The first pillar of the Wim Hof Method is cold exposure, which involves taking cold showers or immersing in cold water. This practice is said to increase energy levels, improve circulation, and boost the immune system. Cold exposure also triggers the release of endorphins, which are natural painkillers that can improve mood and reduce stress.

The second pillar of the Wim Hof Method is breathing exercises, which involve controlled breathing techniques that promote oxygenation and the release of carbon dioxide. This type of breathing is said to stimulate the nervous system, increase energy levels, and improve mental clarity. The Wim Hof breathing technique involves taking 30 deep breaths in succession, followed by a period of holding your breath and then exhaling slowly.

The third pillar of the Wim Hof Method is meditation, which involves focusing the mind and controlling thoughts to achieve a state of relaxation and inner peace. This practice is said to reduce stress, improve sleep quality, and increase feelings of happiness and well-being.

Studies have shown that the Wim Hof Method can have positive effects on physical and mental health. For example, a study published in the Proceedings of the National Academy of Sciences in 2014 found that the Wim Hof breathing technique increased the production of white blood cells, which are important for fighting off infections.

Another study published in the Frontiers in Physiology in 2018 found that the Wim Hof Method improved physical and mental well-being in healthy adults, including reduced stress and improved sleep quality.