# Wim Hof method

The Wim Hof method mixes three things. First, cycles of fast, deep breathing (like hyperventilation). Second, breath holds. Third, gradual cold exposure. The Dutch athlete Wim Hof made it popular. Small studies report short-lived effects on your body. They show a spike in 'fight-or-flight' nerve activity, a release of adrenaline-type hormones (catecholamines), and shifts in some immune markers after an injected bacterial toxin (called lipopolysaccharide). But the long-term and clinical benefits stay unproven, including for chronic disease or longevity. And the breath-hold part has a real risk: you can faint, especially in or near water.

## Sources

- Kox M, van Eijk LT, Zwaag J, et al.. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences. https://doi.org/10.1073/pnas.1322174111

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_Canonical: https://longevity-switzerland.com/en/glossary/wim-hof-method · Part of Longevity Cities · Updated 2026-06-22_