- THE WIM HOF METHOD -
THIS POST CONTAINS MORE THAN ENOUGH INFORMATION TO TEACH YOURSELF THE WIM HOF METHOD. THERE ARE MANY VIDEOS AND LINKS TO COMPLETE YOUR STUDY OF THIS SIMPLE METHOD THAT LEADS TO GOOD HEALTH CONSCIOUSNESS EXPANSION AND HAPPINESS.
THE WIM HOF METHOD
THIS POST CONTAINS MORE THAN ENOUGH INFORMATION TO TEACH YOURSELF THE WIM HOF METHOD. THERE ARE MANY VIDEOS AND LINKS TO COMPLETE YOUR STUDY OF THIS SIMPLE METHOD THAT LEADS TO GOOD HEALTH CONSCIOUSNESS EXPANSION AND HAPPINESS.
THE WIM HOF METHOD
Before you read this it is important to know that you can get most of the benefits of the WHM without the exercises and cold showers. You get most of the benefits from doing only the breath work, which is easy. Even a person in the hospital can do it. Start gently and progress at your own rate.
NEW! This link takes you to the Q&A section of the Wim Hof Website where Wim himself takes the time to answer some basic questions often asked by practitioners.
Step by step instruction for the Wim Hof Method - breathing exercise. or "breath work"
1) Get comfortable
Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal. Click MORE to continue:
2) 20-30 Power Breaths
Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth without force. Keep a steady pace and use a combination of chest and belly breathing. Exhaling should not be forced but simply allowed to flow out. Close your eyes and do this around 30 times. If you're going easy on your breath, or not inhaling as deeply as usual (if you're tired, just waking up and your body seems to prefer a lite version of the method) honor your body and take up to 50 breaths or until your hands tingle or you get a little light headed.
3) The Hold, retention after exhalation
After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.
4) Recovery Breath
Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.
5) After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.
When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.
Summary
- +-30 times balloon blowing
- Breathe in fully
- Breath out without force and hold until gasp reflex
- Inhale fully and hold for 10 seconds.
- Repeat until finished and recover from the breathing exercise
Bonus Power-ups
Add push-ups or yoga poses during the time you are holding your breath until you wait for the gasp reflex. Notice that you are stronger without air than you would normally be if you could breathe!
Cold Exposure
After the body scan of the previous exercise, you are ready to let your body embrace the cold. It is very important to try to relax as much as you can, really be with the cold, only then can your body process the signals and start thermogenesis. As Wim says, “the cold is your warm friend!"
Cold Showers
If you are new to cold exposure, just end your warm shower with 15 - 30 seconds with cold water only.
Begin with your feet and then follow with your legs, your stomach, shoulders, neck, and back. An initial shock, shivering and hyperventilation is normal. Try to remain calm and breathe easily. Close your eyes and really try to embrace the cold. Don't pour the cold water over the head if you are not known with cold exposure. If you feel any strong physical uncomfortableness, like heavy shivering, numbness or pain, get your body warm again as soon as possible. Cold exposure works like weight lifting, you get stronger over time. There are little muscles around your veins that contract when they get into contact with the cold. After some time (only 1-2 weeks according to Wim) these become stronger, making your veins healthier and reducing the force that your heart has to use to pump blood around your body. You can increase exposure over time. At one point the cold will feel just as comfortable as wearing your favorite pajamas and you can skip the warm shower completely. Notice how you feel amazing after a cold shower and sluggish after a warm one.
—
These exercises are extremely powerful when done consistently and with intent. Try them out and report your findings in our closed Facebook groop "Wim Hof Method"! Remember, the cold is your warm friend.
Before you read this it is important to know that you can get most of the benefits of the WHM without the exercises and cold showers. You get most of the benefits from doing only the breath work, which is easy. Even a person in the hospital can do it. Start gently and progress at your own rate.
NEW! This link takes you to the Q&A section of the Wim Hof Website where Wim himself takes the time to answer some basic questions often asked by practitioners.
Step by step instruction for the Wim Hof Method - breathing exercise. or "breath work"
Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal. Click MORE to continue:
Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth without force. Keep a steady pace and use a combination of chest and belly breathing. Exhaling should not be forced but simply allowed to flow out. Close your eyes and do this around 30 times. If you're going easy on your breath, or not inhaling as deeply as usual (if you're tired, just waking up and your body seems to prefer a lite version of the method) honor your body and take up to 50 breaths or until your hands tingle or you get a little light headed.
