Cold Exposure at Home: Breath, Stillness, Reset | Vitruvian

Video·Order of Man·9 min read·December 23, 2025

Wim Hof frames cold exposure, breathwork, and solitude as a daily protocol for returning the body to clarity, resilience, and equilibrium.

The Daily Reset

The day begins before the world reaches in. For Wim Hof, the morning is not a scramble for productivity; it is a deliberate return to the body. Cold, breathing, movement, and music form a ritual that clears the interior field and prepares him to meet the day with presence. The protocol is simple, but it asks for full attention.

He describes twenty-five minutes as enough, then turns the common objection inside out. If you do not have twenty-five minutes for your wellbeing, take one and a half hours. The point is not the clock. The point is gravity. Your wellbeing is not out there, somewhere beyond the next task or achievement. It begins within.

Solitude is part of the medicine. Modern life keeps the mind in constant contact with noise: devices, messages, marketing, pressure, comparison. We all learn to stay available to the outside world, then forget how to sit with ourselves. Hof treats time alone as a sanctuary, not an absence. In the quiet, the body becomes audible again.

Purpose of life is to be alive. Just to feel life unconditionally.

Cold gives that quiet a physical doorway. It does not invite more analysis. It interrupts analysis. The first contact with cold water brings attention down from the thinking brain and into sensation, breath, skin, heartbeat, and instinct. You stop narrating life for a moment. You feel it directly.

Music, for Hof, speaks from the heart. Movement wakes the system. Breath changes state. Cold brings him back to what he calls the factory settings of nature. Together, these practices create a daily reset: not a performance display, not a test of toughness, but a return to equilibrium before the demands of the day begin.

This is the deeper shift. Wellbeing becomes an inward practice rather than an external pursuit. You do not wait for the perfect environment to feel steady. You build the conditions inside your own body, one deliberate morning at a time. The ritual becomes a reminder that clarity is not found by adding more. Often, it arrives when you strip the day back to breath, sensation, and stillness.

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And some people say I don't have that time 25 minutes [music] a day. I said I time 25 minutes [music] a day. I said I tell them take one and a half hour tell them take one and a half hour instead of 25 minutes because the the instead of 25 minutes because the the gravity the importance of your wellbeing gravity the importance of your wellbeing is within not out there it's in. And is within not out there it's in. And this is the way to get in. This is the this is the way to get in. This is the way to shut up this thinking [music] way to shut up this thinking [music] brain and to feel. Purpose of life is to brain and to feel. Purpose of life is to be alive. Just to feel life be alive. Just to feel life unconditionally. unconditionally. That is what the cold is doing. That is what the cold is doing. [music] Whim, thanks for joining me on the podcast today. This has been a long time podcast today. This has been a long time coming. I've been very excited to be coming. I've been very excited to be able to have this conversation with you. able to have this conversation with you. >> Yeah. Great. Do you see the painting in >> Yeah. Great. Do you see the painting in the back? the back? >> I do. >> I do. >> I just made it. I finished it today. Is >> I just made it. I finished it today. Is that uh it looks amazing. Is that is that uh it looks amazing. Is that is that a new hobby or have you been doing that a new hobby or have you been doing that for a while?

that for a while? >> Ah, I've been painting all my life, >> Ah, I've been painting all my life, >> but uh yeah, only recently I'm getting >> but uh yeah, only recently I'm getting out and show here and there what I'm out and show here and there what I'm doing uh when I'm home. doing uh when I'm home. >> Oh, good. Well, you got to have >> Oh, good. Well, you got to have something to keep keep you uh keep you something to keep keep you uh keep you young and fresh, right? young and fresh, right? >> Yep. Oh, that you know >> Yep. Oh, that you know being creative is like timeless being creative is like timeless >> and then today I was in the lake and >> and then today I was in the lake and it's a cold lake and that's where I find it's a cold lake and that's where I find yeah uh speechless moments with myself yeah uh speechless moments with myself deeply deeply >> and it's great every day. I think that's >> and it's great every day. I think that's something a lot of people are missing is something a lot of people are missing is the time that you have by yourself. the time that you have by yourself. We're so distracted and we're inundated We're so distracted and we're inundated by technology and resources and by technology and resources and marketing messages that it's hard to get marketing messages that it's hard to get some of that quiet and that solace. I some of that quiet and that solace. I think a lot of people are either afraid

think a lot of people are either afraid of it or don't know how to handle of it or don't know how to handle themselves when they're alone. themselves when they're alone. >> Yeah. >> Yeah. Uh the thing is I uh I practice every Uh the thing is I uh I practice every day uh I do a ritual a ritual to cleanse day uh I do a ritual a ritual to cleanse myself deeply inside and to be ready for myself deeply inside and to be ready for the day and that and with that ritual the day and that and with that ritual which is the cold breathing and some which is the cold breathing and some exercise but also music. exercise but also music. I cl music to me is go to talking from I cl music to me is go to talking from the heart the heart and then uh the cold brings me to the and then uh the cold brings me to the factory settings of mother nature factory settings of mother nature >> and then the breathing makes my anxiety >> and then the breathing makes my anxiety if there is any go away because I change if there is any go away because I change my biochemistry my biochemistry and then I get into the mindset that and then I get into the mindset that today is my last day or my first day it today is my last day or my first day it does not matter. I will take it all on

does not matter. I will take it all on and give my best. and give my best. >> That is more or less the way I start >> That is more or less the way I start every day. every day. >> Do you do you think when you do this >> Do you do you think when you do this ritual um do you think it helps with ritual um do you think it helps with your your your mental and emotional strength? your mental and emotional strength? Because I think that's what most people Because I think that's what most people seem to be missing is this component seem to be missing is this component that's hard to quantify. You know, you that's hard to quantify. You know, you can go to the gym, for example, and lift can go to the gym, for example, and lift weights and and know that you lifted weights and and know that you lifted more than you did before, but I think more than you did before, but I think the mental and the emotional side is the mental and the emotional side is where people really struggle because where people really struggle because it's hard to quantify. it's hard to quantify. >> Yes. If you go into the cult, you go >> Yes. If you go into the cult, you go into the deepest part of the brain and into the deepest part of the brain and the deepest part of the brain is not the deepest part of the brain is not thinking brain. It's not the thinking thinking brain. It's not the thinking brain anymore. M brain anymore. M >> so once it works activated by going into >> so once it works activated by going into the cult suddenly you switch off the the cult suddenly you switch off the thinking brain. thinking brain. This is what people do not might not

This is what people do not might not understand but in our modern society we understand but in our modern society we are so engaged with our thinking brain are so engaged with our thinking brain that we uh don't know how to switch it that we uh don't know how to switch it off anymore. And what once that happens off anymore. And what once that happens when we go in rounds and rounds and when we go in rounds and rounds and rounds and rounds the blood flow goes rounds and rounds the blood flow goes when your thinking brain is on it goes when your thinking brain is on it goes where is the neural activity of the where is the neural activity of the thinking that's [snorts] the human brain thinking that's [snorts] the human brain >> but the depth of the brain that is the >> but the depth of the brain that is the reptilian brain which has no words which reptilian brain which has no words which has no thoughts it has deep feelings the has no thoughts it has deep feelings the feelings of danger the feelings of cold, feelings of danger the feelings of cold, the feelings of heat, the feelings of D, the feelings of heat, the feelings of D, the wolf, the tiger, all that is in the the wolf, the tiger, all that is in the deep brain. It's connected to the deep brain. It's connected to the instincts and we don't never challenge

instincts and we don't never challenge our body and mind anymore therein. our body and mind anymore therein. And thus the blood flow also doesn't get And thus the blood flow also doesn't get there then. But if you go into the cold, there then. But if you go into the cold, you learn to activate that deep brain you learn to activate that deep brain consciously because you are doing it. consciously because you are doing it. And with that, you learn to shut up the And with that, you learn to shut up the thinking brain and you get into this thinking brain and you get into this pure state of unconditional pure state of unconditional primordial feeling life. primordial feeling life. And when you access that reptilian And when you access that reptilian brain, because I've heard it termed the brain, because I've heard it termed the reptilian brain and then the mamillian reptilian brain and then the mamillian brain is what I've heard, two different brain is what I've heard, two different things, which I think is what you're things, which I think is what you're talking about. When you do access that talking about. When you do access that reptilian brain and shut off the reptilian brain and shut off the thinking brain, what is what is the thinking brain, what is what is the benefit that of that in a practical life benefit that of that in a practical life setting? You know, as you go through setting? You know, as you go through your day with your duties and your work

your day with your duties and your work and your family and your and your family and your responsibilities, how does tapping into responsibilities, how does tapping into that help in those areas? that help in those areas? >> Yes. When you are too much in your >> Yes. When you are too much in your thinking brain, the rest of the brain is thinking brain, the rest of the brain is not not doesn't get sufficient blood flow. It doesn't get sufficient blood flow. It gets deprivated and that causes stress gets deprivated and that causes stress that causes cortisol that causes cortisol and cortisol long time a stress hormone and cortisol long time a stress hormone long time is very negative for our long time is very negative for our mental and physical health. It causes mental and physical health. It causes inflammation. inflammation. So uh we have a whole brain which is uh So uh we have a whole brain which is uh composed by the reptilian uh reptilian composed by the reptilian uh reptilian part the mamalian brain and then the part the mamalian brain and then the human brain and it all needs to be human brain and it all needs to be activated. All needs to be lived within activated. All needs to be lived within otherwise you get deprivation of certain otherwise you get deprivation of certain parts departments of the brain which is

parts departments of the brain which is causing then a uh uh yeah a lack of causing then a uh uh yeah a lack of blood flow a lack of neural activity and blood flow a lack of neural activity and that in the long term causes a yeah that in the long term causes a yeah inflammation. It causes danger because inflammation. It causes danger because if you don't fully live then something if you don't fully live then something is dying off is becoming insensitive is is dying off is becoming insensitive is becoming weak. becoming weak. >> Now when we get into the danger zone of >> Now when we get into the danger zone of our brain which is the reptilian brain our brain which is the reptilian brain it's the survival brain is where there it's the survival brain is where there is no thinking is how to deal with is no thinking is how to deal with danger. So when then in our lives danger. So when then in our lives something happens, something happens, a divorce, a death of a a family member a divorce, a death of a a family member or an accident or a you get the sack or or an accident or a you get the sack or anything that causes deep stress within. anything that causes deep stress within. We don't know how to deal with that

