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.
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.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
PREVENTION
Masking
SINGLE
Enrollment
42
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.
University of Bern
Bern, Switzerland
Change from baseline in the mean systolic blood pressure
Participants were instructed to rest in a supine position for 10 minutes prior to the measurement. At least two readings were taken on the right upper arm, using custom-fitted arm cuffs.
Time frame: 15 days
Change from baseline in the mean diastolic blood pressure
Participants were instructed to rest in a supine position for 10 minutes prior to the measurement. At least two readings were taken on the right upper arm, using custom-fitted arm cuffs.
Time frame: 15 days
Change from baseline in the mean pulse wave velocity
Participants were instructed to rest in a supine position for 10 minutes prior to the measurement. At least two readings were taken on the right upper arm, using custom-fitted arm cuffs.
Time frame: 15 days
Change from baseline in the mean heart rate variability
Heart rate variability (HRV) was measured using a heart rate monitor and chest strap. Participants were instructed to empty their bladder before the measurement, which was conducted after a 5-minute supine rest period with a stabilized HRV signal. The measurement consisted of a 5-minute recording of intervals between successive heartbeats at a 1000 Hz sampling rate. Participants were instructed to breathe normally, remain quiet, and maintain a calm state throughout the measurement.
Time frame: 15 days
Change from baseline in positive affect
The German version of the Positive and Negative Affect Schedule was used.
Time frame: 15 days
Change from baseline in negative affect
The German version of the Positive and Negative Affect Schedule was used.
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Time frame: 15 days
Change in subjective vitality
The German 6-item Version of the Subjective Vitality Scale was used.
Time frame: 15 days