Health
One daily habit may help you fight stress and think more clearly, study suggests
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The practice of combining cold exposure and breathwork — known as the Wim Hof Method — has gained popularity as a wellness practice, with some research suggesting benefits for stress, energy and mental clarity, though evidence for treating chronic disease remains limited.
And now, a recent study published in the journal Nature appears to support the technique’s potential health benefits.
The research included more than 400 healthy adults averaging 37 years of age, who practiced either the Wim Hof Method (WHM) or mindfulness meditation daily for about one month.
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The WHM practitioners were split into in-person and at-home groups, where one did ice baths and the other took cold showers.
The participants reported their energy, mental clarity, and stress and anxiety levels. The researchers also measured heart rate, breathing and sleep.
Wim Hof, creator of the Wim Hof Method that combines cold exposure and breathwork, is pictured among icebergs on Iceland’s Diamond Beach. (Wim Hof Method)
Participants in the breathwork and cold group had greater improvements in energy, mental clarity and ability to handle stress, benefits that were most noticeable right after their daily practice.
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The study also found that meditation reduced stress early on, but the WHM showed gradual improvements in stress levels over a longer time period. Differences in sleep, cognition and heart health measures were more subtle.
The short 29-day study period could pose a limitation in measuring long-term impacts, the researchers acknowledged.
Wim Hof is pictured meditating in the snow in Switzerland. “I felt that this was going to make a huge difference in people,” he said of his method. (Wim Hof Method)
The participants also knew which group they were placed in, which could have influenced the self-reported results.
“I felt that this was going to make a huge difference in people,” Wim Hof told Fox News Digital. “I had a lot of anecdotal evidence, but that doesn’t make it scientific.”
What is the Wim Hof Method?
The Wim Hof Method is comprised of three pillars: cold, breathing and mindset.
“It is a combination of the three … and when they come together, they reinforce each other and become stronger,” he said. “Use the cold well, and you bring the immune system, the energy system and your cardiovascular system to an optimum [state].”
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Breathing has been shown to lower inflammation, which is the main driver of disease, according to Wim Hof. Research has also shown that a change in mindset can re-circuit the brain to handle stress more efficiently.
Lowering stress levels is crucial to improving health, he noted, as high cortisol (the body’s stress hormone) and inflammation are drivers of chronic disease.
Sunday Swim, a group practicing the Wim Hof Method, does a cold plunge on a Long Island beach. (Sunday Swim)
Lead study author Dr. Jemma King, of the University of Queensland School of Psychology in Australia, said she entered the world’s largest Wim Hof study with a “healthy dose of scientific skepticism.”
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“People are really anxious, people are really burnt out, and the world is very destabilized at the moment,” she told Fox News Digital. “People are increasingly dependent on healthcare systems, and profits keep growing and people keep getting sicker.”
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“We’re glued to screens; we’re reaching for pills every time life feels hard. And so we really wanted to [find out] — is there a better way?”
Sunday Swim founder Brendan Cooke assists participants with breathwork on a Long Island beach. (Sunday Swim)
Although meditation is an important tool for some, an alternative method that involves more activity may be a better option for those with “busy brains,” according to the researcher.
“You’re not sitting there just accepting energy,” she said. “You can actually face it head on, and you can overcome your aversion to the cold, which is very invigorating.”
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“If you choose to do small doses of the right kind of stress, it doesn’t break you down. It actually makes you stronger,” King added.
Scientifically, breathwork can help flush the brain of toxins, clearing mental fog while increasing levels of the beneficial chemicals adrenaline and dopamine, she noted.
Cold exposure may not be safe for everyone, especially those with certain cardiovascular conditions. (iStock)
“We also found something really shocking and unexpected: The people doing the Wim Hof Method became more willing to speak up at work,” King shared. “They were more likely to raise hard issues or have a voice or take interpersonal risks.”
“If you train yourself to step into the cold water every morning, you kind of override that voice that says, ‘Don’t do that,’” she added. “This bravery, this toughness that you train every morning, starts to show up everywhere else in your life.”
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Starting safely
For beginners, Hof recommends simply stepping into a cold shower at home, which activates the cardiovascular system and boosts energy.
“Take the cold shower, go into that breathing, and suddenly you’ll feel an innate power awakening,” he said. “That is the nervous system, and you have control over that.”
Cold exposure may not be safe for everyone, especially those with certain cardiovascular conditions, such as abnormal heart rhythms, heart disease or Raynaud’s syndrome, according to Harvard Health.
Those with underlying conditions should get a physician’s approval before embarking on a cold plunge or another mode of cold exposure therapy, experts advise.
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“[For those who] have conditions, I say start with breathing alone,” Hof recommended. “Breathing trains the nervous system like weightlifting trains the muscles.”
“Know that you are built to have willful control over your health, happiness and strength,” he added.
