Wim Hof Method

Welcome to Denver Sports Recovery, Denver's go-to sports recovery center, where we are always at the forefront of innovative approaches to optimizing physical and mental health. In this blog, we explore the transformative power of the Wim Hof Method. Join us as we delve into the incredible benefits and scientific findings behind this holistic approach to well-being.

person meditating

What Is the Wim Hof Method?

The Wim Hof Method, also known as the Wim Hof breathing technique, is a set of practices developed by Dutch extreme athlete Wim Hof. The method is based on three pillars: cold exposure, breathing exercises, and meditation. The goal of the Wim Hof Method is to improve physical and mental health by harnessing the power of the autonomic nervous system.

person doing a breathing exercise


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.

The Wim Hof Method represents a holistic and transformative approach to enhancing physical and mental health. Through the pillars of cold exposure, breathing exercises, and meditation, individuals can experience a multitude of benefits. While further research is still necessary to fully comprehend the profound impact of the Wim Hof Method, existing studies have already begun to shed light on its potential. At Denver Sports Recovery, we embrace innovative strategies like the Wim Hof Method to empower our patients on their journey to optimal health and vitality. Contact us today to discover how our state-of-the-art facility can support your pursuit of holistic well-being.


1. Proceedings of the National Academy of Sciences (2014), "Influence of the Wim Hof Method on Innate Energy Regulation and the Innate Immune Response", https://www.pnas.org/content/111/20/7379

2. Frontiers in Physiology (2018), "The Wim Hof Method: A State-of-the-Art Review of a New Tool in Health Care", https://www.frontiersin.org/articles/10.3389/fphys.2018.00884/full