Cold plunge / Wim Hof method

Plunging into water between 2 and 8 °C for 2 to 15 minutes, popularised by Dutch athlete Wim Hof (born 1959) who holds several cold-endurance records. The full method combines the plunge with a structured hyperventilation breathing technique and gradual exposure, and claims benefits for inflammation, immune response and mental health. Premium wellness hotels have added cold plunges as standard since 2020: Six Senses, Aman, Lanserhof and Therme Vals all have them. A 2014 PNAS study by Kox and colleagues showed measurable anti-inflammatory effects. Medical clearance is required for guests with cardiovascular conditions, since the shock can trigger arrhythmias in vulnerable hearts.