Science And The Wim Hof Method: A Response To The Article In Futura

By Leonardo Pelagotti and Sébastien Zappa, PhD.

Foreword: this article is a response to a short article originally published in French in the magazine Futura. I decided to post a translation of this response since English readers might still enjoy getting the caveats of the original article, how we responded to them, and thus getting information about the Wim Hof Method.

We recently had to respond to a summary and imprecise review that presented a lot of misconceptions about the Wim Hof ​​Method. We did so to avoid misinformation on this subject, which is the Wim Hof ​​method and its foundations. You can find the article here.

Today we find ourselves having to respond to another summary and erroneous article, this time written by the scientific magazine Futura, which speaks of the Wim Hof ​​Method based on a poor knowledge of it and which does not even quote the existing scientific literature on this subject (1).

What is certain is that the Wim Hof ​​Method is gaining popularity and more and more people are talking about it without taking the time to learn about it. Do they just want to take advantage of this popularity? Anyone is welcome to give their opinion on the Wim Hof ​​Method, but our advice for doing so is simple: seek the advice of experts and instructors who know the method before writing an article about it. It is a matter of credibility.

To ask whether the Wim Hof Method is based on science is a legitimate question and in fact consists in asking whether this practice is scientifically validated. In other words, it comes down to wondering whether the benefits described by practitioners are psychological only or also physiological. Futura’s article responds only vaguely and with serious omissions. We will try to answer certain specific points of Futura’s article (which incidentally has no identified author …) to clarify certain false information and approximations.

1- The article begins by stating that “If the 60-year-old can spend several hours in tubs filled with ice cubes or meditating in shorts in the snow, one can legitimately wonder if such practices are not dangerous to health”. This question is admittedly legitimate, but it does imply that the practice of the Wim Hof Method is to perform this type of extreme exercise. Specifically, we do not ask to copy the exploits of Wim Hof but to practice the Wim Hof Method. It is fairly common to confuse the exploits of Wim Hof with the practice of the Wim Hof Method, which is suitable for the greatest number.

2- Futura limits the practice of cold exposure to the athletes. Exposure to cold has a very long history in different peoples and cultures and is not practiced by athletes alone (Scandinavian traditions, traditional or Tibetan yoga, etc.). This practice can be an open and family practice, where the young and old practice together at will and without straining between hot and cold to strengthen themselves. Without forcing and without necessarily aiming for athletic performances. Although ancientness and popularity are not a scientific validation per se, such aspects of this practice have caught the attention of scientists. Examples of scientific studies can be found here (2, 5).

3- Futura rightly, albeit quickly, describes the importance of exposure to cold in sports. We can regret that Futura limited its “review” on the physiological effects of cold exposure to the realm of athletes. Futura could also have mentioned the benefits on white blood cells, longevity and pain management (3, 4, 6, 19).

4- The breathing technique includes a first phase with deep and continuous breaths, comparable to controlled hyperventilation, then an apnea with (semi)empty lungs followed by a short apnea with full lungs. In the Futura article, we find it written that the breathing phase is followed by apnea with full lungs, then empty lungs. Such a mistake means never having practiced this breathing technique and even less knowing what the author(s) are talking about. Subsequently, hyperventilation syndrome is referred to as a chronic problem. In Wim Hof ​​Method breathing, we alternate phases of hypocapnia (respiratory phase of controlled and short hyperventilation) with phases of hypoxia and then even hypercapnia during apnea in its last part. To say that this is hyperventilation is incorrect and superficial.

5- Futura says that there are no studies on the benefits of hyperventilating? Well first of all, as seen earlier, the Wim Hof Method breathing protocol cannot be simply described as “hyperventilating”. But ironically, regarding breathing studies, there are articles dealing specifically with physiological changes induced by the breathing technique of the Wim Hof ​​Method (7, 8, 9, 10, 11, 12). These studies are unfortunately absent from the Futura article. The main finding is that this technique can influence one’s autonomic nervous system and immune response. In addition, the Wim Hof ​​Method gives a good place to exercises with breathe retention. The physiological changes during such exertion have been described in work awarded the 2019 Nobel Prize in Medicine (20). In addition, there are studies delaing with different but related breathing techniques, such as the benefits of “deep breathing” in 2017 (13), the benefits of conscious breathing (14) or the article on intermittent hypoxia (17). Since Futura insists on hyperventilation, saying that no studies indicate any benefit, we can mention that hyperventilation appears to be associated with increased white blood cells (15) and that it can be used as part of a physical performance protocol during exertion (16). The list of studies is already long, and we do not pretend it is exhaustive. The author(s) of the article don’t seem to have done much research to prepare this article.

