Cold exposure for climbing

The benefits of the Wim Hof method for climbers

You might have ran into more and more pictures of people taking a dip into ice water in social media. Its probably, because of the increasing popularit of cold exposure and breathing exercises. Many climbers are constantly looking for ways to improve their performance, and one method that has gained popularity in recent years is the Wim Hof Method.

The Wim Hof Method, developed by Dutch Wim Hof, is a combination of breathing techniques, cold exposure, and meditation. It has been shown to have numerous health benefits, including improved immune function, reduced inflammation, and increased energy levels. But how can it help rock climbers?

Breathing Techniques

The Wim Hof Method involves a series of breathing exercises that can help increase oxygen intake and improve circulation. By practicing these techniques regularly, climbers can increase their lung capacity and stamina, allowing them to climb for longer periods without getting tired.

The breathing techniques also help climbers manage their stress levels, which is crucial for high-performance sports like rock climbing. The controlled breathing can help calm the mind and reduce anxiety, allowing climbers to focus better and make better decisions on the wall.

Cold Exposure

Another key component of the Wim Hof Method is cold exposure, which involves taking cold showers or immersing oneself in cold water. This may sound uncomfortable, but it has been shown to have numerous health benefits, including increased circulation, improved immune function, and reduced inflammation.

For rock climbers, cold exposure can also help improve their grip strength and endurance. When exposed to cold temperatures, the body responds by increasing blood flow to the hands and feet, which can help improve grip strength. This can be particularly helpful for climbers who struggle with sweaty palms or poor grip strength.


The Wim Hof Method also includes a meditation component, which involves focusing on the breath and quieting the mind. Meditation has been shown to have numerous health benefits, including reduced stress, improved focus, and better sleep. I often combine meditation and visualizations of successful climbs before or after a climbing session. 

For rock climbers, meditation can help improve their mental focus and concentration, which is crucial for success on the wall. By practicing meditation regularly, climbers can learn to quiet their minds and stay focused on the task at hand, even in stressful or challenging situations.

Additional benefits

I have been doing cold exposure, meditation and different kinds of breathing exercises for years. Some of the benefits that I have noticed include:

Not getting sick = more time for climbing: My wife and I have both been doing cold exposure on a weekly basis and we have noticed that we have had a lot less colds and flus compared to before. All this time not being sick is time we can spend at the crag or at the gym or even getting more quality rest. 

More resistance to cold: If you do alpine-, mountain- or ice climbing or pretty much any kind of outdoor climbing you are likely to encounter cold conditions. We have noticed that we are a lot better at handling the cold after “training” for it by ice swimming. This is also helpful when living the vanlife as the washing options are often limited to lakes, ocean and cold showers. 

Should you start including some kind of cold exposure& breathing exercises to your training for climbing? 

The Wim Hof Method is a powerful tool for rock climbers looking to improve their performance. By incorporating the breathing techniques, cold exposure, and meditation into their training, climbers can increase their training ability and time, improve their grip strength, and enhance their mental focus. Whether you’re a beginner or an experienced climber, the Wim Hof Method can help you take your climbing to the next level.

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