Breathing
Rounds of deep, rhythmic breaths followed by a retention with empty lungs. It shifts blood chemistry temporarily — more alkaline, more adrenaline — producing tingling, lightness and a strong sense of calm afterwards.
The Wim Hof Method, explained
Breathing, cold and focus — what the method actually is, what the research says, and how to practice it safely in Barcelona.
What is the Wim Hof Method?
The Wim Hof Method is a training system popularised by the Dutch athlete Wim Hof, built on three pillars: a specific breathing technique, gradual cold exposure and commitment. The breathing consists of rounds of 30-40 deep breaths followed by a breath hold; the cold starts with cold showers and progresses to ice baths. Practised together, they train your stress response instead of leaving it to chance.
At ILO STUDIOS we are not a certified Wim Hof school — we run our own guided protocol built on the same two levers: breathwork and cold immersion, in Barcelona's largest sauna and ice bath studio. If the method brought you here, our guided sessions are the safest way to practice breathing and ice baths with someone walking you through it.
The three pillars
Cold exposure
Progressive contact with cold — showers, then ice baths of 1 to 3 minutes. The cold triggers a large noradrenaline release and trains the vascular system and the mind to stay calm under stress.
Commitment
The least glamorous pillar and the one that does the work: consistent practice. The physiology adapts over weeks, not sessions — which is why a schedule and a group help more than willpower.
How to practice it at ILO
- Book a guided session — the Discovery Pack (3 sessions, €45) is built for first-timers.
- Guided breathwork with an instructor: rounds of deep breathing and retentions, always seated and dry.
- Heat first: the sauna relaxes the body and makes the cold approachable.
- The ice bath: 1 to 3 minutes at your chosen temperature, from 15°C down to 3°C, with your guide coaching slow nasal breathing.
- Recovery and integration: warm up naturally, notice the shift, repeat weekly.
You never have to do the full method on day one. Our four baths run at different temperatures precisely so you can progress the way the method intends: gradually.
Safety first
- ·Never do Wim Hof breathing in or near water — retentions can cause fainting, and fainting in water is drowning. Breathing is done seated and dry; then you get in the ice bath breathing normally.
- ·Never practice breath retentions while driving or standing.
- ·If you are pregnant, or have cardiovascular disease, uncontrolled high blood pressure, epilepsy or a history of fainting, talk to your doctor first — and always tell your guide.
- ·Cold exposure is trained gradually. Short and consistent beats long and heroic.
- ·At ILO every session is guided: you are never in the cold alone, and you can step out at any moment.
What the science says
The best-known study (Kox et al., PNAS 2014) showed that people trained in the method could voluntarily increase adrenaline and dampen their inflammatory response to an endotoxin injection — something previously considered impossible to influence. Brain imaging work (Muzik et al., NeuroImage 2018) points to the breathing and attention components driving top-down control over cold stress.
Independent of the brand, the two ingredients are well studied: brief cold-water immersion produces a 200-500% rise in noradrenaline — alertness and mood — and slow, controlled breathing stimulates the vagus nerve and lowers perceived stress. The method is one disciplined way of combining them; guided practice is another. Sources below.
Frequently asked questions
Do I need to follow the Wim Hof Method to benefit from ice baths?
No. The physiological benefits come from the cold and the breathing themselves, not the brand. The method is a good on-ramp; a guided session gives you the same levers with someone experienced beside you.
Is ILO an official Wim Hof Method centre?
No — we run our own guided protocol of breathwork, sauna and ice baths, inspired by the same principles. Some of our members practice the method at home and use ILO for the cold and the community.
Is the Wim Hof breathing dangerous?
Done seated and dry, it is safe for most healthy adults. The real danger is doing it in or near water, or while driving — retentions can cause fainting. That is why our sessions separate the breathing (seated) from the bath (breathing normally).
How long should I stay in the ice bath?
1 to 3 minutes is enough at most temperatures. At 3°C, 30 seconds to 1 minute does the job. The benefit comes from the response your body mounts, not from endurance records.
How cold are the baths at ILO?
Four baths at 3°C, 7°C, 9°C and 15°C, in marine-grade stainless steel. Beginners start at 15°C and progress down — exactly the gradual exposure the method prescribes.
Where can I practice this in Barcelona?
At ILO STUDIOS, Bailén 56, Eixample — a short walk from Sagrada Família. Guided sessions run daily; a drop-in is €32 and the Discovery Pack is 3 guided sessions for €45.
Practice it, guided
Breathwork, sauna and four ice baths at different temperatures — with a guide who has done this thousands of times.
Sources & further reading
The method itself
- Kox et al. (2014), PNAS — voluntary activation of the sympathetic nervous system and attenuation of the innate immune response.
- Muzik, Reilly & Diwadkar (2018), NeuroImage — brain over body: neural mechanisms of cold regulation in Wim Hof.
Cold exposure
- Šrámek et al. (2000), Eur J Appl Physiol — catecholamine and metabolic responses to cold-water immersion.
Breathing & stress
- Zaccaro et al. (2018), Frontiers in Human Neuroscience — how slow breathing shapes autonomic and cortical activity.