According to Britain’s Daily Mail, since 2015, there have been 11 deaths, including that of a 17-year-old girl, after people attempted the methods of Wim Hof or similar practices. Both aspects of Hof’s plan, cold water exposure and breathing exercises, carry risks that are heightened when combined, which Hof himself warns against. Experts around the world have tried to determine the advantages and dangers of these methods.
Wim Hof, known for his extreme cold exposure practices like swimming in frozen lakes and ice baths, claims that these activities improve blood circulation, reduce inflammation, and aid weight loss. These claims have led to ice baths gaining popularity among celebrities like Russell Brand, Ronaldo, Madonna, and Lizzo. However, immersing in water below 15 degrees Celsius without proper preparation can lead to severe or even fatal consequences due to the phenomenon known as “cold water shock.”
When the body is suddenly exposed to cold water, it goes through intense involuntary reactions such as hyperventilation and a surge in heart rate. These responses increase the risk of drowning and cardiac arrest, especially in individuals with heart conditions. Even healthy individuals have a 1-3 percent chance of experiencing irregular heart rhythms from this shock. Continued exposure to cold water can lead to hypothermia, muscle weakness, confusion, and drowning.
In addition to cold water exposure, Wim Hof’s method includes specific breathing techniques. This involves taking deep breaths and holding them for extended periods. Hof claims that this technique helps combat stress, aids in exercise recovery, improves sleep, enhances fitness goals, and boosts creativity. While some studies suggest that these breathing exercises may reduce inflammation, conclusive scientific evidence supporting their other claimed benefits is lacking.
Brian Clarke, a well-being expert, provided tips to the Daily Mail for making ice baths as safe as possible. He emphasizes the importance of proper preparation, gradual acclimatization to cold water, and awareness of potential risks associated with extreme cold exposure.