We don't know how to deal with that danger. We don't know how to deal with danger. We don't know how to deal with that stress. And and therefore going that stress. And and therefore going into the cold learns you to uh actively into the cold learns you to uh actively and consciously connect with that deep and consciously connect with that deep danger part of our brain, the survival danger part of our brain, the survival mechanisms mechanisms to deal when it is necessary in life uh to deal when it is necessary in life uh to deal with it adequately like to deal with it adequately like effectively because you know this you effectively because you know this you know how to deal with that danger. And know how to deal with that danger. And that is besides of when you go into the that is besides of when you go into the cold, cold, your uh your energy goes way up, your uh your energy goes way up, >> your dopamine goes way up, your >> your dopamine goes way up, your testosterone testosterone goes way up. goes way up. And if we uh talk about the order of And if we uh talk about the order of man, all the order is there. man, all the order is there. >> We are man in our deep brain. It all is

>> We are man in our deep brain. It all is without words and it is connected to our without words and it is connected to our hormones to function well, to feel well, hormones to function well, to feel well, and to take care of our families. One of the things I've been curious about is you see things that pop up about is you see things that pop up occasionally and you've been doing this occasionally and you've been doing this work for such a long time and when you work for such a long time and when you talk about hold you're talking about talk about hold you're talking about exposures in full body exposure exposures in full body exposure immersion but you see these things where immersion but you see these things where people will you know put their face in a people will you know put their face in a bowl of ice water or I've seen one where bowl of ice water or I've seen one where people are holding ice cubes in their people are holding ice cubes in their hands and the claim is that it's making hands and the claim is that it's making the same benefit and I'm curious what the same benefit and I'm curious what you think about that or is that just a you think about that or is that just a hack and a shortcut for people who don't hack and a shortcut for people who don't want to do it the immersive way like you want to do it the immersive way like you often teach. often teach. >> Yes, a a cold shower works well. A full >> Yes, a a cold shower works well. A full body immersion as well. Just having ice body immersion as well. Just having ice cubes in the hand and or get have the

cubes in the hand and or get have the face in that is known. Paul Newman did face in that is known. Paul Newman did that every time he went on for uh that every time he went on for uh filming because then what happens you uh filming because then what happens you uh you get past your mamalian reflex you you get past your mamalian reflex you bring down the heart rate bring down the heart rate >> more energy is being activated and uh >> more energy is being activated and uh it's a it's a bio hack but it really it's a it's a bio hack but it really does not work as well as full body does not work as well as full body immersion full body immersion if we are immersion full body immersion if we are 100 like No, 70,000 miles 100 like No, 70,000 miles of veins, arteries and capillaries. of veins, arteries and capillaries. And all the capillaries live in our the And all the capillaries live in our the biggest organ of our which is our skin. biggest organ of our which is our skin. Our skin is the biggest organ there. It Our skin is the biggest organ there. It all lives. When you go into the cult, all lives. When you go into the cult, you exercise all these capillaries, all you exercise all these capillaries, all the veins and all the arteries, not with the veins and all the arteries, not with just your face or a ice cube in your

just your face or a ice cube in your hand. And what is killer number one in hand. And what is killer number one in our society? It's cardiovascular our society? It's cardiovascular related diseases. Why? Because we related diseases. Why? Because we deprivate our uh full functionality of deprivate our uh full functionality of our vascular channels to be activated. our vascular channels to be activated. We always wear clothes We always wear clothes >> and we thus we desensitize >> and we thus we desensitize uh millions of receptors in our body. uh millions of receptors in our body. Now when you go fully immersed into Now when you go fully immersed into water, it all activates. That's why when water, it all activates. That's why when you get into the cold, you come out, you you get into the cold, you come out, you look red. look red. >> Why? It the color is pink, red. It's a >> Why? It the color is pink, red. It's a it's amazing. Why? Because the blood it's amazing. Why? Because the blood flow goes to the skin flow goes to the skin >> and then it is alive and that is good. >> and then it is alive and that is good. And so [clears throat] that that also And so [clears throat] that that also makes the contraction and dilutation of makes the contraction and dilutation of all the veins and arteries go at work.

all the veins and arteries go at work. That is like gymnastics for the vascular That is like gymnastics for the vascular system that helps the heart with the system that helps the heart with the blood flow go through all the body. So blood flow go through all the body. So full immersion will give you so much full immersion will give you so much more energy, so much more dopamine, so more energy, so much more dopamine, so much more vascular fitness work out. much more vascular fitness work out. That is so under estimated, That is so under estimated, but it needs to be said. And having a a but it needs to be said. And having a a biohack with your head or your face into biohack with your head or your face into icy water, I know that one is goes past icy water, I know that one is goes past the mamarian reflex and you bring your the mamarian reflex and you bring your heart rate down. That is nice. and cool. heart rate down. That is nice. and cool. Okay. And in your hands to have ice cube Okay. And in your hands to have ice cube because in the end the cardiovascular because in the end the cardiovascular system is a closed system. It all works system is a closed system. It all works together. together. >> But I cannot say that you activate it >> But I cannot say that you activate it all by just putting your face in or uh

all by just putting your face in or uh your hands the the extremities. your hands the the extremities. >> Yeah, that that makes that makes a lot >> Yeah, that that makes that makes a lot of sense. What what would you say for of sense. What what would you say for cold exposure? You know, you're talking cold exposure? You know, you're talking about cold shower, cold baths. You were about cold shower, cold baths. You were talking about being in the lake earlier talking about being in the lake earlier this morning. Um, or even even being this morning. Um, or even even being outside in the cold, I imagine, with outside in the cold, I imagine, with with minimal clothing on is is probably with minimal clothing on is is probably good as well based on what I've heard good as well based on what I've heard you say. But what would you say is the you say. But what would you say is the minimum effective dose? Is this minimum effective dose? Is this something that a person should do every something that a person should do every single day? Is once a week enough? What single day? Is once a week enough? What is the minimum effective dose for is the minimum effective dose for activating these entire systems? activating these entire systems? If you feel a lack of energy, take a If you feel a lack of energy, take a cold shower. cold shower. >> Then your your blood flow will contract, >> Then your your blood flow will contract, your vascular system will contract and your vascular system will contract and your blood flow will go better through your blood flow will go better through your body creating energy. So whenever your body creating energy. So whenever you feel you have a lack inside your you feel you have a lack inside your body, you are not active, a little bit body, you are not active, a little bit sluggish and what that is your vascular

sluggish and what that is your vascular system. So your vascular system is system. So your vascular system is effectively effectively exercised in the moment when you take a exercised in the moment when you take a cold shower. I would say do it every cold shower. I would say do it every day. If you have to take a shower, take day. If you have to take a shower, take a hot one, very nice, but end with cold. a hot one, very nice, but end with cold. M M >> and if you got a lake or cold body of >> and if you got a lake or cold body of water outside, hey man, just go in be go water outside, hey man, just go in be go into the wild cuz it is wild to into the wild cuz it is wild to experience the primordial experience the primordial power of our cardiovascular system, our power of our cardiovascular system, our blood flow, our heart to be and feel blood flow, our heart to be and feel alive. I always say is going back to the alive. I always say is going back to the factory settings of mother nature. That factory settings of mother nature. That is what the gold is doing. So if you is what the gold is doing. So if you feel not so well within, go back to the feel not so well within, go back to the factory settings of mother nature. go factory settings of mother nature. go into the cold via a a shower, cold

