Wim Hof: 'I don’t get scared of anything, my only fear is not being alive'
Otherwise known as ‘The Iceman’, the Guinness World Record breaker talks about the benefits of cold water therapy, his advice for those new to outdoor swimming and why his wife Erin is his soulmate.
Wim Hof needs little introduction. One of the most recognisable names in the world of wellness, the 65-year-old Dutchman has become a global cultural phenomenon through his ability to withstand freezing temperatures and master everything from running snowy marathons in his shorts to setting the Guinness world record for the farthest swim under ice.
With his Wim Hof Method that focuses on the power of breathing, cold exposure and commitment to help with everything from reducing stress levels to improving sleep, he has attracted millions of followers worldwide.
Below, the father-of-four speaks to us from his home in the Netherlands about his life in and out of the water.
What are your tips for those new to cold water therapy?
With it being June now and the weather getting warmer, it is a perfect time to try going for an outdoor swim. For beginners, I suggest a way to prepare them for getting ready for cold water is by starting off with a warm shower and then gradually make it cold for 15 seconds. After that, on the second day, try the same method but with a 30-second cold shower, the next day 45 seconds and so on. Build up the time you can stand in the cold shower until you can reach around one to two minutes a day.
Try to focus on your breathing and how the water feels on your body. Once you have done it, you will begin to feel your muscles awaken, which will help your mood and blood flow improve drastically. Your heart rate goes down and your energy levels go up. It’s a win-win!
What are the benefits of cold water swimming for the body and mind?
There are so many. It is the greatest workout ever as whilst working your muscles on the outside, it also works from within the body, as cold water activates the cardiovascular system and therefore improves its function.
Cold water improves circulation and the immune system, helps with sleep, boosts energy levels, lifts depression and so much more.
We go to the gym to work our muscles, but inside our bodies we have millions of tiny muscles in the cardiovascular system and we can train them by simply taking a cold shower. Cold water improves circulation and the immune system, helps with sleep, boosts energy levels, lifts depression and so much more.
How exactly can it help with mood?
Cold water boosts our mental health and wellbeing. Every time you take a cold shower or go into an ice bath, you stimulate your body to release endorphins. These natural feel-good chemicals reduce the symptoms of depression and improve your sense of wellbeing.
And for women with menopausal symptoms, cold water is hugely beneficial as it helps rebalance the hormones and increase levels of dopamine, a neurotransmitter that plays a role in many important body functions, including mood and motivation.
Tell us a bit about the Wim Hof method you created 15 years ago...
The method is about reconnecting us – to ourselves, to others and to nature. It is based on three powerful pillars: breathing, cold therapy and commitment. My specialised breathing technique, along with exposure to the cold and patience and dedication will help you master your own body and mind.
I train every single day to keep my body strong by swimming, running and weights. I can also do the splits like a ballet dancer!
The breathing techniques are focused on deep and rhythmic inhalations and exhalations, also called controlled hyperventilation or power breathing. You can start off by following the breath-work on your bed or the sofa as my technique will help you understand how to breathe properly and the numerous advantages breathing well brings, such as stress resilience and a turbo-charged immune system.
Who is cold water therapy suitable for?
Anybody can do it. I hear from so many 80 and 90-year-olds who swear by it and who are strong, with no ailments. I know there are people who have issues with the cold but I have lots of colleagues available online who can answer any concerns people have over my method. However, I must stress that individuals with cardiovascular conditions or heart problems should consult their doctor before trying cold water therapy.
My wife Erin is a mirror image of me, we are like one body.
What do you like to do when you’re not working?
I love painting and making music. I play the drums and guitar and I also love to sing. And I enjoy spending time with my wife Erin who is my soul partner as she is absolutely amazing. She is a mirror image of me, we are like one body.
What is your exercise routine and do you follow any nutritional plan?
I train every single day to keep my body strong by swimming, running and weights. I can also do the splits like a ballet dancer! When it comes to eating, I believe that food should be real food without additives. I’m a vegetarian and have been since the age of 12. I only eat once a day (mainly vegetables) and I feel great.
What is the best bit of advice you have ever been given?
To shut up when people are talking and to be there and listen. But also to be there for myself.
How do you manage your own fears?
I don’t get scared of anything, my only fear is not being alive. I am not afraid of dying.
For more details, visit Wimhofmethod.com.
Can you float to live? Lifeboat crew share crucial tips for summer (Yahoo Life UK, 4-min read)
How to stay safe around water in the hot weather (Yahoo Life UK, 5-min read)
Five safety steps everyone must take before going wild swimming (Yahoo Life UK, 3-min read)