After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.
Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.
- +-30 times balloon blowing
- Breathe in fully
- Breath out without force and hold until gasp reflex
- Inhale fully and hold for 10 seconds.
- Repeat until finished and recover from the breathing exercise
Add push-ups or yoga poses during the time you are holding your breath until you wait for the gasp reflex. Notice that you are stronger without air than you would normally be if you could breathe!
After the body scan of the previous exercise, you are ready to let your body embrace the cold. It is very important to try to relax as much as you can, really be with the cold, only then can your body process the signals and start thermogenesis. As Wim says, “the cold is your warm friend!"
Cold Showers
If you are new to cold exposure, just end your warm shower with 15 - 30 seconds with cold water only. Begin with your feet and then follow with your legs, your stomach, shoulders, neck, and back. An initial shock, shivering and hyperventilation is normal. Try to remain calm and breathe easily. Close your eyes and really try to embrace the cold. Don't pour the cold water over the head if you are not known with cold exposure. If you feel any strong physical uncomfortableness, like heavy shivering, numbness or pain, get your body warm again as soon as possible. Cold exposure works like weight lifting, you get stronger over time. There are little muscles around your veins that contract when they get into contact with the cold. After some time (only 1-2 weeks according to Wim) these become stronger, making your veins healthier and reducing the force that your heart has to use to pump blood around your body. You can increase exposure over time. At one point the cold will feel just as comfortable as wearing your favorite pajamas and you can skip the warm shower completely. Notice how you feel amazing after a cold shower and sluggish after a warm one.
—
These exercises are extremely powerful when done consistently and with intent. Try them out and report your findings in our closed Facebook groop "Wim Hof Method"! Remember, the cold is your warm friend.
My personal reactions to the Win Hof Method:
Podcast Bill Zimmermann Shares the Full Wim Hof Experience
Podcast Bill Zimmermann Shares the Full Wim Hof Experience
NEW February 11th Podcast Bill Zimmermann Shares thoughts on healing
Update: Dec 29, 2016: Missing only one or two days in the last week each morning I've done four rounds of the breathing technique. Today a breakthrough came when I finished. Yesterday was very good as well. Yesterday I felt incredibly "young" energized after the exercises and a cold shower. I was so energized I wanted to get outside and walk. So I took a walk. The whole day went well. This morning I did four rounds of the WHM breathing exercises. After I completed them I felt like a completely different person. Dysthymic depression was completely gone as I sat on the edge of my bed greeting my non-depressed self for what seems to be the first time. Living with Dysthymic depression is not a death sentence but it grinds against the productivity and joyful play we experience in its absence. Yesterday it was gone, for the most part, all day, but today the results were so astonishing immediately after I completed the breathing exercises that I was absolutely flabbergasted. I felt as though I had taken a magic anti-depressant pill and it kicked in immediately. Every day I take a warm shower as usual but finish with a 60 degree (F) 30 seconds to one minute cold shower by slowly lowering the temperature to zero added hot water. Once I reach that point I go for one minute of 100% cold water each day after the WHM breathing exercises. I will add the Push Up's routine to the last (of four) rounds of breathing exercises tomorrow as my body keeps feeling stronger and more alive. I look forward to extended benefits from adding this and also yoga exercises to the method over time.
Update: Dec 29, 2016: Missing only one or two days in the last week each morning I've done four rounds of the breathing technique. Today a breakthrough came when I finished. Yesterday was very good as well. Yesterday I felt incredibly "young" energized after the exercises and a cold shower. I was so energized I wanted to get outside and walk. So I took a walk. The whole day went well. This morning I did four rounds of the WHM breathing exercises. After I completed them I felt like a completely different person. Dysthymic depression was completely gone as I sat on the edge of my bed greeting my non-depressed self for what seems to be the first time. Living with Dysthymic depression is not a death sentence but it grinds against the productivity and joyful play we experience in its absence. Yesterday it was gone, for the most part, all day, but today the results were so astonishing immediately after I completed the breathing exercises that I was absolutely flabbergasted. I felt as though I had taken a magic anti-depressant pill and it kicked in immediately. Every day I take a warm shower as usual but finish with a 60 degree (F) 30 seconds to one minute cold shower by slowly lowering the temperature to zero added hot water. Once I reach that point I go for one minute of 100% cold water each day after the WHM breathing exercises. I will add the Push Up's routine to the last (of four) rounds of breathing exercises tomorrow as my body keeps feeling stronger and more alive. I look forward to extended benefits from adding this and also yoga exercises to the method over time.