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A study of World Trade Center responders found that PTSD is associated with molecular changes linked to accelerated biological aging and a higher risk of chronic disease.
The study, led by Stony Brook University in New York, could offer new clues to the long-term physical health effects of post-traumatic stress disorder.
The researchers tested blood samples from 393 WTC responders, collected approximately 18 years after the September 11, 2001, attacks, according to a university press release.
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Out of the sampled responders, 232 were diagnosed with PTSD and 161 were not. Between the two groups, 114 proteins and seven metabolites were significantly different.
Firefighter Gerard McGibbon, of Engine 283 in Brownsville, Brooklyn, prays after the World Trade Center buildings collapsed on September 11, 2001. (Mario Tama/Getty Images)
In particular, the researchers detected changes in blood markers linked to brain function, immune activity, energy metabolism, protection against cell damage and how cells communicate and repair tissues.
Also reported were signs of accelerated biological aging in multiple organs — including the heart, kidneys, liver and lungs — among responders with PTSD.
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These discoveries could help explain why people with long-term PTSD are at greater risk for chronic conditions such as heart disease, lung disease, cognitive decline and other age-related illnesses.
“This study found that chronic PTSD is associated with long-lasting biological changes throughout the body, affecting multiple organs and biological systems decades after their traumatic exposure,” lead study author Benjamin Luft, director and principal investigator at the Stony Brook WTC Wellness Program, told Fox News Digital.
“Traumatic experiences can produce lasting biological changes that persist for decades.”
The study reinforces the view that PTSD is a “whole-body illness” rather than simply a mental health disorder, he noted.
“Traumatic experiences can produce lasting biological changes that persist for decades,” Luft said. “These changes appear to accelerate aspects of biological aging and may increase the risk of many chronic diseases.”
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Several proteins that are critical for healthy brain function were also altered in those with PTSD, the researchers found.
“Many of these proteins play critical roles in helping brain cells communicate with one another, repair damage and maintain healthy connections that support memory and thinking,” Luft said.
A New York firefighter is pictured amid the rubble of the World Trade Center following the 9/11 attacks in 2001. (Universal History Archive/Universal Images Group via Getty Images)
The study – which was funded in part by the CDC, the National Institute for Occupational Safety and the National Institutes of Health – was published in Nature Communications.
Luft said the findings should be viewed with “cautious optimism.”
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“The research provides compelling evidence that PTSD is associated with long-lasting biological changes throughout the body, including signs of accelerated aging, altered metabolism and changes in proteins involved in brain health,” he said.
“These findings strengthen the growing recognition that PTSD is not simply a mental health disorder, but a condition that can have lasting effects on physical health as well.”
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Dr. Marc Siegel, Fox News senior medical analyst, was not involved in the study but called the results “fascinating.”
“This speaks to the complex reality that PTSD is not an isolated psychiatric event due to emotional trauma alone, but that it is also tied in with physical trauma,” he told Fox News Digital. “The stress is both emotional and physical, and leads directly to immune dysregulation and aging processes.”
“These findings strengthen the growing recognition that PTSD is not simply a mental health disorder, but a condition that can have lasting effects on physical health as well,” the researcher said. (iStock)
“The chronic diseases that resulted from high exposure in the aftermath of the 9/11 World Trade Center attacks were conjoined in terms of the impact on physical and emotional well-being, longevity and effects on multiple organ systems, as well as core metabolic and immunological processes,” the doctor added.
Study limitations
There were some limitations to the findings, the researchers noted.
“Because all measurements were taken at one point in time, the research can only show an association — not that PTSD directly caused the changes,” Luft noted.
“We are currently doing studies in these patients examining multiple time points to see whether the changes in specific proteins and metabolites precede clinical changes.”
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Also, because the study was done on a unique population – World Trade Center responders who experienced very specific trauma and environmental exposures – the findings may not apply to everyone with PTSD, “such as combat veterans, survivors of abuse or people who experienced other types of trauma.”
Several proteins that are critical for healthy brain function were also altered in those with PTSD, the researchers found. (iStock)
Women are not well-represented in the study, comprising only 10% of responders.
“Blood tests cannot tell us exactly what is happening inside the brain,” Luft said. “Although many of the altered proteins are related to brain function, blood measurements are only an indirect reflection of processes occurring in the brain.”
Looking ahead
Additional studies are needed to determine whether these blood markers can predict disease progression or treatment response.
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“From a public health and policy perspective, the study reinforces the importance of recognizing PTSD as a chronic medical condition with significant long-term health implications,” Luft said.
“Investing in early diagnosis, comprehensive treatment and long-term follow-up for trauma survivors, including our first responders and veterans, may improve quality of life while reducing the burden of chronic disease.”
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The leading causes of death have changed dramatically since America’s founding 250 years ago, highlighting how far medicine has come.
