Phil and Kath turn cold exposure at home into a precise ritual, using breath, gradual immersion, and guidance to build resilience without spectacle.
Video·Psychology on Demand·8 min read·March 8, 2023
Phil and Kath, certified Wim Hof instructors, open their cold-water sanctuary and show how breath, gradual exposure, and steady guidance can turn discomfort into resilience.
A Cold-Water Sanctuary
Phil and Kath do not present cold exposure as spectacle. They present it as a lived ritual, held inside a garden that feels less like a training ground and more like a private sanctuary shaped by hand, weather, and repetition.
Phil introduces himself as a qualified, certified Wim Hof instructor. Kath stands beside him as both partner and fellow instructor, equally at home in the practice and the place. Together, they welcome the viewer into the garden where they sleep.
The entrance began with two pillars that cost 20 quid. They painted them red, added a top, and turned the threshold into what Phil calls an Enter the Dragon doorway. It is playful, but it also marks a boundary; beyond it, comfort has been deliberately redefined.
The treehouse bedroom sits high because a stream runs through the garden and rises with the weather. The bed rests on pallets, with sheepskin beneath them to hold back the cold that comes from the ground. It is simple, practical, and deeply intentional.
They sleep there all year round. The coldest night they mention is around minus 10, a detail offered without drama. The arrangement has evolved over time, from early lessons to a mattress, from trial to mastery, from exposure to equilibrium.
This matters because the cold is not a performance for them. It is a daily protocol, woven into the architecture of their lives. The garden, the treehouse, the red pillars, and the water all point toward the same principle: resilience is built through repeated, deliberate contact with what we usually avoid.
We all inherit a certain devotion to comfort. Phil and Kath have chosen a different relationship with it. They are not rejecting warmth or ease; they are restoring balance by stepping into conditions that ask the body and mind to listen.
now okay down ex exhale as you stand down that's it oh how's up down that's it oh how's up oh oh that's really one second okay put oh oh that's really one second okay put your on your [Music] B hi I'm Phil and I'm a qualified wiim HOV instructor this is Cathy myself HOV instructor this is Cathy myself she's also a Wim Hoff instructor this is she's also a Wim Hoff instructor this is our garden where we sleep so um if you'd our garden where we sleep so um if you'd like to come down with us we show you around okay this is my this is my winter garden um and it all started with these garden um and it all started with these two pillars we put these two pillars up two pillars we put these two pillars up they cost us 20 quid that's all Wicked they cost us 20 quid that's all Wicked and decided to paint them red and then I and decided to paint them red and then I put a top on them and then it's Enter put a top on them and then it's Enter the Dragon so it makes a great entrance the Dragon so it makes a great entrance to to our garden where we sleep in the to to our garden where we sleep in the treeh house
treeh house okay come with okay come with me okay this is our bedroom it's a treeh house um it starts off as just a house um it starts off as just a platform had to build it quite High platform had to build it quite High because of the river we got a stream because of the river we got a stream that runs through here and that goes up that runs through here and that goes up and down with with the with the weather and down with with the with the weather quite a lot so we built it up off off quite a lot so we built it up off off the ground um the bed's here and that's the ground um the bed's here and that's on pallets and we sleep in this all year on pallets and we sleep in this all year round codest we've been in is - 10 uh round codest we've been in is - 10 uh it's okay cuz the the cold comes from it's okay cuz the the cold comes from the ground and we've got um uh sheep the ground and we've got um uh sheep skin underneath us so it's okay and skin underneath us so it's okay and we're and we're on a a mattress now we're and we're on a a mattress now whereas we weren't when we first started whereas we weren't when we first started doing it learned a lot in a very short doing it learned a lot in a very short space of time uh all the hand raiding space of time uh all the hand raiding all the Timbers come from New Zealand I all the Timbers come from New Zealand I got a friend that Imports that is New got a friend that Imports that is New Zealand Driftwood and um Welcome to our
Zealand Driftwood and um Welcome to our humble AB Bo this is our humble AB Bo this is our bua you morning Phil good morning Kathy bua you morning Phil good morning Kathy we're in the horse Dan yes okay Kathy we're in the horse Dan yes okay Kathy just would you like to explain to me why just would you like to explain to me why we're bothering to do this before we get we're bothering to do this before we get into the Ice Bar so what we're doing is into the Ice Bar so what we're doing is we're going to get our bodies warm we're we're going to get our bodies warm we're going to get our core War so what we do going to get our core War so what we do is we're going to we're going to because is we're going to we're going to because it's about 4° today it's not 3° 3° in it's about 4° today it's not 3° 3° in there okay so what I'm going to do we're there okay so what I'm going to do we're going to we're going to engage our quads going to we're going to engage our quads and our glutes big muscle gr get down and our glutes big muscle gr get down low so the lower you go the better feel low so the lower you go the better feel yeah so you get down low what happens yeah so you get down low what happens they start vibrating the vibration the they start vibrating the vibration the vibration is going to send vibrating vibration is going to send vibrating there yeah they're vibrating so it sends there yeah they're vibrating so it sends itend it starts to warm things up so itend it starts to warm things up so it's like it's like shivering so what it's like it's like shivering so what we're doing is we're doing that and we're doing is we're doing that and that's going to start sending warm blood that's going to start sending warm blood and warming the blood up so we're and warming the blood up so we're warming up from the inside out we can do warming up from the inside out we can do this when we get out as well which is this when we get out as well which is really really good when you get out really really good when you get out again so we're going to warm up then again so we're going to warm up then we're going to before we get in then we're going to before we get in then we're going to warm up when we get out we're going to warm up when we get out and do all cultures in the world have
