The Effectiveness of the Wim Hof Method
Condition: Healthy; Blood Pressure; Cold Exposure; Stress
Study type: Interventional

Summary: 
      The Wim Hof Method is a multi-disciplinary approach to physical and mental well-being
      combining cold exposure, breathing exercises, and meditation. This study evaluated the
      effects of a 15-day WHM intervention on cardiovascular parameters at rest and during a cold
      pressor test, as well as on various psychological parameters.
    

Detailed description: 
      The Wim Hof Method (WHM) is a multi-disciplinary approach to physical and mental well-being
      combining cold exposure, breathing exercises, and meditation. This study evaluated the
      effects of a 15-day WHM intervention on cardiovascular parameters at rest and during a cold
      pressor test (CPT), as well as on various psychological parameters.

      42 participants were randomized into an intervention (IG) and a control (CG) group.
      Throughout the 15-day intervention, the IG performed the WHM daily. The intervention followed
      the guidelines provided by Wim Hof. The intervention comprised three components: cold water
      exposure, breathing exercise, and meditation. The participants were instructed to perform the
      WHM daily over the course of 15 days. The participants could choose when to do so throughout
      the day, however, the components were to be performed in a strict, sequential order:
      breathing exercises, followed by meditation, and then cold exposure. Participants were asked
      to complete a daily log in which they documented whether they performed the procedure and for
      how long. Altogether, the procedure lasted about 15 minutes. The CG did not receive an
      intervention throughout the intervention period.

      Before and after the intervention, systolic (SBP) and diastolic blood pressure (DBP), pulse
      wave velocity (PWV), heart rate (HR), root mean sum of squared distance (RMSSD), and standard
      deviation of intervals between successive heartbeats (SDNN) were assessed at rest and during
      a CPT. Furthermore, perceived stress (PSS), positive affect (PANAS+), negative affect
      (PANAS-), and subjective vitality (trait (SVSt) and state (SVSs)) was determined.
    

Intervention name(s): Wim Hof Method
Intervention type(s): Behavioral
Intervention description(s): The intervention followed the guidelines provided by Wim Hof. The intervention comprised three components: cold water exposure, breathing exercise, and meditation.The participants were instructed to perform the WHM daily over the course of 15 days. The participants could choose when to do so throughout the day, however, the components were to be performed in a strict, sequential order: breathing exercises, followed by meditation, and then cold exposure. Participants were asked to complete a daily log in which they documented whether they performed the procedure and for how long. Altogether, the procedure lasted about 15 minutes.
Allocation: Randomized
Intervention model: Parallel Assignment
Intervention model description: Randomized controlled trial with parallel arms
Masking: Single (Outcomes Assessor)
Primary purpose: Prevention
Keywords: Blood pressure; Hemodynamics; Heart rate variability; Perceived stress; Meditation; Cold exposure; Breathing-method