Wim Hof

At a glance

• Wim Hof is a Dutch extreme athlete and speaker, known as ‘The Iceman’ for his ability to withstand extreme cold.
• He has set several records, such as prolonged full-body ice exposure, and climbed mountains such as Kilimanjaro in shorts.
• The Wim Hof Method combines three pillars: a breathing technique with rounds of deep breaths and breath holds, gradual cold exposure (cold showers, ice baths) and commitment.
• In a Radboud University Medical Center study (PNAS, 2014), trained volunteers given a bacterial substance by injection were able to limit their inflammatory response and flu-like symptoms, with a sharp rise in adrenaline.
• His book The Wim Hof Method (2020) and online courses reach millions. Critics point to exaggerated health claims and the risks of the breathing technique, especially in or near water.
• For longevity, he matters because he sparked interest in breathing, cold and the influence of the nervous system on immunity.
• Takeaway: build up cold exposure gradually and never do the breathing exercises in or near water or while driving.