and do all cultures in the world have something simil well this is this is something simil well this is this is this this this is a warrior stance you this this this is a warrior stance you know when you you look around and all know when you you look around and all you see is you see you see um what is it you see is you see you see um what is it the Mars do it there's cultures all over the Mars do it there's cultures all over the world the hacker that's the hacker the world the hacker that's the hacker the the the martial artists all over the the the the martial artists all over the world they all do it and no matter what world they all do it and no matter what culture you come from they all do this culture you come from they all do this it's strength within and then what we're it's strength within and then what we're going to do also is we're going to bre going to do also is we're going to bre we're going to we're going to we're we're going to we're going to we're going to breathe so what we're going to going to breathe so what we're going to do is we're going to go make a noise a bit of eye contact pH reason for doing this is you got pH reason for doing this is you got intercostal muscles that's the little intercostal muscles that's the little muscles in between the muscles in between the ribs what we're doing is we're moving ribs what we're doing is we're moving these muscles moving the air through these muscles moving the air through your lungs so these muscles are turning your lungs so these muscles are turning they're going to turn up to close like M they're going to turn up to close like M and you warm up from the inside out
and a [Music] roar EX there we there we go okay so slow exhale on the way in go okay so slow exhale on the way in Phil one second my we're going to do Phil one second my we're going to do this after Kath we're I'm going to do my this after Kath we're I'm going to do my story now that's what we're doing okay story now that's what we're doing okay all right okay hi my name is Phil this all right okay hi my name is Phil this is Kathy we're both whm Hoff is Kathy we're both whm Hoff instructors I'd just like to say tell instructors I'd just like to say tell you a little bit about myself my story you a little bit about myself my story um Kathy myself been practicing the Wim um Kathy myself been practicing the Wim Hof method for about 5 years now and we Hof method for about 5 years now and we are both qualified Wim Hoff instructors are both qualified Wim Hoff instructors certified for certified sorry certified
certified for certified sorry certified qualified same thing okay um and well qualified same thing okay um and well we've been we started with we were we we've been we started with we were we were cycling hiking swimming and then we were cycling hiking swimming and then we started to do we we we changed a little started to do we we we changed a little bit we went to the Cold Water Swimming bit we went to the Cold Water Swimming which was wearing neopreme suits at which was wearing neopreme suits at first at first so we were in in water first at first so we were in in water and swimming and uh we run into a gang and swimming and uh we run into a gang called the chili Willies these are world called the chili Willies these are world class swimmers you know they the swam class swimmers you know they the swam the channel and back and you know the channel and back and you know they're doing all sorts of things they they're doing all sorts of things they said uh they say black people can't swim said uh they say black people can't swim they say black people don't like the they say black people don't like the cold I'm swimming 2 miles every day no cold I'm swimming 2 miles every day no problem whatsoever water just below problem whatsoever water just below 5° so they say when I when I'm went 5° so they say when I when I'm went there with up at late 32 with the chili there with up at late 32 with the chili with is he said take your take your suit with is he said take your take your suit off I took my suit off and guess what I off I took my suit off and guess what I couldn't swim I swam like a sece and I couldn't swim I swam like a sece and I did and I didn't like the cold either did and I didn't like the cold either not much you were shaking in a sh not much you were shaking in a sh shaking in a shivering I nearly drown
shaking in a shivering I nearly drown anyway I got out we got on to the side anyway I got out we got on to the side um walked around um but at the cold the um walked around um but at the cold the swim and I got under control quite swim and I got under control quite quickly uh went to swim fit no problem quickly uh went to swim fit no problem whatsoever got my swimming up together whatsoever got my swimming up together uh as for the As for the cold we was I uh as for the As for the cold we was I was struggling like mad so um so we were was struggling like mad so um so we were watching Swim videos we were watching watching Swim videos we were watching Swim videos and all of a sudden this guy Swim videos and all of a sudden this guy kept coming up you know whim Hof and he kept coming up you know whim Hof and he was stood in the ice and he was uh doing was stood in the ice and he was uh doing H ha ha so we started doing that on the H ha ha so we started doing that on the bank and these swimmers are going what bank and these swimmers are going what are you doing that for you're stupid are you doing that for you're stupid that doesn't work it does yeah but it's that doesn't work it does yeah but it's proper fun it's proper fun it's great proper fun it's proper fun it's great fun so we we we were doing that and um fun so we we we were doing that and um it it was it was great so we started to it it was it was great so we started to go more from swim to whim we did and go more from swim to whim we did and eventually we went within so uh my story eventually we went within so uh my story is that um in the meantime I was I was is that um in the meantime I was I was giving blood and uh so they said your giving blood and uh so they said your blood's quite rare so what we want to do blood's quite rare so what we want to do is we want to take the plasma from it so is we want to take the plasma from it so they done another test on my Bloods and
