Cold Exposure at Home: Enahm Hof on Cold Rituals | Vitruvian

Video·The Yogi Show Podcast·9 min read·February 3, 2020

Enahm Hof reflects on cold exposure, the Wim Hof Method, and the community rituals that turn discomfort into clarity, resilience, and connection.

Cold As Community

Cold practice begins before the water. It begins with the people around you, the setting that holds you, and the willingness to leave the familiar world for long enough to feel what remains.

In this first interview, Enahm Hof enters the conversation not as a polished authority, but as someone raised inside the movement his father, Wim Hof, helped carry into the world. The setting is informal, open, and human. He speaks from lived proximity to the method, from years of supporting the work, and from time spent with groups who come to the cold searching for something more than endurance.

The trainings in Poland reveal that more clearly than any slogan could. They are immersive retreats, often held in simple conditions, where the outside world begins to loosen its grip. People share rooms. They sleep in bunk beds, tents, or basic accommodation. They gather around meals. They appreciate hot showers because comfort becomes visible again when it is no longer automatic.

That simplicity changes the definition of luxury. Luxury is not only five-star sheets or perfect service. It is feeling well inside yourself. It is feeling safe with the people beside you. It is remembering that ease can come from warmth, food, breath, touch, and honest presence.

Enahm describes these experiences as luxurious in a different register. The retreat may look spare from the outside, but inside the group it becomes a sanctuary. People arrive with habits, defenses, and private expectations. The shared cold gives those patterns a place to soften.

Cold water can look individual from a distance. One body enters. One breath tightens. One mind meets resistance. Yet the deeper practice is communal. The group watches, supports, laughs, waits, and returns together.

That shared container matters because discomfort becomes more precise when it is witnessed with care. You are not proving yourself against the cold. You are learning how your body reacts under pressure, and how connection steadies the mind when the first instinct is to contract.

What is luxury? That's feeling good inside, and feeling nice with the people around you.

For Contrast Collective, this is the heart of the ritual. The cold is not a spectacle. It is a deliberate return to balance, held by environment and community. Resilience grows more fully when it does not have to grow alone.

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hello friends and listeners from all across the globe thank you so much for across the globe thank you so much for turning back into another episode of the turning back into another episode of the yogi show my name is Pedro Luna I'm here yogi show my name is Pedro Luna I'm here alongside my co-host yogi Bryan today we alongside my co-host yogi Bryan today we have an inspiring and ice-cold have an inspiring and ice-cold conversation on tap for you with enum conversation on tap for you with enum Hoth enum is the son of the ice man Hoth enum is the son of the ice man himself himself wim HOF enum has never been interviewed wim HOF enum has never been interviewed before so we wanted to invite him onto before so we wanted to invite him onto the show to tell us all about the wim the show to tell us all about the wim HOF method his experiences music as a HOF method his experiences music as a meditation using the hang drum being meditation using the hang drum being around that community of ice and we around that community of ice and we wanted a little bit of insight so now wanted a little bit of insight so now Brian and I might be going to Poland and Brian and I might be going to Poland and experiencing this firsthand for experiencing this firsthand for ourselves but you'll have to learn about ourselves but you'll have to learn about it here on the show today so we hope you it here on the show today so we hope you enjoy this ice cold episode and we will enjoy this ice cold episode and we will see you on the other side enjoy my see you on the other side enjoy my friends here we go man welcome to this friends here we go man welcome to this show show inna moi with gratitude is first show

inna moi with gratitude is first show ever ever here we go on the yogi Show podcast good here we go on the yogi Show podcast good morning or good evening I'm not sure morning or good evening I'm not sure what it is in Thailand but good born what it is in Thailand but good born good something to you Eitam so we chat a good something to you Eitam so we chat a little bit what's up Brian Arizona time little bit what's up Brian Arizona time what time are you at Arizona how's it what time are you at Arizona how's it going enum how's it going Petro it is going enum how's it going Petro it is 8:14 p.m. in Phoenix Arizona so we're 8:14 p.m. in Phoenix Arizona so we're all over the world all over the world I'm 10:14 p.m. and then enum you're I'm 10:14 p.m. and then enum you're 10:14 a.m. today is the future that's so 10:14 a.m. today is the future that's so cool man they were able to do this and cool man they were able to do this and this is our second attempt at making this is our second attempt at making this app we had to reschedule the first this app we had to reschedule the first time but life happens you know yeah no time but life happens you know yeah no no no here's what we've learned on the no no here's what we've learned on the yogi show podcast everybody technology

yogi show podcast everybody technology is a [ __ ] and the reality is that you is a [ __ ] and the reality is that you have to literally surrender and whatever have to literally surrender and whatever is gonna happen to happen and then just is gonna happen to happen and then just roll with the flow because it's like roll with the flow because it's like literally some of that [ __ ] is out of literally some of that [ __ ] is out of your control and I'm sure you can speak your control and I'm sure you can speak and all the things that you do that you and all the things that you do that you can speak it's just like it doesn't can speak it's just like it doesn't always work out the way that you had a always work out the way that you had a plan yeah and I was just as a place plan yeah and I was just as a place where the internet sucked and because I where the internet sucked and because I thought it was I was in Poland with a thought it was I was in Poland with a group of yeah with a nice group of group of yeah with a nice group of people on my dad to do this week people on my dad to do this week training right and but the internet is training right and but the internet is so bad so yeah also and it came a little so bad so yeah also and it came a little bit um yeah this is not gonna work out bit um yeah this is not gonna work out you know so now and I was a little bit you know so now and I was a little bit late I also had like five minutes before late I also had like five minutes before I messaged to write so hey the Internet I messaged to write so hey the Internet is shitty so whatever yeah because you is shitty so whatever yeah because you mailed me the day before I think and I mailed me the day before I think and I didn't reply because yeah I'm a little didn't reply because yeah I'm a little bit like yeah when I'm when I'm with my bit like yeah when I'm when I'm with my dad man he like he needs all my

dad man he like he needs all my attention in freezing-cold difficult attention in freezing-cold difficult it's difficult now well Poland Poland is it's difficult now well Poland Poland is pounding man it's like a different world pounding man it's like a different world than the rest of Europe you know and the than the rest of Europe you know and the internet is just yeah it's maybe internet is just yeah it's maybe blessing also you know too much on the blessing also you know too much on the phone so I tried to buy up one of these phone so I tried to buy up one of these bundles for the group but we surrender bundles for the group but we surrender to it because it didn't work so I'm very to it because it didn't work so I'm very happy that it didn't work you know it's happy that it didn't work you know it's like that can element of the element of like that can element of the element of human connection is oftentimes lost human connection is oftentimes lost nowadays and doing or doing you with nowadays and doing or doing you with your dad leading these experiences you your dad leading these experiences you know around the globe and doing the know around the globe and doing the things that you guys do what is it like things that you guys do what is it like being in like I love to kick off the being in like I love to kick off the show like that you know what it's like show like that you know what it's like creating community around something creating community around something that's so meaningful and powerful to you that's so meaningful and powerful to you when you bring these groups together on when you bring these groups together on these even though weekend trips or these even though weekend trips or something like that like your are you is

something like that like your are you is it always off the grid or do you kind of it always off the grid or do you kind of like you know what is it like what is it like you know what is it like what is it like sometimes we have like very basic like sometimes we have like very basic experiences what we try to do is for experiences what we try to do is for people to be able to let their own people to be able to let their own environment at home loose right so but environment at home loose right so but sometimes there's it's also a little bit sometimes there's it's also a little bit more luxury more luxury like luxury and having five-star hotel like luxury and having five-star hotel sheets or not but in a shared bedroom sheets or not but in a shared bedroom for example this luxury but normally for example this luxury but normally it's like bunk beds or in tents or it's like bunk beds or in tents or whatever you know but you do have whatever you know but you do have everything we have hot showers like everything we have hot showers like that's nice right that nice wet shower that's nice right that nice wet shower yeah yeah like nice dinners and just the yeah yeah like nice dinners and just the things you can appreciate that we take things you can appreciate that we take for granted nowadays so what is luxury for granted nowadays so what is luxury that's feeling good inside right and that's feeling good inside right and feeling nice with the people around you feeling nice with the people around you so actually our travels and our so actually our travels and our experiences are very luxurious yes yes

yeah but also admit something different like you could interpret it as both but like you could interpret it as both but I like the S [ __ ] mine girl says I like the S [ __ ] mine girl says amazingly fun or as depending behind the amazingly fun or as depending behind the words know thy audience yes I also words know thy audience yes I also sometimes I make these funny themes with sometimes I make these funny themes with my dad right and you get some [ __ ] load my dad right and you get some [ __ ] load around you on top of you well the the around you on top of you well the the message is trying to be fun and having message is trying to be fun and having some joy and but yeah people are some joy and but yeah people are sometimes like a little bit stuck in sometimes like a little bit stuck in their environments and then you have to their environments and then you have to take that and and not not be reactive on take that and and not not be reactive on it well sometimes you want sometimes I

it well sometimes you want sometimes I wish like you know when you go to the wish like you know when you go to the media circus and there's there's those media circus and there's there's those dunk tanks or you can like throw ball dunk tanks or you can like throw ball and like hit the buzzer and then it and like hit the buzzer and then it dunks people yeah someone faucet water dunks people yeah someone faucet water falls on water I wish I could do that falls on water I wish I could do that for hater comments and they can throw for hater comments and they can throw right my eyes hold just you can see that right my eyes hold just you can see that there will be sharing with them [Laughter] I saw on your Instagram or on your bio I saw on your Instagram or on your bio or something like that like a cold or something like that like a cold shower a day keeps the doctor away okay shower a day keeps the doctor away okay so I saw something maybe was like a so I saw something maybe was like a reshare or something on your Instagram reshare or something on your Instagram no I just sometimes sometimes I you know

