The Way of the Iceman: How the Wim Hof Method Creates Radiant Long-term Health—Using the Science and Secrets of Breath Control, Cold-Training and Commitment

by Wim Hof

Take a warm shower, as you always do. Then, while the water is still warm, start doing the following breathing exercises: Breathe in and breathe out slowly. Breathe in deeply and breathe out nice and slow. Keep doing this for about a minute—taking a total of six to ten breaths. Then, turn the shower to cold. Of course, you will start breathing more quickly and the cold will give you a shock. The trick is to breathe calmly again. Control your breathing under the cold shower. The moment your breathing is under control, the cold will feel different. If you find it difficult to set the shower to cold in one go, do it in two or three steps. You can also start by just holding your feet under the cold spray, then your hands and arms, then gradually bringing your whole body under the cold shower. Stay under the cold shower for a minute. If you are unable to relax with the breathing exercise, try another trick—rubbing yourself. You can “lead” the cold spray over your body with your hands. Massage your arms and legs as the cold water goes over them. The cold might feel a little less intense.