they done another test on my Bloods and they said we have got a bit of an issue they said we have got a bit of an issue I said okay and uh so they said you need I said okay and uh so they said you need to go for more tests see your doctor so to go for more tests see your doctor so I went and see my doctor we I went to I went and see my doctor we I went to Birmingham had some tests they put some Birmingham had some tests they put some radiation stuff in me to see exactly radiation stuff in me to see exactly what was going on and it turned out that what was going on and it turned out that I was producing too many red blood cells I was producing too many red blood cells and my my blood was very sticky and and my my blood was very sticky and thick uh the what was the diagnosis the thick uh the what was the diagnosis the diagnosis was it's called diagnosis was it's called poly polycythemia vera which is an poly polycythemia vera which is an incurable disease you can Google that PV incurable disease you can Google that PV PV it's called um you can Google that no PV it's called um you can Google that no problem whatsoever um anyway what's the problem whatsoever um anyway what's the negative word that's attached to it P negative word that's attached to it P it's a cancer uh so it's it's a cancer it's a cancer uh so it's it's a cancer um and that that was that was what it is um and that that was that was what it is it's a cancer so um I said okay you know it's a cancer so um I said okay you know they were giving me a therapeutic they were giving me a therapeutic photomy uh which is taking a pint of photomy uh which is taking a pint of blood off me every two weeks it's not a
blood off me every two weeks it's not a labotomy is it's not a labotomy it's a labotomy is it's not a labotomy it's a photomy and throwing it away so um I'm photomy and throwing it away so um I'm doing the Wim Hoff method and I'm doing doing the Wim Hoff method and I'm doing it we're we're going mental at it so um it we're we're going mental at it so um you know we are really really pushing it you know we are really really pushing it and gradually this it goes from two and gradually this it goes from two weeks to 4 weeks to 6 weeks to to 3 weeks to 4 weeks to 6 weeks to to 3 months and it's going down and down and months and it's going down and down and down and the doctor said what are you down and the doctor said what are you doing I said whm Hoff method said okay doing I said whm Hoff method said okay keep doing what you're doing no problem keep doing what you're doing no problem whatsoever which I did and uh July 9th whatsoever which I did and uh July 9th this was 2 years ago they said the this was 2 years ago they said the incurable disease I had a phone call I incurable disease I had a phone call I was having lunch with with my girls cuz was having lunch with with my girls cuz it was my birthday it was birthday it it was my birthday it was birthday it was my birthday July July the 9th so I was my birthday July July the 9th so I got all the girls around me and I'm got all the girls around me and I'm having uh having lunch phone goes I I'm having uh having lunch phone goes I I'm going to take this call it turns out going to take this call it turns out that it's the the the um consultant that it's the the the um consultant hematologist they said look we got some hematologist they said look we got some great news for you and they told me what great news for you and they told me what what was what they said the the disease what was what they said the the disease you had has gone away completely you're you had has gone away completely you're not in remission it's gone away
not in remission it's gone away wow what a birthday present yeah that wow what a birthday present yeah that was good wasn't it yeah so I went back was good wasn't it yeah so I went back and I said to the girls guess what the and I said to the girls guess what the cancer I had I haven't got anymore and cancer I had I haven't got anymore and they said what cancer but oh yeah but they said what cancer but oh yeah but that's cuz you had to go within I had to that's cuz you had to go within I had to go within and that's what we done you go within and that's what we done you know it's got you got to be positive and know it's got you got to be positive and you know I I needed to sort this out you know I I needed to sort this out myself and see what I could do and and I myself and see what I could do and and I knew I could do this um you know again knew I could do this um you know again it's the power of the mind as well but it's the power of the mind as well but without the Wim Hoff method I don't without the Wim Hoff method I don't think I'd be here today no well I know I think I'd be here today no well I know I wouldn't so the hematologist recorded wouldn't so the hematologist recorded that as Lifestyle Changes yeah correct that as Lifestyle Changes yeah correct that's correct um which it was yeah but that's correct um which it was yeah but mainly Wim Hof lifestyle lifestyle so mainly Wim Hof lifestyle lifestyle so that is what we've done mhm and like I that is what we've done mhm and like I said it's worked for me and oh and then said it's worked for me and oh and then what happened a couple of weeks ago Phil what happened a couple of weeks ago Phil so a couple of weeks ago somebody said so a couple of weeks ago somebody said that uh uh you know should be monitored that uh uh you know should be monitored we should be monitored so our nurse come we should be monitored so our nurse come around and she said oh well you don't around and she said oh well you don't know and I thought okay then so um I I know and I thought okay then so um I I rang the hospital I got out had another rang the hospital I got out had another blood test and the consultant blood test and the consultant hematologist uh rang me up and we had a
hematologist uh rang me up and we had a cons consultation phone consultation and cons consultation phone consultation and he don't ring me anymore there's nothing he don't ring me anymore there's nothing wrong with you fine you're fine how wrong with you fine you're fine how about that I am fine no more that is about that I am fine no more that is brilliant so you were also able to give brilliant so you were also able to give blood again that is it cath so right blood again that is it cath so right that is that is me so I'm happy now and that is that is me so I'm happy now and everything's hunky dory how about that everything's hunky dory how about that so that is one one positive there is a so that is one one positive there is a lot of um evidence and and uh lot of um evidence and and uh um support from people who've had the um support from people who've had the same EXP same same experience with same EXP same same experience with different diseases and just they've just different diseases and just they've just gone away over time yeah and that's this gone away over time yeah and that's this is what it's all about people you know is what it's all about people you know we need to be stepping back as you can we need to be stepping back as you can see we're we're sat in water now it's see we're we're sat in water now it's about 2.9 de it's pretty cold it is about 2.9 de it's pretty cold it is pretty cold but we can do this we can do pretty cold but we can do this we can do you know we'll do average of 10 minutes you know we'll do average of 10 minutes every time we get in which is very good every time we get in which is very good for for beginners it's 2 minutes maximum two beginners it's 2 minutes maximum two minutes it's good for anyone 10 minutes minutes it's good for anyone 10 minutes is enough I think in my humble opinion is enough I think in my humble opinion yeah so 10 minutes is plenty well that's yeah so 10 minutes is plenty well that's and that's us what can I say we we are
