4-minute mile

20 One-Sentence Thoughts on the Wim Hof Method

 

The Wim Hof Method. For some, it’s easy to point out its flaws. For others, it’s hard to deny its power. But one thing is certain: it’s confusing as hell for just about everyone.

Below, I share 20 one-sentence thoughts about the WHM. You might still be confused, but at least we can be confused together : )


1. The Wim Hof PNAS paper is breathing’s equivalent of a "4-minute mile," proving scientifically that the impossible is possible.

2. You feel supercharged after three rounds, but you are not super-oxygenated.

3. By offloading carbon dioxide, you discover that you can hold your breath much longer than you ever imagined.

4. The most powerful aspect of the WHM is the mindset it gives you for the rest of your life.

5. Counterintuitively, the heavy breathing reduces oxygen delivery to the brain.

6. If Wim does yoga, then I do yoga too.

7. It’s embarrassing, yet empowering, to hold horse stance for 10 minutes in your room while swinging your arms around like an inflatable air dancer at a used car dealership.

8. The intense physiological stress of the method leads to an equally powerful relaxation response afterward.

9. The showers aren’t even that cold here.

10. The lights you see on the third round aren’t mystical, they’re electrical.

11. Three rounds of the WHM comes out to an average of about 8 breaths/min; thus, from a statistical perspective, the WHM is actually slow breathing.

12. Wait, how does it work again?

13. The hole doesn’t matter, unless you become a chronic mouth breather.

14. Your belief that Wim Hof breathing helps with the cold is what helps most with the cold.

15. You can control your cytokines, immune response, and autonomic nervous system, all with the breath

16. After years of doing it, you realize the WHM has little to do with the breath, and everything to do with the mind.

17. Immersion in cold water is the ultimate test of breath control.

18. Wim insists he’s not a guru, but the world insists on treating him otherwise.

19. Wim’s charisma is an unaccounted-for placebo effect.

20. The Wim Hof Method is a gateway drug into the Oxygen Advantage.


 
 

Please do not try the WHM without supervision from a WHM instructor who can assess contraindications, pre-existing conditions, and so on. It can be dangerous, so be smart.


The Breathing 411

If you enjoyed this, consider signing up for my 411 newsletter. Each Monday, I combine information from scientific journals, books, articles, and podcasts to share 4 thoughts, 1 quote, and 1 answer (like "Jeopardy!") related to breathing.

 
 
 
 

P.S. This “one-sentence” idea was inspired by Josh Spector’s excellent post on communication. I highly recommend his For The Interested newsletter.

 
 

A Breathing 4-Minute Mile, plus Inhaled Nitric Oxide

 

TGIM. Here are 4 thoughts, 1 quote, and 1 answer for this week. Enjoy!

 
 

 
 

4 THOUGHTS

1. The Breathing 4-Minute Mile

The Wim Hof endotoxin study is breathing’s equivalent to a "4-minute mile."

People have been using breathing to modulate their autonomic nervous and immune systems for thousands of years. But Wim brought it to the world.

He proved it was possible, scientifically. And similar to how people now run 4-minute miles without using Roger Bannister’s exact training, I believe science will show that many breathing techniques work in similar ways.

But what matters most is that it’s possible. And it’s possible through breathing.

2. Inhaled Nitric Oxide has Whole-Body Effects

To date, I believe this might be one of the most important findings in breathing.

We typically believe the benefits of inhaled nitric oxide (NO) end in the lungs. However, a paper I recently reviewed showed it has whole-body effects.

Here are the take-home points from the study:

  • Their measurements were consistent with systemic transport and delivery of bioactive inhaled NO.

  • Inhaled NO can improve blood flow in distant regions where endothelial NO is suppressed—it works "where needed."

  • These effects on blood flow might be most relevant in diseases that disrupt endothelial-derived NO, like diabetes & many others.

If you’re interested, see the full summary for more details. I will be expanding on this topic with more recently-published research in the coming weeks.

3.   Why We Sigh - A Vice Article

"Breathing isn’t only the automatic exchange of oxygen and carbon dioxide, afterall. The way we breathe is influenced by our emotions and environment, and vice versa."

- Shayla Love, Why We Sigh

This was a fantastic read; I couldn’t recommend it more. I especially enjoyed the short passage about sighing and breathing variability.

I hope you all like it as much as I did.

4. Three Steps to Breathe Better Right Now

  1. Breathe through your nose.

  2. Slow down your breathing.

  3. Make each breath inaudible.

 
 

 
 

1 QUOTE

"How do you identify someone who needs encouragement. That person is breathing."

- Truett Cathy

 
 

 
 

1 ANSWER

Answer: In the atmosphere, nitric oxide is generated from this energetic process.

(Cue the Jeopardy! music.)

Question: What is lightning?

 

 

In good breath,
Nick

P.S. Doesn’t seem like a fair fight.


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