Diseases that once devastated communities have largely given way to chronic conditions, data shows, reflecting centuries of breakthroughs in public health, prevention and treatment.
“The amount of changes that have happened over the past 250 years are immeasurable when it comes to life expectancy and disease,” Kenneth J. Perry, M.D., an emergency physician in Charleston, South Carolina, told Fox News Digital.
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“Our life expectancy as a country increased from roughly 30 years at the time of the country’s founding to close to 80 years today.”
Check out the following details.
An illustration of an 18th century hospital. The leading causes of death have changed dramatically since America’s founding 250 years ago. (Hulton Archive/Getty Images)
What killed Americans in 1776?
Although there were no official national mortality records in 1776, historians agree that the following illnesses were responsible for the largest number of deaths.
- Smallpox: This viral disease, which causes fever and a blistering rash, had about a 30% fatality rate before the first vaccine became available in 1796. Historians estimate the North American epidemic killed at least 100,000 to 130,000 people over several years.
- Tuberculosis: Also known as consumption, this bacterial infection primarily attacks the lungs. It was one of the leading chronic causes of adult death in the colonies, according to the National Library of Medicine (NLM).
- Pneumonia: A lung infection that fills air sacs with fluid or pus, pneumonia was frequently fatal in 1776 because no antibiotics or effective treatments existed, per the National Institutes of Health (NIH).
- Dysentery and diarrheal diseases: Intestinal infections, which caused severe diarrhea and dehydration, were common in 1776 because of poor sanitation and contaminated food and water, especially in military camps, per NIH and NLM.
- Malaria: This mosquito-borne parasitic disease causes recurrent fever and chills. It was endemic throughout much of the Southern colonies, the CDC states.
- Yellow fever: A mosquito-borne viral disease, yellow fever can cause liver failure and bleeding. Periodic epidemics struck colonial port cities in the late 1700s, NLM records show.
- Typhoid fever: This bacterial infection spreads through contaminated food and water. Recurring outbreaks were common in places where sanitation was poor, historians confirm.
- Childbirth complications: Maternal deaths from hemorrhage, infection or obstructed labor were common in 1776. This was a major cause of death among women of childbearing age, the NLM states.
- Wound infections: In colonial times, cuts or injuries often led to bacterial infections. These could prove fatal because antisepsis therapies, germ theory and antibiotics did not yet exist.
- Infant mortality: It was extremely common for children to die before age 1, with roughly 10% to 30% of infants not living to their first birthday in many colonial communities, historical records show.
These conditions had much higher fatality rates in 1776 because Americans had no antibiotics, few vaccines, no understanding of germ theory, no sterile surgical techniques and limited access to hospitals, experts note.
Yellow fever epidemic in Philadelphia, 1793. Carriages rumbled through the streets to pick up the dying and the dead. (Getty Images)
There was also a lack of safe drinking water, modern sewage systems and refrigeration — making it more likely for foodborne and waterborne illnesses to spread.
Patients also did not yet have access to blood transfusions, anesthesia and other lifesaving medical advances, according to the CDC, NLM and NIH.
Common causes of death in the 1900s
The first official national mortality statistics were published by the U.S. Census Bureau in 1900.
The data points to the following leading causes of death in the 1900s.
- Influenza & pneumonia: Viral flu and bacterial/viral lung infections were responsible for about 40,000 to 65,000 deaths per year during the period between 1900 and 1910, according to the CDC’s National Center for Health Statistics (NCHS).
- Tuberculosis: The bacteria lung infection claimed about 35,000 to 40,000 lives per year during that same time frame, per the above source.
- Diarrhea/enteritis: Intestinal infections causing severe dehydration led to approximately 25,000 to 35,000 annual deaths between 1900 and 1910.
- Heart disease: Diseases affecting the heart and circulatory system killed between 27,000 and 40,000 Americans per year in this time frame, according to NCHS.
- Stroke: Strokes, which interrupt the flow of blood to the brain, took between 20,000 and 30,000 lives annually.
- Kidney disease: Diseases that impair kidney function (also called nephritis), killed between 17,000 and 25,000 people in the U.S. each year, data shows.
- Accidents: Between 15,000 and 22,000 Americans died each year from unintentional injuries at work, home and in transportation, per NCHS.
- Cancer: Various types of cancer, in which malignant tumors invade surrounding tissues, contributed to between 13,000 and 20,000 deaths annually in this time frame.
- Senility: This was a historical diagnosis for deaths attributed to old age in the early 1900s. It was listed as the cause of death for about 12,000 to 18,000 people per year.
- Diphtheria: The bacterial throat infection, which can block the airway, led to 8,000 to 12,000 deaths per year, mortality data highlights.
Nearly one-third of all deaths were caused by pneumonia, tuberculosis and diarrheal diseases, and about 30% of all deaths occurred in children younger than age 5, records show.
