Is the WHM for everyone?

The Wim Hof Method can be practiced by every healthy individual. If you are dealing with a serious medical condition, we advise to counsel a healthcare professional before attempting any of the WHM techniques. We advise against practicing the WHM if you are dealing with any of the following:

• Epilepsy

• High blood pressure (in case of prescription medication)

• Coronary heart disease (e.g. Angina Pectoris; Stable Angina)

• A history of serious health issues like heart failure or stroke If you suffer from migraines, we urge you to be cautious about taking ice baths.

To do the Survival Apnea & S.A.A course

Students will have to be able to swim 200 m they will be allowed to use small flippers as to be able to keep up with the others, also a wetsuit is suggested to wear as you will be in the water for a couple of hours.

What can I expect from the WHM?

The effects of the WHM techniques differ from person to person. Everybody’s experience is slightly different, and is partially determined by your goals and expectations. A professional tennis player for example, will likely seek improved athletic performance, whereas someone suffering from rheumatoid arthritis will sooner see benefit from lower inflammatory markers. Reported general benefits of the Method include: increased energy, improved sleep, reduced stress and anxiety, heightened focus, accelerated recovery, and a general improvement in quality of life. The potential benefits are numerous and diverse. Ultimately, the only way to find out what the Method does for you is to, go to an Instructor learn first hand, and then try it for yourself!

My ears are ringing is that normal?

This effect is known as ‘tinnitus’, and it has a wide range of causes and manifestations. For some people, practicing the WHM either induces or exacerbates the ringing, while for others it changes the pitch. Conversely, those dealing with chronic tinnitus often find relief from its concomitant anxiety in the calming effect of the breathing techniques. The connection between tinnitus and the Wim Hof Method has various possible causes. Medical research shows a direct link between pulsatile tinnitus and anaemia, which the WHM may ameliorate through the elevated oxygen intake. The breathing exercises also increase neural activity in the auditory brainstem, where the brain processes sounds, possibly causing auditory nerve cells to become over-excited. The scientific community continues to grapple with the particulars of tinnitus, but has established that the phenomenon itself is harmless. In the vast majority of cases, the ringing disappears with repeated breathing practice. Also it can be that after the breath work you are silent and can hear your own tidal flow this can be intensified by being dehydrated. If you find that, after several weeks, the noise persists or intensifies, some underlying physiological condition may be at play, and we recommend you consult a medical professional.

Is the WHM suitable for children?

The breathing techniques can cause lightheadedness and even loss of consciousness. Children often have not matured to the point where they can adequately assess these risks. Moreover, their brains are also physically still developing. Thus, we advise that children under the age of 16 are supervised by a parent or legal guardian. Please be careful with regard to cold exposure, and build this up gradually.

Another option is The Oxygen Advantage which has been taught to children as young as 5 years old, with a parents supervision.

Comparing the Oxygen Advantage®and Wim Hof methods - by Patrick McKeown

I’d like to begin by stating that there are many similarities between the breathing exercises offered by both techniques. Both offer significant benefits in terms of health and improvements to sports performance as outlined below. Wim Hof’s breathing technique instructs to take 30 big breaths through any hole, mouth or nose before breathing out holding the breath.

In the Simulate Altitude Training exercises from the Oxygen Advantage® the objective is to breathe normally, and then hold the breath following an exhalation. Oxygen Advantage® technique: Meditation Functional breathing training Intermittent hypoxic hypercapnic training. Wim Hof method: Meditation, Intermittent hypoxic hypocapnic training, Cold exposure.

