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July, 2012
Wim Hof Method
2012
InnerFire
®
Colofon
© Enahm Hof/ Innerfire 2012
info@innerfire.nl
The Wim Hof Method explained
Isabelle Hof, July 2012
Cover design: Enahm Hof
ALL RIGHTS RESERVED. This document contains material protected under International and
Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is
prohibited. No part of this documentmay be reproduced or transmitted in any form or by
any means, electronic or mechanical, including photocopying, recording, or by any
information storage and retrieval system without express written permission from the
author / publisher.
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©InnerFire 2012
Table of contents
Introduction ............................................................................................................................... 4
History ........................................................................................................................................ 5
Method ...................................................................................................................................... 6
Breathing exercises .................................................................................................................... 7
Physiology: breathing, body and blood.................................................................................. 7
What happens during the breathing exercises? .................................................................... 9
Training of mindset & meditation/concentration ................................................................... 10
Gradual exposure to the cold .................................................................................................. 12
Brown fat and body temperature ............................................................................................ 15
Cold shock ............................................................................................................................ 16
The power of the combination of breathing technique, concentration and (gradual)
exposure to ice ......................................................................................................................... 17
Science ..................................................................................................................................... 18
Applying the Wim Hof method ................................................................................................ 21
Health ................................................................................................................................... 21
Heart and vascular diseases ................................................................................................. 22
Overweight and obesity ....................................................................................................... 22
General well-being and energy balance............................................................................... 23
Sports ................................................................................................................................... 23
list of literature ........................................................................................................................ 24
Appendices:.............................................................................................................................. 26
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©InnerFire 2012
Introduction
Wim Hof has developed a method characterized by simplicity and effectiveness. The effects
and applicability of this method are being investigated by various scientific institutes,
including the Radboud University. Initial results have shown that the method appears to
affect the autonomous nervous system and the immune system. This means that application
of the Wim Hof Method (WHM) may be of particular importance in the fields of public
health, sports and at many other levels.
The effectiveness of this method has been known to Wim Hof for years, which is why he
wishes to share it with the world. He wants to ensure that this method will be applied on a
large scale. To achieve this, his method is being scientifically investigated, he leads training
sessions and workshops and gives interviews to local and international media.
This report discusses how the WHM originated, what the method consists of, which
physiological effects it has, which scientific results it has yielded and in which fields the
method can be applied.
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©InnerFire 2012
History
Wim Hof has been training his body and spirit in hard natural environments and under
conditions of extreme cold. Under these circumstances, breathing and
mindset
become
more effective in order to withstand extreme cold. This increase in effectiveness ensures
that he is constantly able to explore his physiology in more detail. He has continued to
develop and perfect his method over the years by studying his body and mind and by
constantly shifting his own goalposts.
His very impressive performance, especially under cold conditions, have earned him fame,
along with the nick-name  “The  Iceman”.  In  the  meantime  he  has  accumulated  almost  20  
world records, including the longest ice bath, climbing snowy mountain peaks wearing only
shorts, running marathons around the polar circle, etc.
In 2007 Wim Hof was examined by the well-known
Feinstein Institute.
The results show that
Wim Hof appears to be able to influence his autonomous nervous system. From this
moment onwards, Wim Hof made it his goal to share the possibilities offered by his method
with the world. He also sought further cooperation with the scientific community to study
the possibilities resulting from his method. These findings will be discussed in the present
report.
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©InnerFire 2012

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