The Wim Hof Method

with “Iceman” Wim Hof

Unleash your inner superhuman.

Learn from the Iceman himself.

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:

  • The science behind The Wim Hof Method
  • The benefits of cold therapy (i.e. cold showers)
  • Mindset and concentration techniques that tap into your inner power
  • Breathing practices to strengthen your physical body 
  • The right way to introduce cold therapy and breathwork into your daily routine

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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

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Meet Your Teacher

“What I am capable of, everybody can learn.”

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.

Here’s the Flow

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!

Pillars of the Wim Hof Method


Cold therapy

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.

 

Breathing

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.

 

Commitment

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."

Connor

"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."

Anita

"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."

Fabian

"Wow! That was interesting!!! Never challenged myself like that before."

Vincent

"This was the most awesome course I've ever completed."

Laura-Izabella

Go on a journey into the depths of yourself.

I WON’T do it!  I WILL do it.

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.

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