A diphtheria vaccination is administered in the 1900s in this illustration. (Getty Images)
Medical breakthroughs that transformed survival
The introduction of vaccines dramatically reduced certain diseases, including smallpox, polio, diphtheria, measles and whooping cough.
In 1980, smallpox became the first human disease ever eradicated worldwide.
The introduction of vaccines dramatically reduced certain diseases, including smallpox, polio, diphtheria, measles and whooping cough. (iStock)
Improvements in clean water and sanitation also contributed to greater longevity, as cities built sewage systems, water treatment plants and indoor plumbing, according to the CDC. As a result, deaths from cholera, dysentery and typhoid fever fell dramatically.
Germ theory also emerged in the late 1800s, in which scientists discovered that germs caused disease. This led to vast transformations in surgery, childbirth, handwashing, sterilization and infection control, per NIH and the Science History Institute.
In the 1940s, the widespread use of penicillin allowed for the treatment of diseases that were once fatal.
Routine screening has enabled earlier detection of breast, cervical and colorectal cancers, while improvements in surgery, radiation therapy, chemotherapy, targeted therapies and immunotherapy have helped many patients live longer.
A recent analysis by the National Cancer Institute found that prevention and screening accounted for about 80% of the cancer deaths averted over the past 45 years for five major cancer types.
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In the 1940s, the widespread use of penicillin allowed for the treatment of diseases that were once fatal, including pneumonia, strep infections, wound infections and sepsis.
Advances in childbirth — including prenatal care, Cesarean sections, blood transfusions, antibiotics and neonatal intensive care — also dramatically improved maternal and infant survival compared with colonial America.
The use of CPR, defibrillators, coronary care units, bypass surgery, stents, statins and blood pressure medications helped to reduce cardiovascular deaths. (iStock)
The mid-20th century also ushered in improvements in heart disease treatments. The use of CPR, defibrillators, coronary care units, bypass surgery, stents, statins and blood pressure medications helped to reduce cardiovascular deaths, according to the American Heart Association.
What’s killing Americans today?
In a vast contrast to 1776, chronic diseases now account for most American deaths, because people generally live long enough to develop them.
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Current U.S. health data indicates that the following conditions are now the leading causes of death.
- Heart disease: Disorders affecting the heart and blood vessels, including coronary artery disease and heart attacks, killed more than 638,000 Americans in 2024, according to NCHS data.
- Cancer: Approximately 619,876 people died of cancer in the U.S. in 2024.
- Unintentional injuries: Accidental deaths, including drug overdoses, motor vehicle crashes and falls, were the causes of more than 197,440 deaths that same year, records show.
- Stroke: Interruption of blood flow to the brain, which causes brain damage, claimed 166,852 American lives in 2024, per NCHS.
- Chronic lower respiratory disease: Long-term lung diseases — such as COPD, emphysema and chronic bronchitis — killed 145,643 people in the U.S. that year.
- Alzheimer’s disease: The most common type of dementia, which destroys memory and cognitive function, was responsible for 116,022 deaths in 2024, NCHS data shows.
- Diabetes: The chronic disease, which impairs the body’s ability to properly regulate blood sugar, contributed to 94,445 deaths that year.
- Kidney disease: Diseases that damage the kidneys and impair their ability to filter blood were blamed for 55,081 deaths in 2024.
- Chronic liver disease/cirrhosis: Progressive liver damage caused by conditions such as hepatitis, alcohol misuse or fatty liver disease were responsible for 52,274 deaths that year, per NCHS.
- Suicide: Death caused by intentional self-harm claimed 48,824 lives in 2024. (If you or someone you know is having thoughts of suicide, please contact the National Suicide Prevention Lifeline at 1-800-273-TALK (8255).)
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“The transformation of deaths in the last 250 years, largely from infectious diseases to currently chronic debilitating diseases, represents both success and new challenges Americans will have to face,” Dr. Omer Awan, a physician and professor at the University of Maryland School of Medicine, told Fox News Digital.
“The chronic disease epidemic has been fueled by a lack of exercise, as well as by diets rich in fats, salts and ultraprocessed foods,” a doctor told Fox News Digital. (iStock)
The uptick in chronic diseases is driven not only by an increasingly aging population, but by people’s lifestyle behaviors, according to the doctor.
“The chronic disease epidemic has been fueled by lack of exercise, as well as diets rich in fats, salts and ultraprocessed foods,” he told Fox News Digital. “This has also led to the rise of obesity, which contributes to many of the chronic medical conditions that are among the top killers for Americans in the modern era.”
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Public health advances can change the course of health for millions of Americans, Awan said.
“Just as vaccines and antibiotics prolonged life centuries ago, so can lifestyle changes, exercise and new therapies that target obesity — like GLP-1 drugs and medications that promote better metabolic health.”
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