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.