Djokovic and the Wim Hof Method

Jose Morón - 20 Sep 2026 | 12:28
ATP Novak Djokovic

The Serbian athlete works on his body and mind by exposing himself to extreme cold, something that provides him with benefits on the track.

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Djokovic and the Wim Hof Method.

Novak Djokovic is not among the best in the world, nor does he reach Grand Slam finals at nearly 40 years old by chance. The Serbian prepares his body and mind like no one else, and a recent video of him in an ice bath has once again brought attention to a method he has practiced for years: the Wim Hof method.

This is a practice that combines specific breathing exercises, progressive exposure to cold, and mental training. It is not a recent fad in his career, as he publicly explained in 2020 that he used these techniques and found benefits both physically and mentally.

When trying to understand how Djokovic has managed to extend his career at the elite level and maintain such meticulous preparation over the years, numerous factors come into play. Nutrition, sleep, meditation, flexibility, mobility, recovery, technology, and mental work are part of a constant search. The method developed by Wim Hof, the Dutchman known as The Iceman, fits precisely within that philosophy.

What exactly is the Wim Hof method?

The Wim Hof method fundamentally relies on three elements: controlled breathing, cold exposure, and concentration or mental training. His breathing technique includes series of deep breaths followed by periods of holding the breath, while cold exposure is usually introduced gradually through cold showers or immersions.

The idea behind the system is not solely to withstand extreme temperatures. It aims to voluntarily place the body in uncomfortable situations and learn to manage its response. This is where the connection to tennis becomes evident.

In an important match, a player cannot control the wind, the crowd, the opponent, a bad bounce, or the scoreboard, but what they can attempt to control is how they respond to those stimuli. For Djokovic, that ability to regain internal balance has been a recurring part of his discourse throughout his career.

Djokovic has been practicing the Wim Hof method for years

The connection between Djokovic and these techniques has been documented for a long time. In February 2020, the Serbian published images of himself entering a mountain river in Italy. He stayed in the icy water for one minute and 45 seconds and later explained what he sought with that exercise.

“I use Wim's methods and find them beneficial for my life in general,” Djokovic said at that time, adding an idea that summarizes his approach well: “Mindset is everything.”

Djokovic linked that experience with the ability to train body and mind to face difficult conditions and better manage stressful situations later, not just in matches but also in his daily life.

Months later, he delved deeper into this during a public conversation with Wim Hof himself. The Serbian directly related the topic to what he feels during a tennis match. The same situation can seem completely different depending on one's internal dialogue, focus, and ability to control thoughts.

“It all comes down to the power of the mind,” Djokovic explained. For him, that strength doesn’t appear by chance; it must be consciously developed.

This helps to understand better why the method attracted him. Djokovic is not just talking about sitting in an ice bath. He discusses getting used to a stressful situation, recognizing the body's reactions, and attempting to regain control.

The cold is still present in his routine in 2026

During Wimbledon 2026, Djokovic was specifically asked about the recovery methods he currently uses. At 39 years old, he acknowledged that he spends more time on recovery than at any other moment in his career and listed some of the tools he has tried or continues to use: hyperbaric chambers, cryotherapy, red light, electromagnetic therapy, and cold water immersion.

This does not mean that his current preparation strictly follows the complete Wim Hof protocol, but it does confirm that cold continues to be part of the tools he uses to care for his body. Djokovic has tried for years everything he believes can provide him with an advantage in recovery, prevention, or mental preparation.

 

 

What real benefits can it have?

A systematic review published in PLOS One in 2024 found evidence that the Wim Hof method may generate changes in stress response and certain inflammatory markers. Some studies observed increases in adrenaline and modifications in the inflammatory response after training. However, the researchers themselves warn that the available evidence remains limited. The studied samples were small, ranging from 15 to 48 participants, predominantly men, and many studies presented a high risk of bias.

There is also no solid evidence that performing Wim Hof breathing directly makes an athlete faster, more resistant, or a better tennis player. Studies on physical performance show mixed results, and the review itself considers it premature to claim that it improves sports performance.

The cold does have a broader scientific literature. A review and meta-analysis published in 2025, with data from 3,177 participants, detected a reduction in stress in certain post-immersion measurements and some positive signs in sleep quality and quality of life. In contrast, it did not find a clear and immediate improvement in immune function and noted that cold immersion initially produces an acute inflammatory response.

In athletes, another review published in 2025 found that cold water immersion after exercise favored parasympathetic reactivation, an indicator related to the body's transition from a high activation state to a recovery state.

In other words, there are interesting mechanisms and effects, but turning them into an explanation for Djokovic's extraordinary performance would go far beyond what the data indicates.

What could it serve for a tennis player?

It is probably in the combination of body and mind where Djokovic's interest is best understood. The cold generates an immediate reaction, as it changes breathing, increases physiological activation, and forces one to coexist with an uncomfortable sensation. Attempting to remain calm in such conditions can become an exercise in stress regulation.

Transferred to tennis, a 5-5 in a fifth set, an unsupportive crowd, or two consecutive break points also provoke physiological responses such as muscle tension, increased pulse, altered breathing, and negative thoughts. Djokovic himself has been explaining for years that his goal is not to eliminate those emotions but to detect them and return as quickly as possible to a state that allows him to compete. His interest in meditation, breathing, or exposure to cold responds to that same search.

That is why the Wim Hof method can be understood more as a piece within a much broader system, as Djokovic has always sought ways to maximize his potential and longevity by trying different techniques that others would reject. That, at nearly 40 years old, he is in such good shape as to do what we saw him do in Melbourne this year, for example, is clear evidence that he is someone who takes care of his body to the maximum and that his biological age does not correspond with his physical age.

For Djokovic, preparation does not end when he puts down the racket. It also consists of training how his body and mind react when things start to get uncomfortable. To succeed on the court, one needs to work not only inside it but also outside.

 

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