In Conversation with Chris Ashworth : The Healing Power Of The Wim Hof Method

We recently chatted with Chris Ashworth, a certified level 2 (Advanced) Wim Hof Instructor, about the healing benefits of the Wim Hof Method. According to Ash, this method offers numerous mental and physical perks, including reduced stress, improved mood, and decreased inflammation, just to name a few. Here is what he had to say...

1. Could you explain what the Wim Hof Method is and how you first came to practice it?

The Wim Hof Method is a natural path to an optimal state of body and mind. It consists of 3 pillars, breath work, gradual cold exposure and mindset. I first came across it just after my Mum died after a long illness which opened the space for me to take on a new skill. As soon as I started, I felt the effects in my body from the breathing and cold exposure.

2. What are some of the key benefits associated with practicing the Wim Hof Method, and what scientific research supports these claims?

The benefits are many and are mental as well as physical. You reduce stress (Hormesis principle, by facing stress regularly the body adapts via the adaptive immune system), improve mood (CB1+Interoception, Implications on mood and anxiety 2024 – Muzik, Mann, Kopchick, Chowdry, Yocuo, Vadgama, Bonello and Diwadka), and reduce inflammation (WHM Radboud Study 2011- Pickkers, Cox, Horman. Immune system response). These are just a few examples. 

3. What resources would you recommend for someone interested in the method?

The platform is a great place to start. Other resources would be attending a workshop or retreat or travels to get first-hand experience guided by a certified instructor. The Wim Hof Method book is also available or reach out to an instructor.

4. How has the Wim Hof Method personally impacted your health and wellness?

It has changed everything for me. My health has improved both physically and mentally. My mental health has grown an enormous amount. It has helped me reach calm, something I press home in my workshops is to practice being calm. On the physical side I have climbed two mountains since starting the method, this is something I only dreamed about due to a knee injury. It's all about mindset.

5. Are there any common misconceptions or mistakes people make when they first start practicing the Wim Hof breathing technique?

My tip for people is TRY IT! And, to feel your way through it, everybody is different. Some may feel more profound effects than others. Some people ask how long should I hold my breath for? As long as you feel it’s ok, is my answer. Don’t chase numbers. We have a phrase, “feeling is understanding” so try it. I can explain how it feels but when you try it you will have the experience and understand

6. For someone interested in beginning the Wim Hof Method, what are the essential steps to get started and what advice would you give them to integrate it effectively into their daily routine?

People often look for a magic bullet or a quick fix. Yes, this will improve your health both mentally and physically, but your mindset has to be correct. This is a practice to fit into your life not just a “fad”, like a diet for instance, and it’s not a challenge to just get through. Start with 3-4 rounds of breathing in the morning and a 2 min cold shower which takes around 15 mins. Everyone has 15 mins, right?

7. What's your favourite quote or life motto?

Oh that’s a tough question, there are so many. My Instagram name (@breathisthebridge) and website ( are from the phrase from Thich Nhat Hanh – “Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again. I also love the Japanese proverb, “fall down seven times and stand up eight” and my own phrase “come out of the noise and into the feeling”

8. What's coming up in 2024?

Many things for me, I have regular workshops in my local area. I have a 4-day retreat booked in October in Dorset, I am also planning a wilderness camp in November in Scotland as well as hoping to assist The Iceman Wim Hof himself again, on the Winter Travels in Poland in December. I love my job and my life is incredible, I am blessed.

Find out more about Chris Ashworth:


Instagram: @breathisthebridge


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