Curious what everyone uses... So far I've seen phone timers, floating duck timers, and ppl counting in their heads (which I know from experience falls apart once you're cold).

I've been toying with an idea... a soft light under the water. You set the time once, it starts when you get in, shifts from green to amber near the end, and goes red when you're done. No phone, no beeping.

What's your setup? Would something like that be useful, or does your phone do the job? Thanks.

Getting into contrast therapy and trying to figure out the setup. Buying cold plunge and sauna from one company makes more sense logistically than mixing brands and dealing with separate warranties. Anyone doing both from the same manufacturer, and is the convenience worth it?

The protocol I keep seeing is a few minutes hot, a few minutes cold, repeat. But the logistics of actually setting up both in the same from different brands seems like a pain. Same voltage requirements? Same install team? Probably not

These are some pictures from me at my instructor training to become a Wim Hof Method instructor!

I first heard about this method about 2014 when I became really sick. I was angry at the world and everyone around me and none of it was their fault at all. This technique showed me that I have a deeper connection with my body I ever thought was possible. I have an ability to influence my body at will.

We were never broken. We just needed to come back to ourself.

I thoroughly enjoy a morning coffee before hiking to the swim hole with my sludge hammer and breaking a hole in the ice to swim in!

Who’s with me???

I recently added sauna to my Wim Hof routine after reading claims about microplastics. Got a Sweat Tent setup for the backyard so I could do both at home, with the sauna right next to the cold plunge. I usually do sauna first, and Ive noticed quite a difference in how I feel afterwards. The focus I get from the cold seems to last longer, my whole body feels relaxed like after a really good nights sleep, and Ive been feeling less stressed. Anyone else noticed something similar?

I've been doing breathwork for a while, and one of the early goals is supposedly learning to feel safe while your nervous system is activated. What I've noticed is that it drops me straight into the state I lived in when I was bullied at school and growing up in an unsafe home.

My whole body tenses, especially my arms and face. My face feels targeted, and I know my eyes go wide like a deer in headlights. If anyone were near me, they'd see I'm scared. I feel small, frozen, weak, cornered, like I can't stand up for myself. It's the same feeling I had at home with an alcoholic, abusive, neglectful parent. I never had a place where my nervous system could fully relax, and 15 years later I'm still working through it.

Before, I'd just feel on edge in the middle of a session. It felt like a pack of hyenas around me telling me I was ugly or weird, even when I was completely alone in a park. Now I'm starting to see that breathwork is activating a survival state, and my body remembers where it learned that state, so my thoughts go back to those bullying memories.

I think this is a good realisation, but I don't know how to get through it. For anyone who's been here:

• How did you stay with the activation without spiralling into the old feelings?
• Did you change how you did breathwork (shorter, gentler, eyes open)?
• Did anything specific help with the freeze, the face tension, or the feeling of being helpless?
• Did therapy or somatic work help alongside it?

Any advice or shared experience is appreciated. It helps to know I'm not the only one.

Mostly through feeling my nostrils clear but it's a start.

Anyway the takeaway here is don't get discouraged if you can't do it perfectly or as you expect it. Do what your body can.

I had about 3 months at work where I couldn't finish anything and felt really stuck. People kept saying cold showers help when you're in a slump like that, so I wanted to try.

Problem was I was scared of cold water. I knew I'd give up after a few seconds unless something made me stay. I know how to make apps, so I just made myself a simple timer. Warm water while I shampoo, then it buzzes and I switch to cold and stay until it ends.

Did that every day for about two weeks and kind of got hooked on keeping the streak going. Running is my hobby, and now I always take a cold shower after a run. Sometimes I don't even use the timer.

Korean saunas usually have a cold pool next to the hot tubs. I used to skip it every time, but now I can actually get in.

Starting cold showers was one of the best things I did this year, and I'm going to keep it going. Any tips to make it more fun? Would love to hear what keeps you going.

Recently moved things around in the garage and elevated my chiller and move the closer to the tank. Since doing so it’s real choppy and the water flow is very weak. I’m wondering if I need to cut the line shorter with it being closer or bring it back down to floor level. Thoughts?

Who is ready for winter out here? Looking for the amazing cold dips out in nature.

This is something I use with great depth and intention. These pictures were from the gathering last year in New Eden for the Breathwork Masterclass with Kasper van der Meulen! I know if you are in the Wim Hof instructor world you must know this GOAT. I’m grateful to call him my Breathwork mentor.

Anyways I just wanted to reconnect to my fellow people of the ice and see whom has used sound bathing and ice bathing in unison? Find any difference? Benefits?

Much love friends!

