Here's a review that I posted in regards to "The Wim Hof Method" book, and the approach overall.
I'm giving the Wim Hof Method overall 4 stars, and the book itself "The Wim Hof Method" 3.5 stars.
Overall, I really do like the WHM and admire how Wim Hof was able to simplify a good number of practices and philosophies into a coherent system with three main 'pillars'- these being Cold Exposure, Breathwork, and Mindset. He draws on his years of experience and experimenting with yoga, breathwork, pranayama, mindset, extreme temperature exposure and pushing the human body to its limits. Wim Hof himself is really a character and quite unique in terms of his own personal story, challenges, and ability to transcend physical challenges.
I tried the system out myself, and it really did produce some positive effects that assisted on other fronts, such as with meditation, energy levels, overcoming fixed beliefs, and stress management. I've maintained the practice of having a cold shower each day, and also the breathing technique that WHM uses. I love the use of simplified postures such as the horse-riding stance, and a basic set of hatha yoga moves that support the practices.
THAT SAID, there are some hidden issues with the system that need to be better explained (both in the book and otherwise such as on YouTube). Chiefly, the breathing technique is an energising, sympathetic nervous system type breathwork practice that is pretty much hyperventilation with some breath holds. If someone is prone to anxiety or generally over-active, then this will exacerbate that condition even more. Doing the breathing at night also ramps up one's energy levels, which isn't the best thing when trying to wind down. It really needs to be tempered with down-regulating the breath, and is better explained by a qualified breathwork practitioner. Wim Hof's own background is heavily influenced by Hatha Yoga and he details the years of practice that he himself undertook prior to and during the development of his whole method. The fact that WH is well versed in advanced yoga doesn't mean every beginner off the street is going to be aware of the subtle requirements for doing pranayama and breath holding practices. I do like that these practices have been simplified, but one needs to ensure that the overall context of this being a serious yoga practice isn't lost.
The cold exposure therapy section of the method is explained well, and generally can't cause too much damage by having a short cold shower burst at the end of a warm shower. As usual though, people take this too far, and stories of people sitting in ice baths for long periods of time well past the 30 minute mark etc., in the hope that this can somehow improve on the benefits, end up crashing and burning. Wim Hof does lay out many of the safety concerns for this aspect of the method, and the more extreme practices are best done under supervision.
The final aspect, being the "Mindset" is really a combo of mindfulness and concentration skills building that is done with the breathwork, and also including some visualisation (for health benefits), and busting fixed beliefs and limiting ideas. There's no sophisticated structure of exploration of meditation or mindfulness per se, but it's a start for most people who would otherwise have zero interest or idea about mindfulness or breath awareness. Although the breathwork technique does include 'emotional management and regulation', a lot more needs to be done or included apart from the simple WHM breathing technique to really understand how emotions, trauma and mindfulness of feeling sensation works. Further, there's a danger, especially in the book, that readers may take on board the idea that the WHM is going to solve every health issue, including mental health issues and depression, which require a LOT more intervention than just yoga, breathing and exercise. There is a chapter at the end of the book that details practices and lines of thought more along Patanjali's thinking about sequential yoga and meditation practice. Again, WH has done a good job of simplifying (perhaps over simplifying) the key points in the philosophy and how it needs to be brought back to one's direct practical experience-- which can be done via breath work, some basic asana movements, cold and temperature exposure, and even some seated internal concentration practices (such as breathing while focusing on inner visual fields).
The BOOK itself isn't too bad, but does contain a lot of repetition and personal anecdotes from Wim, along with the constant citing of "scientific proof" and "scientific experiments". Hard core scientific people aren't going to be very impressed with the constant talk of the method being backed up by science, although some of the university studies and explorations done by Wim Hof himself do lend credence to the method. In some parts, the book can become laborious to get through, since large chunks appear to be Wim Hof motivating the reader to do the same things he mentions in virtually every other chapter. On the good side, there are little exercise sections that have some steps written down for the reader to try out on particular situations, such as improved sport performance, emotional regulating, mindfulness of bodily sensations etc.
As has been mentioned in many of the WHM book reviews, one is much better off downloading and following the App for guided instructions or listening to online content on either the official website, podcasts or YT. Wim Hof has been quite generous in providing lots of free content online outside of paid courses.
In summary, I really admire Wim Hof, and his approach in simplifying some very advantageous practices that can boost one's energy, health, and outlook. He's a really unique guy with a burning desire to better humanity, and he doesn't seem to have let all the fame get to his head (or ego).. as far as I can tell. The method can serve as an excellent into for someone to explore more in-depth areas of yoga, breathwork, meditation and natural health. Many have benefitted from these exercises. That said, there needs to be some discernment on the part of the individual for how much tolerance they have with the exercises, and how they can be adapted to one's personal situation so as not to cause more harm than good.
Related website for the official course:
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