no I just sometimes sometimes I you know I want to bring forward the message of I want to bring forward the message of my dad you know yeah sure so tell me do my dad you know yeah sure so tell me do you in your morning do you have a you in your morning do you have a morning routine yes no but I'm trying to morning routine yes no but I'm trying to have one so what I try to do is like I have one so what I try to do is like I wake up and the first thing I was doing wake up and the first thing I was doing always was a checking the messages am i always was a checking the messages am i doing my job doing my job checking the emails all these things you checking the emails all these things you know it's funny because we promote or my know it's funny because we promote or my dad promotes like happiness strength dad promotes like happiness strength health you know breathing techniques health you know breathing techniques cult exposure and in the end it's cult exposure and in the end it's actually a lifestyle how do you interact actually a lifestyle how do you interact with the people around you with yourself with the people around you with yourself but then myself promoting this and but then myself promoting this and bringing this forward have totally been bringing this forward have totally been neglected myself right so so the first neglected myself right so so the first thing I think the past nine years I've thing I think the past nine years I've been like like putting all my time on been like like putting all my time on this all my time it's like it's not just this all my time it's like it's not just all my time my family we work together all my time my family we work together trying to get this out there and trying to get this out there and meanwhile I haven't been taking care of

meanwhile I haven't been taking care of myself right so what I'm trying to do myself right so what I'm trying to do now and I started like a little bit now and I started like a little bit before new year after this group with before new year after this group with after this group in Poland no so that's after this group in Poland no so that's after New Year but I started a little after New Year but I started a little bit before already I tried to not pick bit before already I tried to not pick up the phone the first two hours to not up the phone the first two hours to not do work and try to do things for myself do work and try to do things for myself right so I have to take on myself again right so I have to take on myself again I wanted to I want to exercise again I wanted to I want to exercise again because I've been neglecting myself like because I've been neglecting myself like yeah very much but right now what I try yeah very much but right now what I try to do is I wake up I don't pick up the to do is I wake up I don't pick up the phone that's already one huge thing I phone that's already one huge thing I want to do like easy does it some want to do like easy does it some stretching stretching and playing some hands-on guitar making and playing some hands-on guitar making some music some some creative thing you some music some some creative thing you know it could also be drawing or know it could also be drawing or whatever instead of straight away going whatever instead of straight away going into that social world you know of the into that social world you know of the social media the the the digital world social media the the the digital world that me mails the workloads that

that me mails the workloads that everything what has has to do with that everything what has has to do with that so I'm getting into it I'm not like oh because that's stressing yourself or something you you know so I'm trying to something you you know so I'm trying to like implement this and and and create like implement this and and and create like new habits right and just by bit by like new habits right and just by bit by bit and the first one is getting getting bit and the first one is getting getting rid of the old bad habits and replace rid of the old bad habits and replace them with something fun with something them with something fun with something nice with something creative with nice with something creative with something yeah it caring you know for something yeah it caring you know for myself totally can relate to that myself totally can relate to that because it's so true to get lost in because it's so true to get lost in their phone first thing when you wake up their phone first thing when you wake up because there's always something for you because there's always something for you right there right there always there's something to like react always there's something to like react to and that's something that I did last to and that's something that I did last year is I said I can do at least 30 year is I said I can do at least 30 minutes in the morning where I just minutes in the morning where I just don't look at my phone like I prefer an don't look at my phone like I prefer an hour and hours great two hours would be hour and hours great two hours would be awesome yeah yeah yeah just to do

awesome yeah yeah yeah just to do something like read or journal and something like read or journal and meditate and just get the news get those meditate and just get the news get those things out of the way in the morning things out of the way in the morning that are important that just sets your that are important that just sets your day it really does such a young more day it really does such a young more calm more day yeah yeah it's don't Lee calm more day yeah yeah it's don't Lee so it's difficult and still because it I so it's difficult and still because it I still have these moments also during the still have these moments also during the night that that wake up turn around wake night that that wake up turn around wake up process these things during the day up process these things during the day so you know and then in the morning you so you know and then in the morning you want to kick-start it and boom and and want to kick-start it and boom and and just comment but to leave that it's a just comment but to leave that it's a challenge for me man but about the bass challenge for me man but about the bass yeah absolutely yeah absolutely just one little bit at a time and you're just one little bit at a time and you're not the only one that struggles with it not the only one that struggles with it so just for you listener out there you so just for you listener out there you know what I mean it's like so many of us know what I mean it's like so many of us as yoga teachers meditation teachers as yoga teachers meditation teachers people building brands but whoever it's people building brands but whoever it's so easy to get caught up in jumping into so easy to get caught up in jumping into the mate like you know in the matrix of the mate like you know in the matrix of your phone and initially immediately your phone and initially immediately if you can just take that 30 minutes one if you can just take that 30 minutes one hour two hours to to not do that right

hour two hours to to not do that right away your life I guarantee your life is away your life I guarantee your life is gonna change 100% because you're gonna gonna change 100% because you're gonna take care of yourself and you're gonna take care of yourself and you're gonna allow yourself the opportunity for allow yourself the opportunity for creativity in that creativity that creativity in that creativity that creative space that you allow yourself creative space that you allow yourself to do for that little bit of time will to do for that little bit of time will exponentially help your growth in exponentially help your growth in whatever whatever it is that you're whatever whatever it is that you're doing self development wherever it is doing self development wherever it is you're working on it's gonna grow quick you're working on it's gonna grow quick you know what I mean because you're you know what I mean because you're sitting with your being with yourself sitting with your being with yourself exactly exactly the Internet and your exactly exactly the Internet and your phone it's 24/7 it's 20 is the same it's phone it's 24/7 it's 20 is the same it's always your body is not 24/7 and now I always your body is not 24/7 and now I know it's not 24/7 it needs to rest man know it's not 24/7 it needs to rest man yeah it needs to rest like you gotta get yeah it needs to rest like you gotta get like yourself those boundaries and it is like yourself those boundaries and it is tough because yeah when I wake up I'm tough because yeah when I wake up I'm just like oh man like I did that thing just like oh man like I did that thing yesterday I want to check it or I need yesterday I want to check it or I need to like respond right I need to get girl to like respond right I need to get girl like I need to you know like trying to like I need to you know like trying to get everything done like within your day get everything done like within your day and it's it's so tough to take that time and it's it's so tough to take that time in the morning but it's so important so in the morning but it's so important so anybody out there yeah take that time anybody out there yeah take that time take it yeah and of course they're

take it yeah and of course they're always like at the beginning they're always like at the beginning they're always like things yeah I need to wake always like things yeah I need to wake up early or I yeah but I have the up early or I yeah but I have the children I need to bring them at home children I need to bring them at home for something my dad he always stood up for something my dad he always stood up like two hours before we stood up right like two hours before we stood up right yep yep change your routine and that's the the change your routine and that's the the difficult thing because we are living in difficult thing because we are living in a routine and and our outside world a routine and and our outside world demands it it's from us you know we need demands it it's from us you know we need to take part of this society we need to to take part of this society we need to but yeah if you take those two hours the but yeah if you take those two hours the rest of the day is gonna be so much more rest of the day is gonna be so much more efficient yeah that's what I am at the efficient yeah that's what I am at the moment yeah how do you notice that moment yeah how do you notice that change that you started in the last yes change that you started in the last yes yes yes it's it's I'm much more at ease yes yes it's it's I'm much more at ease normally I'm like a very unreactive I normally I'm like a very unreactive I can reactive like in I can like you know can reactive like in I can like you know react on things like straight away react on things like straight away instead of taking a step backwards or instead of taking a step backwards or stepping taking stuff out of it looking stepping taking stuff out of it looking at with different eyes you know so and

at with different eyes you know so and then off to watch you get yeah you get a then off to watch you get yeah you get a continuation of it well if you step continuation of it well if you step outside of it and take your time for it outside of it and take your time for it be be clear with it instead of all the clear with it instead of all the thoughts going around and running around thoughts going around and running around he can take bear the better actions you he can take bear the better actions you know so you you use your time much more know so you you use your time much more efficient that's what I get out of it efficient that's what I get out of it and I'm just doing this like four months and I'm just doing this like four months or something I so I'm really no expert or something I so I'm really no expert yet or when what it does to me is like yet or when what it does to me is like it's and this morning I watched a moment it's and this morning I watched a moment on on my phone but because I made a on on my phone but because I made a time-lapse of the beautiful Sun a bit time-lapse of the beautiful Sun a bit such a I got myself again [ __ ] man I'm such a I got myself again [ __ ] man I'm on my phone again you know so okay you on my phone again you know so okay you know but that's what it does to me know but that's what it does to me normally I would go be there at nine normally I would go be there at nine o'clock at the office you know when I'm o'clock at the office you know when I'm in the Netherlands and stand be working in the Netherlands and stand be working me working I wake up like I've never put me working I wake up like I've never put an alarm I always like wake up with the an alarm I always like wake up with the lights you know I got that possibility

lights you know I got that possibility shall I take it with the Kurdish open shall I take it with the Kurdish open but but at nine o'clock I'm its office but but at nine o'clock I'm its office you know they're all day you don't do as you know they're all day you don't do as much as you do with being two hours less much as you do with being two hours less at office or one hour less at office at office or one hour less at office let's say one hour less the rest of the let's say one hour less the rest of the day you you maybe do double work versus day you you maybe do double work versus just focusing it's so much more just focusing it's so much more efficient what's the temperature at that efficient what's the temperature at that office everywhere this is the most I office everywhere this is the most I think if it doesn't concern is cause you think if it doesn't concern is cause you know most like from the whole office the know most like from the whole office the most blessed one for sure because we we most blessed one for sure because we we arrange everything around him but it's arrange everything around him but it's needed also you know because when he

needed also you know because when he performs and it drains energy you know performs and it drains energy you know and of course he can he can do and of course he can he can do everything but but you have to watch out everything but but you have to watch out because there's so much out there which because there's so much out there which which yeah he wants to help help help which yeah he wants to help help help help he wants to give give give give and help he wants to give give give give and and he's very much able to but I tried and he's very much able to but I tried to make his life as easy as possible or to make his life as easy as possible or we try to make his life as easy as we try to make his life as easy as possible you know possible you know oh yeah but he's not in office I think oh yeah but he's not in office I think he would like Telus a guys every time he he would like Telus a guys every time he comes the whole office is upside down comes the whole office is upside down and completely stories and the neighbors and completely stories and the neighbors hear him and it's a very loud after 10 hear him and it's a very loud after 10 minutes of like that dude you really minutes of like that dude you really gotta go get out please some speeches gotta go get out please some speeches somewhere else I love that are you in a