Update Dec. 11, 2016:
I have been working with this technique for five days. Each morning I get up and work this program. The warm-to-cool/cold showers are getting more tolerable and far more refreshing and exhilarating than warm showers. There is no need to take anything beyond our edge of tolerance but the cool thing is we get to find out where our edge actually IS.
“He or she who is willing to be the most uncomfortable is not only the bravest but rises the fastest.” – Brené Brown
Bill Zimmermann commentary:
It's never easy.
Let's be honest and look at it this way. Nothing worthwhile is ever easy. Painkillers for arthritis, antidepressants doled out to willing patients by unscrupulous or ignorant physicians are easy to take and are certainly one option people have who do not invite accept or have access to good information about alternative solutions. Solutions as extreme as the Wim Hof method are antithetical to American sensibilities programmed into us since the advent of radio, television and media advertising. No judgment here ...because EVERYONE stands somewhere on the line of apathy → greatness but everyone can breathe and anyone can begin the Win Hof method of physical and psychological health restoration right now or at least after reading this article. The more I research this method the more excited I get that I can begin to enjoy my sixty-one-year-old body again. And the kicker is IT'S FREAKIN' EASY!
I get excited when I review the extensive research behind the Wim Hof Method to find that there's important immune system activation science and more (much more) behind it. Also learning that it was recently believed that there was nothing we could do to improve our metabolism or our immune system and no having proof that there is and that the old science was all wrong is astounding, to say the least. The science is in and the medical school textbooks ARE INDEED being changed thanks to extensive university studies of the Wim Hof Method. Here is an overview. I'll add more videos below as I find ones that detail and expand on this important topic.
Bill Zimmermann commentary:
It's never easy.
Let's be honest and look at it this way. Nothing worthwhile is ever easy. Painkillers for arthritis, antidepressants doled out to willing patients by unscrupulous or ignorant physicians are easy to take and are certainly one option people have who do not invite accept or have access to good information about alternative solutions. Solutions as extreme as the Wim Hof method are antithetical to American sensibilities programmed into us since the advent of radio, television and media advertising. No judgment here ...because EVERYONE stands somewhere on the line of apathy → greatness but everyone can breathe and anyone can begin the Win Hof method of physical and psychological health restoration right now or at least after reading this article. The more I research this method the more excited I get that I can begin to enjoy my sixty-one-year-old body again. And the kicker is IT'S FREAKIN' EASY!
I get excited when I review the extensive research behind the Wim Hof Method to find that there's important immune system activation science and more (much more) behind it. Also learning that it was recently believed that there was nothing we could do to improve our metabolism or our immune system and no having proof that there is and that the old science was all wrong is astounding, to say the least. The science is in and the medical school textbooks ARE INDEED being changed thanks to extensive university studies of the Wim Hof Method. Here is an overview. I'll add more videos below as I find ones that detail and expand on this important topic.
"The Wim Hof Method is basically a powerful technique for anyone who wants a massive health boost for the body, mind and soul — if you’re that way inclined."
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VIDEO INTERVIEWS AND TRAINING
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VIDEO INTERVIEWS AND TRAINING
Video #1 - View this first
Video #1 - View this first
Best interview with Wim Hof:
Video #2
Video #2
Video #3
Video #4
Video #5
Video #7
The Wim Hof Method Simplified:
Simplified Method:
- CAUTION: Do not push or force the method (especially at first). Practice on an empty stomach, morning is best.
- Inhale / Exhale 30 times. (Take deep belly and chest breaths in and allow exhale to be natural not forced)
- Breathe in fully
- Breathe out fully and hold until gasp-reflex
- Inhale fully and hold for 10-15 seconds.
- Repeat until finished (usually three or four rounds)
Note: When "breathing out" understand don't breathe out actively (force air out of the lungs), but rather passively relax your torso and allow air to go out). Inhaling is active, exhaling is passive. the act of pushing air out of the lungs may compromise the benefits of the technique and is the main reason people complain the method not working for them. Begin by inhaling 30-40 deep breaths, then exhale and don't force residual air out of lungs. Relax the torso hold still at the bottom of the breath without any muscular tension.
