Although a lot of physical communication takes place during stress, in many cases it is only at a late stage that the physical signals are identified as a result of everyday stress. In the case of emotional effects, which can also manifest as sadness, anger or aggression, stress is more easily suspected. When searching for guides on how to gain mental strength, it should therefore come as no surprise that the first “hits” on the net all deal with the modulation of thoughts. Cognitively coming to terms with one’s limits requires a lot of patience, and possibly a psychologist or coach as a sparring partner in order to develop more strength. It is usually a matter of changing one’s attitude, sometimes also one’s lifestyle. This can be a very complex task. A different or possibly complementary approach is taken by Wim Hof aka “The Iceman”.

Wim Hof explains his breathing technique to anyone who wants to know more in a free “mini-class“, a compact online video:

• Inhalation should be deep into the abdomen, chest and head, followed by relaxed exhalation.
• These intensive breaths should be taken 30 times in a row.
• The body may start to tingle. Dizziness may occur. Therefore, it is better to do the exercise lying down.
• After the 30 breaths, it is important to hold your breath for as long as possible, preferably for two minutes.
• Initially this may fail. But there is usually an improvement in sight as early as during the second round.
• Anyone who feels the urge to breathe should do so and then hold the inhaled air again for as long as possible.

Then the second and third round commence. The result of the breathing exercise is a better oxygen supply to the cells. The blood pH rises briefly, i.e. the blood becomes more alkaline. This is a signal for the immune system and also for the nervous system. They become active and awake.

While the breathing exercise sounds still relatively feasible, the topic of cold adaptation rather makes the hairs on the back of one’s neck stand up. In the “mini-class”, Hof shows how he does it:

• First, take a warm shower to allow the many miles of vessels in our body to dilate. The tissues are well perfused with blood.
• Then reduce the water temperature – ideally to 12 to 13 °C (53 – 54 °K).
• Carefully immerse yourself in the cold water with your hands and feet, later with your back.
• It would be good to hold out for two minutes. Each day a little longer.

The cold triggers physical stress. The vessels become narrower. The pulse, the heart rate drops. Cold adaptation trains the body to handle this stressful situation.

The third pillar of the Wim Hof method seems to be less specific, yet the decisive key to success. The expert appeals to use one’s own will and to focus in order to be able to successfully counter stress factors. According to Hof, thinking is one’s own tool, the neurological muscle. He sees the cold as a teacher. For according to him, the cold is a stressor just like e.g. emotional stress. Focusing the mind makes it possible to cope better with stress. The Wim Hof method has been trending for some time, so there are not only field reports^2,3 but also research papers on the effects of this method.^4,5

Anyone who feels stressed in everyday life and can hardly change their situation in the short term could start an individual experiment. Good advice even for the non-stressed, it seems. It is easy to do – even for warm-bathing wimps.

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