somewhere else I love that are you in a cold shower routine I'm trying to get cold shower routine I'm trying to get into one I really AM can you get it into one I really AM can you get it smoke it give the listeners invincible smoke it give the listeners invincible in the cold shower routine or how to get in the cold shower routine or how to get started sure you know you know what started sure you know you know what happens when you know you don't need to happens when you know you don't need to take just a cold shower at the beginning take just a cold shower at the beginning right because it's it's quite addictive right because it's it's quite addictive actually but when you start when you actually but when you start when you when you wake up and you take your hot when you wake up and you take your hot shower you get out of it and if it's shower you get out of it and if it's cold outside you you're a little bit cold outside you you're a little bit cold a little bit loom you know you you cold a little bit loom you know you you know you don't want to get out of the know you don't want to get out of the hot shower but the moment you turn off I hot shower but the moment you turn off I turn on the nuts too cold just at the turn on the nuts too cold just at the ends 30 seconds and that you finish it ends 30 seconds and that you finish it with real cold water right that your with real cold water right that your whole body has been cooled down a little whole body has been cooled down a little bit so it's takes 30 seconds 45 seconds bit so it's takes 30 seconds 45 seconds to have the whole body you come out and to have the whole body you come out and suddenly it's not cold out there suddenly it's not cold out there suddenly you're awake suddenly you're suddenly you're awake suddenly you're you're you're you you you want to go on you're you're you you you want to go on you know you your your your your your

you know you your your your your your like much more aware of your like much more aware of your surroundings or concentrated or clearly surroundings or concentrated or clearly much more yeah much more clear and it's much more yeah much more clear and it's just 30 seconds [ __ ] just 30 seconds [ __ ] so how much can you take out within 30 so how much can you take out within 30 seconds I don't know any life hack which seconds I don't know any life hack which in 30 seconds does this to you right it in 30 seconds does this to you right it compares into that shower so there's no compares into that shower so there's no excuse you know it's just 30 seconds at excuse you know it's just 30 seconds at the end of your heart shower and while the end of your heart shower and while you're doing this off the time it's you're doing this off the time it's really easy it's not difficult anymore really easy it's not difficult anymore it's even you if you you miss the it's even you if you you miss the shall we don't do it right so if you do shall we don't do it right so if you do this routine and that's a little bit this routine and that's a little bit further more with the cold showers further more with the cold showers because actually search for the form of because actually search for the form of to train body awareness right to be able to train body awareness right to be able to steer the reaction of your body and to steer the reaction of your body and your mind a top down and down up right your mind a top down and down up right it can go both ways so what you do at it can go both ways so what you do at finally at maybe after two weeks ending

finally at maybe after two weeks ending your shower with cold water till up till your shower with cold water till up till one minute you just start to start one minute you just start to start thinking oh I'm going to take a cold thinking oh I'm going to take a cold shower and then instead of starting with shower and then instead of starting with your warm shower you start with your your warm shower you start with your cold shower and your body already has cold shower and your body already has this reaction to shut down the core from this reaction to shut down the core from your extremities so you go into this your extremities so you go into this cold shower that doesn't feel cold it cold shower that doesn't feel cold it feels great and you do that just by feels great and you do that just by thinking you know I know it's it's a thinking you know I know it's it's a very nice exercise to be to gain some very nice exercise to be to gain some body awareness and and and and my dad body awareness and and and and my dad calls it the power of the mind because calls it the power of the mind because you can steer your body it is it is one you can steer your body it is it is one you know it's not the mind and the body you know it's not the mind and the body it's one whole thing and it works it's one whole thing and it works together and you can do that by your together and you can do that by your thoughts right you can you can steal thoughts right you can you can steal your for example if you if you have some your for example if you if you have some some bet yeah something going on you can some bet yeah something going on you can you can process that the body is made

you can process that the body is made for this and the pain signal is not for for this and the pain signal is not for nothing is to make you ever a there's nothing is to make you ever a there's something there you need to direct your something there you need to direct your attention to that right so then the cold attention to that right so then the cold shower does that it's like it's it's shower does that it's like it's it's actually it's not a physical exercise actually it's not a physical exercise it's a mind exercise that's the way I it's a mind exercise that's the way I see it right see it right what's so take the cat take that cause what's so take the cat take that cause very nice yeah and I limit so I live in very nice yeah and I limit so I live in Phoenix Arizona and cold is my weakness Phoenix Arizona and cold is my weakness like cold is my weakness like I just like cold is my weakness like I just like it 120 degrees I'm not sure what like it 120 degrees I'm not sure what that is when it gets under 50 degrees that is when it gets under 50 degrees like I'm freezing yeah and I was like I'm freezing yeah and I was I heard about the wim HOF method and I I heard about the wim HOF method and I heard about the cold shower challenge so heard about the cold shower challenge so I'm like I'm gonna try cold shower for I'm like I'm gonna try cold shower for 30 days and see how it goes because I 30 days and see how it goes because I like to try things for like a long like to try things for like a long period of time to like yeah you know and period of time to like yeah you know and get into it it was so tough for the get into it it was so tough for the first like five days like getting in and

first like five days like getting in and I just went like cold shower and then I I just went like cold shower and then I was like warming up a little bit after was like warming up a little bit after and it was so painful but then after a and it was so painful but then after a while like I got used to being cold and while like I got used to being cold and now when it's cold outside like I'm good now when it's cold outside like I'm good so it really does help you mentally in so it really does help you mentally in Phoenix Arizona there's hope and there's Phoenix Arizona there's hope and there's a whole whole thing the body can adapt a whole whole thing the body can adapt so quickly the people who come to our so quickly the people who come to our retreats for example this group the last retreats for example this group the last time a great group of people they're all time a great group of people they're all on the top of the world right so one one on the top of the world right so one one of them we call them extremities he was of them we call them extremities he was so afraid of office office cold hands so afraid of office office cold hands and cold cold fingers behaving like even and cold cold fingers behaving like even losing his his toe story in his hands losing his his toe story in his hands because of frostbite spent one there was because of frostbite spent one there was after one minute of the ice bath he was after one minute of the ice bath he was I he was done right that was the first I he was done right that was the first day second day he went ten minutes into day second day he went ten minutes into that okay don't do this without the that okay don't do this without the proper guidance and we got really fast proper guidance and we got really fast within our with my dad my dad just don't

within our with my dad my dad just don't know what he does but he prepares the know what he does but he prepares the people in the right way you know so you people in the right way you know so you don't need to do ten minutes ice bath don't need to do ten minutes ice bath but the thing is he didn't have any but the thing is he didn't have any problems with these extremities and problems with these extremities and that's after one day man so the body can that's after one day man so the body can adapt really quickly it's built for that adapt really quickly it's built for that you know but we're so much in our you know but we're so much in our thinking part in and we men we associate thinking part in and we men we associate with thinking about this we're thinking with thinking about this we're thinking about such by the Sigma deja about such by the Sigma deja well well well we bill to do this we well well well we bill to do this we have to not think about it and feel have to not think about it and feel right the selectmen my dad always tells right the selectmen my dad always tells is says that feeling is understanding is says that feeling is understanding you know I don't take this his method you know I don't take this his method right is breathing exercise breathe all right is breathing exercise breathe all day long I'm aware of my breath I take day long I'm aware of my breath I take my cold showers because I like them but my cold showers because I like them but not always you know showers also so but not always you know showers also so but but when I feel something so on I do but when I feel something so on I do direct my attention and I do take on direct my attention and I do take on pace is pace is is because the women of method is not is because the women of method is not about just a little bit breathing or about just a little bit breathing or just a little bit of a cold showering no

just a little bit of a cold showering no it's about the way we approach or we it's about the way we approach or we deal with stress deal with stress the way we approach or we deal with our the way we approach or we deal with our community with our friends with our community with our friends with our family because we are living you know in family because we are living you know in India yeah and the Western society is India yeah and the Western society is getting individualized right we'll try getting individualized right we'll try being shman throw it so it's actually being shman throw it so it's actually like more of it practicing the method like more of it practicing the method were you doing the breathing a little were you doing the breathing a little bit of quality you're not practicing the bit of quality you're not practicing the method if you don't understand the tribe method if you don't understand the tribe feeling and and and way to apply this feeling and and and way to apply this into your daily life right and I think a into your daily life right and I think a lot of things people start doing is lot of things people start doing is because of a hypo because for others because of a hypo because for others because they think how others are doing because they think how others are doing it or why others are doing it to belong it or why others are doing it to belong instead of to feel right and and that instead of to feel right and and that actually is messages is love you know he actually is messages is love you know he wants people to love each other to touch wants people to love each other to touch each other to be together to share right

each other to be together to share right and without dogma there are no don't and without dogma there are no don't Mars you don't need to be this Mars you don't need to be this enlightened beings just need to be there enlightened beings just need to be there I don't know where I'm going with this I don't know where I'm going with this story you know we can do like say I story you know we can do like say I could do yoga or I can meditate or I can could do yoga or I can meditate or I can do the wim HOF method like alone in the do the wim HOF method like alone in the room by myself and like that's not I'm room by myself and like that's not I'm not going to be as great as going not going to be as great as going through an event or being connected or through an event or being connected or being them to try and being with that being them to try and being with that community so is your friends I'm not community so is your friends I'm not saying you have to come to our events saying you have to come to our events now it's there are great events there's now it's there are great events there's no there's no selling here right it's no there's no selling here right it's yes it's exactly what you're saying it's yes it's exactly what you're saying it's not doing things on your own it's not doing things on your own it's sharing and doing these things with your sharing and doing these things with your family and friends you know it's right family and friends you know it's right feeling yeah exactly and just any type feeling yeah exactly and just any type of practice that you're in say you're of practice that you're in say you're just yoga meditation breathing wim HOF

just yoga meditation breathing wim HOF like anything you're in like trying got like anything you're in like trying got into that community into that community space and like events or whatnot and space and like events or whatnot and sharing that with people it's good stuff sharing that with people it's good stuff we are tribe beings front of my Chris we are tribe beings front of my Chris Ryan Christopher Ryan you were brought Ryan Christopher Ryan you were brought from I think sex till dawn or sex - sex from I think sex till dawn or sex - sex at dawn or on one of those I don't know at dawn or on one of those I don't know I think sex still doesn't it's such I think sex still doesn't it's such better but just a better is it probably better but just a better is it probably six hundred and civilized to death you six hundred and civilized to death you know any also tell us about the the the know any also tell us about the the the three ways you know the social ways or three ways you know the social ways or the physical way of of the way we the physical way of of the way we actually behave right and that actually behave right and that individualizing ourselves is it's making individualizing ourselves is it's making us a call this technology it is like us a call this technology it is like it's it's it's not not eating us well we it's it's it's not not eating us well we make it work right there is a system in make it work right there is a system in place which which individualized lysis

