The Wim Hof Method

we have created this modern society in which we have every comfort, yet we are losing our ability to regulate our mood, our emotions.

WHM PROTOCOL: BASIC BREATHING EXERCISE Before engaging with this breathing technique, remember to be mindful. Listen to your body and learn from the signals your body and mind send you while you are doing the exercises. Use those signals as personal feedback about the effect of the exercises on your body and mind, and adjust them as needed to find

WHM PROTOCOL: BASIC MINDSET EXERCISE The greatest accomplishment you can achieve is stillness of the mind. It is only when your mind is still that you can go from external to internal programming. In the absence of thoughts, this stillness brings your feelings into alignment with your innermost being, reflecting the true self in a direct mirror. Th

1Sit down in a safe, comfortable place and clear your mind. 2Start connecting to your breath. Let yourself breathe naturally. 3Start counting your breaths. Each inhale and exhale is one count. Count your breaths up to seven, and then from seven back to one. If you find yourself suddenly thinking about your daily life and your to-do list, return to

those who are truly in control are the most free.

Don’t seek to change others; change yourself. Just mind your own mind and let others mind theirs.

Society on the whole is very much fixated on the achievement of tangible results and becoming something definable to others.

Stress comes in many forms, but in the end, you experience it on a biological, cellular level. You can learn to control it by going gradually into the cold and following your feelings.

BREATHING FOR MOOD REGULATION This exercise uses and trains neurostimulative brain control to help alleviate moodiness or depression. Supplying oxygen to the brain improves a person’s well-being. We have seen in fMRIs that the whole brain dances when subjects do the breathing exercises. You can do this exercise whenever you feel like it, but it can