He’s known as “The Iceman,” and for good reason. Wim Hof is a Dutch extreme athlete who has climbed Mount Kilimanjaro in shorts, run a half marathon barefoot above the Arctic Circle, and holds numerous world records for withstanding freezing temperatures. But Wim’s work is about so much more than just enduring the cold. He has shown, through personal practice and scientific study, that we have the power to consciously control our immune system, manage our mood, and tap into a well of strength we never knew we had.
For over 40 years, Wim has been developing and sharing what is now famously known as the Wim Hof Method. It’s a combination of specific breathing techniques, cold therapy, and mindset training that has been validated by numerous university studies. These studies have demonstrated that practitioners can learn to influence their autonomic nervous system and innate immune response, something long thought to be impossible. His work, detailed in his book The Wim Hof Method and taught through his website and app, is not just for extreme athletes. It’s a powerful, accessible tool for anyone looking to become happier, stronger, and healthier.
I have been a practitioner of Wim’s methods for more than five years, and it has been a complete game changer for me. I was first introduced to his work through my friend Tim Ferriss, and I was so impacted that I wrote about my experience with cold therapy in my book, Creative Calling. The benefits were immediate and profound. I went from getting sick multiple times a year to maybe once every couple of years. My mindset shifted, and I became more comfortable with being uncomfortable. I was honored to host Wim on my show, the Chase Jarvis LIVE show, to share his incredible knowledge with the CreativeLive community. His message is a powerful reminder that the tools to transform our lives are already within us.
Here are a few of Wim’s core ideas you can start applying today.
Embrace the Cold
Wim’s most famous practice is cold exposure. He calls the cold his “teacher” because it forces you into the present moment and trains your body’s internal systems to be more resilient. The cold stimulates the millions of tiny muscles in your vascular system, improving blood flow, reducing the strain on your heart, and delivering more oxygen and nutrients to your cells. The result is more energy, a stronger immune system, and an elevated mood.
- Start simple. End your regular warm shower with just 30 seconds of cold water. Anyone can do this.
- Focus on your breath. When you first hit the cold, your instinct is to gasp. Instead, focus on taking deep, steady breaths. This calms your body’s stress response.
- Listen to your body. Wim says, “feeling is understanding.” Gradually increase your time in the cold over a week. You’ll find you can stay in longer as your body adapts. The goal is to train, not to force.
- Don’t worry about fancy gear. You don’t need a custom ice bath. I used cold showers for two years before building one. If your tap water isn’t cold enough, Wim suggests freezing buckets of water and adding the ice to a bathtub.
Get High on Your Own Supply with Breathing
The second pillar of the method is a specific breathing technique. This practice isn’t just about relaxation; it’s a way to consciously change your body’s chemistry. By taking a series of deep breaths, you increase oxygen levels and blow off carbon dioxide, making your blood more alkaline. When you then hold your breath, you trigger a beneficial stress response, activating your adrenal axis and resetting your system at a deep level. Studies showed that people doing these breathing exercises produced more adrenaline than someone doing their first bungee jump.
- Find a safe space. Lie down or sit comfortably where you won’t fall if you get lightheaded.
- Breathe deeply. Take 30 to 40 powerful breaths. Imagine filling your belly, your chest, then your head. Exhale without force.
- Hold on the exhale. After your final breath, let the air out and hold for as long as you can without force. You might be surprised how long you can go without feeling the urge to breathe. This is where the magic happens.
- Take a recovery breath. When you feel the need to breathe, take one deep inhale and hold it for about 15 seconds.
- Repeat. Go through this cycle three or four times and notice how you feel afterward.
You Are the Master of Your Mind
Underlying both the cold and the breath is a powerful philosophy of commitment and mindset. Wim’s journey began after a deep personal tragedy, and he discovered these techniques as a way to heal and regain control. He has proven that we can regulate our own mood, manage pain, and overcome anxiety and depression. This isn’t just a nice idea; it’s a physiological reality that science is now backing up. By taking on the manageable stress of the cold, you teach your mind and body how to handle the unpredictable stresses of life and work.
- Start today. Don’t wait for the perfect moment. Take one cold shower. Do one round of breathing. Wim says if you feel a whole lot better, keep doing it. If not, don’t. It’s that simple.
- Trust your feeling. Your body is your guide. The practice is about reconnecting with your innate intelligence, not about hitting a certain time or temperature.
- Build consistency. The real power comes from making this a regular practice. It’s a daily act of choosing strength over comfort, which builds confidence and self-mastery that extends into every area of your creative life and career.
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