A Daily Habit Can Help You Fight Stress and Think More Clearly, Study Suggests

The practice of combining cold exposure and breathing, known as the Wim Hof ​​Method, has gained popularity as a wellness practice, and some research suggests benefits for stress, energy, and mental clarity, although evidence for the treatment of chronic diseases remains limited.

And now, a recent study published in the journal Nature appears to support the technique’s potential health benefits.

The research included more than 400 healthy adults with an average age of 37 years, who practiced the Wim Hof ​​Method (WHM) or mindfulness meditation daily for about a month.

BENEFITS OF COLD WATER: HEALTH GURU AND EXTREME ATHLETE WIM HOF SAYS WE HAVE THE ‘INNER POWER’ TO CURE DISEASES

The WHM practitioners were divided into in-person and at-home groups, where one took ice baths and the other took cold showers.

Participants reported their energy, mental clarity, and stress and anxiety levels. The researchers also measured heart rate, breathing and sleep.

Participants in the breathing and cold group had greater improvements in energy, mental clarity, and ability to manage stress, benefits that were most noticeable immediately after their daily practice.

6 PILLARS OF A HEALTHIER LIFESTYLE IN 2026, FROM EXPERTS IN STAYING YOUNG

The study also found that meditation reduced stress early on, but WHM showed gradual improvements in stress levels over a longer period of time. The differences in measures of sleep, cognition and heart health were more subtle.

The researchers acknowledged that the short study period of 29 days could represent a limitation in measuring long-term impacts.

Participants also knew which group they were placed in, which could have influenced the self-reported results.

“I felt like this was going to make a big difference to people,” Wim Hof ​​told News Digital. “It had a lot of anecdotal evidence, but that doesn’t make it scientific.”

What is the Wim Hof ​​Method?

The Wim Hof ​​Method is made up of three pillars: cold, breathing and mentality.

“It’s a combination of all three… and when they come together, they reinforce each other and become stronger,” he said. “Make good use of the cold and you will bring your immune system, your energy system and your cardiovascular system to an optimal level.” [state]”.

THE TEMPERATURE OF YOUR BEDROOM COULD BE PUTTING YOUR HEART IN SERIOUS DANGER, STUDY WARNS

According to Wim Hof, breathing has been shown to reduce inflammation, which is the main cause of disease. Research has also shown that a change in mindset can rewire the brain to handle stress more efficiently.

Reducing stress levels is crucial to improving health, he noted, since elevated cortisol (the body’s stress hormone) and inflammation are factors that lead to chronic diseases.

The study’s lead author, Dr. Jemma King, from the School of Psychology at the University of Queensland in Australia, said she entered the world’s largest Wim Hof ​​study with a “healthy dose of scientific skepticism.”

A SIMPLE DAILY HABIT MAY HELP RELIEVE DEPRESSION MORE THAN MEDICATIONS, RESEARCHERS SAY

“People are really anxious, they’re really exhausted and the world is very destabilized right now,” he told News Digital. “People are becoming more dependent on healthcare systems, profits continue to increase and people continue to get sick.”

CLICK HERE TO DOWNLOAD THE News APP

“We’re glued to screens; we reach for pills every time life feels hard. And that’s why we really wanted [find out] Is there a better way?”

Although meditation is an important tool for some, an alternative method that involves more activity may be a better option for those with “busy brains,” according to the researcher.

“You’re not sitting there just accepting energy,” he said. “You can face it head on and overcome your aversion to the cold, which is very exhilarating.”

CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER

“If you choose to apply small doses of the right kind of stress, you won’t break down. In fact, it will make you stronger,” King added.

Scientifically, breathing can help remove toxins from the brain, clearing brain fog while also increasing levels of the beneficial chemicals adrenaline and dopamine, he noted.

“We also found something really shocking and unexpected: people who followed the Wim Hof ​​Method were more willing to talk at work,” King shared. “They were more likely to raise difficult issues, have a voice, or take interpersonal risks.”

“If you train yourself to get in the cold water every morning, you cancel out that voice that says, ‘Don’t do that,'” he added. “This bravery, this toughness that you train every morning, begins to appear everywhere in your life.”

CLICK HERE FOR MORE HEALTH STORIES

Starting safely

For beginners, Hof recommends simply taking a cold shower at home, which activates the cardiovascular system and increases energy.

“Take a cold shower, breathe, and suddenly you will feel an awakening of innate power,” he said. “That’s the nervous system and you have control over it.”

According to Harvard Health, cold exposure may not be safe for everyone, especially those with certain cardiovascular conditions, such as abnormal heart rhythms, heart disease, or Raynaud’s syndrome.

Those with underlying conditions should get a doctor’s approval before embarking on cold immersion or another mode of cold exposure therapy, experts advise.

TRY OUR LATEST LIFESTYLE QUIZ

“[For those who] If you have any illness, I recommend that you start with breathing alone,” Hof recommended. “Breathing trains the nervous system, like lifting weights trains the muscles.”

“Know that you are made to have voluntary control over your health, happiness and strength,” he added.