Focus on being happy, strong, and healthy, as these are the core values of life and everything else is secondary or ‘bullshit’.
Engage in Wim Hof practices not just for physical benefits, but as a spiritual journey to dissolve the ego and discover your true self, realizing the soul’s purpose.
Learn and practice techniques to consciously regulate your own mood, as scientific evidence shows it’s possible to control emotions and achieve happiness.
Recognize that managing disease and mood is a choice, as techniques exist to influence your immune system and emotional state for a happier, healthier life.
Practice daily techniques like cold exposure and breathing to expand the space between a stressor and your response, enabling you to choose how you react rather than being reactive.
Incorporate a cold shower into your daily routine, as it stimulates vascular muscle tone, improves blood flow, lowers heart rate, and boosts energy, acting as a natural vaccination.
Engage in the specific Wim Hof breathing technique (30-40 deep breaths, then exhale and hold, followed by an inhale and hold) to quickly access deep states of mind, activate neural activity, and consciously alter brain biochemistry for improved mood and control.
Start your cold shower practice by ending a hot shower with 30 seconds of cold water, then gradually increase the duration by 10 seconds each day until you can comfortably take a 2-3 minute cold shower daily.
When taking a cold shower or entering cold water, focus on long exhalations and avoid tensing up or contracting your muscles to prevent panic and allow your body to adapt through thermogenesis.
If you feel sensitive to cold or have low energy, take cold showers to improve vascular muscle tone, reduce oxidative stress, and increase energy, which will make you less susceptible to feeling cold.
Engage in cold exposure to consciously confront and understand your physiological and mental responses to stress, allowing you to learn to let go of resistance and build resilience against any stressor.
Ideally, practice the Wim Hof breathing technique on an empty stomach in the morning for optimal benefits, but it can also be used in the evening if stressed to pacify the hormonal system and aid sleep.
Before endurance sports or any stressful event requiring full functionality, perform four to five rounds of the Wim Hof breathing technique to cleanse the lymphatic system, optimize pH levels, and enhance performance.
During endurance activities, consciously breathe more deeply and frequently than you instinctively feel necessary to ensure sufficient oxygen flow to deep tissues, prevent acidity buildup, and sustain performance.
Engage in specific breathing exercises, especially when facing stressors like infection, to willfully activate and influence your immune system and prevent sickness.
Never practice the Wim Hof breathing technique in a swimming pool or open water, as it’s a powerful method that can lead to loss of control and is safest when practiced on a sofa or in bed.
Once comfortable with cold showers, you can progress to taking cold baths as a further step in cold exposure to deepen your practice.
Download and use the free Wim Hof Method app to access guided breathing and cold exposure exercises, making health accessible and effective for everyone.
Wake up every day with a purpose to spread positivity and help others, as it’s beautiful to be on this planet and anything holding us back from creating that should be removed.
Choose one actionable insight from the conversation and commit to implementing it into your daily life to avoid overwhelm and ensure consistent progress.
Share impactful podcast episodes with friends, family, and colleagues who might benefit, as it’s a gift of kindness and valuable information.