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

COLD SHOWERS Take a warm shower, as you always do. Then, while the water is still warm, start doing breathing exercises. Breathe in and breathe out slowly. Do this a few times and then turn the shower to cold. Try to keep breathing calmly. Stay under the cold shower for a minute. In the second week, stay under the cold shower once for two minutes. In the third week, do the same once for three minutes. And in the fourth week, stay under the cold shower once for five minutes, without taking a warm shower first. It is also good to give your hands and feet an ice bath once a week. Fill a bowl with cold water and add lumps of ice or ice cubes. If you don’t have an ice-maker, you can buy ice cubes at the supermarket. Put your hands in the ice water for two minutes and then do the same with your feet. Would you prefer to sit in an ice bath or swim outdoors in the winter? We certainly encourage that but it is advisable to try it first with someone who has experienced it before. Day Cold shower Breathing exercise Retention time 1 _____________________ ____________________ ____________________ 2 _____________________ ____________________ ____________________ 3 _____________________ ____________________ ____________________ 4 _____________________ ____________________ ____________________ 5 _____________________ ____________________ ____________________ 6 _____________________ ____________________ ____________________