place which which individualized lysis and then suddenly instead of us and then suddenly instead of us developing ourselves or how do you call developing ourselves or how do you call this evolving it's a system evolving on this evolving it's a system evolving on us and we're part of that yes it's a sea us and we're part of that yes it's a sea civilized to death this is for my friend civilized to death this is for my friend Chris you know community community and Chris you know community community and petrol yeah who's involved you know with petrol yeah who's involved you know with his community and there's a lot of like his community and there's a lot of like Beach events and he's inspiring me like Beach events and he's inspiring me like to reach out in my community so it's to reach out in my community so it's just good good stuff yeah all of it you just good good stuff yeah all of it you know create creating community and like know create creating community and like helping others help themselves to and helping others help themselves to and just like being there for someone else just like being there for someone else supporting loving one another all that supporting loving one another all that kind of stuff is so important in life kind of stuff is so important in life you know and I saw um when I was looking you know and I saw um when I was looking at your something on Facebook by your at your something on Facebook by your Facebook group cuz Brian and I just Facebook group cuz Brian and I just started a seamless plug for ourselves started a seamless plug for ourselves the yogi show punch a Facebook group the yogi show punch a Facebook group it's just like it was it was seriously it's just like it was it was seriously it was inspired someone we were looking it was inspired someone we were looking at you or yours like the wim HOF like at you or yours like the wim HOF like the group that you guys haven't massive the group that you guys haven't massive you know like this is something

you know like this is something ridiculous million ridiculous amount of ridiculous million ridiculous amount of people and how it's like yo like people people and how it's like yo like people are in here and there were so many new are in here and there were so many new posts for the day just like talking posts for the day just like talking about like their journey and what about like their journey and what they're going through and how this has they're going through and how this has helped them I was like this is what it's helped them I was like this is what it's all about like this is what it's all all about like this is what it's all about you know about you know so did you start that committee was that so did you start that committee was that your idea to kind of like let's just your idea to kind of like let's just like yeah the message of my dad is to like yeah the message of my dad is to get together but also he wants people to get together but also he wants people to to get healthy strong and happy right to get healthy strong and happy right so and because he talks about love I'm so and because he talks about love I'm actually I saw an opportunity 19 years actually I saw an opportunity 19 years ago I saw an opportunity with my dad I ago I saw an opportunity with my dad I haven't I didn't spoke to him like for haven't I didn't spoke to him like for 10 years or something I made my little 10 years or something I made my little website a blog with his wife in those website a blog with his wife in those times and I saw an opportunity I wrapped times and I saw an opportunity I wrapped it you know because most famous as the it you know because most famous as the Iceman we both NASA did not exist it was Iceman we both NASA did not exist it was like but he did have a lot of attention like but he did have a lot of attention towards him so I saw an opportunity but

towards him so I saw an opportunity but after a couple of years his his mission after a couple of years his his mission and his ghosts are real there's no and his ghosts are real there's no there's no faking it's what you see is there's no faking it's what you see is real so and so yes I started this real so and so yes I started this community open it's a closed group right community open it's a closed group right because I don't want people if what because I don't want people if what everyone can join we accept anyone who everyone can join we accept anyone who is genuinely interested to learn and to is genuinely interested to learn and to teach and to share their experience so teach and to share their experience so we keep it under Weymouth method and a we keep it under Weymouth method and a lot of people come with week sayings and lot of people come with week sayings and these things and that fixed payment go these things and that fixed payment go to those communities here we talk about to those communities here we talk about the whim of methods about being together the whim of methods about being together about the cult exposure so you can share about the cult exposure so you can share you can learn and for free right yeah so you can learn and for free right yeah so that's also it so yeah I started that that's also it so yeah I started that and for example the app the app is for and for example the app the app is for free also of course we have in-app free also of course we have in-app purchases and we have online trainings purchases and we have online trainings which do cost some money but you don't which do cost some money but you don't need those to practice the Weymouth need those to practice the Weymouth methods all the protocols that we used

methods all the protocols that we used to get into these scientific papers are to get into these scientific papers are within the app or are within the free within the app or are within the free mini class there are no mystifying mini class there are no mystifying things it's totally mystified it's it's things it's totally mystified it's it's accessible it's it's it's simple not accessible it's it's it's simple not easy but it's simple right yeah so yes easy but it's simple right yeah so yes it's it's it's supporting his his cause it's it's it's supporting his his cause icon he can't be talking about love and icon he can't be talking about love and then us charging thousands of euros to then us charging thousands of euros to attain that love you know you can't do attain that love you know you can't do that yeah so but it's also so because a that yeah so but it's also so because a lot of lot of people use these little tricks marketing people use these little tricks marketing tricks and all about the marketing thing tricks and all about the marketing thing inside behind it and like oh yeah do inside behind it and like oh yeah do this free mini class because then you this free mini class because then you can step up your game where and then you can step up your game where and then you get the course yourself yeah I - dad I get the course yourself yeah I - dad I do that but you don't need to get that do that but you don't need to get that course right you can just implement course right you can just implement these practice cold shower ring or these practice cold shower ring or gradually building it up your training gradually building it up your training with the cold doing your breathing with the cold doing your breathing exercises every morning before breakfast

exercises every morning before breakfast with great breathing bubble you can see with great breathing bubble you can see on youtube or on that interactive way on youtube or on that interactive way you just practice that then you get to you just practice that then you get to the same results as the people shown the same results as the people shown scientifically to be able to influence scientifically to be able to influence their immune system and the autonomic their immune system and the autonomic nervous system or the autonomic nervous nervous system or the autonomic nervous system related to the image the immune system related to the image the immune response produce information response produce information what does why does sickness come from what does why does sickness come from even mental disorders they come from even mental disorders they come from information so if you know it's here information so if you know it's here every day right yeah well we say so yeah

every day right yeah well we say so yeah that's the reason it's for people to that's the reason it's for people to have it accessible and and for everyone have it accessible and and for everyone you know if you know yes you know if you know yes so trying to provides so yeah you are so trying to provides so yeah you are providing I get everything is happening providing I get everything is happening like you're doing it and like your like you're doing it and like your offerings like just what you're talking offerings like just what you're talking about right now creating community about right now creating community offering something that's really helping offering something that's really helping people like like actually helping people people like like actually helping people I've only done the breathing exercises I've only done the breathing exercises one time after we talked to another one time after we talked to another guest a few months ago guest a few months ago or Henry a gentleman named Henry Winslow or Henry a gentleman named Henry Winslow and he talks about the hey been and he talks about the hey been practicing the method the breathing I practicing the method the breathing I had done a little bit of the showers had done a little bit of the showers browser Co let me try a little bit at browser Co let me try a little bit at the breathing with the you know like the breathing with the you know like taking in the air and breathing and I taking in the air and breathing and I was like whoa this is like getting high was like whoa this is like getting high on your own supply like this no it was

on your own supply like this no it was for real for real whoa this is like this is some good whoa this is like this is some good stuff so people you know your help stuff so people you know your help you're helping people you're offering you're helping people you're offering value and around the things that are value and around the things that are meaningful to you and that are changing meaningful to you and that are changing the world you know and like nobody knew the world you know and like nobody knew like I can't imagine the first person like I can't imagine the first person that you guys brought this to like hey that you guys brought this to like hey this is a method that we think like that this is a method that we think like that we know works and the scientist is like we know works and the scientist is like you guys are [ __ ] crazy like did that you guys are [ __ ] crazy like did that happen so I had my website off outdoor happen so I had my website off outdoor dot ml and carbonizing canyoning trips dot ml and carbonizing canyoning trips and in Spanish pyrenees canyoning and and in Spanish pyrenees canyoning and printing you can finally took video of printing you can finally took video of it very fun very nice but then yeah my it very fun very nice but then yeah my dad okay came he already showed like dad okay came he already showed like these World Records right what he was these World Records right what he was doing was not possible scientifically so

doing was not possible scientifically so he did get all that attention towards he did get all that attention towards him hey there you go there you see some him hey there you go there you see some circus freak under snow and ice you know circus freak under snow and ice you know and the way he speaks now and the way he and the way he speaks now and the way he can translate his mission or his feeling can translate his mission or his feeling into words it has improved so much but into words it has improved so much but so the first two workshops I organized so the first two workshops I organized through my little website and I printed through my little website and I printed out flyers blah blah old-school you know out flyers blah blah old-school you know them like from we charged like 60 euro them like from we charged like 60 euro and what this person 2011 2010 2011 3 we and what this person 2011 2010 2011 3 we just doing this for 9 years and and from just doing this for 9 years and and from the 10 people who signed up six asked the 10 people who signed up six asked and their money back and their money back and it was 60 yes man yes and it was and it was 60 yes man yes and it was like a whole day and because there was like a whole day and because there was no structure yet alright so and the no structure yet alright so and the second workshop 12 signs up 8 asked second workshop 12 signs up 8 asked their money back so I was doing my job I their money back so I was doing my job I was getting people in you know wasn't was getting people in you know wasn't doing his job man doing his job man not dead but but okay it was about

not dead but but okay it was about structure you know and so what we try structure you know and so what we try what I tried to do with my dad is what I tried to do with my dad is structure eyes his training regimen and structure eyes his training regimen and and having a man people need structure and having a man people need structure because at the end he will transfer because at the end he will transfer Princeton he was translating his message Princeton he was translating his message right see and if you're just open to a right see and if you're just open to a non structural way they wouldn't have non structural way they wouldn't have passed the money back and there was my passed the money back and there was my mistake also in the communication of mistake also in the communication of what could people expect because when what could people expect because when people come with expectations it's it's people come with expectations it's it's when a man if did you don't meet up to when a man if did you don't meet up to their expectations even if you give them their expectations even if you give them and got a golden ring then but they and got a golden ring then but they expected to get like a silver one expected to get like a silver one well maybe that's a better example well maybe that's a better example comfort it yeah so I just change the comfort it yeah so I just change the little communication like come without little communication like come without expectations yeah you know be expectations yeah you know be open-minded of what has been taught open-minded of what has been taught there because he has already shown he there because he has already shown he has proven himself the way he endures

