A systematic review of scientific studies on the Wim Hof method of cold water therapy found the quality of the research inadequate to support most claims of effectiveness without addition investigation.
Anyone who wants to try cold water therapy at home should do so carefully, and only after a thorough medical checkup.
Hof attributes his success to his training method, which focuses on a commitment to practicing cold water therapy with a specific form of breathing. The training reduces stress, improves sleep, bolsters the immune system, and increases energy, focus and willpower, In addition, Tipton said, studies in the review did not compare the impact of ice water with any other physical activity such as indoor swimming, yoga or walking.
Yet the popularity of cold water therapy has exploded, with many people immersing themselves in home-based ice baths and cold showers as well as open water swims and dips, Tipton said. Acclimate to the water by starting the process in warmer weather. As the water becomes colder, enter slowly, allowing the shock to dissipate before submerging your body. Avoid holding your breath; don’t stay in colder water longer than 10 minutes; and don’t rely on how you feel, as that can be “dangerously unreliable,” Tipton said. If you get into trouble, float on your back.
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