The Oxygen Advantage® technique generates an intermittent hypoxic hypercapnic response (low oxygen, high carbon dioxide). During breath hold exercises, blood oxygen saturation typically drops to about 85% indicating severe hypoxia, while carbon dioxide will increase from normal of 40mmHg to above 50mmHg. The Wim Hof method generates an intermittent hypoxic hypocapnic response (low oxygen, low carbon dioxide). By the third cycle of hyperventilation followed by breath holding, blood oxygen saturation can drop to as low as 45%, while carbon dioxide can reduce from normal of 40mmHg to 13mmHg. (Syncope hypoxia can occur when SaO2 drops below 60%). The breath hold exercises in both techniques disturb homeostasis and are a stressor to the body, causing it to make adaptations including possible improved immune functioning. Over the years, breath hold exercises have proven to be very effective for respiratory conditions including asthma. Koxs paper on Wim Hof method states: ‘This study could have important implications for the treatment of a variety of conditions associated with excessive or persistent inflammation, especially autoimmune diseases’. Below we examine the many positive effects of breath holding following an exhalation. We also examine the physiology of hyperventilation and breath holding from a sports performance perspective. Exploring the Physiology: Wim Hof explains that taking deep big breaths prior to the breath hold “fully charges the body by getting rid of carbon dioxide, allowing more oxygen into the body to roam freely and fill up every cell, and increase pH levels”. In order to shed some light on this explanation, it is important to examine breathing physiology: Oxygen uptake in the blood and delivery to the cells Oxygen is carried two ways in the blood: 98% of O2 is carried by proteins inside the red blood cells called haemoglobin (Hb). 2% of O2 is carried dissolved directly in the blood. Since arterial blood is already almost fully saturated with oxygen (between 95 percent and 99 percent) during normal, healthy breathing, “big” breathing as in the case of 30 large breaths through the mouth, will bring more oxygen into the lungs and increase the partial pressure of O2 in the blood but does not increase oxygen saturation of the blood. In summary, breathing hard Increases the partial pressure of O2 in the blood. Increases the amount of O2 dissolved in the blood (2% of oxygen is carried dissolved in the blood). Does not increase saturation of blood with oxygen (98% of O2 carried by Hb). Lowers carbon dioxide in the blood. This results in an increase to blood pH (respiratory alkalosis) which in turn increases the affinity of Hb for O2. In other words, the bond between the blood and o2 gets stronger with less o2 being delivered to the tissues. Another factor, is that the loss of carbon dioxide causes blood vessels to constrict resulting in reduced blood flow throughout the body. Therefore, the question to ask is what effect does breathing hard have on oxygen delivery to tissues and organs including the heart and brain? Overall, does it increase or decrease it? But what is oxygen saturation exactly, and how does it relate to properly oxygenating our muscles? Oxygen saturation (SaO2) is the percentage of oxygen-carrying red blood cells (hemoglobin molecules) containing oxygen within the blood. During periods of rest the standard breathing volume for a healthy person is between four and six liters of air per minute, which results in almost complete oxygen saturation of 95 to 99 percent. Because oxygen is continually diffusing from the blood into the cells, 100 percent saturation is not always feasible. An oxygen saturation of 100 percent would suggest that the bond between red blood cells and oxygen molecules is too strong, reducing the blood cells’ ability to deliver oxygen to muscles, organs, and tissues. We need the blood to release oxygen, not hold onto it, and as we shall see later the gas responsible for the release of oxygen from the red blood cells is carbon dioxide. The human body actually carries a surplus of oxygen in the blood – 75 percent is exhaled during rest and as much as 25 percent is exhaled during physical exercise. Increasing oxygen saturation to 100 percent has no added benefits. Carbon Dioxide: Not Just Waste Gas For normal, healthy functioning, the body requires a certain amount of both oxygen and carbon dioxide. It is widely recognised that oxygen is a gas essential to life, but many people are surprised to hear that carbon dioxide is not just a waste gas. In terms of breathing, the two work hand in hand. Taking 30 big breaths in and out through the mouth will lower the concentration of carbon dioxide in the lungs and blood. Carbon dioxide performs a number of vital functions in the human body, including: Offloading of oxygen from the blood to be used by the cells The dilation of the smooth muscle in the walls of the airways and blood vessels The regulation of blood pH Offloading of oxygen from the blood to be used by the cells When we take a breath of fresh air into our lungs, oxygen passes from the lungs to the blood where it is picked up and carried through the blood vessels by a molecule called haemoglobin. This oxygen-rich blood is then pumped by the heart throughout the body so that oxygen can be offloaded to cells for conversion to energy. In order to release oxygen from the blood, however, haemoglobin requires a catalyst, which involves the presence of carbon dioxide (CO2). Physical exercise is a perfect example of these conditions: when we move our muscles, the body requires more oxygen to give us energy and perform at a higher intensity. During exercise, body temperature increases and cells produce carbon dioxide, allowing extra oxygen to be released by the blood to the muscles and organs. John West, author of Respiratory Physiology, tells us that “an exercising muscle is hot and generates carbon dioxide, and it benefits from increased unloading of O2 [oxygen] from its capillaries.” The better we can fuel our muscles with oxygen during activity, the longer and harder they can work. The concentration of carbon dioxide in the blood is determined by our breathing. The habit of breathing in excess of bodily requirements causes too much carbon dioxide to be exhaled from the lungs, which in turn causes a reduction of the concentration of CO2 in the blood and cells. When carbon dioxide levels are less than adequate, the transfer of oxygen from blood to muscles and organs is limited, leading to poor body oxygenation. This necessary presence of carbon dioxide was discovered in 1904 by the physiologist and Nobel laureate Christian Bohr, who recognised that CO2 affects the release of oxygen from the blood to tissues and organs. According to the Bohr Effect, when there is an increased pressure of carbon dioxide in the blood, pH drops and oxygen is released more readily. Conversely, when carbon dioxide levels are low, haemoglobin molecules are less able to release oxygen from the blood. The way we breathe determines the amount of carbon dioxide present in our blood, and therefore how well our bodies are oxygenated. In light of the Bohr Effect, taking 30 large breaths in through the mouth will lower the concentration of carbon dioxide in the blood, thereby limiting the release of oxygen from the blood to the cells. The dilation of the smooth muscle in the walls of blood vessels Breathing too much can also cause reduced blood flow to tissues and organs including the heart and brain. For the vast majority of people, 30 big breaths is enough to reduce blood circulation throughout the body, including the brain, which can cause a feeling of dizziness and light-headedness. This will be experienced by many people who hyperventilate prior to breath hold techniques.In general, blood flow to the brain reduces proportionately to each reduction in carbon dioxide. 1 A study by Dr. Daniel M. Gibbs, which was published in the American Journal of Psychiatry to assess arterial constriction induced by excessive breathing, found that the diameter of blood vessels reduced in some individuals by as much as 50 percent.