has proven himself the way he endures the stressful environments out there and the stressful environments out there and and you can take a lot man look at them and you can take a lot man look at them he's just doing his push-ups pull-ups he's just doing his push-ups pull-ups and breaking his record sets that's 50 and breaking his record sets that's 50 years old you know there was ten years years old you know there was ten years ago ago what's amazing so so just a couple of what's amazing so so just a couple of things of communication and these years things of communication and these years he really man he's he's on fire this he really man he's he's on fire this madness seriously even I am starting to madness seriously even I am starting to like to hear him talk and this is my dad like to hear him talk and this is my dad you know something good yeah but at the you know something good yeah but at the beginning was like [ __ ] up and I was beginning was like [ __ ] up and I was like because he didn't get the [ __ ] over like because he didn't get the [ __ ] over him I did right and still nowadays if him I did right and still nowadays if someone is because they carry him on our someone is because they carry him on our hands and feet man seriously like some I hands and feet man seriously like some I don't know he's just waiting for my dad don't know he's just waiting for my dad you know it's just no person like like you know it's just no person like like everyone but the people like they need everyone but the people like they need something to look up to some I don't something to look up to some I don't know what it is but even nowadays if

know what it is but even nowadays if someone has a problem they don't go to someone has a problem they don't go to him with what he says sometimes he talks him with what he says sometimes he talks about dildos or or churches and he about dildos or or churches and he amazed well he means well and and if amazed well he means well and and if you're open you're open to that like looking at the intention to that like looking at the intention behind the words instead of to the words behind the words instead of to the words of course but people are like man I can of course but people are like man I can i I can understand that if I have a fine i I can understand that if I have a fine Christian or I'm and someone talks bad Christian or I'm and someone talks bad about the church which has given me a about the church which has given me a lot you know I would be like also like lot you know I would be like also like disappointed or whatever it's normal so disappointed or whatever it's normal so but they come to me not to him you know but they come to me not to him you know you know all this [ __ ] man I could you know all this [ __ ] man I could all this not so much like a couple a all this not so much like a couple a couple of times a year but before it was couple of times a year but before it was much more before it was much more yeah much more before it was much more yeah yeah especially being in especially yeah especially being in especially being in you know like a mindfulness a being in you know like a mindfulness a spiritual like you know that expectation

spiritual like you know that expectation graphic where it's like yes sometimes graphic where it's like yes sometimes people just have like unrealistic people just have like unrealistic expectations hey we're all humans here yes yes exactly exactly you know the dogmas are like it's the you know the dogmas are like it's the same thing you can be so like on the same thing you can be so like on the right path that's the trouble if you right path that's the trouble if you just doesn't mean that that's the right just doesn't mean that that's the right thing for someone else you gotta be open thing for someone else you gotta be open if that's good for you great then share if that's good for you great then share that you know don't be busy with others that you know don't be busy with others like just with yourself with more with like just with yourself with more with yourself you don't know about others yourself you don't know about others life or about the ins and outs of why'd life or about the ins and outs of why'd they react on a certain way that's what they react on a certain way that's what it is all the time is like you don't it is all the time is like you don't know you really don't know like what's know you really don't know like what's going on with someone like outside of going on with someone like outside of like like the people that live in your like like the people that live in your house that you're with all the time that house that you're with all the time that come home like your wife you know a

come home like your wife you know a girlfriend whatever it is you know and girlfriend whatever it is you know and your kids like outside and maybe not in your kids like outside and maybe not in your kids so much like outside of that your kids so much like outside of that Lowe's like couple people there's not Lowe's like couple people there's not like they don't really you don't really like they don't really you don't really know what's going ours unless unless know what's going ours unless unless nowadays because I still remember that nowadays because I still remember that the my time with my grandma in the the my time with my grandma in the village and in Spanish culture right so village and in Spanish culture right so so the neighbors know what you're doing so the neighbors know what you're doing and okay it's a little bit of and okay it's a little bit of they're whispering or whatever but they're whispering or whatever but they're also maintaining you in a they're also maintaining you in a certain you know on a certain path and certain you know on a certain path and and that's because your environment is and that's because your environment is that your tribe is there and we're that your tribe is there and we're losing that you know so do we know our losing that you know so do we know our friends do we we're not there every day friends do we we're not there every day ins and outs and all and all I have to ins and outs and all and all I have to behave this way because there is like a behave this way because there is like a social pressure around me a real social social pressure around me a real social not the social media pressure around you not the social media pressure around you right we're losing that a little bit in right we're losing that a little bit in civilization so yeah it's every toy in civilization so yeah it's every toy in the Netherlands we say elk house you're

the Netherlands we say elk house you're a fine tradition elk house as its cross a fine tradition elk house as its cross you know so yeah I don't know if that's you know so yeah I don't know if that's true right for this lesson but there's true right for this lesson but there's always something on which you do not always something on which you do not know and so yeah if you don't know you know and so yeah if you don't know you don't have the reference rounded rights don't have the reference rounded rights to be able to judge so my god just got to be able to judge so my god just got it don't don't touch the best way to get it don't don't touch the best way to get things can hurt and but once you know things can hurt and but once you know that goes off again you know so I'm very that goes off again you know so I'm very I was always very reactive I still am a I was always very reactive I still am a little bit you know yeah I see us I also little bit you know yeah I see us I also see things and uh oh yeah getting more see things and uh oh yeah getting more aware of that it's it's like easier aware of that it's it's like easier because we're really going around the because we're really going around the world right so once you get to the world right so once you get to the messes hey man people just tend to do messes hey man people just tend to do something oh he does that so I do it something oh he does that so I do it they don't even read inside or they they don't even read inside or they don't read into it you know they just don't read into it you know they just copy copy it's like mimicking mimic culture yeah it's like mimicking mimic culture yeah almost and yeah it's sometimes it's

almost and yeah it's sometimes it's difficult when you see some comments or difficult when you see some comments or some things but yeah some things but yeah the moment you can let go don't react the moment you can let go don't react they have their own story 100% yeah you they have their own story 100% yeah you never know what is going on with someone never know what is going on with someone you know that's like something like in you know that's like something like in my own meditation practice that I really my own meditation practice that I really had an understanding it's like I had had an understanding it's like I had been meditating and learning so much been meditating and learning so much about myself that you know just peeling about myself that you know just peeling the onion and it's like I still don't the onion and it's like I still don't even fully grasp I mean how much of us even fully grasp I mean how much of us do we really know right do we really know right it's like when I talk to someone when I it's like when I talk to someone when I share my stuff and talk to people it's share my stuff and talk to people it's like I really don't know how that's like I really don't know how that's going to affect them maybe like when going to affect them maybe like when they're having a tough time with when they're having a tough time with when their technology is not working and they their technology is not working and they want to throw some [ __ ] like maybe want to throw some [ __ ] like maybe something that I said will help them out I need that help sometimes so many times we just want to just throw something we

we just want to just throw something we always yeah just come back to the breath always yeah just come back to the breath the moment you know like it's gonna like the moment you know like it's gonna like there's so many other things that are there's so many other things that are way worse than this way worse than this this phone Wi-Fi not connecting right this phone Wi-Fi not connecting right now you know like that what you gonna do now you know like that what you gonna do it's okay the simplest thing you know it's okay the simplest thing you know everything else and like the volume just everything else and like the volume just not on and you attract everything else not on and you attract everything else and like oh wait it was just the volume you're searching your keys you say to your keys for half an hour's and then your keys for half an hour's and then because you're busy with everything because you're busy with everything you're at dread and you look at your you're at dread and you look at your hands your hands yeah it's like back to hands your hands yeah it's like back to this most simplest thing you know and this most simplest thing you know and that's like starting a podcast turning a

that's like starting a podcast turning a show that's like one of the things I've show that's like one of the things I've really learned is okay if something's really learned is okay if something's not working like I really need to go not working like I really need to go back to the simplest thing like is the back to the simplest thing like is the volume on is everything connected is the volume on is everything connected is the power on you know coming back to the power on you know coming back to the simplest things and that can happen you simplest things and that can happen you know with just like any practice to like know with just like any practice to like it's especially starting a cold therapy it's especially starting a cold therapy like just start with the simplest thing like just start with the simplest thing like jump in the shower for a couple like jump in the shower for a couple minutes and users think the hard way minutes and users think the hard way exact you don't have to jump in ten exact you don't have to jump in ten minutes minutes no men know if you're going to do it no men know if you're going to do it yeah you know tell me about the hikes yeah you know tell me about the hikes because I saw on the because I saw on the so you've been talking about a few times so you've been talking about a few times the last event because it was all over the last event because it was all over Instagram you know some big names there Instagram you know some big names there you guys were taking this trip you did you guys were taking this trip you did the ten minute ice bath is that abnormal

the ten minute ice bath is that abnormal for you to get in from the ice baths you for you to get in from the ice baths you know what my dead dog did when I was a know what my dead dog did when I was a baby he don't mean the ice baths every baby he don't mean the ice baths every time you know just yeah I don't know why time you know just yeah I don't know why because he didn't do it with my brothers because he didn't do it with my brothers and sisters so I think I got traumatized and sisters so I think I got traumatized from from the from that I was little so from from the from that I was little so yeah I don't take that man then he says yeah I don't take that man then he says that that this made me smile every day that that this made me smile every day that's the reason why I am smiling you that's the reason why I am smiling you know and and someone wrote about it in know and and someone wrote about it in the Playboy that he like he held me to the Playboy that he like he held me to my Achilles and dumped me in the ice my Achilles and dumped me in the ice bath and that's why I never get sick bath and that's why I never get sick [Laughter] it's not normal for me to go into the ice bath but with these guys they I ice bath but with these guys they I opened up a little bit because I am opened up a little bit because I am quite alone you know doing these things

