body to cold after completing the breathing training. Unnecessary stress and too rapid increases in time intervals counteract the aims of the exercise. In the long term, these training units serve to recondition the natural hormone regulation in cold environments. The body normally reacts to large drops in temperature by releasing adrenaline and cortisol. The activation and sensitization of the sensation of pain leads to a noticeable defensive reaction. The aim is to break this connection so that the body no longer perceives a cold environment as disturbing and reducing performance.
1. Beginners start with a cold shower for just 30 seconds and increase this procedure to up to 5 minutes. However, there should be no pressure. The essential thing is to do it as relaxed and stress-free as possible.
2. If the body has already become accustomed to the cold, ice baths can be used to further increase the hardening effect. Simply cold water with ice cubes in a bathtub or a cool pond in the cold season are sufficient for this. Here, too, a patient and cautious approach is the top priority. A few minutes are enough to begin with. The target value is around 10 minutes, but this can vary individually depending on how you feel.
Unique combination increases the sense of health
The dual training of breathing techniques and exposure to cold in the Wim Hof method also leaves traces in the human limbic system. This influences neurological processes in the body. Targeted practice has a direct side effect of calming the nerves and thus better reducing nervousness and stressful situations. When performed regularly, test subjects have a reduced stress level, better blood pressure and a consistently strengthened circulatory system. Even anxiety and a tendency towards depression decrease over time. The Wim Hof method increases the flexibility of the blood vessels, optimizes the transport of energy sources into the cells and reduces the susceptibility to allergies or autoimmune, chronic inflammatory processes.
