Embracing the Wim Hof Method - A Journey of Transformation

In the pursuit of self-improvement , the journey into the Wim Hof Method has been nothing short of transformative. I did my first WHM Foundations workshop with Pavla Borg in October 2022 but I turned it into a more frequent practice about six months later in the early part of last year.  I have been reflecting on my experience with this unique practice during this time. I was already impressed by its impact at first try; see my first article here. Nearly two years since, I find myself amazed by the profound changes it has brought into my life.

What is the Wim Hof Method?
This practice developed by Wim Hof, combines specific breathing techniques, cold exposure, and mindset training to enhance physical and mental well-being. At its core, this method aims to unlock the body’s potential to combat stress, improve focus, and boost overall health.

I approached the Wim Hof Method with a lot of curiosity. I first considered this as a method to manage stress, little knowing what other benefits it would give me along the way. The idea of controlling bodily responses through breathwork and exposure to extreme cold seemed unconventional, yet I was intrigued by the testimonials of its practitioners.

Exploring Breathwork and embracing the Chill 

The foundation of the Wim Hof Method lies in its breathing exercises. This deep breathing not only oxygenates the body but also calms the mind, fostering a sense of clarity and focus. This kind of breathing, followed by breath holding, is said to alter the body chemistry, causing temporary alkalosis and activating the innate stress response - “good stress”'; which as a result brings positive adaptations such as improvement in circulation and a more efficient metabolism.

In addition one of the most daunting aspects for most of this method is cold exposure. Whether through cold showers or ice bath immersions, exposing myself to cold temperatures was initially challenging. Living in Malta, outdoor immersions in freezing cold lakes is not really possible but I’m lucky that on the island we’ve created a community of Hoffers led by the formidable Pavla who organise meetups on a monthly basis. We bring ice baths and lots of ice to one of our beautiful beaches to practice together. For our cold exposure practice we usually spend 2 to 3 minutes in the ice bath. It’s enough time to get the benefits from it. There were times when I was anxious or scared going in, but the ice has always surprised, shown or reminded me with its not so gentle ways what I’m made of! If you want to listen to Wim Hof himself explain how to work your way towards ice bathing watch this video. As time went by I noticed a remarkable improvement in my tolerance to cold and a surge in my overall energy levels. Last year was also the first year that I swam in the Mediterranean sea all year round even during the colder winter months. In Malta the sea temperature is bearable for most between June and October. During other months the sea temperature can go down to a minimum of approximately 14 degrees. Not freezing I know, but definitely fresh! 

At a Wim Hof meetup at Golden Bay, Malta this year (2024)

Physical and Mental Benefits 

After several months of consistent practice, the benefits of the Wim Hof Method became increasingly evident. Physically, I felt stronger and more resilient, with a heightened immune response. Mentally, I found myself more resilient to stress, able to maintain focus for extended periods, and better equipped to handle the ups and downs of daily life. Beyond the physical and mental benefits, the practice has provided me with a profound sense of inner peace and balance. The mindfulness cultivated through breathwork and cold exposure has helped me stay grounded amidst life's challenges, fostering a deeper connection between mind and body. As you can imagine, as a result, this has also helped me professionally especially with regards to focus, resilience, handling stress and being able to keep my cool in a demanding work environment and taking on new challenges. Of course, I’m human like everybody else but I feel I am a better human and more equipped than I was yesterday! ♥︎

As I look back on my journey with the Wim Hof Method, I am struck by how much I have grown, both physically and spiritually. The discipline required to embrace discomfort and the rewards of enhanced well-being have reshaped my perspective on what is possible through self-care and resilience. I look forward to further growth and discovery on this remarkable journey of self-transformation. The rewards are not just physical; they are profound and enduring, touching every aspect of life.