Ice-cold plunges and breath-holding: Does the 'Wim Hof method' do anything?

Can breathing exercises and ice baths make you a better, healthier version of yourself? Scientists have found there may be some benefits — but ultimately, the jury is still out.

A new review of research focuses on the "Wim Hof method," a regimen of breath-holding and cold exposure promoted by Dutch athlete Wim Hof, nicknamed "The Iceman" for performing athletic feats in extremely cold temperatures. Hof's website describes this method as having myriad benefits, such as increased willpower; fat loss; a "fortified" immune response; "balanced" hormones; and reduced iNFLaMMAtion.

However, the new review finds there is limited evidence for these purported benefits. Although some research hints that Hof's methods might reduce inflammation, according to the review authors, the studies done to date are simply not high-quality enough to answer the question of whether the Wim Hof method does any good.

"Due to the low methodological quality and small sample sizes, caution is necessary when interpreting the findings," study author Omar Almahayni of Warwick Medical School in the U.K., told Live Science. "While some positive effects are observed, such as attenuation of iNFLaMMAtion, the overall benefits remain uncertain."

Related: 'If you don't have inflammation, then you'll die': How scientists are reprogramming the body's natural superpower

Reviewing the Iceman's methods

Hof's method involves three activities: breathing exercises consisting of 30 deep breaths followed by a period of breath-holding; exposure to cold; and meditation focused on increasing willpower.

Separately, some of these strategies have been shown to have psychological or physiological effects. Mindfulness-based therapy, which incorporates meditation, can reduce anxiety, depression and stress, according to a 2013 review of more than 200 studies. Breathing exercises can have a small-to-medium effect on some people's stress levels, according to a 2023 review of 12 studies.