Wim Hof, popularly known as "The Iceman," is a Dutch extreme athlete and motivational speaker known for his ability to withstand extreme cold temperatures.

Published in the journal PLOS One, the analysis states that the quality of the studies is very low, which calls for caution when interpreting the results. While Hof attributes his success to his training method, which includes practicing cold water therapy with a specific form of breathing, the research does not provide substantial evidence to fully validate his claims.

The review examined eight randomized clinical trials, which are considered the gold standard of research. However, the small sample size of mostly male participants ranging from 13 to 40 in each study hinders the ability to generalize the results to other populations. In addition, the studies did not compare the effects of ice water with any other physical activities such as swimming, yoga, or walking, according to Professor Mike Tipton, a cold water survival expert from the University of Portsmouth in the United Kingdom.

The findings also indicate that more research of higher quality would be necessary to verify the promising anti-inflammatory effects of a combination of cold water immersion and the Wim Hof breathing method. Tipton emphasizes that the scientific evidence is too weak and biased to conclude what the Wim Hof method actually achieves, and highlights the importance of caution when practicing cold water immersion.

Moreover, other health benefits listed on Hof's website, including improving sports performance, reducing recovery time after workouts, improving blood pressure, and providing relief from various conditions such as arthritis and autoimmune disease, have not undergone scientific validation in large, clinical trials.

Submerging the body in cold water poses risks and is not advised for individuals with certain medical conditions, including asthma, high blood pressure, cardiac rhythm disturbances, diabetes, seizure disorders, and a family history of sudden cardiac death.

Despite these limitations, cold water therapy has gained popularity, with many individuals engaging in home-based ice baths and cold showers, as well as open water swims and dips. Tipton views this trend positively, as long as it is done safely, promoting physical activity in a time of increasing illness associated with a sedentary lifestyle.

For those interested in trying the Wim Hof method, Tipton recommends getting a thorough medical checkup, swimming on a beach with lifeguards, checking the forecast to avoid dangers such as rip currents, and acclimating to the water gradually. Safety precautions should be taken, such as not holding your breath, limiting time in colder water to 10 minutes, and avoiding relying solely on how you feel, as it can be "dangerously unreliable." In case of any trouble, floating on your back is advised.

As further acknowledgments of the need for more high-quality research, a spokesperson for Hof expressed their commitment to collaborate with the scientific community in conducting larger and more inclusive studies to address concerns and substantiate the promising effects claimed by the Wim Hof Method.

While more research is needed to better understand the potential benefits and risks associated with the Wim Hof method and cold water therapy in general, individuals are urged to approach these practices with caution and seek professional advice to ensure their own safety and well-being.