Wim Hof

WIM HOF, the Iceman

Wim Hof, The Iceman, is an athlete recognized for its resistance to freezing temperatures.

He has achieved a number of impressive achievements, including 21 Guinness world records.

These exploits come from his Wim Hof method, a mixture of frequent exposure to cold, breathing techniques and meditation. What he calls the three pillars. Together, they lead to increased willpower, energy, stronger immune system, quicker recovery, decreased stress, and improved sleep.

Following an investigation by Scott Carney who had to demystify Hof's technique, the best-selling book ''What doesn't kill us'' was written, which explains his investigation and what he learned from his techniques.

This method, applied intensively allows him to control his breathing, blood circulation, heart rate and to tolerate extreme temperatures.

His method has sparked scientific interest around the world and they have put it to the test.

Hof's website

We can do more than what we think.
It’s a belief system that I have adopted and it has become my motto. There is more than meets the eye and unless you are willing to experience new things, you’ll never realize your full potential.

- Wim Hof

The 3 pillars

Breathing

how to change the chemistry of your body

Regulate your chemistry

Everyday life stress, pressure

Oxidative stress (from food, obesity, medications, etc.)

Shallow breathing

All of this deregulate your chemistry

How to deal with this?

This technique has been shown in the university studies,to be a very effective way for your body to become alkaline

Become the master of your chemistry

Don't do this in a car or a swimming pool, do it in a comfortable place where you can lay down if necessary. In a bed or a sofa it's perfect

You can lose consciousness if your not used to

The best time to do it's in the morning before breakfast. If it's not possible to do it before breakfast do it on an empty stomach

The technique

3 sets in the morning
Breathe from the belly, the chest and the head
Take a deep breath through your mouth to fill the lungs from the belly, going to the chest and to the upper part of the chest for 4-5 sec. Inhale completely
Exhale through your mouth for 4-5 sec but not completely
30 times to 40 times
At the end of the set you take a deep breath for 4-5 sec, you exhale for 4-5 sec and you hold like that as much as you can (without air in the lung). You will be able to do 1 min, 1 min 30 sec, maybe more
When you feel the urge to breath, take a deep breath for 4-5 sec and hold your breath for 10-15 sec

Continue the next set

Now you are ready for the 2nd set. Repeat steps above
You do the 3 sets back to back
After the 3rd set, your detention time (when you hold your breath without air) should be longer
You can do a 4th set if you feel comfortable
You will feel tingling in your hands, your feet, a little bit dizzy, that it's normal
You can do the exact same technique faster. Instead of 4-5 sec you do 2 sec. Breath in for 2 sec and breath out for 2 sec without pause between inhalation and exhalation

We breathe to bring out the right chemistry for the nervous system to be able to operate at will in our body -Wim Hof

The Cold

The power of the mind

Vascular training

There are more and more scientific studies which demonstrate the benefits of a cold exposure both on the physical and psychological level
Exposure to cold will train thousands of small muscles inside the body
Taking a cold shower for up to a minute can restore the brain's connection with the vascular system (the #1 disease in the west is : cardiovascular disease)
A cold shower a day keeps the doctor away

Benefits

The discomfort of the cold allows you to increase your self-discipline.
The cold plunges you into the present moment, your concerns, your thoughts, your torments disappear immediately and bring you back to now
By being in the moment, your mind become free and you get into a meditative state
Through this meditation, you will become more aware and your perception will change, you will feel a clarity of mind
By having this short stress, your immune system will be strengthened
Then you will feel energized, recharged
This will rejuvenate the skin
And very good for your cardio-vascular system

Tips

Don't hold your breath
Or be out of breath
Keep breathing
Focus your mind
After the cold exposure don't rush to the towel or a warm place, take a moment to envoy the present moment
There is a whole methodology that Hof has developed to overcome his physical and psychological limits and getting stronger and healthier

The Mind

Believe that it works

Commitment

Believe in the cold
Believe in the breathing
Be patient and persistent
Do the breathing and the cold therapy for at least 1 month to see the changes
Resist the stress with your mind
Resist the cold with your mind
Stay focused
With determination you will be able to explore and master your body and your mind.

The mind under control is your best friend, the mind wandering about is your worst enemy.”

Make it your best friend, to the point where you can rely on it. Your mind makes you strong from within. It is your wise companion. The sacrifices you make will be rewarded.

Life doesn’t change, but your perception does. It’s all about what you focus on. Withdraw from the world’s influence and no longer be controlled by your emotions.

If you can grab the wheel of your mind, you can steer the direction of where your life will go.