quite alone you know doing these things with my dad's and and and creating with my dad's and and and creating everything around I'm quite alone in everything around I'm quite alone in this little world and then yeah I get to this little world and then yeah I get to be with a group of people who know this be with a group of people who know this loneliness right and then getting loneliness right and then getting together and and release this so that together and and release this so that changed like the feeling the tribe changed like the feeling the tribe feeling mate made me want to join them feeling mate made me want to join them and I never I never do that and I went and I never I never do that and I went in I was actually reasonably done you in I was actually reasonably done you know it was nice yeah so because maybe know it was nice yeah so because maybe that's because yeah if you know how to that's because yeah if you know how to endure stress you can apply that to the endure stress you can apply that to the ice bath and the other way around if you ice bath and the other way around if you know how to endure dies best you can know how to endure dies best you can apply that to any stressful situations apply that to any stressful situations around so I was just I was chilling them around so I was just I was chilling them and literally and it is that amazing and literally and it is that amazing like the energy of the people that you like the energy of the people that you surround men it's guy it changes it

surround men it's guy it changes it changes the dynamics like whatever changes the dynamics like whatever that you're doing whether you're in is that you're doing whether you're in is whether you're at dinner whether you're whether you're at dinner whether you're walking whatever it is you're doing with walking whatever it is you're doing with a group of people it changes that so a group of people it changes that so like be about be like be in the energy like be about be like be in the energy of the people that you want to surround of the people that you want to surround yourself with being in that energy will yourself with being in that energy will change your landscape that'll change change your landscape that'll change like your life yeah unlike being around like your life yeah unlike being around pure like no and I wanted to say like I pure like no and I wanted to say like I saw I saw you guys going up the mountain saw I saw you guys going up the mountain up the mountain no shirts on like I up the mountain no shirts on like I don't know huge I had a nice excuse to don't know huge I had a nice excuse to not go we misuse it's it's not it's you not go we misuse it's it's not it's you know that that well can be a walk in the know that that well can be a walk in the park if it's nice and sunny -20 no park if it's nice and sunny -20 no problem you know it's nice and sunny problem you know it's nice and sunny it's a walk in the park meant after it's a walk in the park meant after training with my dad it's a walk in the training with my dad it's a walk in the park can be zero degrees like Celsius

park can be zero degrees like Celsius and instead of minus 20 so your degrees and instead of minus 20 so your degrees a little bit of moisture and a little a little bit of moisture and a little bit of rain not even snow rain and man bit of rain not even snow rain and man you can get [ __ ] up on that mountain you can get [ __ ] up on that mountain seriously like it's not the temperature seriously like it's not the temperature it's the dose runs you never know what it's the dose runs you never know what the mountains gonna give you rights but the mountains gonna give you rights but with this group they got the width that with this group they got the width that the Whitman is like oh yeah is the the Whitman is like oh yeah is the beginning because its surrounding West beginning because its surrounding West run with trees there's no winds you go run with trees there's no winds you go up this goes quite easily quite nice you up this goes quite easily quite nice you know you can over over over know you can over over over howdy confidence of confidence over howdy confidence of confidence over company then suddenly you come over the company then suddenly you come over the ridge and we takes you and then the ridge and we takes you and then the coals and they're always share this coals and they're always share this Whitman look like you know that's the Whitman look like you know that's the feeling so it depends on the feeling so it depends on the surroundings you know and right now surroundings you know and right now after this group we did it with a group after this group we did it with a group of hundred people because you're our our of hundred people because you're our our events yeah our events get like fully events yeah our events get like fully booked like a half year up front

booked like a half year up front it's insane yeah it's insane I don't it's insane yeah it's insane I don't know where it comes from but it's great know where it comes from but it's great you're creating it because you put it you're creating it because you put it out yeah but don't do marketing around out yeah but don't do marketing around these events right so that's my message talking about talking about tomorrow and experience you know the moment you can experience you know the moment you can give people an experience it's the give people an experience it's the moment where they will share it moment where they will share it everywhere so that's what I'm trying to everywhere so that's what I'm trying to do with Apple so I am trying to give the do with Apple so I am trying to give the people within two minutes and experience people within two minutes and experience like I do this exercise do push-ups I like I do this exercise do push-ups I get an experience they get mind blown get an experience they get mind blown and it also gives them the step to go and it also gives them the step to go further right and to apply this into further right and to apply this into their daily lives but okay so a group of their daily lives but okay so a group of hundred people we had lot last week and hundred people we had lot last week and and for them it was a piece of cake the and for them it was a piece of cake the mountain and and it doesn't mean the mountain and and it doesn't mean the same mountain doesn't mean that that same mountain doesn't mean that that that the other ones were weaker or that the other ones were weaker or something it's just you don't know what something it's just you don't know what you know so this also again we always

you know so this also again we always try to have people come without try to have people come without expectations it's not about climbing the expectations it's not about climbing the mountain it's not about enduring the mountain it's not about enduring the calls it's about some other values and calls it's about some other values and it's about being happy strong enough it's about being happy strong enough together I still try it and if you're together I still try it and if you're open to that message and with my yeah open to that message and with my yeah you will have the time of your life so you know that's also a very good reason to go because we'll get rid of that to go because we'll get rid of that within the day serious seriously man within the day serious seriously man seriously you know about that you know seriously you know about that you know yeah this is mine comfortable the yeah this is mine comfortable the beginning but you know what the comfort beginning but you know what the comfort you finds when you see you can deal with you finds when you see you can deal with this one and that's because yeah you put

this one and that's because yeah you put like a very high wall right on things like a very high wall right on things you can do that in daily life then also you can do that in daily life then also once you approach it and you go over it once you approach it and you go over it not only it was a little little doorstep not only it was a little little doorstep you look at it twice you know and then you look at it twice you know and then and that's really beautiful to and that's really beautiful to experience right so it men I'm IMVU experience right so it men I'm IMVU something that a man some girl that yeah something that a man some girl that yeah yeah yeah Thank You Man for the invite yeah yeah Thank You Man for the invite it's gonna be 41 degrees tonight it's gonna be 41 degrees tonight tomorrow night in Florida 41 degrees tomorrow night in Florida 41 degrees Fahrenheit and that is freezing that is Fahrenheit and that is freezing that is like like anybody that's from Florida like like anybody that's from Florida it's like Brian can attest like they're it's like Brian can attest like they're frozen it's also a nice challenge to get frozen it's also a nice challenge to get also with the shift a little bit a also with the shift a little bit a little bit yeah just for a moment there

little bit yeah just for a moment there two minutes and some hang drums tell us two minutes and some hang drums tell us about the hangar man we know you're a about the hangar man we know you're a big hang drum fan is that your mom yes big hang drum fan is that your mom yes that you're creating yes yes yeah I that you're creating yes yes yeah I don't sit still I can't just go and look don't sit still I can't just go and look for water or doing a humming or shower for water or doing a humming or shower you know I can't do that man I can't do you know I can't do that man I can't do that I need I need something creative to that I need I need something creative to do to lose myself a little bit to stop do to lose myself a little bit to stop my thinking and for me that's the hang my thinking and for me that's the hang drum or the guitar you know it's just a drum or the guitar you know it's just a minute man after 10 minutes I'm done minute man after 10 minutes I'm done with it all so well but at least that with it all so well but at least that disconnect is for moments give me a disconnect is for moments give me a flashlight flashlight yeah yeah and and things come up like a yeah yeah and and things come up like a man aye aye I love it I love it this all man aye aye I love it I love it this all right I learned it like a tune of years right I learned it like a tune of years ago a friend of mine left his hang drum ago a friend of mine left his hang drum at my place was the first time I got in at my place was the first time I got in touch with it and I started playing this touch with it and I started playing this at the wall this is beautiful so I at the wall this is beautiful so I wanted one and then he put me in touch

wanted one and then he put me in touch takes like half a year to build one takes like half a year to build one that's like insane yeah because the that's like insane yeah because the demand is so high or something I don't demand is so high or something I don't know know what it is or they make high know know what it is or they make high demands you know it's so so yeah it's demands you know it's so so yeah it's and when I play I lose myself and I love and when I play I lose myself and I love it it right now I'm getting like a little bit right now I'm getting like a little bit of the feeling like I maintain a little of the feeling like I maintain a little bit of rhythms every time better better bit of rhythms every time better better get a melody out of it like with with get a melody out of it like with with with with a rhythm and the melody and with with a rhythm and the melody and yeah I like watched video like from hang yeah I like watched video like from hang myself myself I think they have won one yeah one one I think they have won one yeah one one of these songs I started with that which of these songs I started with that which is like and they used the melodies right is like and they used the melodies right just want to want to instead of like just want to want to instead of like some other but it's a simple simple some other but it's a simple simple technique and that's the way I started technique and that's the way I started it so if you if you scroll down my whole it so if you if you scroll down my whole Instagram till the first video there was

Instagram till the first video there was the first airplane hangar I like to I like to share it and and I also keep my progress because the videos also keep my progress because the videos on my phone man I never watch them back on my phone man I never watch them back I never watch the pictures back or I never watch the pictures back or whatever so I do use Instagram for that whatever so I do use Instagram for that and and I do like to share what the way and and I do like to share what the way I like gives me like sort of I like gives me like sort of accountability to to to do it better accountability to to to do it better over time Spotify I was listening on Spotify yeah always break even men it cost me 90 always break even men it cost me 90 pounds 90 euros to get up there and I pounds 90 euros to get up there and I made like 60 or 70 pounds so yeah you made like 60 or 70 pounds so yeah you can switch through my name or through

can switch through my name or through the Spanish dish lenteja because there's the Spanish dish lenteja because there's my favorite dish of my grandma and my my favorite dish of my grandma and my Spanish grandma and soy and names it's Spanish grandma and soy and names it's my favorite dish of her mental house what you're like what United so in Spanish my mom is from swain speaker and Spanish my mom is from swain speaker and my mom is from Spain and my dad is from my mom is from Spain and my dad is from the Netherlands and I do I live myself I the Netherlands and I do I live myself I live in Amsterdam okay live in Amsterdam okay great city yes but you're in Thailand great city yes but you're in Thailand now but you live in answer yeah man I'm now but you live in answer yeah man I'm escaping them here and I wanted to escaping them here and I wanted to travel like for two years for two months travel like for two years for two months next month and trying to disconnect next month and trying to disconnect right so but finally we had this group right so but finally we had this group in Poland in January so it already in Poland in January so it already became one month because this group was became one month because this group was formed like a month and a half formed like a month and a half or going there it was insane allowed or going there it was insane allowed that was done with Lu's house yeah great