2 Based on the formula [pi] r squared, which measures the area of a circle, blood flow decreases by a factor of four. This shows you how radically overbreathing can affect your blood flow. The Regulation of Blood pH In addition to determining how much oxygen is released into your tissues and cells, carbon dioxide also plays a central role in regulating the pH of the bloodstream: how acidic or alkaline your blood is. Normal pH in the blood is 7.365, and this level must remain within a tightly defined range or the body is forced to compensate. Maintaining normal blood pH is vital to our survival. If pH is too acidic and drops below 6.8, or too alkaline and rises above 7.8, the result can be fatal.3 This is because pH levels directly affect the ability of our internal organs and metabolism to function. Scientific evidence clearly shows that carbon dioxide is an essential element not just in regulating our breathing, optimizing blood flow, releasing oxygen to the muscles, but also maintaining correct pH levels. In short, our body’s relationship with carbon dioxide determines how healthy we can be, affecting nearly every aspect of how our body functions. Better breathing allows carbon dioxide to ensure that all the interlocking parts of our system work together in harmony, allowing us to achieve our maximum potential in sporting performance, endurance, and strength. Why does Breath Hold Time Improve Following 30 Large Breaths? In his interview with Joe Rogan, Wim Hof explains that after 30 big breaths: “at a certain point you are so fully charged, pH go to a very high level, you are able to stay without air in the lungs for minutes. You will hold your breathing for much longer than normal because we changed your body chemistry. Carbon dioxide went out, O2 went up, filled up all the cells and the pH levels go up”. Breath-hold time will increase if you take 30 big breaths immediately prior to breath holding, This is primarily due to a reduction in the concentration of carbon dioxide. The primary stimulus to breathe is not driven by oxygen, but by carbon dioxide. The body breathes to get rid of excess carbon dioxide. At the same time, it is important that the body holds onto a sufficient level of carbon dioxide for normal functioning. By taking 30 big breaths, carbon dioxide reduces in the lungs and blood. By depleting carbon dioxide (the ‘alarm’ to breathe), one is able to hold the breath for longer periods of time until carbon dioxide levels rise again to cause the sensation to resume breathing. For this reason, never perform hyperventilation prior to entering water. With the alarm to breathe depleted, one does not feel the need to breathe. This can result in oxygen levels dropping too low to cause underwater blackout and drowning.

This last point is why you never perform WHM breath work in the water, or even standing, and or operating a vehicle.

So I hope that clears it up for you!

How much time daily do I need to invest in the method?

The average daily investment is 20 minutes to start your day. During the day focus on deeper more conscious breathing, (4 seconds in through the nose, 6 seconds out through the nose). Once you have unlocked how to do the Wim Hof Method, you can access it indefinitely, and move through the stages at your own pace. The Wim Hof Method does not finish after our courses. The method should be implemented in your life daily to reap the full benefits.

Also using the other types of CO2 management breath holds found in The Oxygen Advantage, & Survival Apnea.

I’m pregnant-is it safe for me to do WHM or other breath work?

If you are pregnant, we advise against practicing the Method. We do not know if the increased adrenaline levels associated with the WHM techniques adversely affect the health of the baby. This is of course a tremendously delicate matter, and we want to be as careful as possible.

However gentle relaxing alternate nasal breathing, or the 4 seconds in through the nose, 6 seconds out through the nose cadence breathing is suitable.

My wrists and fingers tighten up-whats happening?

During the breathing exercises, you may experience involuntary muscle contraction, known as ‘tetany’. Intensified breathing causes an efflux of CO2, which in turn starts a cascade of ionization changes that leads to increased sensitivity of nerve cells. These then require less excitation to engender a muscle response, to the point where muscles can contract spontaneously. The effects are typically expressed most distinctly in the hands and feet, but can extend across the entire body. Barring any preexisting medical conditions, this phenomenon is entirely harmless, and the effects dissipate within minutes. Having seen some YouTube Hoffer’s actually going for this feeling, that is WRONG and shows poor education of the WHM. I strongly suggest you contact me for the right direction to be taken. This facilitated in one of the forms of education I suply. However if in your practice over time it may no longer arise at all. If the sensation is painful, please consult a medical professional.

My question doesn’t appear here?

Please use the contact sheet at the bottom of the page, and please send me your question. I will endeavour to answer it, and if I cannot I will find someone who can.