Own the Day, Own Your Life: Optimized Practices for Waking, Working, Learning, Eating, Training, Playing, Sleeping, and Sex

by Aubrey Marcus

The Power Shower Turn the shower to hot and wash. Do Wim Hof breathing (thirty to fifty breaths, or until you feel tingling and/or mild light-headedness). Turn the shower as cold as it can get. Continue Wim Hof breaths until breathing calms. Hold at the bottom of breath until the gasp reflex kicks in. Optional: Repeat breathing cycle up to twice more, at your discretion, with cold water running continuously or with periods of warm water between cycles to create contrast. Total cold water exposure = ~3 minutes

hormetic stressor

The Polar Plunge Do the Wim Hof cycle of thirty breaths while still on dry land, or in shower after completing necessary hygiene. Prepare an ice bath, or jump in water as cold as you can find. Set a timer for two minutes, or start playing a song that is two minutes long. Continue Wim Hof breathing until you can breathe calmly and normally (remember, the cold will make you want to gasp for air). Exhale fully, and hold your breath at the bottom. If you have extensive experience (or have a buddy with you in case you pass out), submerge completely. Get out of the water at the end of two minutes. Optional: Go into a warm shower or sauna to create contrast. If you feel up to it, complete a full additional round of cold shock. Be mindful not to push too hard, as the key to hormesis is not overdoing it.

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.”