and that's us what can I say we we are having fun um the thing is with the with having fun um the thing is with the with the it's free the thing is with the the it's free the thing is with the thing is with the cold as well thing is with the cold as well is it lowers inflammation for up to 6 is it lowers inflammation for up to 6 days so if you're in a nice bath for 10 days so if you're in a nice bath for 10 minutes you know maximum right it lowers minutes you know maximum right it lowers inflammation for up to up inflammation for up to up to 6 days what what would you want and to 6 days what what would you want and it's I believe it's impossible to get it's I believe it's impossible to get out of cold water and still feel out of cold water and still feel miserable it's you know it's a life miserable it's you know it's a life enhancing experience you feel great when enhancing experience you feel great when you get out don't you every time yeah I you get out don't you every time yeah I do yeah happy I always do happy strong do yeah happy I always do happy strong happy healthy and this what it's all happy healthy and this what it's all about and like I said this is great for about and like I said this is great for everybody you know all you got to do is everybody you know all you got to do is just just a little tweak you know we are just just a little tweak you know we are so comfortable these days and comfort so comfortable these days and comfort every you thinks Comfort makes you happy every you thinks Comfort makes you happy Comfort doesn't make you Comfort doesn't make you happy can make you miserable think about happy can make you miserable think about it you know let's just step back a it you know let's just step back a little bit yeah nothing is quite good little bit yeah nothing is quite good enough no hot water hasn't been around
enough no hot water hasn't been around forever you know and you know Central forever you know and you know Central Easter hasn't been around forever you Easter hasn't been around forever you know we've only just started having this know we've only just started having this over the last 30 40 years 40 50 years over the last 30 40 years 40 50 years and guess what everybody's less healthy and guess what everybody's less healthy and now people are finding that getting and now people are finding that getting your laptop back in bed is just as good your laptop back in bed is just as good it's place to work as anywhere isn't it it's place to work as anywhere isn't it that's that's good all right so I'm going to be good all right so I'm going to be joining them joining them [Music] [Music] don't me you'll be feeling the don't me you'll be feeling the cold oh right so what have I got myself cold oh right so what have I got myself in in for well You' got yourself in we're for well You' got yourself in we're we're doing we're doing both waves this we're doing we're doing both waves this today we're doing cold and hot which is today we're doing cold and hot which is great actually we're doing hot first great actually we're doing hot first we're warming you up first of all and we're warming you up first of all and then right we go so anyway how you then right we go so anyway how you feeling terrified leave that the like
feeling terrified leave that the like right so no need no need to be scared right so no need no need to be scared right and nothing's going to happen to right and nothing's going to happen to you all you're going to do is you're you all you're going to do is you're going to find comfort and discomfort going to find comfort and discomfort right so the thing is everybody goes right so the thing is everybody goes with this with this everybody says this with this with this everybody says this the ice the ice bath the ice bath the the ice the ice bath the ice bath the magic happens with the breath work that magic happens with the breath work that is where the magic happens everybody is where the magic happens everybody focuses on their eyes because everybody focuses on their eyes because everybody you know you remember what you you know you remember what you remembered to say put that coat on remembered to say put that coat on you'll get your death you'll get your death C why cuz people are fully adapted to C why cuz people are fully adapted to cold water they are so yeah that's all cold water they are so yeah that's all it is so all all we're going to do it's it is so all all we're going to do it's it's we call it a chunky dunk cuz we're it's we call it a chunky dunk cuz we're a bit bigger than you right so so all a bit bigger than you right so so all we're going to do is could be in that we're going to do is could be in that water you be in there for a maximum of 2 water you be in there for a maximum of 2 minutes okay now this right all it is is minutes okay now this right all it is is Skin Deep right all it is is getting Skin Deep right all it is is getting yourself in there so when you first get yourself in there so when you first get into that water first thing you're going into that water first thing you're going to do your heart rate's going to go up to do your heart rate's going to go up it's going to be pumping like it's going to be pumping like magic that that's okay this is perfectly magic that that's okay this is perfectly normal that is fight or flly response normal that is fight or flly response what we all we be going to All We Do and what we all we be going to All We Do and is's getting in there and we'll be