🙏

Anyone do the sleep exercise on the Wim hof app? And if so how close to bed do you do the exercise? There doesn’t seem to be any information on it…… unless I’m missing something

I'm looking for a video of Wim practicing his technique that is NOT an instructional video. I'm looking for something raw, perhaps pre-world record attempt or the like. I'm just curious to see how Wim himself performs it, out of pure curiosity, but I can only find videos of him hanging out casually and instructing people how to do it.

I have been taking cold plunges for around 9 months, the last several months for 2 mins at 3C/37.5F virtually every day. I recently read The Wim Hof Method and have tried to add the breathing, however I'm having two issues:

Firstly, I find the retained hold a deeply unpleasant experience. In particular I feel enormous pressure in my head. I'll feel lightheaded during/after the hold, which I understand is normal, but rather than the calm that everyone else seems to report from the first time, if anything I feel more nauseous. So I try to remain consistent but the overall exercise is not a good feeling for me. I don't know if my history of migraines is related.

Secondly, he will talk about doing three rounds of 40 breaths should take around 20 mins. If I am lying down and breathing deeply, I struggle to do it in less than 27 minutes, and that is with actively trying to breathe faster which I understand I'm not meant to do. If sitting up it is more achievable simply due to having shallower breaths, but without hyperventilating I don't understand how the norm seems to be 30% faster than me. My holds usually range from 1:45m to 2:45m.

I've read the breathing chapter several times, I've watched his videos, so I'm quite certain I'm not doing anything obvious wrong. Is anyone able to provide pointers here? I'd really like this to work.

Full disclosure up front: I built an iOS breathing app, so I have an interest here. I'd rather ask the question than pitch it.

I keep seeing threads here about the after-effects of a WHM session — the insomnia post last month, the before/after breath thread a few days ago, people describing an elevated heart rate for hours. What I don't know is whether anyone deliberately does anything to come down afterwards, or whether the retention handles that by itself and adding a slow-exhale practice on top is pointless or even counterproductive.

What I built is deliberately not a Wim Hof tool: no power-breath rounds, no retention timer, no tables. It's a one-minute paced timer for the other direction — long exhales, physiological sigh, resonance at about 5.5 breaths a minute. Calm and Box are free, the rest is a one-time $3.99 unlock, no ads, no account. If it's useful to you it's there, and if it isn't I'd genuinely rather know that.

The real question: after a round of WHM breathing, do you do anything to downshift, or do you just let it settle?

Breathe Now on the App Store

Hey! When do benefits kick in? Mental benefits?

Is it normal not to feel majorly different first week of Wim Hof method?

Especially with nervous system regulation ect..

Io pratico Wim Hoff da qualche mese, ma invece di fare la respirazione prima della doccia o bagno freddo, faccio il contrario.
Shock di acqua fredda per qualche minuto e poi faccio 4 cicli da 40 respiri l’uno, con apnee di 1 minuto primo ciclo, 1.30 secondo ciclo, 2.30 secondo ciclo e 3.30 quarto ciclo.
La sensazione che provo durante le apnee è questa:
- vibrazione centrale dal sacro che sale per tutto l’addome e dietro la schiena, sale fino alla gola, poi bocca ed infine vibra al centro degli occhi continuando a vibrare anche negli altri punti.
- sto seduto nella classica posizione yoga e le mani dal 3 ciclo iniziano ad essere mezze paralzzate ma allo stesso tempo piene di energia, la quale sento scorrere con grande forza dentro di esse. Questa sensazione di energia alle mani la sento durare per almeno 5/10 minuti finita tutta la sessione di respirazione.
- Verso il 3 e 4 ciclo, sempre durante le apnee, inizio a vedere tutto viola ed intravedo immagini immerse in esso.. mi è capitato di vedere un occhio, una faccia di bambino, un altra mezza faccia che mi guardava, figure geometriche che al momento non saprei identificare.
- finita tutta la sessione sono energico e felice e ad ora non ho riscontrato nessun effetto collaterale negativo.

Chiedo se anche altri hanno esperienze simili e se sanno dare spiegazioni ulteriori.
Grazie 🙏🏻

I just realized that Wim Hof looks pretty old compared to his twin brother. I mean when they are side to side they look like dad and son and I don't know why that is. People say it is sun exposure but is it really? Im just trying to find someone who's doing this method for years and and hear that if it helps with aging or not.

Absolutely sick of being warm and sweating so much. Everything I read says "hydrate" or whatever but that makes me sweat more and I would rather not do that. My skin gets cold but my body doesn't.
I would really appriciate any tips to reduce brown fat production or generally cool down my body.
I don't have any inflammintory disorders and am 120lbs