into the cold via a a shower, cold shower or in a natural body of water shower or in a natural body of water outside or what I did last week in outside or what I did last week in Sweden with 250 people and they h they Sweden with 250 people and they h they went into the freezing cold in their went into the freezing cold in their bikinis and in a uh their shorts for uh bikinis and in a uh their shorts for uh 4 hours in the freezing cold 4 hours in the freezing cold >> and they were all capable of doing this. >> and they were all capable of doing this. This is not just a little bit. This it This is not just a little bit. This it exerts mindset. But then suddenly we are exerts mindset. But then suddenly we are able to endure so much more stress upon able to endure so much more stress upon our bodies which is the goal. And with our bodies which is the goal. And with that we take away the takeaway is that that we take away the takeaway is that you suddenly awaken to an understanding you suddenly awaken to an understanding that your body is capable if you that your body is capable if you motivate yourself to take on stress much motivate yourself to take on stress much better than we thought. H I actually had better than we thought. H I actually had an experience years ago with a friend of an experience years ago with a friend of mine. His name is Steve Weatherford and

mine. His name is Steve Weatherford and I went to a retreat that he did. I went to a retreat that he did. >> I know Steve. >> I know Steve. >> Yeah. >> Yeah. >> So he brought I call him building. >> So he brought I call him building. >> He's an incredible human. He brought his >> He's an incredible human. He brought his some of your team and we did cold some of your team and we did cold exposure for three or four days and then exposure for three or four days and then the last thing that we did is we hiked a the last thing that we did is we hiked a mountain in northern Utah and I was just mountain in northern Utah and I was just in boots and a pair of swim trunks and in boots and a pair of swim trunks and there was probably 20 of us or so and there was probably 20 of us or so and just like you said we were up there for just like you said we were up there for 2 or three hours the wind blowing snow 2 or three hours the wind blowing snow flurries and the whole time through the flurries and the whole time through the breathing techniques and everything else breathing techniques and everything else it wasn't just manageable it was it wasn't just manageable it was actually pretty pleasant and people were actually pretty pleasant and people were coming down the And they were surprised coming down the And they were surprised and they were like, "Aren't you guys and they were like, "Aren't you guys cold?" And nobody was. It was amazing. cold?" And nobody was. It was amazing. >> Yeah. And that and that it is. We want >> Yeah. And that and that it is. We want to make people part of that amazingness to make people part of that amazingness of their own body. How it is capable if of their own body. How it is capable if you motivate yourself and handle through you motivate yourself and handle through your deeper breathing your own your deeper breathing your own biochemistry to endure stress so much

biochemistry to endure stress so much better. that is consciously taking in a better. that is consciously taking in a a deeper control over the physiology and a deeper control over the physiology and and that's what we need. We are deprived and that's what we need. We are deprived of that in [clears throat] in office of that in [clears throat] in office works seated with works seated with telephones with computers telephones with computers always always comfort zone behavior. We don't know comfort zone behavior. We don't know anymore. We don't feel anymore what the anymore. We don't feel anymore what the body is capable of. And it's amazing to body is capable of. And it's amazing to feel it. feel it. And this is what I see every time in And this is what I see every time in these retreats. And it I'm talking these retreats. And it I'm talking people from 20 to 80 years old people from 20 to 80 years old >> and still capable through this >> and still capable through this motivation and some breathing to go 3 4 motivation and some breathing to go 3 4 hours out in the cold in freezing cold hours out in the cold in freezing cold in there in somewhere. It's amazing. in there in somewhere. It's amazing. >> It really is. I was surprised by that >> It really is. I was surprised by that experience. The other thing, and I

experience. The other thing, and I really wanted to ask you this, is one of really wanted to ask you this, is one of the benefits that I receive whenever I the benefits that I receive whenever I do a a cold plunge or a cold shower, and do a a cold plunge or a cold shower, and you could explain the physiology behind you could explain the physiology behind this, I'm sure. I always sleep that this, I'm sure. I always sleep that night so much better, much more rested. night so much better, much more rested. I I wake up with more energy. And I I I wake up with more energy. And I don't know what the physiology behind don't know what the physiology behind cold exposure and me sleeping well is. cold exposure and me sleeping well is. Can you explain that to me? Can you explain that to me? >> Yes. You activate the uh you go into the >> Yes. You activate the uh you go into the danger part of the brain that was the danger part of the brain that was the survival brain. Cold is dangerous. But survival brain. Cold is dangerous. But if we know how to activate the survival if we know how to activate the survival part of our brain that is the brain stem part of our brain that is the brain stem then suddenly the adrenal axis comes then suddenly the adrenal axis comes within our control. And what is within our control. And what is adrenaline doing? It it expels anything adrenaline doing? It it expels anything that should not be in your body. And that should not be in your body. And when we go to sleep, we still are when we go to sleep, we still are dealing with cortisol. Cortisol, a

dealing with cortisol. Cortisol, a stress hormone. It's still in the body. stress hormone. It's still in the body. And that's why we are not able to go to And that's why we are not able to go to sleep. Uh like we we don't fall asleep. sleep. Uh like we we don't fall asleep. And then when you are asleep, you can't And then when you are asleep, you can't get into the deep sleep because you are get into the deep sleep because you are still with that stress hormone keeping still with that stress hormone keeping you sort of alert, present, half you sort of alert, present, half present, half not. and resulting in not present, half not. and resulting in not having slept or not having rested or having slept or not having rested or regenerated in energy in the other regenerated in energy in the other morning. So when you go into the cold morning. So when you go into the cold you activate the adrenal axis that is you activate the adrenal axis that is hypothalamus, pituitary gland and the hypothalamus, pituitary gland and the adrenal glands they are being activated adrenal glands they are being activated through going into the cold which expels through going into the cold which expels anything that should not be in the body. anything that should not be in the body. And then when you go to sleep, you are And then when you go to sleep, you are clean and you switch off and boom, clean and you switch off and boom, melatonin comes in and you you are gone

melatonin comes in and you you are gone into the deep sleep. And there at that into the deep sleep. And there at that moment, the vagus nerve is the moment, the vagus nerve is the parasympathetic nervous system suddenly parasympathetic nervous system suddenly is at work to regenerate, rehabilitate, is at work to regenerate, rehabilitate, to take care of inflammation. Anything to take care of inflammation. Anything that needs to happen is done through the that needs to happen is done through the vagus nerve which is being activated at vagus nerve which is being activated at the moment when the body is clean and the moment when the body is clean and that is what the cold is doing every that is what the cold is doing every time you go. Therefore you will sleep time you go. Therefore you will sleep all the time very well when you have all the time very well when you have been in a cold. been in a cold. >> Yeah that is that was one of the >> Yeah that is that was one of the unintended benefits that I just did not unintended benefits that I just did not realize. When you say that the body then realize. When you say that the body then cleanses itself through the adrenal cleanses itself through the adrenal glands or activation of it. How does glands or activation of it. How does your body expel the the chemicals or the your body expel the the chemicals or the toxins or whatever it might be in your toxins or whatever it might be in your body? Is it through breathing? Is it body? Is it through breathing? Is it through sweat? Is it through urinating? through sweat? Is it through urinating? Like how is your body actually Like how is your body actually eliminating that from it from itself?

eliminating that from it from itself? >> So [clears throat] I did lately a study >> So [clears throat] I did lately a study with 51 people and [clears throat] we with 51 people and [clears throat] we had them drink alcohol. had them drink alcohol. >> Mhm. >> Mhm. >> Lots lots. Scientifically they were they >> Lots lots. Scientifically they were they were measured in their pee and their were measured in their pee and their breathing and exercises all protocol. breathing and exercises all protocol. >> Okay. >> Okay. >> Then the other day they all had a >> Then the other day they all had a hangover. That is poison. That's like hangover. That is poison. That's like poison in the body and they were poison in the body and they were measured again and then they did the measured again and then they did the breathing. The breathing and the cold breathing. The breathing and the cold and within one and a half hour and within one and a half hour everybody's hangover was cured. H. everybody's hangover was cured. H. >> So how does that work? >> So how does that work? One, if you go into the cold, the One, if you go into the cold, the adrenal axis is at work and expels adrenal axis is at work and expels anything that is anything that is in between you and your utmost of in between you and your utmost of functionality because adrenal adrenaline functionality because adrenal adrenaline is there to help you in a dangerous

is there to help you in a dangerous moment for which you need a effective moment for which you need a effective control and the best of abilities of control and the best of abilities of your body. And therefore this natural your body. And therefore this natural mechanism is being is expelling anything mechanism is being is expelling anything that is blocking that which is blocking that is blocking that which is blocking the functionality of your body to get the functionality of your body to get out of that dangerous situation. out of that dangerous situation. >> That is one and then two we do the >> That is one and then two we do the breathing. The breathing is making the breathing. The breathing is making the body's pH levels go up alkaline. What body's pH levels go up alkaline. What happens is that the nervous system happens is that the nervous system suddenly becomes it works better. The suddenly becomes it works better. The neurotransmitters neurotransmitters work better and with that it expels work better and with that it expels anything that blocks the functionality anything that blocks the functionality of the electricity system in the body of the electricity system in the body which is the nervous system is based on which is the nervous system is based on electricity in the body. So if we do electricity in the body. So if we do these breathing techniques, we go uh

these breathing techniques, we go uh make the body very alkaline like a make the body very alkaline like a alkaline battery and then at a certain alkaline battery and then at a certain moment the breathing reflex is not moment the breathing reflex is not necessary because the carbon dioxide is necessary because the carbon dioxide is blown off. It's blown off and you are blown off. It's blown off and you are able to stay one minute or two minutes able to stay one minute or two minutes without breathing after exhalation. without breathing after exhalation. Now what happens after Now what happens after uh what happens when you do that is a uh what happens when you do that is a whole lot but one thing is it is once whole lot but one thing is it is once again connected to the deep brain of the again connected to the deep brain of the danger not breathing is dangerous. So danger not breathing is dangerous. So and the the brain is saying HEY THE MAN and the the brain is saying HEY THE MAN IS NOT breathing well now but what IS NOT breathing well now but what happens is that this biohack is just a happens is that this biohack is just a conscious biohack by which we bypass the conscious biohack by which we bypass the normal physiology in the brain and body.

