#03 - My Thoughts on the Wim Hof Method

Happy. Strong. Healthy.

A mantra often heard from Wim Hof "The Iceman". He is a Dutch extreme athlete with dozens of world records to his name.

He owes these accomplishments to his method which combines breathwork and cold exposure.

The premise of the method is that it will reunite us with abilities in our body we didn't know we had.

Let's dive in further.

Why I believe this method matters:

Many ailments are all too common in society.

Chronic stress. A sub-par immune system. Poor breathing. Low stress tolerance.

These can be huge barriers to people living a life with energy and vitality.

This is where the WHM comes in. Both the breathing and the cold involved in this method are quite intense experiences. This is for a reason.

It stresses the body in a way that is stimulative, not destructive.

We must control our stress otherwise it will control us.

By practising the parts of this method, even just 1-2x per week, you will be doing your mind and body a big favour.

Your feelings of energy and well-being, your immune system and even your physical fitness will benefit.

Now let's look at how.

The Method:

Step 1 - Breathing Technique

(DISCLAIMER: This breathing practice can be quite intense for some at the beginning. Always do it in a very safe place and never whilst driving or near water).

• Lie down and relax.

• Take 30 deep breaths through the nose or mouth.

• Exhale fully on the last breath and hold for as long as possible.

• Inhale deeply when needed, holding for 15 seconds.

• Exhale slowly.

• Repeat 2 more times.

The goal is to increase the amount of time you can hold your breath.

Step 2 - Cold Exposure

• Start slowly and safely, perhaps ending your morning shower with cold water.

• Begin with 15 seconds and gradually increase the duration.

• You can progress by getting into a cold shower without any warm water before

• Then, ice baths are the next step - and this is where some of the real benefits are found

How It Impacted Me

Facing my fear of the cold through cold showers quickly increased my tolerance to the cold. Also, I had a sense of calm with me throughout my days that wasn't there before.

In just a month, I progressed from 15 to 60 seconds in the cold.

I also experienced the psychological benefits of overcoming something difficult and challenging. This is great for willpower and self-confidence.

Why You Should Try It

Here are just some of the benefits:

• Improved Immune System: Adrenaline from breathing and cold exposure activates the immune system. This enhances our ability to combat infections and manage stress.

• More Energy: The method improves blood flow throughout the body. This gets oxygen around our system more efficiently, giving us more energy.

• Enhanced Mood and Emotional Regulation: The method activates some of the deeper parts of our brain. This allows us to regulate emotions better and results in elevated mood.

• Reduced Inflammation: The combination of deep breathing and cold exposure reduces inflammation. Inflammation is a large risk factor for various diseases, like cancer, heart disease and arthritis. Thus, reducing it is a good idea for everyone.

That’s all for today.

Give the WHM a go. See what you think!

Have a good one,

• Adam