that was done with Lu's house yeah great guy he's very nice the way he asked guy he's very nice the way he asked questions he dives into you right or it questions he dives into you right or it tries to have you express yourself but tries to have you express yourself but okay so he got the group together that's okay so he got the group together that's all right I had to be there because I all right I had to be there because I didn't want to lose this it was very didn't want to lose this it was very important to spread the message of my important to spread the message of my dad also to keep my dad in line with dad also to keep my dad in line with this group not to crazy things like I this group not to crazy things like I did last year with the yes theory guys did last year with the yes theory guys that's why you threw sky I think it was that's why you threw sky I think it was like sky life because I was watching so like sky life because I was watching so how I found out about the wim HOF method how I found out about the wim HOF method is I went up to a dr. Joe Dispenza event is I went up to a dr. Joe Dispenza event I love dr. Joe I went up there and then I love dr. Joe I went up there and then it was lunch with him he's amazing and a

it was lunch with him he's amazing and a full and then we went and ate lunch and full and then we went and ate lunch and I didn't know anyone else there so I'm I didn't know anyone else there so I'm just sitting there by myself and a guy just sitting there by myself and a guy comes sits next to me and then he starts comes sits next to me and then he starts talking to me about how he wants to go talking to me about how he wants to go to a pond like is there any cold water to a pond like is there any cold water around here he needs to do this good and around here he needs to do this good and I'm a yogi I teach yoga and I'm like I'm a yogi I teach yoga and I'm like I've never heard of this I'm gonna I've never heard of this I'm gonna Google this immediately his why is this Google this immediately his why is this guy wanting to go in freezing cold water guy wanting to go in freezing cold water you can do breathing and it's not I watched everything about you know when and then I saw you and that videos like and then I saw you and that videos like we need him on the show really good [ __ ] we need him on the show really good [ __ ] yes for my friends in Spanish Pyrenees yes for my friends in Spanish Pyrenees you know then was also the way I started you know then was also the way I started with my dad we wanted to organize these with my dad we wanted to organize these team-building activities and special team-building activities and special evenings because I knew that from when I evenings because I knew that from when I was little he always did this to my 15th

was little he always did this to my 15th always at full groups no always at full groups no the dime he always went away with debts the dime he always went away with debts brought to the camping sites you know brought to the camping sites you know like and before all of the care but like and before all of the care but doesn't matter so so I started doing doesn't matter so so I started doing that and but nowadays it's my hobby that and but nowadays it's my hobby I love to go for one week into the I love to go for one week into the mountains but also chillings at the mountains but also chillings at the house it's not like oh yeah we're gonna house it's not like oh yeah we're gonna suffer in the months not we're gonna suffer in the months not we're gonna have fun in the mountains one in the have fun in the mountains one in the house one together so yes guys easy I house one together so yes guys easy I invited her to come and and she made a invited her to come and and she made a video out of it said okay sure why not video out of it said okay sure why not no so it's cool it was nice she makes no so it's cool it was nice she makes great videos you know glimpse of you I great videos you know glimpse of you I think you're in your car you're in your think you're in your car you're in your car I was like haha interesting I cuz I car I was like haha interesting I cuz I had never seen the interview of on there had never seen the interview of on there I was like looking at every I like to do I was like looking at every I like to do that Petro knows I like deep dive and that Petro knows I like deep dive and watch like YouTube's like yeah of watch like YouTube's like yeah of everyone so yeah I was cool cool scene

everyone so yeah I was cool cool scene yeah we need to get you into the breaking news on the yogi show podcast so Brian is like two months ago reaches so Brian is like two months ago reaches out to me and we were talking about out to me and we were talking about getting enum on the wind the whole thing getting enum on the wind the whole thing this is like four months ago and he's this is like four months ago and he's like bro I went out and I got some ice like bro I went out and I got some ice and I could I put the water totally and I could I put the water totally freezing in the bathtub and I poured ice freezing in the bathtub and I poured ice in it and I went in it and it was in it and I went in it and it was [ __ ] miserable my life and and [ __ ] miserable my life and and there's not years of training man it's a there's not years of training man it's a DEP thing and it was in a couple of days DEP thing and it was in a couple of days yeah yeah just so so funny how it all yeah yeah just so so funny how it all works out you know and then I yeah

works out you know and then I yeah pushing the limits in your comfort zone pushing the limits in your comfort zone and softening around the edges of this and softening around the edges of this company I talk about it all the time company I talk about it all the time when I think you like soughing around when I think you like soughing around the edges of discomfort the edges of discomfort instead of like oh like tensing your instead of like oh like tensing your shoulders to your ears like what can you shoulders to your ears like what can you soften into and breathe into because soften into and breathe into because that's where you're gonna create a that's where you're gonna create a sanshin that's where you're gonna find sanshin that's where you're gonna find the depth within yourself yes to go in D the depth within yourself yes to go in D to go within deeper that's gonna allow to go within deeper that's gonna allow you to embrace that discomfort even more you to embrace that discomfort even more and overcome and it's not like a and overcome and it's not like a physical thing you're overcoming like physical thing you're overcoming like with the ice or yoga pose or whatever it with the ice or yoga pose or whatever it is you know it's not a physical thing is you know it's not a physical thing New York all the time a lot of its over New York all the time a lot of its over here you know it's up top in the brain here you know it's up top in the brain ya know you know it's been a mate it's ya know you know it's been a mate it's been amazing connecting with you and been amazing connecting with you and getting to know your story and you know getting to know your story and you know creating this amazing brand behind your creating this amazing brand behind your dad and you know the inner fire dad and you know the inner fire community the app all the things that community the app all the things that you've done to create community around you've done to create community around the ice and around something that means

the ice and around something that means you know that is meant obviously lost you know that is meant obviously lost you over time in your life to your you over time in your life to your family and it has really changed the family and it has really changed the course of the world at this point you course of the world at this point you know I mean like literally almost know know I mean like literally almost know how amazing to be a part of special and how amazing to be a part of special and we're so grateful to have had you on our we're so grateful to have had you on our show we wrap up all of our shows with show we wrap up all of our shows with the lighten up round which are just some the lighten up round which are just some fun with random random questions super fun with random random questions super random they're gonna laugh and I enjoy random they're gonna laugh and I enjoy them and well like Yogi Brian kick it them and well like Yogi Brian kick it off well he's the wild card we'll let off well he's the wild card we'll let him kick it off with the random AF him kick it off with the random AF question and let's see we got bribry question and let's see we got bribry what do you got so I'm excited I know I what do you got so I'm excited I know I know you got something cooking in there know you got something cooking in there yes it's totally random yes it's totally random it's totally round I'm trying to I'm it's totally round I'm trying to I'm trying to think of like two different trying to think of like two different planets that are like ice cold and two planets that are like ice cold and two different units that are high school different units that are high school probably like Neptune has to be and probably like Neptune has to be and that's not too near Jupiter where would that's not too near Jupiter where would you take a an event where would you do a you take a an event where would you do a nice event a nice event this Neptune or

nice event a nice event this Neptune or Jupiter thing Jupiter thing Jupiter yeah because we've got these Jupiter yeah because we've got these nice and rings right yeah right exactly nice and rings right yeah right exactly yeah - very good in there so you know yeah - very good in there so you know the reason I organized the trouble in the reason I organized the trouble in Thailand last month oh yeah I didn't Thailand last month oh yeah I didn't finish the story it doesn't matter it finish the story it doesn't matter it was because I wanted to visit Thailand okay who could stay ok who could stay in the ice longer who could stay in the ice the ice longer who could stay in the ice longer the Incredible Hulk or the Iron longer the Incredible Hulk or the Iron Man who could stay in the ice longer

last one finish off the night alright last one who would make it to alright last one who would make it to the top of the mountain that that cold the top of the mountain that that cold mountain cold would it be Bigfoot so mountain cold would it be Bigfoot so Sasquatch Bigfoot or Tyrannosaurus Rex Sasquatch Bigfoot or Tyrannosaurus Rex yeah Bigfoot of course that picture yeah Bigfoot of course that picture someone needs to make that like please dude thank you so much for taking the time on your beautiful morning in time on your beautiful morning in Thailand letting me tell the story you

Thailand letting me tell the story you know offering you have something special know offering you have something special you have a gift that the world needs to you have a gift that the world needs to know about and we're grateful that you know about and we're grateful that you were able to share that gift with them were able to share that gift with them with our listeners and the followers with our listeners and the followers around the group tonight so thanks for around the group tonight so thanks for absolutely you know thank you guys thank absolutely you know thank you guys thank you thank you for asking me yes anything people should know about before we started to show anything that before we started to show anything that you want to say are those know about you want to say are those know about before we sign up the show yeah yeah so before we sign up the show yeah yeah so I'm always very careful whatever we say I'm always very careful whatever we say my dad says he's a believer he goes and my dad says he's a believer he goes and says all kinds of things about this is

says all kinds of things about this is the truck I'm very careful because you the truck I'm very careful because you can create something beautiful it takes can create something beautiful it takes four years to break something down it four years to break something down it takes day or five minutes right but we takes day or five minutes right but we have been showing scientifically with a have been showing scientifically with a group and comparison group also to be group and comparison group also to be able to influence the immune system to able to influence the immune system to be able to influence our nervous system be able to influence our nervous system to reduce inflammation and we just got a to reduce inflammation and we just got a research getting out there in plus one research getting out there in plus one which is also a scientific peer-reviewed which is also a scientific peer-reviewed magazine or paper that we can influence magazine or paper that we can influence also like for example with media the also like for example with media the patient trial right this this takes patient trial right this this takes years years it's like 9-year ten years after the it's like 9-year ten years after the first research got done we've got first research got done we've got intubate a patient trouser that took one intubate a patient trouser that took one year and a half to to publish and this year and a half to to publish and this on spondylitis arthritis so the people on spondylitis arthritis so the people applying the method they've got good applying the method they've got good results with it right and that got out results with it right and that got out there so man my dad is onto something if there so man my dad is onto something if we have some discomfort or whatever

