In recent years, the Wim Hof Method has gained immense popularity worldwide. Combining breathing techniques, cold exposure and mental focus, the method has become a groundbreaking approach to strengthening both the body and mind. For many, it is the encounter with cold water, ice baths, cold water tubs and ocean immersions in particular that opens the door to a new sense of vitality and control.
At Sauna House we are passionate about the effects of cold and heat. Although we do not teach the Wim Hof Method directly, we clearly see how many of the principles harmonize with our approach to cold water and sauna. In this article we will introduce you to what the Wim Hof Method is and how cold water plays a central role in the method.
Who is Wim Hof?
Wim Hof, also known as "The Iceman," is a Dutch adventurer and breathing expert who has become known for his extreme feats in the cold, such as running a half marathon in the snow without shoes, climbing Mount Kilimanjaro in shorts, and sitting in ice water for over two hours. But behind these spectacular feats lies a simple and proven method that anyone can learn and practice.
What is the Wim Hof Method?
The Wim Hof method is based on three basic elements:
Specific breathing:
The method uses a controlled breathing technique where you alternate between hyperventilating (30-40 deep breaths) and holding your breath for longer periods. This intensively oxygenates the body, calms the nervous system and creates a sense of inner focus and control.
Cold exposure:
After the breathing, you work with gradual exposure to cold, typically through cold baths, cold water tubs or ice baths. This activates the body's circulation, brown fat layers and immune system, and trains the mind to handle stress and discomfort.
Mental focus and willpower:
Wim Hof talks about mindset as the key to overcoming the body's natural limits. By training mental focus in combination with cold and breathing, one achieves better control over both thoughts and physiological reactions.
Why cold water?
Cold is a central part of the Wim Hof method, and this is where it intersects with our world at Sauna House. When the body is immersed in ice-cold water, a number of beneficial reactions occur: The blood vessels contract, and the blood is directed towards the internal organs. When the body is reheated, the vessels dilate again, which trains the circulation. The sudden cold triggers adrenaline and endorphins, which provide a mental boost. This activates the parasympathetic nervous system, which helps the body to relax afterwards.
Wim Hof's approach is about consciously exposing oneself to cold, not as a punishment, but as a path to strength and vitality. It is about meeting the discomfort with calm, presence and breathing, and in this way creating a deeper connection with oneself.
How to get started with Wim Hof cold training
You don't need icebergs or a mountain to climb. You can start calmly and simply:
Start with a cold shower
Start with 15-30 seconds at the end of your regular bath. Gradually increase the time.
Try a cold water bath
At Sauna House, we have cold tubs where you can safely and securely experience cold exposure in a controlled environment. It's the ideal way to begin your journey.
Breathing before cold
Take some deep, controlled breaths before entering cold water. This will help you stay calm.
Be consistent and patient
Cold adaptation takes time. Listen to your body and don't push yourself too hard.
At Sauna House you get the framework
At Sauna House, we combine cold water tubs and hot saunas, creating the perfect opportunity to practice many of the principles behind the Wim Hof method, even without following the entire method slavishly. Here you can slow down and find peace in your breathing, experience cold exposure in a safe environment, and combine heat and cold for optimal effect on body and mind.
The Wim Hof Method has shown that the body and mind can do much more than we think. The combination of breathing, cold and mental presence is not just for extreme athletes, it is for everyone who wants more energy and a stronger connection to themselves. At Sauna House we have created the ideal framework to integrate parts of the Wim Hof Method into your everyday life, through calm, rituals and cold. Come and feel the effect on your own body.