is's getting in there and we'll be getting our breathing under control so getting our breathing under control so your heart's go Bo Bo and what we're your heart's go Bo Bo and what we're going to do fully in and it's a slow going to do fully in and it's a slow exhale and that's it so we do two more exhale and that's it so we do two more breaths we'll rub our hands together breaths we'll rub our hands together like this okay right fully in through like this okay right fully in through the nose exhale slowly through the M the nose exhale slowly through the M excellent open that door and again excellent open that door and again breathing fully in and let it go okay breathing fully in and let it go okay and again fully in and let it go okay and again fully in and let it go okay then we're going to put then we're going to put left hand on the belly right hand on top left hand on the belly right hand on top ful in we'll be stood in the water now ful in we'll be stood in the water now right so we're stood in the water just right so we're stood in the water just past our knees and all we're going to do past our knees and all we're going to do as we sit down we're going to Exhale you as we sit down we're going to Exhale you always exhale when you get into water so always exhale when you get into water so you just you just go slow you breathe in and go you slow go slow you breathe in and go you slow the breath down so it's make believe you the breath down so it's make believe you breathe into a straw if you make you breathe into a straw if you make you breathe into a straw it slows it all breathe into a straw it slows it all down so in through the nose if you can down so in through the nose if you can may bring through your St slow exhale may bring through your St slow exhale that is it stress reflexor be going down
that is it stress reflexor be going down there everything be going down and about there everything be going down and about 20 seconds it takes and in that first 20 20 seconds it takes and in that first 20 seconds you're in panic mode after that seconds you're in panic mode after that you're into into the into the you know you're into into the into the you know everything will calm down you know your everything will calm down you know your mind will calm down all all this monkey mind will calm down all all this monkey mind will stop it's crazy it really is mind will stop it's crazy it really is good you go then you go am I thinking good you go then you go am I thinking about it it's okay and being in there as about it it's okay and being in there as well because we'll be talking it'll be well because we'll be talking it'll be totally different okay you you all love totally different okay you you all love it like I said it'd be just great big it like I said it'd be just great big smile you got now the I smile the nervous smile right smile the nervous smile right now I'm listen again right you know now I'm listen again right you know that's what it's all about isn't it it's that's what it's all about isn't it it's it's about um you know whatever doesn't it's about um you know whatever doesn't kill you makes you stronger yeah and kill you makes you stronger yeah and that's and that's what we got to do and that's and that's what we got to do and like I said you're in here you're in a like I said you're in here you're in a controlled environment right we're controlled environment right we're strong happy and healthy and we're doing strong happy and healthy and we're doing this with safety measures so you know this with safety measures so you know you're fit and healthy all we're going you're fit and healthy all we're going to do is just a nice steady little ice to do is just a nice steady little ice bath guess what we'll love it so I'm
bath guess what we'll love it so I'm going to talk you through it as we get going to talk you through it as we get in right yeah and you you'll love it I'm in right yeah and you you'll love it I'm not going to time you we're going to not going to time you we're going to talk okay okay how about that and this talk okay okay how about that and this is this is my second dip again now so is this is my second dip again now so this is even better still so yeah it's this is even better still so yeah it's great show me up now no no no no no no great show me up now no no no no no no no no no no we're we're training for no no no no we're we're training for something else that's the re that's the something else that's the re that's the reason for us so we're we're doing this reason for us so we're we're doing this we're doing a couple of dicks a day and we're doing a couple of dicks a day and um this is what it's all about is cuz um this is what it's all about is cuz we're training for um the next step of we're training for um the next step of the whof method and so it's really good the whof method and so it's really good for us so again ites it gives us focusit for us so again ites it gives us focusit yeah it gives us focus and now you yeah it gives us focus and now you coming around and doing this with it's coming around and doing this with it's just amazing I think wow you know I love just amazing I think wow you know I love it right are we ready come on let's it right are we ready come on let's let's do this yes right should I go let's do this yes right should I go first or do you want to I'll go I'll first or do you want to I'll go I'll jump in first and then I'll I'll talk jump in first and then I'll I'll talk you in okay okay that's it too high come you in okay okay that's it too high come on here we go right okay we're going to on here we go right okay we're going to stand in here stand up yeah this is this stand in here stand up yeah this is this is the way a lot of people get iny so is the way a lot of people get iny so fully in Let it
fully in Let it go Let it go okay and go Let it go okay and again okay we're going to stand down in again okay we're going to stand down in the next level now okay down exhale as the next level now okay down exhale as you stand down that's it oh how's up you stand down that's it oh how's up oh oh that's ready one second okay put oh oh that's ready one second okay put your hand on your belly hand on your your hand on your belly hand on your belly other hand that's other hand as belly other hand that's other hand as well all right we're going to Exhale as well all right we're going to Exhale as we get in okay pull in sit down that's we get in okay pull in sit down that's it sit it sit down that's okay deep breathing slow down that's okay deep breathing slow exhale slow exhale slow exhale slow exhale slow exhale slow exhale slow exhale that's it slow your breathing exhale that's it slow your breathing down how you feeling that's it you got down how you feeling that's it you got the ice smile you're laughing the ice smile you're laughing anyway that's okay this is natural how anyway that's okay this is natural how you feeling good good it's good that's you feeling good good it's good that's all that's all we're doing so go okay all that's all we're doing so go okay okay mine slowing down now that's it okay mine slowing down now that's it that's it you got it how you that's it you got it how you feeling cold that's okay that's good feeling cold that's okay that's good Cold's good yeah mean means you're still Cold's good yeah mean means you're still life okay Phil