normal physiology in the brain and body. >> There's nothing going on. The body is >> There's nothing going on. The body is very alkaline. It's all okay. But the very alkaline. It's all okay. But the deep brain doesn't understand that deep brain doesn't understand that because the conscious brain is deciding because the conscious brain is deciding this this >> right. >> right. >> So this is the biohack >> So this is the biohack by which suddenly the ADRENAL AXIS BOO by which suddenly the ADRENAL AXIS BOO IS NOT BREATHING. ALL THE ALARM bells go IS NOT BREATHING. ALL THE ALARM bells go off and the best of your functionality off and the best of your functionality is being uh uh placed right over there is being uh uh placed right over there activated right over there. That's why activated right over there. That's why uh people who feel bad or emotionally or uh people who feel bad or emotionally or inflammation they get it all down at inflammation they get it all down at that moment just by breathing. We also that moment just by breathing. We also showed it is in a a hospital by showed it is in a a hospital by injecting ourselves with the endootoxy injecting ourselves with the endootoxy with the ecoli bacteria. Okay, with the ecoli bacteria. Okay, >> just by breathing to bring the >> just by breathing to bring the inflammation caused by the injection of inflammation caused by the injection of an E.coli bacteria that is bloody

an E.coli bacteria that is bloody dangerous dangerous >> ecoli bacteria it causes the >> ecoli bacteria it causes the inflammation it cause disease in the inflammation it cause disease in the body and we just brought it down all of body and we just brought it down all of us just through breathing. So breathing us just through breathing. So breathing and cold is able to take care of what and cold is able to take care of what should not be in the body. In the case should not be in the body. In the case of alcohol which is poison case of of alcohol which is poison case of people who doing chemo, you feel so much people who doing chemo, you feel so much better because your immune cells go up. better because your immune cells go up. The white cow the white cells of the The white cow the white cells of the immune system they go way up doing this immune system they go way up doing this breathing exercise. breathing exercise. >> It's a and there is so much more to say >> It's a and there is so much more to say about it. It should be investigated. about it. It should be investigated. So much more. the science should you get So much more. the science should you get in here so much more because it is and in here so much more because it is and for free it's very effective it's for free it's very effective it's directly here you are able to change

directly here you are able to change your biochemistry just by biohacking your biochemistry just by biohacking consciously through deep breathing this consciously through deep breathing this is what we have learned so anything we is what we have learned so anything we are dealing with there's so much kinds are dealing with there's so much kinds of poison neurotoxins PFAS microplastics of poison neurotoxins PFAS microplastics uh spike proteins, uh, alcohol, uh, uh spike proteins, uh, alcohol, uh, wrong relationships, it all causes wrong relationships, it all causes neurotoxic presence. neurotoxic presence. >> This breathing is able to make and to >> This breathing is able to make and to cleanse that. cleanse that. >> Yeah, that is that is really >> Yeah, that is that is really interesting. You know, one of the things interesting. You know, one of the things that I remember reading one one of your that I remember reading one one of your books years ago, this was revoly for me books years ago, this was revoly for me is that when and correct me if I'm is that when and correct me if I'm wrong, but the way I understood how you wrong, but the way I understood how you were describing it is that when you are were describing it is that when you are out of breath, what we think is that out of breath, what we think is that we're out of oxygen, but if I remember we're out of oxygen, but if I remember correctly, you said, "No, that's not the correctly, you said, "No, that's not the case. It's that our carbon dioxide case. It's that our carbon dioxide levels are too high, not that we're out levels are too high, not that we're out of oxygen." Is that correct?

of oxygen." Is that correct? >> Yes. Yes. Absolutely. When the carbon >> Yes. Yes. Absolutely. When the carbon dioxide is very high, we have the urge dioxide is very high, we have the urge to breathe because the the blood becomes to breathe because the the blood becomes acidic acidic >> and the bio stream becomes acidic and >> and the bio stream becomes acidic and that's why we breathe that's why we breathe to to level out the carbon dioxide going to to level out the carbon dioxide going down bringing in oxygen and make it more down bringing in oxygen and make it more alkaline. There is a fine line over alkaline. There is a fine line over there 7.3 7.4 Four alkalinity needs to there 7.3 7.4 Four alkalinity needs to be present for the functionality of our be present for the functionality of our bodh bodh through in the blood which is going through in the blood which is going through the body. So it needs to be in through the body. So it needs to be in that fine line when it's too much or too that fine line when it's too much or too little then we have to breathe. That is little then we have to breathe. That is the uh way we are triggered to breathe. the uh way we are triggered to breathe. So now if we know that then we are able So now if we know that then we are able now through these breathing techniques now through these breathing techniques to uh to go biohacking to make the body

to uh to go biohacking to make the body so alkaline that it doesn't need to so alkaline that it doesn't need to breathe. And when that happens, when we breathe. And when that happens, when we are able without effort to prolong that are able without effort to prolong that state without breathing because the body state without breathing because the body is so alkaline, it needs to go back to is so alkaline, it needs to go back to that fine line. Then all a cascade of that fine line. Then all a cascade of benefits, a cascade of uh uh uh benefits, a cascade of uh uh uh neurotransmitting in the body sequencing neurotransmitting in the body sequencing is happening which is very beneficial. is happening which is very beneficial. It's it's when stem cells are activated, It's it's when stem cells are activated, immune cells are activated, wrong cells immune cells are activated, wrong cells are being recycled, cancer cells go are being recycled, cancer cells go down. And this is just the body's down. And this is just the body's response to a dangerous situation while response to a dangerous situation while it is not dangerous. M it is not dangerous. M >> that makes this Bible hack so amazing >> that makes this Bible hack so amazing and it should be implemented much more

and it should be implemented much more in the modern science but it doesn't in the modern science but it doesn't make money and this is the real disease make money and this is the real disease uh and that's [clears throat] my opinion uh and that's [clears throat] my opinion and health should there be for free and and health should there be for free and any biohack that is simple effective and any biohack that is simple effective and scientifically endorsed should BE IS A scientifically endorsed should BE IS A WIDESPREAD to everybody to uh enable WIDESPREAD to everybody to uh enable them to balance out anytime when they them to balance out anytime when they feel something is wrong inside mentally feel something is wrong inside mentally and physically. and physically. So I I have a question about you know So I I have a question about you know these these practices are these these practices are even if it was not consciously thought even if it was not consciously thought about are ancient practices because about are ancient practices because 2,000 years ago 5,000 years ago we were 2,000 years ago 5,000 years ago we were just out in the cold. We lived literally just out in the cold. We lived literally in the cold and then you look you fast in the cold and then you look you fast forward to today we are living much forward to today we are living much longer lives than our ancestors. So how

longer lives than our ancestors. So how do you reconcile these ancient practices do you reconcile these ancient practices of cold exposure and breathing coupled of cold exposure and breathing coupled with modern medicine that has increased with modern medicine that has increased our stand or not our maybe not our I'd our stand or not our maybe not our I'd say our standard of living and also our say our standard of living and also our lifespan itself. lifespan itself. >> Yes. From the outside we look the same. >> Yes. From the outside we look the same. >> But our brains, our brain activity has >> But our brains, our brain activity has completely changed. completely changed. >> We got like 10 times more brain >> We got like 10 times more brain activity, neural activity than 500 years activity, neural activity than 500 years ago ago >> than a a a monkey right now. We got so >> than a a a monkey right now. We got so much more brain activity and so much much more brain activity and so much functionality, functionality, so much departments and and skills in so much departments and and skills in our brain. So you cannot compare that our brain. So you cannot compare that brain with a a million years ago or brain with a a million years ago or 100,000 years ago or even 500 years ago. 100,000 years ago or even 500 years ago. >> It has gone so fast. Our problems of