6- Hyperventilation is not a chronic or acute disease, but hyperventilation is defined as an increase in alveolar ventilation and a decrease in the concentration of CO2. Controlled hyperventilation is even part of a series of Pranayama and Yoga exercises such as hypoventilation or apnea. To say that it is a disease is to confuse uncontrolled and symptomatic hyperventilation and a controlled breathing exercise! It is really about dose and control. By the way, Futura states the the Wim Hof Method breathing is not “natural”. Even if we could debate on the meaning of “natural”, let’s say Futura is right. Such a breathing pattern is not “natural” and neither are many exercices.

7- The article concludes: “Finally, meditation and mindfulness are the last pillar of the Wim Hof ​​method”. Meditation and mindfulness are not the last pillar of the Wim Hof ​​Method. The third pillar is the strength of the mind. Meditation can be one of the tool to work on that third pillar, and mindfulness is a specific technique of meditation. There are several of them elsewhere (such as Vipassana, Zen meditation, etc.). But above all, when we talk about the third pillar of the Wim Hof ​​Method and the power of the mind, why not citing the 2018 article which specifically studied the “power of the mind” in the Wim Hof ​​Method (18). The author probably does not know this study. For information, this study showed on Wim Hof himself that diligent practice of the Wim Hof ​​Method allowed body temperature control, associated in particular with a profound change in brain activity.

Conclusions

We hope that we have convinced the author(s) of the Futura article that the Wim Hof ​​Method is more documented than they assumed. Admittedly, it is not “100% scientifically validated”. Besides, it will be very complicated to explain everything because one would have to study the impact of each pillar one by one, then in combination etc … That being said, it appears that studies specifically on the Wim Hof ​​Method are starting to accumulate . In addition, studies of similar approaches allow us to speculate and try to understand what happens when we practice. Thus, we are aware that studies are still lacking, that the samples studied are small, and that we are certainly obliged to speculate on the basis of studies of related practices. But still, we hope to have shown that, without claiming to have provided absolute proofs, there is indeed a body of evidence that supports the Wim Hof ​​Method as a practice “based on science”, to use the title of the Futura article. Or at least more based on science than Futura described it. There are 8 scientific articles dealing specifically with the Wim Hof ​​Method. These articles have been published in peer-reviewed journals, including one in the prestigious PNAS. In our humble opinion, when one claims to present the Wim Hof ​​Method from a scientific point of view, these articles should be the starting point of the investigation … However, they are not even cited … Incomprehensible error. Of course, popularizing science is not always easy, but a little rigor never hurts.

As certified instructors of the Wim Hof ​​Method, we are always very happy when the world of science becomes interested in the Wim Hof ​​Method. So, it is very happily that we found out that Futura had dedicated an article to this method. Sadly, it’s a disappointment in the end because it sounds too much like shoddy work.

Finally, the risk warnings expressed by Futura are totally fair and do not shock us. Instructors are indeed expected to remind each new practitioner and adapt the practice to each practitioner. However, it would have been useful to say that learning and practicing the Wim Hof ​​Method is done gradually, with caution and listening to your body in order to explore the discomfort without putting yourself in danger … and especially accompanied by these certified instructors!

What is certain is that the Wim Hof ​​Method is a complete and effective method and should not be practiced without an instructor who can explain the techniques and basic elements. One must therefore avoid training on the Internet because everything and its opposite could be found there, not to mention also false information. Futura’s article is unfortunately just a glaring example of this, which highlights that it can happen even for a scientific journal.

If you want to go deeper into the subject you can see the scientific articles of the Wim Hof ​​method here. You can also listen to the fascinating videos of Dr. Pierre Capel and PhD Rhonda Patrick talking about it here.

Happy breathing!