In recent years, Wim Hof Method has become synonymous with self-discipline, mental strength, and physical well-being. But beyond the fame and the cold showers on social media, there’s a deeper question: how real is the effect of breath and cold on the human body?

A group of researchers from the University of Amsterdam decided to find out through a scientific approach. In 2019, a team led by G.A. Buijze and colleagues published a study in PLOS ONE titled:

“An add-on training program involving breathing exercises, cold exposure and meditation attenuates inflammation and disease activity in axial spondyloarthritis.”

In simple terms: a program based on breathing, cold exposure, and meditation can reduce inflammation and the symptoms of a chronic inflammatory disease.
A surprising result that brings the “Wim Hof Method” out of the world of alternative wellness and into medical research.

The Study: 8 Weeks of Breath, Ice, and Meditation

The study involved 24 patients affected by axial spondyloarthritis, a chronic inflammatory disease of the spine. Participants were divided into two groups: one followed a “Wim Hof style” program for eight weeks, the other continued with standard therapies.

The program was based on three main pillars:

1. Breathing exercises – series of controlled hyperventilations followed by phases of breath retention and deep breathing. This alternating breathing pattern produces a temporary state of alkalosis and mild hypoxia, stimulating the sympathetic nervous system and adrenaline production.
2. Gradual cold exposure – ice water immersions (0–1°C) and daily cold showers of up to five minutes.
3. Meditation and focus – moments of silence and visualization to develop greater body awareness and mental control.

The program was supervised by Wim Hof and his team, with medical personnel present at all sessions to ensure participant safety.

What Happened Inside the Participants’ Bodies

After eight weeks, the results were clear and promising:

• Reduced inflammation: ESR (erythrocyte sedimentation rate, an inflammation marker) decreased significantly in the intervention group, but not in the control group.
• Improved disease activity: Clinical indexes such as ASDAS-CRP and BASDAI — measuring inflammation and symptom perception — dropped notably.
• Higher quality of life: Scores from the SF-36 questionnaire, which evaluates physical and mental well-being, improved significantly only in the training group.
• No health risks: No serious adverse events were reported, showing that the method is safe even for patients with chronic conditions (when supervised). sicuro anche in pazienti con malattie croniche (se supervisionato).

What This Experiment Tells Us About the Wim Hof Method

This study confirms, on a scientific basis, what many Wim Hof practitioners have already felt on their skin: breath and cold can truly influence the immune system and reduce inflammatory markers.

In the past, Kox et al. (2014) had already shown that the Wim Hof Method could increase adrenaline and activate the sympathetic nervous system in healthy individuals, reducing the inflammatory response to injected endotoxins.
This new research goes further: it shows that even in chronic inflammation, the body can be trained to respond better.

How It Works, in Simple Terms

Behind medical acronyms and lab results lies a simple principle:
through breath and cold, we can teach our body to better manage stress and inflammation.

During breathing exercises, temporary increases in adrenaline and oxygen variation stimulate the autonomic nervous system.
Cold exposure, in turn, forces the body to reactivate its adaptive mechanisms, improving circulation, energy production, and stress resistance.
Meditation completes the circle, bringing balance between body and mind.

The result?
A more flexible immune system, a calmer mind, and a general feeling of energy and presence.

A Bridge Between Science and Awareness

The Amsterdam experiment is not the ultimate proof, but it marks a turning point: for the first time, a combination of natural practices - breath, cold, and meditation — shows concrete results in reducing chronic inflammation.

For researchers, the next step will be to understand which element plays the biggest role: the breath? the cold? meditation? or their synergy?
But for those who practice daily, the answer is already clear: it’s the combination that works.

My message

I believe that every conscious breath is a step toward a fuller, more balanced, and more vital life.
The Wim Hof Method isn’t just an extreme technique — it’s an invitation to reconnect with your body’s natural resources and listen to your own rhythm.

If you want to safely experience breathing, meditation, and cold exposure guided by a Wim Hof certified instructors, get in touch with me!