>> It has gone so fast. Our problems of modern days is that we neglect modern days is that we neglect our mamalian uh being that we neglect our mamalian uh being that we neglect our deep brain and when we have a our deep brain and when we have a problems in life like divorce or death problems in life like divorce or death or disease then we don't know how to or disease then we don't know how to deal with that. What I say here is you deal with that. What I say here is you are able to cope with the tiger with the are able to cope with the tiger with the wolf that nowadays it's a it's a wolf that nowadays it's a it's a mortgage it's a it's a relationship it's mortgage it's a it's a relationship it's an accident it is the death of family an accident it is the death of family members it is your kids pressing you members it is your kids pressing you it's the tax office it's all different it's the tax office it's all different and but it gets to us it's stress it's and but it gets to us it's stress it's dangerous longterm stress dangerous longterm stress becomes chronic stress ST and chronic becomes chronic stress ST and chronic stress really eats away the quality of stress really eats away the quality of our lives. So we are able to live longer

our lives. So we are able to live longer because the brain the central nervous because the brain the central nervous system has changed. From the outside we system has changed. From the outside we look the same but from the inside we look the same but from the inside we completely changed. So let's look at completely changed. So let's look at what the problems are of nowadays what the problems are of nowadays >> because we can go to the moon. We can >> because we can go to the moon. We can maybe go to the Mars. We can have maybe go to the Mars. We can have bridges and buildings of a kilometer and bridges and buildings of a kilometer and elevators and and regulate the elevators and and regulate the temperature. But can we be happy, strong temperature. But can we be happy, strong and healthy? and healthy? That [snorts] is what I where I come in. That [snorts] is what I where I come in. Through controlling the breath, through Through controlling the breath, through using the cord, we are able to become using the cord, we are able to become much more in control over our happiness, much more in control over our happiness, which is the hormonal system, about our which is the hormonal system, about our health, which is the immune system and health, which is the immune system and uh and our strength, which is the energy uh and our strength, which is the energy flow within us.

flow within us. All that can be much better controlled All that can be much better controlled by humans using the breath and using the by humans using the breath and using the cord. These old things whom have been cord. These old things whom have been there since ever on the planet. And now there since ever on the planet. And now it's time that we get back there it's time that we get back there consciously into that deep brain into consciously into that deep brain into that prehistoric being because we that prehistoric being because we neglected it. We think we can dominate neglected it. We think we can dominate nature. We can bend nature to our will nature. We can bend nature to our will but our nature in the end is to be but our nature in the end is to be happy, strong and healthy. And we lack happy, strong and healthy. And we lack over there. You can't buy it but it's over there. You can't buy it but it's inside here and now. It's the most inside here and now. It's the most closest you can be. It's your own breath closest you can be. It's your own breath which is the spirit in the end. And that which is the spirit in the end. And that one we are able to get into and to one we are able to get into and to profoundly take over what is ours, our

profoundly take over what is ours, our emotion. emotion. I am really glad that you talk about it I am really glad that you talk about it in the context of the the parts of us in the context of the the parts of us that we can't see. You know, it's like, that we can't see. You know, it's like, yes, we can advance civilizations and we yes, we can advance civilizations and we can build bridges and roads and can build bridges and roads and buildings and everything else, but study buildings and everything else, but study after study after study shows that in after study after study shows that in spite of our tremendous advancements and spite of our tremendous advancements and our quality of life, we're still less our quality of life, we're still less happy. We're less fulfilled. We're we're happy. We're less fulfilled. We're we're less satisfied with it's almost like we less satisfied with it's almost like we can we can no longer be satiated. It's can we can no longer be satiated. It's always what's bigger, what's better, always what's bigger, what's better, what's next, what's this, what's that, what's next, what's this, what's that, instead of just being present. And I instead of just being present. And I fall prey to that. But I like that fall prey to that. But I like that you're talking about if we could couple you're talking about if we could couple these ancient practices with our newish these ancient practices with our newish brains, how much better, more fulfilled, brains, how much better, more fulfilled, more happy like you're saying, would we more happy like you're saying, would we possibly be? possibly be? >> Absolutely. Absolutely. It's a biohack >> Absolutely. Absolutely. It's a biohack which is so simple and some people say I which is so simple and some people say I don't have that time 25 minutes a day. I

don't have that time 25 minutes a day. I said I tell them take one and a half said I tell them take one and a half hour instead of 25 minutes because the hour instead of 25 minutes because the the gravity the importance of your the gravity the importance of your wellbeing is within not out there it's wellbeing is within not out there it's in and this is the way to get in. This in and this is the way to get in. This is the way to shut up this thinking is the way to shut up this thinking brain and to feel purpose of life is to brain and to feel purpose of life is to be alive just to feel life be alive just to feel life unconditionally. unconditionally. That is what the cold is doing. It has That is what the cold is doing. It has no reason to be there but in the no reason to be there but in the meantime it's the best way to tackle the meantime it's the best way to tackle the cardiovascular problems of the comfort cardiovascular problems of the comfort zone behavior of people which in the end zone behavior of people which in the end is killer number one as if it is not is killer number one as if it is not there. It is there and we can prevent uh there. It is there and we can prevent uh uh uh from it to happen in in long time uh uh from it to happen in in long time in in the long term by going into the in in the long term by going into the cold. The cold brings a state of being

cold. The cold brings a state of being unconditionally unconditionally as you said satiated. You you are just as you said satiated. You you are just satiated by feeling alive without words. satiated by feeling alive without words. words will not fulfill words will not fulfill your blood with this sense of purpose. your blood with this sense of purpose. That is the deep brain That is the deep brain needs to be activated to feel that and needs to be activated to feel that and it secretes all these necessary kind of it secretes all these necessary kind of neurotransmitters to get into the blood neurotransmitters to get into the blood and then you feel alive and then you feel alive and that's what you want. And it only and that's what you want. And it only takes 25 minutes in the morning. takes 25 minutes in the morning. That's my ritual to feel bloody strong That's my ritual to feel bloody strong all day long. all day long. I don't feel this these stress hormones I don't feel this these stress hormones of of people talking to me this and becoming people talking to me this and becoming sluggish. I got energy all day long and

sluggish. I got energy all day long and that is because I'm clean. I clean that is because I'm clean. I clean myself up through the brain stem, the myself up through the brain stem, the reptilian brain, the purpose of life reptilian brain, the purpose of life with a unconditionally with a unconditionally activating that activating that I got energy clean for all day long and I got energy clean for all day long and a whole lot of can come to me, but a whole lot of can come to me, but it will not make me sluggish. I will be it will not make me sluggish. I will be able to fan it off easy because I got no able to fan it off easy because I got no inside. I can store it away and inside. I can store it away and later I clean it again through breathing later I clean it again through breathing and the cult as simple as it is. And and the cult as simple as it is. And therefore, therefore, I'm not talking about the past. And of I'm not talking about the past. And of course, we live longer. But hey, why not course, we live longer. But hey, why not live longer and stronger and happier and live longer and stronger and happier and healthier? That's what we are talking healthier? That's what we are talking about here. about here. >> And I'm also glad that and I hadn't >> And I'm also glad that and I hadn't considered this before. You talk about considered this before. You talk about when you're most fulfilled in life, it when you're most fulfilled in life, it you can't you can't express that with you can't you can't express that with words. And I think about it in my own

words. And I think about it in my own life. The times where I've been, you life. The times where I've been, you know, the happiest or most most know, the happiest or most most fulfilled or even proud, you know, fulfilled or even proud, you know, watching my daughter at her dance watching my daughter at her dance recital or watching my son hit a home recital or watching my son hit a home run. The times that I feel the best are run. The times that I feel the best are the times that I have a hard time the times that I have a hard time explaining. I cannot articulate it explaining. I cannot articulate it because it's to your point, it's a because it's to your point, it's a feeling. It isn't the thinking side of feeling. It isn't the thinking side of the brain is what I'm hearing you say. the brain is what I'm hearing you say. >> Exactly. And we live in a society which >> Exactly. And we live in a society which is a creation of our extensions of our is a creation of our extensions of our thoughts and which com comforted us. But thoughts and which com comforted us. But real comfort is where you feel happiness real comfort is where you feel happiness without words. You feel driven like when without words. You feel driven like when you love your the first time you see a you love your the first time you see a wife and in the beginning you are swept wife and in the beginning you are swept away with a feeling you cannot away with a feeling you cannot understand but you want to go over understand but you want to go over there. And I say that feeling there. And I say that feeling unconditional feeling that is present unconditional feeling that is present every time in our deep brain but we

every time in our deep brain but we don't know how to get there and the cold don't know how to get there and the cold will bring you there and the breathing will bring you there and the breathing the right breathing will bring you there the right breathing will bring you there and with that you have a connection with and with that you have a connection with the life force without words because the life force without words because words will never be able to get that words will never be able to get that density of feeling. You need to get into density of feeling. You need to get into the feeling part of the brain and that the feeling part of the brain and that is done through the cold and that is is done through the cold and that is done through uh the breathing and or done through uh the breathing and or otherwise when your daughter has a otherwise when your daughter has a recital or your son's home run or your recital or your son's home run or your love for your wife and a power is then love for your wife and a power is then activated of the deep brain. activated of the deep brain. >> Hold on one second. I think I may have >> Hold on one second. I think I may have Hold on. Hold on. >> I'm having a little technical issue >> I'm having a little technical issue here. Hold on. Sure. here. Hold on. Sure. >> Oh, okay. Oh, we're good. I'll splice >> Oh, okay. Oh, we're good. I'll splice that. My earbud went out, but I think that. My earbud went out, but I think I'm connected again, so we're good. Keep I'm connected again, so we're good. Keep going. going. >> Yes. So, [clears throat] that [snorts] >> Yes. So, [clears throat] that [snorts] feeling part of the brain,