we have some discomfort or whatever download the [ __ ] app is great it's download the [ __ ] app is great it's incredible it's for free I am going to incredible it's for free I am going to send you you because you need to make a send you you because you need to make a little account I'm going to sent you an little account I'm going to sent you an email about our fundamentals course or email about our fundamentals course or out then we course or some Teachers out then we course or some Teachers Training but you don't need all that Training but you don't need all that stuff you can just apply the routine on stuff you can just apply the routine on the brief on the app it gives all the the brief on the app it gives all the exercise you need to accomplish these exercise you need to accomplish these results we are showing scientifically results we are showing scientifically and and that's my message for the people and and that's my message for the people at our house follow me on Spotify on my at our house follow me on Spotify on my Instagram thank you absolutely well link Instagram thank you absolutely well link it all back on the show notes on the it all back on the show notes on the site for sure I were to check follow you site for sure I were to check follow you on Spotify Instagram and the name of the on Spotify Instagram and the name of the app is in my inner fire right my inner app is in my inner fire right my inner front way mouth message just leave a front way mouth message just leave a message yeah yeah cool don't we love message yeah yeah cool don't we love yours they're already making like ads yours they're already making like ads because I don't use people using a whim because I don't use people using a whim off message to bring their app forwards

off message to bring their app forwards but still our has a much bigger rating but still our has a much bigger rating why because the app is [ __ ] great why because the app is [ __ ] great [Music] [Music] [ __ ] great [ __ ] great check it out ladies and gentlemen and check it out ladies and gentlemen and appreciate you enum thank you so much appreciate you enum thank you so much Pedro that's alright man well sign it Pedro that's alright man well sign it off later brother thank you guys yes off later brother thank you guys yes and there you have it my friends another and there you have it my friends another episode of the yogi show podcast in the episode of the yogi show podcast in the books there you have it with mr. enum books there you have it with mr. enum HOF we are so grateful that he came on HOF we are so grateful that he came on the show I am a little bit scared going the show I am a little bit scared going to Poland and being ice cold climbing up to Poland and being ice cold climbing up a mountain with no shirt on is a little a mountain with no shirt on is a little bit intimidating but you know what I'm bit intimidating but you know what I'm gonna do it and I've started his cold gonna do it and I've started his cold therapy with the cold showers I've therapy with the cold showers I've actually began to practice and I'm actually began to practice and I'm feeling invigorated when I get out of feeling invigorated when I get out of the shower so if you were curious about the shower so if you were curious about the method definitely check out the yogi the method definitely check out the yogi show calm when we link the notes how to show calm when we link the notes how to check out enum the wim HOF method and check out enum the wim HOF method and check out everything that's he's got

check out everything that's he's got going on thank you so much to DJ to has going on thank you so much to DJ to has received for the music on the yoga show received for the music on the yoga show podcast podcast thank you for Colin for producing these thank you for Colin for producing these episodes Melanie for making the episodes Melanie for making the beautiful art for the shows and to our beautiful art for the shows and to our friend Anton new to the squad Anton was friend Anton new to the squad Anton was Biscay who is now helping us create some Biscay who is now helping us create some video clips for the show he's an amazing video clips for the show he's an amazing amazing dude and we're so grateful that amazing dude and we're so grateful that he's part of our community with all of he's part of our community with all of that being said please check out the that being said please check out the yogi show.com for more information about yogi show.com for more information about how to connect with Brian and I and any how to connect with Brian and I and any suggestions you have for the show we suggestions you have for the show we appreciate you so much if you're still appreciate you so much if you're still hearing this right now just remember hearing this right now just remember gratitude gratitude gratitude namaste my gratitude gratitude gratitude namaste my friends

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The Morning Boundary

Recovery asks for honesty before it asks for discipline. Enahm names the contradiction plainly: while helping promote health, strength, happiness, breathwork, and cold exposure, he had neglected his own care.

For years, the first movement of the day was toward the phone. Messages came first. Email came first. Work arrived before the body had time to arrive in itself.

That pattern is familiar because the digital world is always waiting. It offers urgency before clarity. It asks for reaction before reflection. It rewards attention, but it does not restore it.

Enahm’s new protocol is simple and exacting: no phone for the first two hours of the morning. Not as a performance of perfection. As a boundary. The body is not available twenty-four hours a day, even when the internet is.

Inside that boundary, he chooses replacement over deprivation. Stretching enters the morning. Guitar enters. Handpan, drawing, and other creative rituals take the place of immediate work. The first hours become less about output and more about returning to equilibrium.

This is an important distinction. A strong morning does not need to become another arena for pressure. It can be a quiet sequence of acts that bring you back into contact with yourself before the day asks for decisions.

He also speaks with refreshing precision about the challenge. The impulse to check is still there. Even a beautiful sunrise captured on a phone can become the doorway back into the old habit. Awareness does not remove the pattern immediately; it gives you a chance to choose again.

Small habit replacement is powerful because it respects how change actually happens. You remove one cue. You create one protected interval. You place something nourishing where something reactive used to be. Over time, the nervous pace of the morning loses authority.

The result is not abstract. Enahm describes becoming more at ease and less reactive, able to step back, see with clearer eyes, and take better action. The morning boundary becomes a recovery protocol because it restores the quality of attention that the rest of the day depends on.

Before the cold, before the breath, before any formal method, there is this choice. Protect the first hours. Let stillness come first. The day changes when you do not begin by surrendering your focus.

Thirty Seconds Of Cold

Cold exposure does not need to begin with an ice bath. The entry point can be thirty seconds at the end of a warm shower, taken with attention and respect.

Enahm frames this as the practical starting place. Take the warm shower. At the end, turn the water cold. Let it reach the whole body for thirty seconds, or forty-five, and notice what happens when the initial resistance gives way.

The shift is immediate. The air outside the shower feels different. Alertness rises. The body wakes. The mind becomes clearer because the cold draws attention into the present with unusual force.

This is why the practice has such gravity. In less than a minute, you can move from hesitation into focus. You can feel the mind wanting to escape, then learn to remain. The cold gives feedback without ornament.

The Internet and your phone, it's 24/7. Your body is not 24/7.

Progression matters. Enahm does not present long exposure as a casual dare. He suggests building gradually, finishing warm showers with cold water until the body understands the pattern. From thirty seconds, you can move toward a minute. Over time, you can begin the shower cold rather than end there.

That progression turns the shower into a training ground for body awareness. You learn how your body reacts when the water changes. You learn how thought influences the response. You learn that mind and body are not separate projects, but one living system moving together.

The value is not toughness for its own sake. Cold exposure teaches you to steer your response under stress. When the water hits, the instinct is to tense, rush, or flee. With practice, you breathe, stay present, and choose a steadier action.

That lesson carries beyond the shower. A difficult email, a tense conversation, a crowded day, and a restless morning all create their own form of cold. The protocol trains the same inner movement: pause, feel, respond with precision.

We do not need to romanticize discomfort. The cold is enough on its own. Used deliberately, it becomes a clean instrument for clarity, energy, and self-mastery. Thirty seconds can be a complete beginning.

Feeling Is Understanding

The body adapts quickly when preparation is sound. Enahm returns to this point through the retreat experience, where fear of the cold can shift after guided exposure and direct contact.

He describes a participant who arrived with deep concern about cold hands and feet, shaped by past frostbite. On the first day, one minute in the ice bath was enough. The body had met its boundary, and the boundary deserved respect.

The next day, under proper guidance, that same participant stayed in much longer and did not experience the same trouble with the extremities. Enahm is careful with the lesson. Do not attempt long ice baths without skilled support. Adaptation is real, but preparation gives it integrity.

This is where the Wim Hof Method expands beyond the visible parts of the practice. Breath and cold are central, but they are not the whole method. The deeper work lives in how you relate to stress, how you listen to the body, and how you bring that awareness into ordinary life.

Wim Hof’s phrase, as Enahm recalls it, is direct: feeling is understanding. Thinking about the cold creates one experience. Feeling the body inside the cold creates another. The method asks you to move from concept into contact.

It's not the mind and the body. It's one whole thing, and it works together.

That contact has a physical honesty. A signal in the body asks for attention. Breath gives you a way to meet it. Cold gives you a place to practice. Daily life gives you the real test.

The method also asks for community. Enahm pushes against the idea that practice is complete when it happens alone in a room. Solitary discipline has value, but the fuller expression includes tribe, sharing, affection, touch, and the willingness to be with other people without performance.

This is not dogma. It is a return to something direct. People gather, breathe, enter the cold, talk, eat, and feel less separate. The technique opens the door, but relationship is part of what makes the room worth entering.

For a premium recovery culture, this point is essential. Optimization without connection becomes narrow. Resilience without warmth becomes brittle. The most durable protocols restore both the body and the bonds that make a life feel whole.

Cold exposure can sharpen awareness, but the final aim is not the cold. It is clarity in the body, calm under stress, and a more generous way of being with others. Feeling becomes understanding, and understanding becomes practice.

Wim's Wise Words

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

If you take one thing from this, take the small gate seriously. Do not wait for the perfect ice bath, the perfect morning, or the perfect version of yourself. Start with a boundary you can keep, then let the practice teach you from there.

My recommendation is simple. Choose one morning this week and protect the first thirty minutes from your phone. Then finish your shower with thirty seconds of cold water. That is enough to begin. Not because thirty seconds makes you advanced, but because it shows you the first honest signal: the moment your body wants to leave.

That moment is the work. You feel the breath climb. You feel the shoulders tighten. You feel the mind start bargaining. Stay soft enough to notice it. Breathe through the nose if you can. Let the water touch the chest, the back, the neck, the legs. Do not perform. Do not force. Meet the sensation with precision.

Where I'd Start

I like cold showers because they remove the theatre. No timer on the wall. No audience. No story. Just water, breath, and your response. If you want a deeper next step, Cold Showers, Built Resilience sits close to this same doorway.

Keep the progression clean. Thirty seconds for a week. Then forty-five. Then a minute. If you begin to dread it, reduce the dose until you can return with respect. Adaptation grows from consistency, not from proving a point. The body trusts what you repeat well.

There is one caveat I would hold firmly. Breathwork and cold are powerful together, but they require care. Never practise intense breathing in water, and do not treat long exposure as a casual experiment. If you have a health concern, get proper guidance before you go further. Resilience is not recklessness dressed in better language.

The community piece matters too, but choose it wisely. Practise with people who make you calmer, not louder. A good guide does not inflate the cold. They help you read your body, step out when it is time, and return tomorrow with more understanding. For a fuller sense of that setting, Inside a Wim Hof Retreat is worth reading next.

None of this replaces sleep, food, warmth, friendship, or a life that gives you room to recover. Cold is a clean instrument, not the whole orchestra. Use it to sharpen attention. Use it to practise steadiness. Then carry that steadiness into the first conversation, the first decision, and the first quiet pause of the day.