life okay Phil so if someone was new yeah and they so if someone was new yeah and they wanted to get into Wim Hof yeah what wanted to get into Wim Hof yeah what would be your advice to them um go and would be your advice to them um go and get it go to go to a proper practitioner get it go to go to a proper practitioner yeah certified Wim Hoff instructor and yeah certified Wim Hoff instructor and let them take you through it slowly uh let them take you through it slowly uh there's a lot of proof with mental there's a lot of proof with mental health stress and just just general life health stress and just just general life you know it slows everything down you you know it slows everything down you cannot get out of here without feeding cannot get out of here without feeding better so for me right now um we went on better so for me right now um we went on a Wim Hoff Expedition it was absolutely a Wim Hoff Expedition it was absolutely amazing again you're being taught amazing again you're being taught properly you're being taught how to to properly you're being taught how to to respect the Cod uh respect your body and respect the Cod uh respect your body and and it teaches you the physiology of it and it teaches you the physiology of it and this is what you need to know is the and this is what you need to know is the physiology of it like I said see you're physiology of it like I said see you're in here now it's not as bad as it was is in here now it's not as bad as it was is it I'm getting used to it there you go it I'm getting used to it there you go but the first 20 seconds murder isn't it but the first 20 seconds murder isn't it m it is yeah and again you know like I m it is yeah and again you know like I said you see some people they can said you see some people they can sitting here for AG ages and you go wow
sitting here for AG ages and you go wow wow but again it's you got to do this wow but again it's you got to do this slowly it's not not a it's a gradual slowly it's not not a it's a gradual process you know some people say I there process you know some people say I there for 20 minutes em how you done it never for 20 minutes em how you done it never don't do that man you know it's a don't do that man you know it's a gradual process you know it's the same gradual process you know it's the same as anything you know you wouldn't go to as anything you know you wouldn't go to a gym and get get the largest weights in a gym and get get the largest weights in the gym and start pumping them would you the gym and start pumping them would you this is this is a workout this is what this is this is a workout this is what it is this is a vascular workout it's it is this is a vascular workout it's exactly the same thing so what we're exactly the same thing so what we're doing is we're working out the body and doing is we're working out the body and what you're doing is training the body what you're doing is training the body to accept little increments of C and it to accept little increments of C and it changes all the physiology and you feel changes all the physiology and you feel better and calmer and and when you get better and calmer and and when you get out you'll be a to think straighter yeah out you'll be a to think straighter yeah yeah yeah so give give a nice I smile yeah yeah so give give a nice I smile for there there you go I'm okay I'm okay for there there you go I'm okay I'm okay I I look like I'm freezing up but I'm I I look like I'm freezing up but I'm okay so where would someone find one of okay so where would someone find one of these instructors where would I go to these instructors where would I go to find someone like yourself all you got find someone like yourself all you got to do is type in Wim Hof that's all you to do is type in Wim Hof that's all you got to do um we're in Cham we do travel got to do um we're in Cham we do travel um there is Wim Hof structures all over um there is Wim Hof structures all over the country all over the world which is
the country all over the world which is which is an amazing amazing thing which is an amazing amazing thing they're doing you know uh whims vision they're doing you know uh whims vision is to have as many Wim Hoff instructors is to have as many Wim Hoff instructors as there are physiotherapist that is as there are physiotherapist that is that is that is one Mission great what a that is that is one Mission great what a mission and we're part of it you know mission and we're part of it you know and it's just great you know like I said and it's just great you know like I said the family the wiim Hof family are the family the wiim Hof family are amazing this is I'm talking about every amazing this is I'm talking about every instructor you meet so many interesting instructor you meet so many interesting people like yourself they just turn up people like yourself they just turn up yeah yeah they do people just turn up yeah yeah they do people just turn up you go where the they come from you you go where the they come from you don't meet people like this in a pub you don't meet people like this in a pub you meet them in an ice meet them in an ice bath and you have an amazing story cuz bath and you have an amazing story cuz you met with whm Hof himself yeah tell you met with whm Hof himself yeah tell me a little bit more about that oh so I me a little bit more about that oh so I met whm Hoff himself and I told him my met whm Hoff himself and I told him my story and he said we're going to do a story and he said we're going to do a video I said okay so we we we do this video I said okay so we we we do this video but they I was so excited about video but they I was so excited about being with him and he give me a they being with him and he give me a they give me a mic and I got the mic and I give me a mic and I got the mic and I put it in my ear and what can you say so put it in my ear and what can you say so I put this video mic in my ear and we I put this video mic in my ear and we got halfway through the the the the the got halfway through the the the the the the the recording and the girl says to wh she
recording and the girl says to wh she said he's got the mic in his ear he said said he's got the mic in his ear he said leave it in there he said he's crazy leave it in there he said he's crazy he's crazy as me so you know it really he's crazy as me so you know it really is that good it it's great and wh's got is that good it it's great and wh's got so much love and compassion for so much love and compassion for everybody and like I said these Wim Hof everybody and like I said these Wim Hof instructors they are out there doing instructors they are out there doing this job we are we are feeding the love this job we are we are feeding the love and and we're making people better yes and and we're making people better yes from like I say this is this is our from like I say this is this is our saying we we started with whm we went to saying we we started with whm we went to whim and now we're going within mhm yeah whim and now we're going within mhm yeah uh it's a great saying and you know the uh it's a great saying and you know the body receives what the Mind believes you body receives what the Mind believes you know it's a great saying again how you know it's a great saying again how you feeling I'm doing okay I'm I think I'm feeling I'm doing okay I'm I think I'm even going to D my head at some point oh even going to D my head at some point oh excellent yeah go for it go for it come excellent yeah go for it go for it come on come on excellent on come on excellent excellent excellent brilliant how you feeling brilliant how you feeling Paul Paul human used to do that Paul Paul human used to do that okay okay so tell me some of the okay okay so tell me some of the benefits benefits this is I'm doing okay I