feeling part of the brain, there are actually two brains. There's there are actually two brains. There's the mamalian brain and the reptilian the mamalian brain and the reptilian brain. Those two, they need blood flow. brain. Those two, they need blood flow. But if we are into the thinking brain, But if we are into the thinking brain, it takes the blood. Where is the neural it takes the blood. Where is the neural activity? blood flow will go. So you can activity? blood flow will go. So you can see that in brain scans that people have see that in brain scans that people have less blood flow in the deeper parts of less blood flow in the deeper parts of their brain because of the thinking their brain because of the thinking brain, brain, >> right? >> right? >> And that long-term makes you insensitive >> And that long-term makes you insensitive and then you need all kinds of and then you need all kinds of compensatory compensatory uh means like drugs or beer or uh means like drugs or beer or excitement, entertainment, excitement, entertainment, all that. And I say get high on your own all that. And I say get high on your own supply. supply. >> It's always there. >> It's always there. It's amazing. And a life is great. I It's amazing. And a life is great. I love my wife. I love my kids. But I also love my wife. I love my kids. But I also love my ritual every morning that I go

love my ritual every morning that I go within and and shake the hands with my within and and shake the hands with my soul. soul. >> When when you talk about soul, what >> When when you talk about soul, what what's your take on the spiritual realm? what's your take on the spiritual realm? you know the the things that are hard to you know the the things that are hard to quantify and and potentially tapping quantify and and potentially tapping into a higher power. What what's your into a higher power. What what's your belief system around that and how it belief system around that and how it ties into what you do? ties into what you do? >> Exactly. It is my belief. It is my >> Exactly. It is my belief. It is my belief in interception faith within me belief in interception faith within me that connects me with the principle of that connects me with the principle of life itself which is sacred miraculous. life itself which is sacred miraculous. It's there without that we think in one It's there without that we think in one day. day. >> SO I JUST GO OVER THERE. I don't need >> SO I JUST GO OVER THERE. I don't need scientific explanations. It's there. scientific explanations. It's there. Without that, once again, I stink in one Without that, once again, I stink in one day. We all stink in one day. If we are day. We all stink in one day. If we are not connected to our soul as if it is not connected to our soul as if it is not there, have no doubt not there, have no doubt it is there. I just exercise those deep

it is there. I just exercise those deep moments in the morning in my ritual with moments in the morning in my ritual with myself through faith. It's just a little myself through faith. It's just a little bit of faith that connects me with the bit of faith that connects me with the deepest of myself and I feel it and it's deepest of myself and I feel it and it's there and it [clears throat] gives me there and it [clears throat] gives me life. It gives me purpose. It gives me life. It gives me purpose. It gives me energy. It gives me anything to take energy. It gives me anything to take care of my family and myself and be nice care of my family and myself and be nice and kind. and kind. >> When you talk about purpose, obviously >> When you talk about purpose, obviously you have been spreading this this work you have been spreading this this work and these philosophies and ideas for and these philosophies and ideas for decades at this point. decades at this point. What how do you determine your purpose What how do you determine your purpose and how would you articulate that and and how would you articulate that and how has it changed over the course of how has it changed over the course of your life? your life? >> Yes, my purpose is based in to my faith. >> Yes, my purpose is based in to my faith. When I was 12 years old, I told my When I was 12 years old, I told my friends, hey, uh uh if the world thinks friends, hey, uh uh if the world thinks that it is normal to have depression, that it is normal to have depression, wars, pollution, uh darkness, abuse,

wars, pollution, uh darkness, abuse, then I think the world is sick. I'm then I think the world is sick. I'm going to do something about it. What? I going to do something about it. What? I don't know. I just do it. And that is don't know. I just do it. And that is where my faith consciously started to where my faith consciously started to exercise to work upon this. And for a exercise to work upon this. And for a long time I was into thinking and long time I was into thinking and philosophy how to change this, what is philosophy how to change this, what is happening? How do I have to understand? happening? How do I have to understand? is when I came across five years later is when I came across five years later the cult. the cult. And when I got into the cult the first And when I got into the cult the first time, I felt this is it without words. time, I felt this is it without words. That is connection. Connection with That is connection. Connection with feeling, connection uh with that uh what feeling, connection uh with that uh what we call life. And it made me feel so we call life. And it made me feel so good. And then the other day I went back good. And then the other day I went back to see if that was there again because I

to see if that was there again because I began to doubt about it. began to doubt about it. >> Maybe it was just one shot, one >> Maybe it was just one shot, one experience. No, it was there again. And experience. No, it was there again. And since then 17 that is 49 years ago I since then 17 that is 49 years ago I have been exercising going into the cult have been exercising going into the cult because the cult because the cult just goes through this just goes through this circling thought patterns of modern life circling thought patterns of modern life and modern behavior straight into who and modern behavior straight into who you are and what you are. The factory you are and what you are. The factory settings of mother nature itself every settings of mother nature itself every day. And once you get there, you get all day. And once you get there, you get all the energy, you get all the purpose, you the energy, you get all the purpose, you get you get connection with your deep get you get connection with your deep brain and anything. If you are able to brain and anything. If you are able to go into your deep brain, then where else go into your deep brain, then where else can you not go? can you not go? >> You learn to make use of your brain to >> You learn to make use of your brain to control and regulate your emotion and to control and regulate your emotion and to feel the purpose. Why I'm I here I want

feel the purpose. Why I'm I here I want to change the world. That's my purpose. to change the world. That's my purpose. My mother made me so. She told me, "Oh My mother made me so. She told me, "Oh God, let this child live at my birth." God, let this child live at my birth." Yeah. Because I was nearly to die to the Yeah. Because I was nearly to die to the one of the twins. And then she said, "Oh one of the twins. And then she said, "Oh God, make this let this child live. I God, make this let this child live. I will make him a missionary." She told me will make him a missionary." She told me later and I think everybody has a later and I think everybody has a mission but my mission is I bring mission but my mission is I bring goodness to the world through science goodness to the world through science and through effective techniques found and through effective techniques found in nature not in books in nature where I in nature not in books in nature where I learn to feel and making sense deep learn to feel and making sense deep sense within me which was not into the sense within me which was not into the books. Now after doing all the science books. Now after doing all the science and exercising my faith, I changed the and exercising my faith, I changed the books. I changed what medically is

books. I changed what medically is possible in humans. I'm a drop out of possible in humans. I'm a drop out of school. I'm I'm teaching doctors and school. I'm I'm teaching doctors and professors in the world. What is this? professors in the world. What is this? Because I learned from the real wisdom Because I learned from the real wisdom that is not in the books. It's out there that is not in the books. It's out there in nature. And we have the right to know in nature. And we have the right to know anything that brings us in connection anything that brings us in connection with our soul, our purpose, with with our soul, our purpose, with goodness itself. To bring goodness, to goodness itself. To bring goodness, to care for each other, to take care of my care for each other, to take care of my family and your family and all the kids family and your family and all the kids of the world. That is my aim. That is my of the world. That is my aim. That is my purpose. That is my power. And it's purpose. That is my power. And it's within me. And the cold just cleanses me within me. And the cold just cleanses me every day. The breathing cleanses me every day. The breathing cleanses me every day by which I can exercise not every day by which I can exercise not just hopefully I can exercise a faith just hopefully I can exercise a faith that will make the change happen for the that will make the change happen for the good.

good. >> That is that is really powerful. Do do >> That is that is really powerful. Do do you still have days where you're not as you still have days where you're not as motivated? I mean, it's it's such a I motivated? I mean, it's it's such a I know for myself and for other people who know for myself and for other people who have maybe never did a cold plunge or a have maybe never did a cold plunge or a cold shower, it to motivate yourself to cold shower, it to motivate yourself to do that, you have to actually fight your do that, you have to actually fight your your instinct. your instinct. Is that something that you still have to Is that something that you still have to fight and contend with at times or is fight and contend with at times or is this just easy for you? And also, how this just easy for you? And also, how does somebody who does need to fight does somebody who does need to fight that do that more effectively so they that do that more effectively so they can tap into this? can tap into this? >> Anybody has the power. We were talking >> Anybody has the power. We were talking about the 250 people last week. about the 250 people last week. >> Mhm. >> Mhm. >> From 20 to 80 years. They only needed >> From 20 to 80 years. They only needed motivation motivation and then suddenly they were able to go 3 and then suddenly they were able to go 3 4 hours in freezing cold in their 4 hours in freezing cold in their bikinis and short. They are changed. bikinis and short. They are changed. They suddenly realize they have so much They suddenly realize they have so much more power uh being a able to endure

