The Effects of Meditation, Breathing Exercises, and Cold Exposure using the Wim Hof Method on the Autonomic Nervous System: A Systematic Review

A systematic review of five studies found that the Wim Hof Method—combining meditation, breathing exercises, and cold exposure—affects the autonomic nervous system. One study showed that the exercises reduced perceived stress. Two articles reported that young individuals practicing the method recovered more quickly from flu-like symptoms induced by bacterial endotoxins, including shivering and headaches. Two other studies indicated positive influences on the autonomic nervous system, suggesting potential benefits for managing autoimmune diseases. The exercises were notably effective in reducing symptoms of autoimmune diseases, and the findings suggest that the method may help improve or manage such conditions.

Study at a glance

Abstract

Objective Research has shown that exercises using the Wim Hof Method can positively affect the immune system. Therefore, this study aims to systematically review the impact of meditation, breathing exercises, and cold exposure using the Wim Hof Method on the autonomic nervous system. Methods This study is a systematic review. The number of articles in this field is limited. The search, conducted in both Persian and English, covered the period from 2013 to 2024 and included databases such as WoS, Civilica, ISC, PubMed, Scopus, and Google Scholar. Ultimately, 5 relevant articles were reviewed and analyzed. Results One study revealed that exercises incorporating this method effectively reduced perceived stress levels in participants. Additionally, two articles provided compelling evidence that young individuals practicing the Wim Hof Method experienced significant recovery from flu-like symptoms induced by bacterial endotoxins, such as shivering and headaches. Two other studies indicated that exercises associated with the Wim Hof Method positively influence the autonomic nervous system, suggesting potential benefits in managing autoimmune diseases. Conclusion These exercises were notably effective in reducing symptoms of autoimmune diseases. The results indicate that performing meditation, breathing exercises, and cold exposure using the Wim Hof Method has a significant impact on the body's autonomic nervous system and may help improve or manage autoimmune diseases.