Posted on 03/31/2024 8:57:18 PM PDT by ConservativeMind
The Wim Hof method may produce a beneficial anti-inflammatory response characterized by increased epinephrine levels and a reduction in pro-inflammatory cytokines, according to a systematic review published in the open-access journal PLOS ONE.
The Wim Hof method is touted by founder and extreme athlete Wim Hof as a practical way to improve physical and mental health. It consists of three pillars—the Wim Hof breathing method, cold therapy, and commitment.
Several studies have assessed the impact of the Wim Hof method on immune and stress responses, exercise performance, and psychological responses, but independent studies are generally too small to draw clear conclusions. No one has synthesized the results of these studies to identify consistent trends.
In this systematic review, researchers evaluated both physiological and psychological outcomes of the Wim Hof method across eight trials. The most prominent changes were seen in stress and anti-inflammatory response parameters.
Multiple studies found significant increases in epinephrine, a stress response hormone. Two studies found significantly lower levels of the pro-inflammatory cytokines TNF-ɑ, IL-6, and IL-8 and higher levels of the anti-inflammatory cytokine IL-10.
(Excerpt) Read more at medicalxpress.com ...
How is it known to be the breathing and not the cold?
pong
I’ve been studying the “Science of Breath” for many years. The difference between this method and most other methods is the period of holding the exhale. This is very beneficial to the body, but it is especially beneficial spiritually.
When I’m presenting on this topic, I do a demonstration with couples having them hug each other first by holding an inhale, and then by hugging while holding the exhale. The difference in a person’s ability to connect with their partner is very profound.
I have also found this to be true in prayer. Prayer has more profound results when you hold the exhale. If you really want to feel the difference, pray while holding the exhale while you are standing in the shower.
When a person holds the inhale, it’s as though they are full of themselves and have no room for other people or God. It’s as though holding the inhale inflates the ego.
To further enhance the influence of prayer, fasting changes the body chemistry in several ways that increases effectiveness. Ketosis causes a decrease in CO2 accumulation in the body that extends the ability to hold the exhale.
Scientific studies have shown that long inhales with short exhales energies the body, while long exhales with short inhales relaxes the body. I first discovered this many years ago when I was very thin and a daily runner. The breathing change helped me on the long hills. Articles on this were published more recently by a holistic psychiatrist at Columbia University School of Medicine, Dr. Brown.
I think it is both... I joined a family in their daily hot sauna and then jumping into the cold lake water in Northern Finland. It was a bit odd as everyone was totally nude, from grandmother to grandchildren. And, as you looked around the lake, so was everyone else. The people were very healthy into old age.
I suspect you’re right.
And no question, everyone from runners to meditators to hynosees to yoga practitioners has practiced and experienced the effects of short and long inhalations and exhalations.
But a study that confounds multiple practices doesn’t show much about any of the practices individually.
Thanks. I was wondering if anyone who posted here has actually tried breathing techniques. I have done only a little. Only enough to say I have tried.
Here's my anecdote: I have been using Wim Hof's techniques for a few years now. I learned about Wim while searching for a solution to the psoriatic arthritis inflammation destroying my joints and making a disgusting, painful mess of my skin.
I started with the breathing. That helped. It took a while to include the cold exposure but once I did it made a huge difference.
Along with some changes to my diet, it worked. Wim Hof Breathing and a cold finish to my shower are now regular parts of my routine. Living in Alaska makes the cold part easier but no less unpleasant to get started. Two minutes in a really cold shower will do the trick.
Ha—living in Alaska, you’ve got to be braced for the cold exposure already!
True. Winter time all I have to do is not put a coat on when I take the trash out.
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