Expanding the Method Discussion:
Add push-ups or yoga poses during the time you are holding your breath until you wait for the gasp reflex. Notice that you are stronger without air than you would normally be if you could breathe
Charge the energy up the spine by holding Moola Banda, contract the rectum & sex organ and pull the navel inward towards the spine.
Stand up in a squat position and do the balloon breath. Try to breathe away the burn. (get seated again the moment you continue the cycle, you don’t want to be standing and faint) See if you can get the energy overtake the pain. Don’t give up easily and see how far you can go if you have the willpower!
Cold Exposure Discussion:
After the body scan of the previous exercise, you are now ready to let your body embrace the cold. It is very important to try to relax as much as you can, really be with the cold, only then can your body process the signals and start thermogenesis. As Wim says, “the cold is your warm friend!“
Cold Showers and Baths:
If you are new to cold exposure, start with cold showers. Begin with your feet and then follow with your legs, your stomach, shoulders, neck and back and finally your head. An initial shock, shivering and hyperventilation is normal. Try to remain calm and breathe easily. Close your eyes and really try to embrace the cold. If you feel any strong physical uncomfortableness, like heavy shivering, numbness or pain, get your body warm again as soon as possible. Once you are out of the shower, take a moment to do another slow body scan before you dry yourself.
Cold exposure works like weight lifting, you get stronger over time. There are little muscles around your veins that contract when they get into contact with the cold. After some time (only 1-2 weeks according to Wim) these become stronger, making your veins healthier and reducing the force that your heart has to use to pump blood around your body.
You can increase exposure over time. At one point the cold will feel just as comfortable as wearing your favorite pajamas and you can skip the warm shower completely. Notice how you feel amazing after a cold shower and sluggish after a warm one.
Ice Baths Discussion:
After a few weeks of cold showers, you can up your game with an ice bath. Get 2-3 bags of ice at your local convenience store and put them in a half-full bath. Wait until around two thirds is melted or that the water has reached your designated temperature (10 / 12 °C (50 / 59 °F)). You can throw in a couple of handfuls of salt to speed up this process. As with the cold showers, try to relax as much as you can. Start out with around 10 minutes and increase exposure over time. If you feel uncomfortable or in doubt, get out. After this exercise, make sure you do another body scan. It is normal to feel extra cold after a small period of time after the ice bath. This is called the after-drop. Take a hot glass of raw cocoa and keep your blood flowing by taking a walk. You’ll feel amazing after!
NEW: 12/29/2016 Interviews:
-Vice documentary: Inside the Superhuman World of the Iceman
-Podcast episodes with Wim
-Interview with Dr. Rhonda Patrick
Holotropic Breath-Work with Christina and Stan Grof. A further exploration into the power of the breath.
Video #8
5 comments:
Your notes are awesome! It may be the catalyst to succeed with this method. V.
Been doing the breathing technique for 4 days now including going from warm to not completely cold showers.the feeling is good but I am feeling the cold in my bones, knees and pelvis especially throughout the day, its not an uncomfortable feeling just unusual. I understand that the meditation and moola banda technique are important for andvancement in Win Hof, would you please post a video demonstrating how to do these including the stomach ballooning and body posture.Thank you.
Been doing the breathing technique for 4 days now including going from warm to not completely cold showers.the feeling is good but I am feeling the cold in my bones, knees and pelvis especially throughout the day, its not an uncomfortable feeling just unusual. I understand that the meditation and moola banda technique are important for andvancement in Win Hof, would you please post a video demonstrating how to do these including the stomach ballooning and body posture.Thank you.
I don't have that information but as soon as I do I'll post it. If you find it would you comment again?
Hi Bill,
Thanks for posting the above links, great resources.
I am interested to know how you feel about the technique after doing it for several weeks / over a month.
I have suffered severe depression throughout my life - I was already on the up having embraced exercise and meditation. That's when I discovered Wim Hof - through Bloggers like yourself (A big thank you here for sharing your experience). I personally believe you have to be ready to receive Wim and his techniques.
I am 4 days in and I feel rejuvenated - "Brain Fog" evaporates with these breathing techniques.
If you come to this page and are reading this comment - DO IT! It takes 5 minutes and you will notice the difference immediately.
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