The history of the Wim Hof Method | where it came from and what it means today

Cold exposure has been part of human life for thousands of years, but the Wim Hof Method has brought it into modern culture in a new way. Many people discover cold water immersion through videos of Wim Hof sitting in ice, yet the method is more than a series of challenges. It is a structured approach built on breathwork, gradual cold exposure and focused attention. Understanding where the Wim Hof Method came from helps explain why it resonates with so many people today.

At ISKA, we recognise the role the Wim Hof Method played in opening the door for a wider conversation about cold therapy. While our approach is not tied to any single method or personality, its core principles align with what we see every day in our space: people using cold deliberately, safely and consistently to support recovery, clarity and resilience. Understanding where the Wim Hof Method came from helps explain why it resonates so widely, and how it connects to the way we work at ISKA.

Who is Wim Hof?

Wim Hof is a Dutch athlete known for completing endurance feats in extreme cold. Born in 1959 in the Netherlands, he began experimenting with cold exposure as a young adult, often describing icy water as the only place where his mind felt completely still. This sense of clarity drew him back repeatedly, and over time he paired these early experiences with meditation, yoga and breath-control practices. These influences became the foundation of what is now recognised as the Wim Hof Method.

His personal story also shaped his path. Following a period of profound loss in his adult life, he turned even more intentionally toward breathwork and cold exposure as tools for grounding and emotional regulation. This period of deep practice led to decades of refinement and experimentation, long before the method was formally taught.

He gained international attention in the early two thousands with a series of high-profile records, including prolonged ice immersion, running a half marathon barefoot above the Arctic Circle and climbing high-altitude mountains wearing only shorts. While these feats captured public interest, they were only the surface layer. Behind them was a structured approach built on three pillars, breathing, cold exposure and commitment, which he had been developing quietly for many years. It is this long, disciplined process that eventually evolved into the method people know today.

So, what exactly is the Wim Hof Method?

Although the Wim Hof method is closely associated with Wim Hof himself, its foundations reach far beyond one person. As mentioned, Hof drew on long-standing traditions of breathwork found in yogic, meditative and martial practices, adapting these techniques into a modern structure people could follow with ease. Cold exposure itself has deep roots in Nordic bathing culture, hydrotherapy and athletic recovery, but Hof’s contribution was to combine it with focused mindset training and present it as an accessible routine. Scientific interest accelerated after a 2014 study suggested that trained individuals could influence elements of their autonomic nervous system and inflammatory response using the method. From there, the shift from spectacle to structured practice began. The Wim Hof Method evolved gradually through Hof’s own experimentation before being formalised through instructor training, workshops and courses. The method consists of three components:

Breathing

The breathing element uses a set rhythm of deep inhalations followed by relaxed exhalations, repeated for several rounds and finished with breath-holds. This pattern shifts the balance of oxygen and carbon dioxide in the body, which many people experience as a feeling of alertness or calm focus. Although the breathing can feel energising, its purpose is to help people regulate their stress response and enter cold exposure with more control.

Gradual cold exposure

Cold exposure begins gently. Most people start with cool showers before progressing to colder water or short ice bath sessions. The focus is on gradually training the body to tolerate the cold, rather than pushing limits. Over time, the repeated exposure encourages a steadier physical and psychological response to cold stress. This is where many of the commonly reported benefits come from, including improved recovery and a clearer sense of mental resilience.

Mindset and focus

The final pillar is commitment or mindset. This is not about motivation in a dramatic sense but about steady attention. Staying present during cold exposure requires a calm, deliberate approach, and this practice of focus often becomes one of the most valuable aspects of the method. It helps people recognise their instinctive reactions and work with them rather than against them.

For many people, these three pillars create a clear, repeatable routine that supports both physical recovery and mental clarity. The Wim Hof Method offers a structured way to work with controlled stress, and this is one of the reasons it has become so widely recognised in the world of cold therapy.

Is the Wim Hof Method scientifically proven?

This is one of the most frequently searched questions about the method, and the evidence is encouraging. A growing body of research shows that people trained in the Wim Hof Method can influence aspects of their autonomic nervous system, inflammatory response and stress hormones. One of the most referenced studies, published in 2014, demonstrated that participants using Wim Hof–style breathing and cold exposure produced measurable changes in immune markers when exposed to stress. Subsequent research has reported improvements in perceived stress, mood regulation and pain tolerance, with many individuals describing a clearer mental state after breathwork and regular cold exposure.

The science is still evolving, but the existing findings support what many people experience in practice. The Wim Hof Method is not presented as a medical treatment, but as a structured way to engage with controlled physiological stress in a safe, repeatable way. At ISKA, we see how these principles translate into real benefits for recovery, resilience and overall wellbeing, especially when used consistently and with care.

Is the Wim Hof Method safe?

Safety is one of the most common questions people ask when exploring the Wim Hof Method. Most individuals can practise the basics safely when they progress gradually, but cold exposure always requires attention and care. It is important to avoid breath-holding in water, to start with manageable durations and temperatures, and to avoid cold immersion when feeling unwell. The goal is steady adaptation, not intensity.

This is where a guided environment makes a tangible difference. Experiencing your first cold immersion in a dedicated space like ISKA allows you to focus fully on your breath, your mindset and your body’s response, without the distractions or uncertainties that often come with trying it alone. Our space is designed to support beginners and experienced practitioners alike, creating a calm setting where you can explore cold exposure safely and with confidence.

What does the Wim Hof Method mean today?

The Wim Hof Method remains a recognised gateway into cold exposure. For many people it is the starting point that leads them to explore other forms of cold therapy, recovery practices and breathwork. At ISKA, we acknowledge the method’s role in making cold immersion more accessible. Our approach is grounded in the same principles that sit beneath the Wim Hof Method, but without the need for extreme challenges or performance. We focus on measured, consistent exposure that supports physical recovery and mental resilience. Every person arrives with a different goal, and there is no single right way to experience cold.

For those using ISKA as their restoration space, cold therapy is part of a wider toolkit. The impact comes from regular sessions, a calm environment and an approach that encourages people to listen to their bodies. The Wim Hof Method is one path that helped reopen this conversation on a global scale, but cold exposure belongs to a much broader tradition.

Signing off Wim Hof

Overall, I think we can all agree that the Wim Hof Method has a compelling history. It began with one person’s curiosity, developed through decades of refinement and helped bring cold therapy into mainstream awareness. Its core principles, breath, focus and measured cold, are rooted in long-standing traditions, and they continue to resonate because they offer a practical route to clarity and resilience.

At ISKA, we build on these principles in an accessible and grounded way. Our sessions offer a clear, supportive experience where you can discover the benefits of cold for yourself, free from performance or pressure. If you are curious about the Wim Hof Method or cold immersion more broadly, a structured session at ISKA is an ideal way to begin.

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Speak soon,

The ISKA Team