The Wim Hof Method is based on the extreme training methods of endurance athlete Wim Hof, often nicknamed the Iceman. This punishing natural training tool is a response to the under-stimulation of the body and over-stimulation of the mind caused by modern living.
Wim Hof claims that his method is a way to keep your mind and body in their optimal states. If you’re prepared for the challenge, read on for some apps that can help you to succeed at the Wim Hof Method.
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What Is the Wim Hof Method?
The Wim Hof Method promises to reduce stress levels, increase your energy reserves, and strengthen your immune system. The method has three pillars: breathing exercises, cold therapy, and commitment.
There is an official Wim Hof Method app that you can use to learn the techniques. However, numerous apps provide a good alternative—particularly if you just want to tackle one pillar at a time.
The Wim Hof Method: Breathing
The first pillar of the Wim Hof philosophy, breathing exercises, are essential for succeeding on this journey. Better breathing techniques can lead to a reduction in stress, more energy, and a better immune response. There are several apps with breathing exercises for relaxation and mindfulness.
Breathwrk is an award-winning app that offers breathing exercises designed to appeal to everyone. You don’t need to be an endurance athlete to benefit from its many features. Various practices and classes are offered, including a large Health section that addresses pain relief, migraine, and asthma.
There are speedy one-minute options to help you clear your mind and relax quickly, and there are also longer habit-building routines and challenges. You can undertake test breaths to check your lung capacity as you go.
Regardless of how you choose to use Breathwrk, you’ll find clear instructions and useful exercises. Although there’s an option to subscribe to Breathwrk Pro to unlock the complete catalog, there’s extensive free content to get you started.
iBreathe is a simple yet highly effective app for iOS users that will teach you the basics of all the main breathing exercises, such as 4-7-8 breathing and box breathing, without any extras to distract you.
Start one of the preset exercises and let the screen cues guide you. You can adjust all the settings to suit your needs, and it’s all presented against a calming blue background.
If you’re seeking a no-frills app to help you master classic breathing techniques, iBreathe will suit you perfectly.
Download: iBreathe for iOS (Free)
Breathonics is a music-focused app for Apple devices that will teach you how to breathe using electronic music and soundscapes. This innovative approach to breathing exercises mixes audio frequencies with music and instruction to provide a unique experience.
Subtitled Breathe Nap Sleep, Breathonics provides a series of guided breathing exercises coupled with sleep sound programs.
Quite different from any of the other approaches to learning breathing techniques on this list, Breathonics may appeal if you enjoy the way the modern meditation app Spoke combines music and voice to help you relax.
Download: Breathonics for iOS (Free, subscription available)
4. The Breathing App
Resonant breathing is the sole focus of The Breathing App. This approach to breathing, which encourages you to slow your breathing rate to between five and seven breaths per minute instead of the typical 15-18, offers a wide range of health benefits by leading your body into a calmer state. One Deep Breath breathwork app will also teach you breathing techniques to manage your stress.
The Breathing App makes it easy to practice resonant breathing. You simply follow the lead of an animated silver orb as it grows and shrinks against a dark background, while different audio tones prompt you to inhale and exhale.
Created by yoga expert Eddie Stern with the input of Deepak Chopra and Moby, this simple, beautiful tool is a free way to master better breathing habits.
Breathe+ offers a simple, uncluttered way to visualize your breathing. Follow a guided exercise, or use the menu to set every element of a free-form breathing session, then relax and watch the calming green and blue hues fill the screen to depict your breathing pattern. You can adjust as you go, allowing you total control over each session.
Full integration with Apple Health makes this a perfect choice for iOS users. It’s free, but you can upgrade to remove the distracting ads and gain access to all features.
Download: Breath+ for iOS (Free, in-app purchases available)
This is a Wim Hof-style guided breath app, although it is not affiliated with the official Wim Hof method. It shows you the Wim Hof breathing pattern without too much fuss or distraction. Although it offers a lot less content than the official Wim Hof app, this is reflected in the price. Free to use for a limited number of sessions daily, you can subscribe for unrestricted access for a minimal fee.
If you just want to practice the breathing element of the Wim Hof method, Höffly provides an inexpensive way to do this.
The Wim Hof Method: Cold Therapy
Wim Hof is most renowned for his practice of cold therapy. This second pillar of the Wim Hof method teaches you that proper exposure to the cold brings you many health benefits. These include fat loss, endorphin production, and better quality sleep.
7. Cold Water Therapy
This app allows you to practice cold water therapy safely without exposing yourself to undue risk. You start its timer function when you enter the cold water—whether that's a lake, bath, a shower, or the sea. Set the temperature of the water and set the alarm to alert you when it’s time to get out.
You can track and monitor your progress, and because it syncs with Apple Health, you can also keep a check on your pulse and other essential metrics. Cold Water Therapy is the perfect way to track your progress with this discipline.
Track your progress in cold water therapy with Cryoshower, an app that records and guides you through taking cold showers, although it also works for baths and open-air swimming.
Start in a warm shower, then change the temperature to cold, and record how long you can endure the contrast. It’s easy to track your time, temperature, frequency, and even your mood afterward. Because it uses voice commands, it’s easy to record your actions, no matter where you are.
9. Cold Shower
Cold Shower is an app for Android devices that works similarly to Cryoshower. There are two reasons why you might choose Cold Shower over Cryoshower. The first is that along with the tracking tools, there’s a reward system of badges and merits that celebrate your progress through various milestones on your cold water therapy journey. The second benefit is a Voice Coach to help you along, although this feature was not particularly motivational when tested.
Download: Cryoshower for Android (Free)
Practice Wim Hof Breathing and Cold Therapy for Well-Being
The third pillar of the Wim Hof method is commitment. And using these apps will make it much easier to persevere in the targets you’ve set yourself. Whether you’re trying to work on your breathing technique or gain the health benefits of cold water therapy, there are many great free or inexpensive alternatives to the official Wim Hof app to help you along your well-being journey.