this is I'm doing okay I swear tell me some of the benefits for swear tell me some of the benefits for mental health how can this help people mental health how can this help people out there how can this help my viewers out there how can this help my viewers get a little bit more within themselves get a little bit more within themselves well the thing is you know you you it well the thing is you know you you it lowers stress it lowers anxiety it lowers stress it lowers anxiety it changes the physiology of the Bloods you changes the physiology of the Bloods you know um again you cannot be when you know um again you cannot be when you when you're this cold you cannot be when you're this cold you cannot be upset when you get it you won't be you upset when you get it you won't be you won't be upset I can assure you of that won't be upset I can assure you of that um it's just amazing for you know like I um it's just amazing for you know like I said stress anxiety and for mental said stress anxiety and for mental health it's like a hard reset you know health it's like a hard reset you know and that that's what I you know this is and that that's what I you know this is I strongly believe that this is a hard I strongly believe that this is a hard reset you know um again you can't get reset you know um again you can't get this with medication medication subdues this with medication medication subdues everything this you're bashing it you're everything this you're bashing it you're bashing it with everything every cell in bashing it with everything every cell in the body is going we'll sort this out the body is going we'll sort this out we'll sort this out what do you what do we'll sort this out what do you what do you want you want to be sorted out don't you want you want to be sorted out don't you you yeah and and just last of all so I yeah and and just last of all so I probably get into my my five 10 minutes probably get into my my five 10 minutes okay don't doing okay how can they find
okay don't doing okay how can they find the tribe so tell me a little bit more the tribe so tell me a little bit more about the tribe and how can they find about the tribe and how can they find you well we we got a we got a website you well we we got a we got a website and we've also we've we've also on on uh and we've also we've we've also on on uh Facebook Instagram we've just done a Facebook Instagram we've just done a podcast as well this is all go in so you podcast as well this is all go in so you know it's Tribal breath and that's what know it's Tribal breath and that's what we're called it's Tribal breath chham we're called it's Tribal breath chham like I said and we're at it all the time like I said and we're at it all the time we love it we have people around here we love it we have people around here all the time we're out doing things and all the time we're out doing things and it's um yeah how you feeling I'm good it's um yeah how you feeling I'm good I'm good don't worry cuz we're going to I'm good don't worry cuz we're going to be doing a bit of horse dance in AE be doing a bit of horse dance in AE going to do in a minute you're going to going to do in a minute you're going to see me do the same thing been doing and see me do the same thing been doing and I think we've done about 10 minutes come I think we've done about 10 minutes come join come join Phil and the tribe yeah join come join Phil and the tribe yeah it's a lot of fun it's hard to start it's a lot of fun it's hard to start with but you will get that slow incend with but you will get that slow incend and uh this is start of my journey I've and uh this is start of my journey I've done a little short video of me starting done a little short video of me starting my journey and um I think this really my journey and um I think this really goes well with some of my other videos goes well with some of my other videos around Behavior activation getting you around Behavior activation getting you out there getting away from those out there getting away from those Comforts this is the way it is the way
Comforts this is the way it is the way so get out get out from those Comforts so get out get out from those Comforts push the body a little bit and I think push the body a little bit and I think I've done about my 5 10 minutes yeah I've done about my 5 10 minutes yeah yeah yeah again the the body the body we yeah yeah again the the body the body we only do about 10% of what the body is only do about 10% of what the body is capable of and we need to do a bit more capable of and we need to do a bit more just a little bit more just take it just a little bit more just take it steady do it steady take it steady steady do it steady take it steady safety first safety first okay this okay I'm going to warm up you're going to come on the journey with me going to come on the journey with me warming warming up okay teach me how to warm up teach me up okay teach me how to warm up teach me okay so right so what we're going to do okay so right so what we're going to do get into the horse St we got to engage get into the horse St we got to engage the the the glutes and the quads that's the the the glutes and the quads that's it you got it and what we're going to do it you got it and what we're going to do is going that's it we using intercostal muscles muscles in between chest that's muscles muscles in between chest that's it that's it come on keep going now up how you feeling I'm good I'm good come
[Music] on start a warm on start a warm up S I got another 20 minutes this up S I got another 20 minutes this [Music] see it's [Music] [Music] cold now we got a saot cold [Music]
h get come on doing a [Music] squ okay you ready Big M you roar [Music]
Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.
Priming The Body
Before the ice bath, the preparation begins in the air. It is about 4 degrees outside, with the water sitting near 3 degrees, and Kath explains the purpose clearly: warm the body from the inside out before entering the cold.