more power uh being a able to endure stress. Cold is stress. But stress of stress. Cold is stress. But stress of life can make us inert like inactive life can make us inert like inactive empathic a little bit. But once you know empathic a little bit. But once you know that you are built with much greater that you are built with much greater powers than you exercise or experience powers than you exercise or experience that is the beginning and then use the that is the beginning and then use the breath then use a cold shower. Go for breath then use a cold shower. Go for THE FULL POWER. WHY WOULD you deprive THE FULL POWER. WHY WOULD you deprive yourself of having little power? Won't yourself of having little power? Won't you when you can get all the power to you when you can get all the power to fulfill your purpose to feel alive to fulfill your purpose to feel alive to take care of your family of your friends take care of your family of your friends of everything and have energy as much as of everything and have energy as much as you loved your woman for the first time. you loved your woman for the first time. It's stronger than our thoughts. It's It's stronger than our thoughts. It's learning to get into our non-thinking learning to get into our non-thinking brain. the feeling. I think that instead

brain. the feeling. I think that instead what what Dear you know Rene Dear he was what what Dear you know Rene Dear he was a philosopher he said we are because we a philosopher he said we are because we think think he said and I say we are because we feel he said and I say we are because we feel we are we are >> I'm changing that thinking is good for >> I'm changing that thinking is good for making buildings etc but if you want to making buildings etc but if you want to build upon happiness strength and health build upon happiness strength and health go to your feeling Feeling [snorts] is go to your feeling Feeling [snorts] is the understanding. And so for anybody the understanding. And so for anybody who is listening and they said, "Oh, the who is listening and they said, "Oh, the cold is too much and I don't feel it." cold is too much and I don't feel it." Yeah, that is exactly what I'm talking Yeah, that is exactly what I'm talking about. about. break that circle cuz you are the owner break that circle cuz you are the owner of so much more power within and so much of so much more power within and so much better feelings within and we love to better feelings within and we love to share that with the people and we showed

share that with the people and we showed it how to do that and by after thousands it how to do that and by after thousands and thousands of people regardless of and thousands of people regardless of age and even conditions I saw a age and even conditions I saw a transformation happening just in a transformation happening just in a couple of days. It's amazing what you couple of days. It's amazing what you can do. It it doesn't need you to go for can do. It it doesn't need you to go for a a a five years of fitness training to a a a five years of fitness training to get into so much weight and feel you get into so much weight and feel you accomplished. No, you are a perfect accomplished. No, you are a perfect being as you are. [snorts] But wake up being as you are. [snorts] But wake up to the perfect perfection of yourself to the perfect perfection of yourself which is life every day. It starts in which is life every day. It starts in the morning. Get to it. Take a damp cold the morning. Get to it. Take a damp cold shower. Get into uh some breathing and shower. Get into uh some breathing and feel a breathing and believing and feel feel a breathing and believing and feel yourself cuz it's dead. And if it yourself cuz it's dead. And if it doesn't work, blame me. But if it works, doesn't work, blame me. But if it works, pass it on. That's love.

pass it on. That's love. >> That's fair. Yeah, that's fair. Do you >> That's fair. Yeah, that's fair. Do you feel like you make better decisions as feel like you make better decisions as you tap into this reptilian brain? you tap into this reptilian brain? Because I I know I feel that way. Because I I know I feel that way. Whenever I whenever I base my decisions Whenever I whenever I base my decisions on my what I would just say intuition on my what I would just say intuition that I can't quite articulate, I always that I can't quite articulate, I always make good decisions. And when I out make good decisions. And when I out logic my intuition, I end up making bad logic my intuition, I end up making bad decisions. It seems like decisions. It seems like yes, intuition is intu is Latin for yes, intuition is intu is Latin for going in and intuition is the six sense. going in and intuition is the six sense. We are the six sense. We send and We are the six sense. We send and receive messages receive messages and uh uh the clarity of our brain is and uh uh the clarity of our brain is being uh guaranteed at the moment when being uh guaranteed at the moment when you go into the cold because once again you go into the cold because once again it cleanses not only the blood it goes it cleanses not only the blood it goes through the blood brain barrier into our through the blood brain barrier into our brain and thus we have a higher brain and thus we have a higher cognitive awareness and a

cognitive awareness and a [clears throat] better connection with [clears throat] better connection with our instincts and with our uh intuition. our instincts and with our uh intuition. It is called inter reception It is called inter reception topdown regulated inter reception. I did topdown regulated inter reception. I did the studies in Detroit the studies in Detroit the in Detroit Michigan Detroit and it the in Detroit Michigan Detroit and it it showed that they said now we have the it showed that they said now we have the compelling evidence of the key compelling evidence of the key components components of the autonomous processes in the brain of the autonomous processes in the brain related to mood regulation. When you related to mood regulation. When you feel good, you think better. When you feel good, you think better. When you feel good, you are clearer. More clarity feel good, you are clearer. More clarity is there in the brain. That's why you is there in the brain. That's why you feel good. feel good. So that feeling good is being h So that feeling good is being h activated through going into the cold activated through going into the cold and going into uh some breathing and going into uh some breathing effectively done. So there it is.

effectively done. So there it is. Clarity of mind. Interception is a new Clarity of mind. Interception is a new term. Top-down regulation of term. Top-down regulation of interception is a new term in interception is a new term in neuroscience. And they never thought neuroscience. And they never thought that this was possible until I showed it that this was possible until I showed it >> and that's why it it needs to be studied >> and that's why it it needs to be studied so much more. But because it doesn't so much more. But because it doesn't make money, that's why the funds and make money, that's why the funds and with the NIH and all with the NIH and all it's it's not there. it's it's not there. >> They don't want natural ways because it >> They don't want natural ways because it doesn't make money. So that is the real doesn't make money. So that is the real disease thing is through podcasts we are disease thing is through podcasts we are able to pass on common sense natural able to pass on common sense natural techniques for free and just try it once techniques for free and just try it once and then and then come back. But if you and then and then come back. But if you don't try it, don't stay in this don't try it, don't stay in this thinking brain and doubting. Just I'm thinking brain and doubting. Just I'm talking about a little bit of breathing talking about a little bit of breathing and a cold shower cuz feeling is the

and a cold shower cuz feeling is the understanding. understanding. Yeah, I know. I haven't immersed myself Yeah, I know. I haven't immersed myself nearly to the degree that that I ought nearly to the degree that that I ought to. Even after having this conversation, to. Even after having this conversation, I'm much more inspired to do that. But I I'm much more inspired to do that. But I know with the limited exposure that I've know with the limited exposure that I've had from recovery to sleep to the way had from recovery to sleep to the way that I feel to overcoming something that I feel to overcoming something that's challenging to the way that I that's challenging to the way that I address other hardship has been address other hardship has been absolutely incredible for me. So I can't absolutely incredible for me. So I can't I can't uh overstate the benefits of it. I can't uh overstate the benefits of it. >> Yes. So, and so it is for everybody and >> Yes. So, and so it is for everybody and everybody has a has a different h everybody has a has a different h connection toward it, a different connection toward it, a different activation, different response. But in activation, different response. But in general, we can say the cold is the general, we can say the cold is the greatest cardiovascular fitness workout greatest cardiovascular fitness workout you can imagine. you can imagine. >> That is one. Your energy will go way up. >> That is one. Your energy will go way up. Your dopamines go way up. Depression Your dopamines go way up. Depression will be no longer. Why? Dopamine lack is

will be no longer. Why? Dopamine lack is gone. 250% more dopamine by going into gone. 250% more dopamine by going into an ice bath. That is like cocaine only an ice bath. That is like cocaine only it's no cocaine. It's go being high on it's no cocaine. It's go being high on your own supply. It's all there. When we your own supply. It's all there. When we cleanse inside through activation of the cleanse inside through activation of the adrenal axis, we become clean and a adrenal axis, we become clean and a clean body unconditionally is able to clean body unconditionally is able to feel emotions well. That is good feel emotions well. That is good feeling. And that I wish for every feeling. And that I wish for every person. That's the way we are built. person. That's the way we are built. >> Well, when this has been fascinating and >> Well, when this has been fascinating and like I said, I was so grateful that we like I said, I was so grateful that we could have this conversation. Will you could have this conversation. Will you let men know where to learn about you? let men know where to learn about you? You've got the book exposure that is You've got the book exposure that is available and also you have your available and also you have your programs and retreats and things. Let programs and retreats and things. Let the guys know where to go so they can the guys know where to go so they can find out more information. find out more information. >> Right on. That is the I got a website >> Right on. That is the I got a website and it's been handled by my son and my and it's been handled by my son and my family and all. I actually have never

family and all. I actually have never been on my own website, but don't tell been on my own website, but don't tell nobody. nobody. >> I won't. That that stays between you and >> I won't. That that stays between you and me and everybody else listening. me and everybody else listening. >> That's it. I make fun out of it, but >> That's it. I make fun out of it, but hey, you know, I just do it. I walk my hey, you know, I just do it. I walk my talk uh every day. So when I I'm when talk uh every day. So when I I'm when people ask me things, I just pop up and people ask me things, I just pop up and here it is. But go to my website, go to here it is. But go to my website, go to the YouTube and and type in Wimhof and the YouTube and and type in Wimhof and Wimhof method and you will find Wimhof method and you will find everything. Actually, it's all for free. everything. Actually, it's all for free. It's all there already. But if you want It's all there already. But if you want to see me, we got to organize stuff. So to see me, we got to organize stuff. So then payments are being done, etc. And then payments are being done, etc. And there is a book coming out autobiography there is a book coming out autobiography in photos of the last 45 years or 50 in photos of the last 45 years or 50 years. It's all in there. It's amazing. years. It's all in there. It's amazing. Uh it it's quite amazing because it Uh it it's quite amazing because it tells you know a photo sometimes tells a

