ramoneando

Wim Hof Method | Mini Class

Wim Hof Method | Mini Class 1 | Breathing
Wim Hof Method | Mini Class 2 | Cold Shower
Wim Hof Method | Mini Class 3 | Commitment

Class 1: Power of Breathing | Mini Class | Wim Hof Method

Class 1: The Power of Breathing

Warning: Always do the breathing exercise in a safe environment (e.g. sitting on a couch/floor) and unforced. Never practice it before or during diving, driving, swimming, taking a bath or any other environment/place where it might be dangerous to faint. The breathing exercise has a profound effect and should be practiced in the way it is explained.

Available subtitles: EN, NL, DE, FR, ES and PT.

Breathing Technique Step-by-Step:

Step 1: Get Comfortable
Step 2: Start to breathe. Fully in (nose/mouth) then let go (mouth), continuously, 30-40 times
Step 3: Last breath - breathe out, emptying the lungs. Hold for as long as you can (no force)
Step 4: After the hold, take a deep breath in and hold for 10-15 seconds
Step 5: Repeat the entire process for another 2 or 3 rounds

More about the Breathing

Try the Video Course

Breathing Technique Tips

Relax. A relaxed body on an empty stomach absorbs more oxygen
Feel. Don’t get too hung up on counting, feel how your body responds
Observe. Record your thoughts and retention times (but remember it’s not a competition)

Class 2: Power of Cold Showers | Mini Class | Wim Hof Method

CLASS 2: THE POWER OF COLD THERAPY

Take the Cold Shower Challenge

Warning: The cold is a strong force. We strongly advise you to gradually build up your cold exposure. Always train without force and listen to your body carefully. If not practiced responsibly, you risk hypothermia or an 'after drop'. Individuals should also not practice cold exposure when pregnant, after drinking alcohol, after meals or during exercise. If you have (serious) health issues, please always consult a doctor first before practicing.

Available subtitles: EN, NL, DE, FR, ES and PT.

Cold Showers Step-by-Step:

Step 1: Step under the warm shower and wash yourself
Step 2: Turn the water to cold, set your intention and enter the cold shower
Step 3: Remain relaxed, control your breathing and do your best not to tense up
Step 4: Smile, enjoy and never force it

Learn more about Cold Therapy

Try the Video Course

Class 3: Power of Commitment | Mini Class | Wim Hof Method

CLASS 3: THE POWER OF THE MIND (commitment)

Warning: Always do the breathing exercise in a safe environment (e.g. sitting on a couch/floor) and unforced. Never practice it before or during diving, driving, swimming, taking a bath or any other environment/place where it might be dangerous to faint. The breathing exercise has a profound effect and should be practiced in the way it is explained.

The cold is a strong force. We strongly advise you to gradually build up your cold exposure. Always train without force and listen to your body carefully. If not practiced responsibly, you risk hypothermia or an 'after drop'. Individuals should also not practice cold exposure when pregnant, after drinking alcohol, after meals or during exercise. If you have (serious) health issues, please always consult a doctor first before practicing.

Available subtitles: EN, NL, DE, FR, ES and PT.

This is the last video in the Mini Class. If you're looking to take the next step and learn how to improve your mind-body connection, sign up for the Fundamentals video course and learn to apply the Wim Hof Method to real-world scenarios, including; decreasing stress, handling pressure situations and managing your energy levels.

Start the Fundamentals Video Course

Hear why others love the Wim Hof Method

If you’re curious, here’s an animation of the “Brain over body” study that Wim mentioned in the video.