Comfort doesn't make you happy. Comfort can make you miserable.
The warmup is physical, but not frantic. They lower into a strong stance and engage the quads and glutes, the large muscle groups that create internal heat when they work. The legs begin to vibrate, echoing the body’s own shiver response, and warmth starts to move.
This is not movement for display. It is preparation with precision. The body receives a clear signal that the cold is coming, and that it has resources to meet it.
Phil frames the stance as a warrior posture seen across cultures. He references martial traditions and the haka, not as ornament, but as evidence of a shared human instinct: stand low, gather strength, use sound, meet the moment fully.
Breath joins the body. Phil brings attention to the muscles between the ribs and the movement of air through the lungs, describing how sound and breath help turn the system on before immersion. Eye contact, posture, and voice become part of the same protocol.
The exhale becomes the central instruction. As the body enters cold water, the instinct is to gasp, brace, and lose rhythm. Phil teaches the opposite: breathe in, sit down, and release the air slowly, as if breathing out through a straw.
That slow exhale creates the first point of mastery. The heart rate rises, the fight-or-flight response appears, and the breath gives the mind a place to rest so calm can return. In the first 20 seconds, attention matters.
The protocol is simple because simplicity works under pressure. Engage the body. Use the breath. Enter on the exhale. Let the first wave pass without giving it the whole mind.
From Swimming To Within
Phil’s relationship with the cold began in movement. He and Kath were cycling, hiking, and swimming before cold-water swimming became the next step. At first, they wore neoprene suits, meeting the water with protection rather than full exposure.
Then they met experienced cold-water swimmers known as the Chilly Willies. These were serious swimmers, people who had crossed the Channel and returned to the water again. Around them, Phil discovered the difference between swimming in cold water and truly meeting it.
When he removed the suit, the certainty disappeared. He says he could not swim properly and did not like the cold much at all. The lesson was direct: adaptation does not arrive because we decide we are ready; it arrives through practice.
While watching swimming videos, Phil kept encountering Wim Hof standing in ice and using breath and sound. He and Kath started experimenting on the bank, bringing the practice into their own cold-water experience. What began as swimming gradually became Wim Hof, and then, in Phil’s words, it moved within.
At the same time, Phil was giving blood. Tests showed he was producing too many red blood cells, and his blood was thick and sticky. He was diagnosed with polycythemia vera, which he describes as an incurable cancer.
His care included regular phlebotomy, with a pint of blood taken and discarded every two weeks. As he continued the Wim Hof Method and changed his lifestyle, he says the interval moved from two weeks to four, then six, then three months. His doctors recorded the progress as lifestyle change.
We started to go more from swim to Wim, and eventually we went within.
Phil tells this as his recovery story, not as a universal prescription. He credits the Wim Hof Method, mindset, and the decision to go within as central to what changed for him. The power of the story sits in agency: he looked at what he could do, then did it consistently.
On July 9, his birthday, he received a call from his consultant hematologist while having lunch with his daughters. He says he was told the disease had gone away completely, not remission, gone away. The moment lands quietly because the life around it is ordinary and profound.
More recently, after another blood test and phone consultation, he says the consultant told him there was nothing wrong and that he was fine. Kath adds that he can give blood again. For Phil, the practice has become more than cold water; it is proof that disciplined attention can change the direction of a life.
Guided Discomfort
When the interviewer prepares to enter the ice bath, Phil’s guidance becomes precise. He removes theatre from the moment and replaces it with structure. The beginner protocol is clear: a controlled environment, steady breathing, and a maximum of two minutes.
He names the fear without feeding it. Nothing dramatic needs to happen; the work is to find comfort inside discomfort. The cold is described as skin-deep, something the body can meet when the mind stays present and the breath stays slow.
You're going to find comfort in discomfort.
The first instruction is to breathe before entry. In through the nose if possible, then a slow exhale through the mouth. The hands come to the belly, the body lowers into the water, and the exhale continues as the cold makes its first demand.
Phil explains that the heart rate will rise and the fight-or-flight response will appear. This is normal, and naming it gives the experience proportion. The breath slows the stress response, and after about 20 seconds the body begins to settle into clarity.
Inside the water, the interviewer moves from alarm to recognition. The cold remains cold, but it becomes manageable. With Phil talking, breathing, and holding the pace steady, discomfort becomes something to study rather than something to escape.
That distinction is the heart of safe exposure. Phil does not encourage beginners to chase long times. He compares the process to training in a gym: you do not start with the heaviest weight; you build capacity in increments.
He also points people toward certified Wim Hof instructors. Proper guidance teaches respect for the cold, respect for the body, and the physiology of what is happening in plain language. Knowledge creates calm, and calm makes the protocol sustainable.
Phil describes the practice as a vascular workout, a way of training the body through small, deliberate exposures to cold. The outcome he returns to is felt rather than abstract: you get out calmer, clearer, and able to think straighter.
The wider community matters too. Phil speaks about Wim Hof instructors across the country and the world, connected by a shared mission to bring the method to more people. The ice bath becomes a place of meeting, where discipline, story, and support gather around the same water.
For beginners, two minutes is enough. The goal is not endurance for its own sake. The goal is a measured encounter with discomfort, guided by breath, held with care, and integrated into a life built for resilience.
