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What is the Wim Hof ​​Method?

The background


Wim Hof ​​developed the Wim Hof ​​Method through decades of experiments in contact with nature. First, he set 26 Guinness World Records, including the longest ice bath and running a marathon in the desert without drinking water.

As a result, scientists developed an interest in Wim Hof ​​and he was able to show several times that he can deliberately influence his autonomic nervous system and immune system, which was previously considered impossible.

And what is crucial for you: he was able to show in clinical studies that his method can be learned by others.

The Wim Hof ​​Method activates and nourishes our natural health powers Health, strength, and zest for life The special thing about the Wim Hof ​​method is: ​

  • It is easy to learn and use It is effective and scientifically well documented ​​


Learn more about the Wim Hof ​​Method from my perspective (scroll down) Or visit the official website

Wim Hof Methode Introduction

The three pillars of the Wim Hof ​​method Mindset - breathing - cold


That Mindset

The mindset is first about setting a powerful intention that you can feel in your body and fully focusing on it.


Example 1: I see myself taking the ice bath and breathing consciously and deeply in the cold and enjoying the ice bath.

Example 2: I visualize myself in everyday life as healthy, strong, and happy. ​


The intention is only the first step of the mindset. The second step is focused implementation, the so-called commitment.


In example 1: I actually go into the ice bath and take a deep breath.

Example 2: I am determined to do whatever it takes to be healthy, strong, and happy. (e.g. breathing exercises and ice baths)

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The breathing technique

The Wim Hof ​​breathing technique consists of three steps: ​


1. Take 30-40 conscious, deep breaths (full in)

2.After exhaling, hold your breath for as long as you can playfully.

3. After inhaling, hold your breath for about 15 seconds (for experienced people: tighten your stomach and chest so that there is gentle pressure in your head) ​ Repeat these 3 steps 3-5 times. ​

Here is a deeper explanation of the Wim Hof Breathing

Attention: Please only do this in a safe environment, sitting or lying down. Consult a doctor if you have epilepsy or are pregnant.



The cold

Make the cold your friend. How can I start cold training? You can start cold training by taking a cold shower for 30 seconds after a hot shower. Increase this time step by step up to 2 minutes. (over several days or weeks).


Then take a completely cold shower from start to finish (2 minutes). Now you are ready for your first ice bath. To safely perform ice baths and learn cleanly, I recommend taking a course with a certified Wim Hof ​​Instructor like me.



Further practices and background information

Strictly speaking, the Wim Hof ​​method only consists of the three pillars of mindset, breathing techniques and cold training.

However, I don't know of any Wim Hof ​​Instructor (including Wim Hof) who does NOT add additional practices to this training.

You can combine the Wim Hof ​​Method with various other practices and you will notice how they will positively influence each other.

Some examples are:

  • Meditation / Body Awareness Conscious movement (yoga, dance, martial arts, animal movement..)

  • Trauma therapy (e.g. somatic experiencing) / working with feelings (book recommendation: Vivien Dittmar, feelings and emotions)

  • Contact with the elements of nature (hiking, wind and weather, heat, sleeping outside...)

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