BH also triggers the so-called “diving response” ( Foster and Sheel, 2005), which includes bradycardia, peripherical vasoconstriction, increased blood pressure, and contraction of the spleen ( Dujic et al., 2011). Thus, in the WHBM, the BH-induced CO 2 retention would counter the HV-induced respiratory alkalosis. The effects on the performance of HV, combined with BH, as done in the WHBM, have not been investigated yet.īy itself, BH drives the reaction sequence H + + H C O 3 - ↔ H 2 C O 3 ↔ H 2 O + C O 2 more to the left, inducing a respiratory acidosis ( Pflanzer, 2004). This respiratory alkalosis may improve anaerobic performance by compensating exercise-induced metabolic acidosis ( Jacob et al., 2008). HV induces hypocapnia and drives the reaction sequence H + + H C O 3 - ↔ H 2 C O 3 ↔ H 2 O + C O 2 more to the right, elevating blood pH ( Saladin and Miller, 2004).

However, studies have shown that HV, which is part of the WHBM, can improve anaerobic performance ( Ziegler, 2002 Sakamoto et al., 2014 Jacob et al., 2015). While the WHM seems to present interesting benefits, there is virtually no published research on its effects on sport performance. Many athletes have adopted the WHM, such as the tennis player Novak Djokovic ( Novak Djokovic on Instagram: how did we do?…, 2021), the surfer Kelly Slater ( Kelly Slater's Bizarre, Daredevil-Inspired Breathing Technique, 2021), the American football punter Steve Weatherford ( Hof, 2020a), the rower Janneke van der Meulen ( Hof, 2020d), the UFC fighter Alistair Overeem, and the big wave surfer Laird Hamilton ( Hof, 2021). The latter would include faster recovery from physical exertion, heightened focus and mental composure, and increased muscular endurance ( Hof, 2020d).

The WHM allegedly provides benefits such as stress reduction, enhanced creativity, more focus and mental clarity, better sleep, improved cardiovascular health, and improved exercise performance ( Hof, 2020b). This is a combination of breathing exercises, repeated exposure to cold, and mental commitment ( Hof, 2020e). He attributes these feats to training with his Wim Hof Method (WHM). He has accumulated 20 “world records” for feats such as standing in a container while covered with ice cubes for 2 h, climbing Mount Kilimanjaro in shorts, swimming 60 m underneath ice, and running a half marathon barefoot on snow and ice north of the Arctic Circle ( Hof, 2020c). Wim Hof is a Dutch athlete, nicknamed “Iceman” for his ability to withstand freezing temperatures. These findings indicate that despite large physiological effects, a single WHBM session does not improve anaerobic performance in repeated sprinting exercise. Upon completion of RAST, 8 min cumulated expired carbon dioxide volumes in the WHBM and HV were greater than in SB, suggesting lingering carbon dioxide stores depletion. Upon the last HV in the WHBM and HV conditions, end-tidal CO 2 partial pressure (PETCO 2) values were 19 ± 3 and 17 ± 3 mmHg, indicative of respiratory alkalosis with estimated arterial pH increases of +0.171 and of +0.181, respectively. Finger SpO 2 dropped to 60 ± 12% at the end of the BHs. Despite large physiological effects in the SpO 2 and expired carbon dioxide (VCO 2) levels of both HV and WHBM, no significant positive or negative condition effects were found on RAST peak power, average power, or fatigue index. Gas exchange, heart rate, and finger pulse oxygen saturation (SpO 2) were monitored. Fifteen amateur runners performed a single WHBM session prior to a Repeated Ability Sprint Test (RAST) in comparison to voluntary HV or spontaneous breathing (SB) (control) in a randomized cross-over design. We determined the feasibility of implementing a single WHBM session before repeated sprinting performance and evaluated any acute ergogenic effects. It has been increasingly adopted by coaches and their athletes to improve performance, but there was no published research on its effects. The Wim Hof breathing method (WHBM) combines periods of hyperventilation (HV) followed by voluntary breath-holds (BH) at low lung volume.

3Swiss Athletics, Haus des Sports, Ittigen, Switzerland.

2School of Health Sciences, University of Applied Sciences and Arts Western Switzerland, Lausanne, Switzerland.

1Institute of Sport Sciences, University of Lausanne, Lausanne, Switzerland.

Tom Citherlet 1 * Fabienne Crettaz von Roten 1 Bengt Kayser 1 Kenny Guex 2,3

Wimhof daily schedule pdf