Wim Hof Method: How Does it Work - 2025 Update
I've been practising the Wim Hof Method on and off for a few years now, and it’s something I genuinely enjoy. At one point, I even made a few follow-along videos using the kind of music I love — a blend of electronic and tribal sounds.
What keeps me coming back is how the practice makes me feel. During the breath-holds, I often feel quite “high” — light, buzzy, expansive — and afterwards, there’s this mellow calm that settles in. But lately, I’ve been wondering: Does it actually work? And what does “work” really mean in this context?
There’s one fairly famous study where Wim Hof Method participants were injected with an E. coli endotoxin. Compared to the control group, they showed a reduction in the negative symptoms — fever, headaches, nausea — thanks to a flood of adrenaline and anti-inflammatory signalling.
But more recently, I’ve been hearing people talk about dipping oxygen saturation below 80% during the breath-holds, known as intermittent hypoxia. At a friend’s house, he clipped a pulse oximeter to my finger mid-session — and I watched it drop in real time. That moment really sparked my curiosity. What’s going on here, and is it safe? More importantly, what might it be doing to the body on a deeper level?
Adrenaline Release During Wim Hof Breathing:
As explained — or at least clarified — by Andrew Huberman, Wim Hof Breathing (or cyclic hyperventilation) essentially excites the body, triggering a surge of adrenaline (epinephrine). This flood of stress hormone activates the sympathetic nervous system — our body’s built-in “fight or flight” mode.
What’s fascinating is how this activation seems to have an immune-modulating effect:
It suppresses pro-inflammatory cytokines, potentially reducing inflammation.
It increases anti-inflammatory cytokines, helping to promote a more balanced immune response.
This was most clearly demonstrated in a 2014 study, where WHM practitioners were shown to voluntarily influence their autonomic nervous system — something we’re usually told is automatic and outside our conscious control. By doing so, they appeared to reduce the negative symptoms triggered by an E. coli endotoxin. The implications are wild: that your breath might allow you to steer your immune system, at least in part.
That said, it’s worth adding a note of realism here. While the 2014 study is compelling — and often cited — if you go digging on PubMed, it’s not like there are loads of studies confirming this effect, or at least not with definitive, large-scale outcomes. The existing research is promising, but still fairly early-stage. A lot of the broader claims around WHM are supported by anecdotal evidence or smaller, focused studies. So while the potential is real, the science isn’t yet “settled” in a clinical sense.
Exploring Intermittent Hypoxia
I have to say, I like the sound of this whole phenomenon — which is partly why I’m writing about it in the first place. There’s something about the idea that you can influence deep biological systems with just your breath that really sticks with me. And honestly, when we believe in something, it often seems to work better for us.
This isn’t just woo — there’s science behind it. Psychologists like Dr Alia Crum and Dr Ellen Langer have explored how mindset can shape physical outcomes. One of my favourite examples is Langer’s hotel maid study. She took two groups of maids doing the exact same work: one group was told it was just part of their job, the other was told their daily routine counted as exercise. The second group — the ones who believed they were exercising — ended up getting healthier and even lost weight, without changing a thing about their routine. That’s the power of the mind-body connection.
So, back to intermittent hypoxia.
After doing a breathwork class with my friend, he showed me the data from a pulse oximeter I’d worn during the session. Sure enough, during the breath-holds, my oxygen saturation dropped below 80%. I could feel something happening in my body — that floaty, almost meditative state — but now I had numbers to go with the feeling.
Why does 80% Oxygen Saturation matter?
This threshold isn’t arbitrary. Here’s what the research suggests might be going on during these brief, low-oxygen windows:
Red blood cell production is stimulated through increased erythropoietin (EPO), boosting your blood’s capacity to transport oxygen.
Mitochondrial efficiency improves, meaning your cells get better at using oxygen to produce energy — with less metabolic waste.
Capillary density increases, which enhances circulation and helps deliver oxygen more effectively throughout the body.
In other words, by flirting with oxygen deprivation in a safe and controlled way, you’re nudging your body to adapt — kind of like what happens when you train at high altitude. It’s not just about enduring the breath-hold; it’s about what your physiology learns from that temporary stress. That’s the shift: you’re not holding your breath against your body, you’re working with it.
Safety Considerations with Wim Hof Breathing
While the Wim Hof Method offers some genuinely fascinating physiological benefits, it’s crucial to practise it safely. This isn’t just a disclaimer — there are real risks if it’s done in the wrong context.
Avoid combining breathing exercises with water: There have sadly been cases of individuals losing consciousness and drowning after doing WHM breathing near or in water. In one tragic instance in 2022, a 17-year-old girl in California drowned, and her family linked it to breathwork in a pool. Even seasoned practitioners can black out unexpectedly — it’s not worth the risk.
Be cautious with cold exposure: Cold therapy is part of the WHM package, but diving into freezing water isn’t for everyone. Sudden cold exposure can trigger heart issues, especially if you have underlying conditions or aren’t acclimated. Always ease in gradually, and ideally, do it with supervision or guidance if you're new.
TL;DR — Don’t do breathwork near water. Don’t do it while driving. Respect the method.
Try One of EARTHY30’s Videos
If you’re already experienced in breathwork and want to go deeper, check out this video I made on YouTube. It’s four rounds of 30 breaths, with breath-holds that get progressively longer. The music is professionally mastered with a tribal-electronic vibe — something to help you really drop in and get out of your head.
Enjoy the ride — and don’t forget to lie down.
