Wim Hof Method vs Oxygen Advantage Method

Breath work for health and sports performance is enjoying unprecedented popularity. But with so many courses and books available, how do you choose? The obvious answer might be to look for training that’s well established and backed by scientific research. But even then, there are several options.

One question we hear all the time is, “What is the difference between the Oxygen Advantage and the Wim Hof breathing method?”

Some of the Oxygen Advantage Instructors practice (and teach) both methods, So let’s take a closer look at the Wim Hof breathing technique and check out the similarities and differences between Hof’s ideas and The Oxygen Advantage.

THE WIM HOF BREATHING METHOD

WHO IS WIM HOF? THE SCIENCE, THE METHOD AND THE MAN BEHIND THE “ICEMAN” CRAZE

Eyes glistening intently beneath bushy eyebrows and a trademark woolen hat, Wim Hof is a man of extremes. He’s an extreme athlete, and his Wim Hof method, on the surface, seems drastic. Deliberate hyperventilation, prolonged breath holding, ice baths and meditation — it’s infinitely “Instagrammable.” Add Hof’s own charisma and drive, and it is hardly surprising that his method is endorsed by celebrities like Ben Fogle, Russell Brand and Bear Grylls, and that his books have become bestsellers. As Hof’s own publicity says, he’s gone from “circus act to scientific breakthrough and global health leader.”

Wim Hof breathing is very different from the science of functional breathing taught in Oxygen Advantage. But both schools have things in common. Both take ideas from ancient yoga and the breath control methods of Pranayama. Both provide a gateway to the autonomic nervous system, potentially reducing inflammation and reversing the effects of chronic stress on the body. And, on a deep level, Wim Hof and Oxygen Advantage’s Patrick McKeown have the same primary motivation — to communicate the power of breathing to as wide an audience as possible, so that more people can begin to take control of their own mental and physical health.

Hof says, “My mission isn’t about me, or about the scientific studies… [It] is to help people all over the world, just like you, to live healthier, stronger and happier lives.”

Hof is a man on a mission. His passion is, in part, driven by the suicide of his wife. She suffered from schizophrenia and depression, and Hof believes she could have been helped by the knowledge he shares. He’s deeply invested in transcending the limits of the human body and mind. A powerhouse of enthusiasm, he exudes conviction that his method can change the world, one breath hold, one cold shower at a time.

But is he right?

WHAT THE RESEARCH SAYS

As a 2014 study found, this “good stress” works in several ways. Researchers injected 12 Wim Hof method practitioners with an endotoxin while the subjects practiced the breathing technique. Participants’ blood became alkaline during the forceful breathing, and acidic when the breath was held. Multiple rounds of Wim Hof breathing were performed, with the participants’ blood oxygen saturation lowering every time.

The results showed that all 12 practitioners were able to voluntarily control their sympathetic nervous system and immune response. Anti-inflammatory mediators increased by around 200%, and pro-inflammatory mediators decreased by approximately 50%. Researchers concluded that Hof’s breathing method may be beneficial in “conditions associated with excessive or persistent inflammation, especially autoimmune diseases” (Kox et al., 2014). Since the negative long-term effects of inflammation on the body are implicated in the onset and progression of many diseases, this finding is significant.

The breathing method also has physical effects in terms of the level of adrenaline in the blood. The 2014 Kox et al. study reported marked increases in adrenaline. Adrenaline can have many positive “side effects,” including better pain resistance, increased antioxidant levels, better circulation, more oxygen to cells, and sharper mental function.

Another more recent study, from 2018, is relevant to the commitment/meditation/concentration pillar of the Wim Hof method. Known as the “Brain Over Body” study this research aimed to uncover the brain function that allows Hof to withstand extremes of cold temperature exposure.

During the trial, Hof was dressed in a temperature-controlled suit (the type worn by firefighters to withstand extremes of heat). Researchers wired him up to an fMRI and a PET scanner (both types of functional imaging device). This time, Hof was unable to do the breathing exercises, but findings showed activation in areas of his brain linked with pain suppression, wellbeing and self-reflection (Muzik et al., 2018).

You can find an extensive, objective review of the scientific research into Wim Hof’s method on the YouTube channel MedLife Crisis, which is run by medical doctor, cardiologist and academic, Dr. Rohin Francis. You can also download a free e-book from Wim Hof’s website.

WHEN SHOULD YOU PRACTICE THE WIM HOF GUIDED BREATHING METHOD?

Wim Hof suggests that you practice the breathing exercise for 20 minutes every morning. During the rest of the day, remember to bring your attention to your breath. Focus on deeper breathing from the diaphragm. As you progress with the morning practice, you can use the breathing in different ways, at your own pace. Hof is clear that in order to get the most benefit, his method should be applied within your daily life.

WHAT ARE THE BENEFITS OF THE WIM HOF METHOD? (COLD SHOWER BENEFITS AND DOES THE WIM HOF METHOD WORK?)

There are many benefits from practicing breathing exercises. Wim Hof breathing it self leaves you with a euphoric sensation, not unlike the feeling you get after taking a dip in ice-cold water. Cold therapy has much to recommend it, from quicker athletic recovery to reduced inflammation and steely willpower. And it’s no secret that meditation has myriad benefits. During meditation, the body gets rid of stress hormones such as cortisol and releases feel-good hormones like serotonin and dopamine.

A new study from RMIT University surveyed people worldwide to ask about the benefits they experienced. More than 3,250 people from different countries and backgrounds responded, providing a window into trends and patterns in physical and mental health. Survey respondents reported benefits including better energy, less stress and anxiety, and improved mental focus and mood. There were also positive responses from people with insomnia, arthritis, depression and chronic pain.

Wim Hof boasts an extensive list of benefits. Some of these are scientifically proven, while others are based on empirical evidence from practitioners.

WHAT ARE THE RISKS OF THE WIM HOF BREATHWORK TECHNIQUE?

IS WIM HOF BREATHING SAFE?

The method may look extreme, but under normal circumstances, it is perfectly safe. Scientists don’t yet have data about its long-term effects on health, but research so far is positive.

THERE ARE A FEW EXCEPTIONS:

• Never practice breath holds after hyperventilation in or near water. There have been fatalities caused by shallow water blackout.
• Acute respiratory alkalosis can cause serious symptoms. Only practice the
  breathing method as instructed. You should not attempt to spend longer than necessary in an alkaline state.
• Do not practice if you are pregnant. Breath holding to achieve hypoxia could harm your unborn baby.
• Hof advises against practicing cold therapy if you are unwell. It is not a good idea to add further stress to your body if you’re fighting illness.

You can find more support in Hof’s safety video. The main point he makes repeatedly is that, despite the outward extremes of his method, you should always listen to your body and go slow.

If you experience anxiety, panic attacks or fear of suffocation, you may find that hyperventilation and prolonged breath holds trigger your symptoms. Many people find Wim Hof breathing helps with anxiety, but you may like to explore gentler breathing protocols like Buteyko breathing or the Oxygen Advantage functional breathing method.

THE OXYGEN ADVANTAGE® BY PATRICK MCKEOWN