Learn Wim Hof’s cold therapy, breathing, and commitment techniques to boost your immune system, increase your energy, reduce stress, improve your athletic performance, speed up recovery, hone your focus and determination, and pretty much make you feel invincible.
In this 10-day course, you’ll not only be introduced to cold therapy and its many benefits, you’ll also learn breathwork techniques and mental-strengthening exercises that tap into your inner power and fortitude. All you need is your breath, a cold shower, and a willingness to try something new.
If Wim Hof can learn how to master his mind and body, so can you—for any situation.
In this course, you’ll learn:
Full access to the Wim Hof Method along with 40+ courses on health, personal growth, and social impact
365+ daily practices including yoga, meditation, goal-setting, activism, and much more
New courses added every month!
All 10 daily inspirational lessons
5 different guided breathing videos (from 5 to 20 minutes in length)
7 different guided cold exposure videos (from a 1 minute hot-to-cold shower all the way into an ice bath)
Plus, practice videos for the horse stance, breath-retention pushups, and nature walking
Audio versions of all lessons
App access, including offline viewing and screencasting to TVs
Wim Hof got his nickname “The Iceman” by breaking a number of records related to cold exposure. His feats include climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle on his bare feet, and standing in a container while covered with ice cubes for more than 112 minutes.
Having embraced the majestic forces of nature, Wim resolved to share his discovery with the rest of the world. He is convinced that everyone can tap into this potential without having to invest the same decades of study, travel, and daring. And so he developed the Wim Hof Method: a natural path to an optimal state of body and mind.
Each day includes a talk with Wim and a practice. Start easy with a 1 minute cold shower and build your way up to an ice bath! Wim will be with you every breath of the way — and yes, he’ll even shower with you...
Lecture: The Story of the Iceman
Practice: Hot Shower into a 1 Minute Cold Shower
Lecture: The Breath
Practice: 1 Round of Breathing with a 1 Minute Retention
Practice: Hot Shower into 1.5 Minute Cold Shower
Lecture: Setting the Mind
Practice: 1 Round of Breathing with 1.5 Minutes of Retention
Practice: 1 Minute Cold Shower
Lecture: Challenging Yourself
Practice: Cold Shower
Practice: 2 Rounds of Breathing into 1.5 Minutes of Retention
Practice: 4 Rounds of Breathing into 2.5 Minutes of Retention
Lecture: Dealing with Emotions
Exercise: Pushups Test
Lecture: Take it Easy
Practice: 2 Minutes Cold Shower
Lecture: Back into Nature
Practice: Nature Walk
Self-Practice: Breathing + Cold Shower
Lecture: Introduction to the Icebath Challenge
Practice: Horse Stance
Self-Practice: Breathing + Cold Shower
Practice: Challenge Yourself, Icebath!
The cold is your warm friend! Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation, balanced hormone levels, and the production of endorphins—the feel-good chemicals in the brain that naturally elevate your mood.
We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.
Both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind.
"I was expecting to be shivering like crazy but when I got into the cold and started to breathe deep it all went away, the cold, the shivering. All I was feeling was happiness and peace."
"It is amazing to allow the thought that we are in control of our mood and emotions! That's the real power in life and the way to happiness and serenity."
"This course has been giving me a new start. The ice bath was scary but in the end a really good experience. I feel so strong and proud that we all did this challenge."
"Wow! That was interesting!!! Never challenged myself like that before."
"This was the most awesome course I've ever completed."
We have an inner nature able to deal with stress in any shape. You just have to rediscover that power. It takes connection, focus, and a belief that you can do more than you thought possible. You will come out the other side with greater physical and mental resilience.
For one low monthly price, you can enjoy all 40+ Commune courses covering health, growth, and social impact. You also get access to hundreds of yoga and meditation practices led by top teachers, with new lessons added every month!
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