If you’ve been in the bjj scene for a couple of years you’ve probably heard about the Wim Hof Method. This is a breathing method developed by a dutchman of the same name. This is a fella that swims in the Antarctic, rides the Kilimanjaro in shorts and is in impeccable shape.
This odd system rests on 3 pillars:
- cold therapy
- breathing
- commitment
1. COLD THERAPY
The cold is your warm friend. Exposing your body to it in the right way starts a cascade of health benefits, including the buildup of brown adipose tissue and subsequent fat loss, reduced inflammation to facilitate a fortified immune system, balanced hormone levels, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.
2. BREATHING
We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response to swiftly deal with pathogens.3. COMMITMENT
The third pillar is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.
Cold therapy claims to benefit your body through exposing it to the cold. The cold is supposed to cause fat loss, reduced inflammation, balancing of hormones and improved sleep quality.
People like Tim Ferris, Joe Rogan, Laird Hamilton and UFC’s Alistair Overeem consider Wim to be the authority on breathing and a major positive factor for athletic performance. Wim Hof makes a point to perform activities that enforce the idea of ‘Mind over Body”.
If you’re interested in trying a beginners guide recommends:
Follow these eight steps each morning before food, coffee, or training. And, to err on the side of caution, do them with a friend nearby.
1. Lie on the ground or sit with your back straight.2. Inhale deeply, pulling in as much air as you can using your diaphragm.
3. Exhale fully but not forcefully; simply let the breath go.
4. Repeat inhales and exhales for 30 to 40 rounds with your own rhythm.
5. On the last round, exhale and then hold your breath until your body feels the need to breathe.
6. Inhale deeply, then hold your breath for ten seconds.
7. Repeat steps 3–6 for three or four rounds.
8. After your final round, hop in a cold shower. On your first try, stay under the water for 30 seconds, then gradually increase until you reach three to five minutes.
In the world of bjj one notable practitioner of the Hof method is Dan Borovic. He told flograppling:
“Usually when I wake up the first thing I do is a certain breathing technique that I learned from Wim Hof,” Borovic said. “I used to do something called pranayama before that, but I feel this is more comprehensive. All you do is in-hale 30 times all the way, exhale maybe 15 percent of it and hold your breathe. And maybe after three sets you’ll be holding your breath for a really long period of time; three minutes and over. Then I take a cold shower. That’s pretty much my morning ritual. After that I feel primed, optimized and ready for the day.”
Here’s a scientific explanation of what’s happening:
Cold showers have long been a popular method of recovery. Science supports that cold therapy does appear to reduce muscle soreness. However the evidence is somewhat divided due to contrast water therapy (ie switching between warm and cold water) appearing to be better than passive recovery.
