Mindfulness-based interventions 2, cold water immersion 3, and breathing exercises 4 have been discussed as possible approaches to reduce cardiovascular risk and may be used as complementary therapies in cardiovascular prevention. Besides pharmacotherapy and lifestyle changes, additional modalities are gaining popularity as treatment approaches. Despite the availability of established prevention and treatment approaches, CVDs have remained the leading cause of disease burden for decades. In 2019 CVDs accounted for 17.9 million deaths, representing 32% of all deaths across the globe 1. Performing the WHM daily did not exert positive effects on cardiovascular and psychological parameters.Ĭardiovascular diseases (CVDs) are a major cause of morbidity and mortality worldwide 1. Furthermore, perceived stress (PSS), positive affect (PANAS+), negative affect (PANAS−), and subjective vitality (trait (SVSt) and state (SVSs)) was determined. Before and after the intervention, systolic (SBP) and diastolic blood pressure (DBP), pulse wave velocity (PWV), heart rate (HR), root mean sum of squared distance (RMSSD), and standard deviation of RR-intervals (SDNN) were assessed at rest and during a CPT. Throughout the 15 days intervention, the IG performed the WHM daily. Forty two participants were randomized into an intervention (IG) and a control group. This study evaluated the effects of a 15 days WHM intervention on cardiovascular parameters at rest and during a cold pressor test (CPT), as well as on various psychological parameters. But it works.The Wim Hof method (WHM) is a multi-disciplinary approach to physical and mental well-being combining cold exposure, breathing exercises, and meditation. It goes against everything science has ever said. This is the method that Wim teaches his in-person students and is what he uses to take them on a walk up mountains in blizzards wearing just their shoes and shorts. The Wim Hof Fundamentals course takes the regular method and completely pimps it up. Is the Wim Hof Fundamentals course worth it? I'm not going to stop you.īut as someone who used to get sick constantly, this has been a godsend, so I won't be going back. Don't take that as gospel though - if you want to crack on with the animal products, feel free. Wim himself is a vegetarian, which I believe goes to show that it's probably the way to go. This has coincided with switching back to a plant-based diet which I fully recommend if you want to really boost the benefits of the program. After religiously doing the method for a few weeks, probably around week 5, I noticed I was getting off to sleep much quicker and wasn't waking up at all in the night.Īnd finally, since starting on the Fundamentals course, I haven't been ill once. My thoughts usually race around for what seems like forever until I finally drift off. I love sleep, don't we all? But sometimes I find it really hard to nod off at night. It also helped curb my road rage which is a nice bonus. Doing the breathing and the exercises was almost like meditation without having to meditate - if that makes sense? I'm usually a chilled out bloke, but I can get stressed out quite easily. I also noticed that my mood improved greatly too. I love the gym and lift weights 4 days a week, but I had always neglected my cardio, despite needing strong lungs for when I play football.īut as the weeks passed by, I noticed that my breathing was becoming nice and steady, whereas before it had been quite laboured, even when walking around at a leisurely pace. The one thing I noticed more than anything during my time on the fundamentals course was that my cardiovascular performance was absolutely flying. My progressįrom week 1, I could feel the changes already taking place. There's also an option for a stripped back version if you're ever in a rush. With each paid course, you also get a workbook which allows you to log your breath retentions alongside the weekly videos of Wim guiding the class, a 1-on-1 breathing lesson, stretching how-to's and your homework video.
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