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Wim Hof developed a unique approach that combines breathing, meditation and gradual exposure to the cold, known as the "Wim Hof method". Through this technique, Hof states that we can learn to control our autonomous nervous system and strengthen our ability to resist stress and disease. Its approach has become increasingly popular around the world, with thousands of people who practice the Wim Hof method to improve their health and well-being.

Cold stimulates the cardiovascular system and helps to control stress. Combining exposure to cold, meditation and breathing can control the nervous system Autonomous, the endocrine system and the immune system. Increasing the alkalinization and disinflammation of cells.

According to scientific analysis, Wim Hof or Wim Hof Method (WHM) generates an stress-induced analgesic response. Forced breathing results in an increase in sympathetic inervation and glucose consumption in the intercostal muscle, which generates heat that dissipates in the lung tissue and heats circulating blood in the pulmonary capillaries. (1)

You have a free course on your site so people can try it.

www.wimhofmethod. with (WHM)

The method implies three "pillars", cold therapy, breathing and meditation.

Breathing

There are several variations of the breathing method. The basic version consists of three phases:

1. Controlled breathing: The first phase involves breathing cycles from 30 to 40. Each cycle goes as follows: breathe deeply, filling the lungs. Suelta the air without force and repeat this cycle between 30 and 40 times. According to Hof this form of hyperventilar

2. Retention of breathing: After these controlled hyperventilation cycles, take one last breath and expel all air. Do not abruptly empty the lungs, let the air out until you need to contract the diaphragm to expel more air. Controls breathing until you feel an impulse to breathe again (from 1 to 3 minutes).

3. Recovery breath: After a strong breathing impulse, one must take an air load to fill the lungs. Keep your breath 15 or 20 seconds and let it go.

This method was adopted by a large number of celebrities:

• Noval Salisbury

• Gianluca Vacchi

• Mariano Martinez

Finally, Wim Hof clarifies that we are the drivers of our body, spirit and systems. We have control of our happiness, mind, well-being and health.

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Physical effects (2)

1- Hyperthermia: The cold application generates vasoconstriction (decreasing the caliber of veins and arteries), thus making blood circulation difficult. By failing to apply it, a kind of towing effect is produced. The vessels again have their normal flow and blood circulates normal. That is, a hyperthermia (increasing blood supply to the area). More blood supply, greater amount of oxygen and this decreases the “stars” of the cardiovascular system, feeding the fatigue mediated by the central nervous system.

2- Metabolites: The application of cold facilitates the mobilization of metabolites produced by physical effort, improving physical recovery.

3 Parasympathetic system: Cold water printers and ice baths activate the parasympathetic nervous system (part of the autonomous nervous system that is responsible for the production and restoration of body energy). This situation is associated with the improvement of long-term physiological recovery and seems to improve performance in multi-day competitions.

4-1997, point 1.4.14 Tecidual Danho: Just as cold seems to not improve the muscle repair processes in strength exercises based on eccentric contractions of a concrete muscle, it seems to have good results in the muscle repair processes in endurance exercises in which the whole body participates.

Posology (dose and administration) (3)

You don't need baths to be as “helmed” as we think. A meta-analysis of 9 studies and 169 athletes determined that to reduce muscle pain water should be between 11 and 15oC and immersion should be between 11 and 15 minutes.

Side effects and contraindications (4)

These techniques are performed by athletes who are under strict medical control. And should not be performed without medical and professional control.

Of course, we should pay attention to any symptom of hypothermia (although with a duration of 15 minutes it is very difficult to reach that extreme). In this case, we must immediately stop the cold bath.

The symptoms of hypothermia are:

• Sonolence

• Debility and loss of coordination

• Piel pale

• Confusion

• Uncontrolled speech

• Slow heart or respiratory rate

It is recommended to protect the genitals and toes and hands in the ice baths with neoprene clothing, to minimize the effects of cold in these zones.

BIBLIOGRAPHY

(2) Post-exercise cold wáter immersion attenuates acute anabolic signallin abd long-term adaptations in muscle to strength training. Llion A. Roberts et al., Journal of Physiology 2015.

(3) The physiology of post-exercise cold water immersion. Ihsan, Watson & Abbiss, Sports Medicine 2016.

(4) Can water temperature and immersion time influence the effect of cold wáter immersion on muscle soreness? A. Flauzino Machado et al., Sports medicine 2015.