tells you know a photo sometimes tells a lot more of what is going on than words lot more of what is going on than words and you can see it and I do poetry as and you can see it and I do poetry as well. So I I like it. I I love the book well. So I I like it. I I love the book and it's out in in the US, I think in and it's out in in the US, I think in England, too. And now it's being England, too. And now it's being translated into Dutch, my own language translated into Dutch, my own language where I am right now. Actually, I'm where I am right now. Actually, I'm living in Australia right now. living in Australia right now. >> But I'm here visiting my family, my >> But I'm here visiting my family, my oldest family. I got a new family now. oldest family. I got a new family now. We all live in harmony together. And We all live in harmony together. And it's a Yeah, it's all great. Life is it's a Yeah, it's all great. Life is great. great. >> Well, you you seem like it. And uh I'm >> Well, you you seem like it. And uh I'm inspired even more so after having this inspired even more so after having this conversation. Win, thanks for joining me conversation. Win, thanks for joining me today. I really appreciate your time. today. I really appreciate your time. >> Thank you, Ryan. All the love, all the >> Thank you, Ryan. All the love, all the power. power. >> Yes, sir. >> Yes, sir. [music]

Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

Quieting The Thinking Brain

Cold exposure changes the conversation in the mind. When the thinking brain circles through the same concerns, the body can become a point of interruption. The cold does not debate with rumination. It gives the system a stronger signal, one that demands presence and pulls attention toward immediate experience.

Hof describes this as entering the deeper brain, the older terrain of instinct and survival. His language is primal: danger, cold, heat, the part of us that carries no words. Whether or not we use the same map, the practical insight is clear. Cold exposure teaches you to meet a stress signal without being consumed by it.

The first impulse in cold is resistance. The body wants to escape. The breath tightens. The mind looks for a way out. This is where the practice begins. You learn to stay present inside discomfort, breathe deliberately, and let panic lose its command. Resilience becomes something you rehearse, not something you merely admire.

Hof links overuse of the thinking brain with stress and cortisol, and he frames long-held stress as corrosive to mental and physical health. In plain terms, an overactive mind can keep the body braced long after the moment has passed. Cold offers a clean contrast. It asks the system to respond, then recover. That cycle builds steadiness.

He also points to blood flow and neural activity as part of the picture, describing a need to activate the whole brain rather than live only in thought. The outcome is not abstraction. It is a more complete sense of aliveness, with focus sharpened by sensation and clarity restored through direct contact with the body.

Life will bring danger signals that are not chosen: loss, separation, injury, uncertainty, responsibility. The nervous system does not always distinguish cleanly between physical threat and emotional impact. By entering controlled discomfort on purpose, you practice meeting alarm without collapse. Cold becomes a place to study your own response and refine it.

This is not about becoming numb. It is about becoming available. You learn that intensity can rise without taking over. You learn that breath can remain steady while the body receives a sharp signal. You learn that discomfort is not the same as danger. That distinction changes how you move through stress.

Full Immersion Versus Shortcuts

There are shortcuts that borrow from cold exposure without becoming the full protocol. A face in ice water can lower the heart rate through the mammalian reflex. Ice cubes in the hands can create a sharp sensory interruption. Hof acknowledges these methods as useful in their place. They create a signal, but they do not equal full immersion.

You learn to shut up the thinking brain and you get into this pure state of unconditional primordial feeling life.

The distinction matters because the skin is the body’s largest organ. Hof emphasizes the network of veins, arteries, and capillaries that respond when the whole body meets cold water. A cold shower or lake immersion engages far more of that vascular system than a localized technique. The result is broader circulation training and a fuller sense of energy.

His language is direct: the vascular system contracts, blood flow moves more effectively, and the body wakes up. You feel the outcome as alertness, warmth returning to the skin, and a renewed sense of vitality. The visible flush after cold is not cosmetic. It is a sign that the body has answered.

That response is why full-body exposure carries a different weight. It asks more of the system, and it gives more back. Cold becomes a form of vascular practice, a way to keep the body responsive rather than insulated from sensation. In a culture built around comfort, that responsiveness is easy to lose.

The minimum effective dose is accessible. If you already take a warm shower, end with cold. Do it daily. The point is not to turn recovery into theater. The point is to create a reliable contact point with discomfort, circulation, breath, and energy. A small finish, repeated with intention, becomes a serious protocol.

Natural cold adds another dimension when it is available. A lake, cold air, or an outdoor body of water brings the practice closer to the elements and farther from convenience. Hof describes this as returning to nature’s factory settings. The phrase carries the whole philosophy: beneath our layers of comfort, the body still knows how to adapt.

The practice should remain practical. Cold is not a performance ritual, and endurance for its own sake misses the point. The real measure is how you feel and function afterward: clearer, steadier, more awake, more capable of meeting stress without losing balance. The cold is only useful when it returns you to life with more presence.

Breath, Sleep, And Recovery

Breath is the second doorway. Hof presents breathing as a way to change biochemistry and reduce anxiety, not by thinking differently, but by changing state. When the breath deepens and becomes deliberate, the body receives a new instruction. The mind follows because the body has already begun to shift.

He connects cold and breath to adrenaline, cortisol, and sleep. His claim is that cold activates the adrenal axis, including the hypothalamus, pituitary gland, and adrenal glands, helping the body move out what blocks its best function. The felt outcome is simple: less internal residue from stress, more readiness for deep rest, and a cleaner descent into sleep.

Cortisol, in his framing, keeps the system alert when it should be releasing the day. When it remains present at night, sleep becomes lighter and recovery feels incomplete. Cold changes that state by creating a strong, controlled stress response earlier, then allowing the body to settle. The reward is sleep that restores rather than merely passes time.

Hof also speaks about melatonin, the vagus nerve, and the parasympathetic nervous system in relation to deep sleep and regeneration. The plain benefit is recovery. When the body can switch off, repair becomes more available. You wake with greater energy because the night has done its work.

If you are able to go into your deep brain, then where else can you not go?

Breath retention adds another controlled signal. Hof explains that after deep breathing, carbon dioxide is blown off and the urge to breathe changes. Holding the breath after exhalation becomes a way to meet a danger signal consciously. The body reads not breathing as urgent, while the practitioner remains composed. This trains calm inside pressure.

He also describes breathing as shifting pH toward alkalinity, with the nervous system and neurotransmitters working more effectively. The language is bold, and the science still deserves careful attention. What matters here is the lived direction of the practice: breath can change how you feel, how you focus, and how quickly the body moves from stress toward clarity.

The broader promise is not control over every outcome. It is deeper participation in your own state. Cold and breath give you handles on energy, anxiety, sleep, and recovery. They turn resilience into a protocol you can practice before life asks for it.

Science will continue to examine the claims, mechanisms, and limits. That work matters. So does the direct experience of a body that can breathe through discomfort, warm itself after cold, sleep more deeply, and return to balance with fewer external conditions. Recovery is not passive. It is an active return to equilibrium, repeated until it becomes part of who you are.

Wim's Wise Words

A second take, from someone who's lived it.

If you take one thing from this, let it be this: the cold is not there to prove you are tough. It is there to show you where you leave yourself.

That first breath in cold water tells the truth quickly. You tense. You rush. You negotiate. Then, if you stay present, something cleaner appears. The body receives a strong signal, and you learn to answer without panic. That is the practice.

I would keep it simple. Do not begin with long immersions, dramatic conditions, or numbers you can brag about. Begin with a daily cold finish after your warm shower. Thirty seconds is enough at first. Breathe slowly. Keep your shoulders soft. Let the exhale lengthen. When you can meet thirty seconds with composure, add time with respect.

Where I'd Start

Use cold as a precision tool, not a punishment. The right dose leaves you clearer, warmer afterward, and more available to the day. The wrong dose leaves you scattered, depleted, or proud for the wrong reason. Pride is a poor guide in cold water.

A good protocol has three parts. First, enter deliberately. Second, breathe with control. Third, stop while the practice is still teaching you something. You are training adaptation, not chasing discomfort for its own sake.

The breath deserves the same respect. Deep breathing can shift your state quickly, but breath retention belongs on dry land, seated or lying down. Never combine it with water, driving, or anything that needs your full outer attention. The purpose is mastery, and mastery begins with clean boundaries.

If you want to go deeper into the breath side of this work, read Wim Hof on breathwork, cold exposure, and human potential. It gives more room to the mechanisms without losing the lived experience.

Solitude is the part I would not skip. After the cold, take one quiet minute before the phone, the inbox, or the day reaches you. Stand still. Feel the skin wake. Feel the breath settle. This is where the nervous system learns the full arc: signal, response, recovery, equilibrium.

None of this replaces sleep, food, training, or honest rest. Cold will not compensate for a life arranged against recovery. It can, however, become a daily return to your own centre. Small. Precise. Repeated.

The value is not in enduring more. The value is in needing less noise to feel alive.