Lecture: The Story of the Iceman
When you go into cold water, you learn automatically and naturally to take deep breaths. The cold is merciless but righteous.

Today, Wim shares his path from soul searching to developing the Wim Hof Method. The method is comprised of three pillars: cold therapy, breathing, and commitment. 

Here is a summary of some of Wim’s accomplishments:

• Running a half marathon above the Arctic Circle, barefoot and only wearing shorts
• Swimming underneath ice for 66 meters
• Hanging on one finger at an altitude of 2,000 meters
• Climbing the highest mountains in the world while wearing shorts
• Running a full marathon in the Namib Desert without drinking
• Standing in a container while covered in ice cubes for extended periods of time

However, you don't need to go to Mount Everest to learn to access the best within yourself! You can benefit from this technique with nothing more than your breath and cold water.

Practice: Hot Shower into a 1 Minute Cold Shower

Lecture: The Breath
We’re always breathing, but most of the time those breaths are shallow and unconscious. The specialized breathing technique Wim teaches in this course is an opportunity to tap into the tremendous potential of the breath to alkalize the blood, boost oxygen intake, and release feel-good chemicals in the brain and body.

Practice: 1 Round of Breathing with a 1 Minute Retention

Practice: Hot Shower into 1.5 Minute Cold Shower

Lecture: Setting the Mind
Cold is a stressor, and you have the ability to control this stressor, just by using your mind. Your thoughts are powerful. 

In the following presentation, you'll learn how to set your mind—your neurological muscle. By strengthening your focus and commitment you can begin to tap into additional benefits of the Wim Hof Method, such as mood regulation and control over your autonomic nervous system, including (with practice) control of your core body temperature.

Practice: 1 Round of Breathing with 1.5 Minutes of Retention

Practice: 1 Minute Cold Shower

Lecture: Challenging Yourself
Through breathing exercises, gradual cold exposure, and setting the mind, you can tackle any challenge that is thrown your way. That's the nature of our physiology. That is the nature of our spirit. It's amazing how it works!

Practice: 2 Minute Cold Shower

Practice: 2 Rounds of Breathing into 1.5 Minutes of Retention

Practice: 4 Rounds of Breathing into 2.5 Minutes of Retention

Practice: 2 Minute Cold Shower

Lecture: Dealing with Emotions
Life has valleys and summits. Then another summit, and suddenly a valley. What do you do? What happens to your brain, your body, and your heart?

Today you'll discover how something as simple as a cold shower and breathing can allow you to navigate your emotions through those peaks and valleys. Your brain has an innate capacity to control itself—it’s just that no one has taught you how.

Practice: Pushups Test

Lecture: Take it Easy
Every time you think about something, you excite your mind. You become a little bit anxious. What if? Get that "what if" out of your system. Together, we'll learn how to relax. You are in control of your mind and body. It's all there. Take a cold shower. Do the breathing exercises. Reset your mind.

Practice: 2 Minutes Cold Shower

Lecture: Back into Nature
Nature teaches you naturally. If you go back into nature and listen, you'll get to know yourself. Going outside into nature connects you with your true inner nature.

Gradually expose your body more and more outside in nature—don't be afraid of it. As Wim says, “You know what I say to my child? Instead of, ‘Put your jacket on because you're going to be sick.’ I say, ‘Put your jacket off, otherwise you're going to be sick.’”

Lecture: Introduction to the Icebath Challenge
Mind over matter is within your reach.

Today you’ll learn about the physiological and psychological benefits of ice baths. While in the ice, you learn how to deal with the stress of life itself. You sit in the ice bath, and remarkably you will find peace.

Like yesterday, today’s self-practice is 4 Rounds of Breathing with 2.5 Minutes of Retention followed by a 2 minute cold shower. We’ve included the audio file for breathing here, and you can either time your shower yourself or choose a 2 minute shower from an earlier day to follow along with Wim.

Practice: Horse Stance

Self-Practice: Breathing + Cold Shower

Practice: Challenge Yourself, Icebath!