![]() ![]() This is partly due to the increase in energy described above: By increasing your stores of energy, your body has extra energy to fight off diseases. Second, Hof argues that breathwork can reduce disease. For example, experts recommend consuming more fats and protein from meat and fish and increasing your water intake.) (Shortform note: In addition to breathwork, there are several other methods for increasing your ATP-and consequently, your energy. By controlling your breathing as Hof suggests, you increase the amount of oxygen in your body, which in turn increases the number of energy molecules (called adenosine triphosphate, or ATP) in your cells. We breathe all the time-so why bother learning how to practice Hof’s specific brand of breathing? Hof argues that his breathwork has three main benefits: It increases your energy, it reduces disease, and it reduces inflammation.įirst, Hof explains that breathwork increases your energy by altering your biochemistry. In this section, we’ll explain why you should practice breathwork and how to do it. The second component of the Wim Hof Method, according to Hof, is his breathing exercises-which we’ll call breathwork. Some researchers suggest that spending two hours a day shivering in a 65-degree room will both improve your cold tolerance and reduce your body weight-partly because shivering uses up calories. However, there are other ways to improve your cold tolerance-and they may improve your health in ways that Hof doesn’t elaborate on. ![]() Moreover, these researchers aren’t certain whether cold exposure improves your health and stress levels in the ways Hof espouses. Don’t push yourself past what you can handle: If you can’t handle 30 seconds of cold water, you can start with 15 seconds-just as long as you eventually get to two minutes.Įxamining Other Ways to Practice Cold Exposureĭo you have to hop into icy water to practice cold exposure effectively? Some researchers agree that gradually increasing the time you spend in cold showers is the fastest way to improve your cold tolerance, but the specifics of their recommendations differ: They suggest spending 15 seconds in the cold and increasing that time by 10 seconds each day, and they don’t specify that you should be in cold water at the end of your shower. That said, Hof emphasizes that you should listen to your body when undergoing this program. By the fourth week, you should be able to tolerate two minutes of cold water at the end of each shower. Thereafter, increase the time you spend in the cold water by 30 seconds each week. This temperature will cause some discomfort but should be tolerable. In the first week, Hof suggests 30 seconds of cold exposure each day (at least five days per week): After taking your regular warm shower, turn down the temperature so that the water feels cold (around 60 degrees Fahrenheit), and stand there. Rather, to avoid shocking your body and making yourself miserable, Hof recommends an incremental four-week program of taking cold showers. You’ve now learned why you should practice cold exposure, but don’t hop into an ice bath just yet! Although Hof gained fame by dunking himself in deathly cold water for prolonged periods, you shouldn’t start there.
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