Cold Exposure at Home: Wim Hof on Stress Resilience | Vitruvian

Video·London Real·9 min read·November 26, 2025

Wim Hof returns to discuss breathwork, cold exposure, and the claim that simple daily protocols can restore resilience under modern stress.

Stress, Breath, And Performance

Stress begins before the moment of action. It gathers in the body while the room gets louder, the stakes become visible, and the mind starts spending energy before anything has actually happened. In Hof's return to London Real, after a decade in which his work moved from fringe spectacle into global practice, that insight becomes the opening frame.

The example is direct. Brian Rose asks about Conor Benn preparing for his rematch with Chris Eubank, a fight surrounded by audience pressure, cameras, expectation, and the emotional charge that comes before a ring walk. Hof describes breathwork as a way for fighters to meet that pressure without being consumed by it.

Performance depends on available energy. When fear and anticipation take hold, the nervous system responds before the athlete chooses a movement, and that response can drain the body before the first exchange. Conscious breathing gives the fighter a different relationship to the moment; it creates distance from the noise without dulling readiness.

That distance matters beyond boxing. We all know the smaller arenas where pressure narrows perception: a difficult conversation, a deadline, an unexpected demand, a day that begins already full. Hof's point is simple and useful. Stress arrives daily, and if you do not train your response, stress trains it for you.

Breath becomes a protocol for reclaiming the pause. It lowers reactivity, steadies emotion, and lets you choose your next action with more clarity. You are not trying to escape pressure. You are learning to stand inside it without surrendering your equilibrium.

Brian observes that Benn looked calmer in the second fight, less driven by anger, more deliberate in his boxing. Hof uses that observation to widen the lesson. The value of breathwork is not theatrical control; it is the practical ability to stop fear from deciding for you.

This is where the method becomes accessible. It does not require a ring, a crowd, or a public test. It asks you to notice where stress takes hold, then use the breath to create space before the body spends energy on reaction. That small space is where performance begins.

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go. This is London Real. I am Brian Rose. My This is London Real. I am Brian Rose. My guest today is Wim Hof, the Dutch guest today is Wim Hof, the Dutch athlete, breathwork pioneer, and global athlete, breathwork pioneer, and global phenomenon known as the Iceman. phenomenon known as the Iceman. For decades, you pushed the limits of For decades, you pushed the limits of the human body and mind, setting world the human body and mind, setting world records, transforming cold exposure records, transforming cold exposure science, and inspiring millions to take science, and inspiring millions to take control of their health, stress, control of their health, stress, immunity, and inner power. Since you immunity, and inner power. Since you were last here, the world has changed were last here, the world has changed dramatically, from global mental health dramatically, from global mental health crises to new breakthroughs in crises to new breakthroughs in neurobiology, stress adaptation, neurobiology, stress adaptation, psychedelic research, trauma healing, psychedelic research, trauma healing, and human longevity. Today, I want to go and human longevity. Today, I want to go deep on the truth behind breathwork, deep on the truth behind breathwork, cold exposure, the nervous system, cold exposure, the nervous system, emotional control, and what it really emotional control, and what it really means to reclaim sovereignty over your

means to reclaim sovereignty over your own physiology. Wim, welcome back to own physiology. Wim, welcome back to London Real. London Real. Thank you, Brian. That was a great Thank you, Brian. That was a great intro. intro. Wim, it's great to have you here. I Wim, it's great to have you here. I still remember 10 years ago, you were still remember 10 years ago, you were here in London, in our studio. It was an here in London, in our studio. It was an amazing episode. It was great to finally amazing episode. It was great to finally meet you, and in the last 10 years, meet you, and in the last 10 years, you've just gotten bigger and bigger and you've just gotten bigger and bigger and bigger and bigger. I want to know what's bigger and bigger. I want to know what's going on with you. How is Australia? Is going on with you. How is Australia? Is it true you were helping out Conor Benn it true you were helping out Conor Benn on his rematch with Chris Eubank, this on his rematch with Chris Eubank, this big boxing match we just saw a week or big boxing match we just saw a week or two ago? Tell me, what have you been up two ago? Tell me, what have you been up to? to? Yeah, yeah, I my you know, I get these Yeah, yeah, I my you know, I get these big fighters, they come big fighters, they come and they see that the breathing learns and they see that the breathing learns people to people to uh control their stress and emotion uh control their stress and emotion when it comes to the point where you uh when it comes to the point where you uh have to be ready for the match and then have to be ready for the match and then with all the audience and the cameras

with all the audience and the cameras and all that influences on you, on the and all that influences on you, on the nervous system, and that drains energy. nervous system, and that drains energy. So, it put you in a different state of So, it put you in a different state of emotion emotion which normally you don't have. which normally you don't have. It's already enough that they have to be It's already enough that they have to be ready at the point that they go into the ready at the point that they go into the match. So, this breathing uh that causes match. So, this breathing uh that causes uh the fighters to feel uh the fighters to feel completely stressless completely stressless Mhm. Mhm. before they go before they go into the match, into the ring. Mhm. The into the match, into the ring. Mhm. The it's like the world is not affecting it's like the world is not affecting them anymore in their feelings, their them anymore in their feelings, their emotion. And once they get into the ring emotion. And once they get into the ring they can switch it on 100% and that is they can switch it on 100% and that is by which the energy is not drained by which the energy is not drained before the match is actually beginning

before the match is actually beginning because it has an absolute influence. because it has an absolute influence. And with And with the guy who was going to do the the guy who was going to do the the boxing match yeah, yeah, yeah, I got the boxing match yeah, yeah, yeah, I got uh uh the the a phone call. a phone call. And with that phone call, I said to him, And with that phone call, I said to him, "Hey "Hey I can help you I can help you cuz I got I'm very experienced. I know cuz I got I'm very experienced. I know what kind of stress you are to meet all what kind of stress you are to meet all about. about. And I have seen so many fighters And I have seen so many fighters fully in control before a match, and fully in control before a match, and when they have to do the match, fully in when they have to do the match, fully in control over 100% of who they are and control over 100% of who they are and what they are. Because you can be what they are. Because you can be overwhelmed in the emotion. There's also overwhelmed in the emotion. There's also the opponent. the opponent. It gets to you all. It gets to you all. And the breathing [clears throat] is And the breathing [clears throat] is able to bring you down. Mhm. Wow. able to bring you down. Mhm. Wow. So So, you worked with Conor on his So So, you worked with Conor on his breathing to get him ready breathing to get him ready to walk out for that match.

to walk out for that match. Uh I I told him Uh I I told him I told him, "Get into it. Get into the I told him, "Get into it. Get into the breathing. breathing. Get into uh Get into uh this what I've been doing with a lot of this what I've been doing with a lot of fighters, and you will see you will fighters, and you will see you will feel. Feeling is understanding. You will feel. Feeling is understanding. You will feel that you have much more hold over feel that you have much more hold over your emotions, over your energy." your emotions, over your energy." Wow. Okay. Amazing. Because it's Wow. Okay. Amazing. Because it's interesting because Conor Benn won that interesting because Conor Benn won that fight fight and the fight before with Chris Eubank, and the fight before with Chris Eubank, and by the way, I've had both of their and by the way, I've had both of their fathers on the show. So, I had Nigel fathers on the show. So, I had Nigel Benn, his father, and Chris Eubank Sr. Benn, his father, and Chris Eubank Sr. on London Real many years ago. So, it's on London Real many years ago. So, it's very strange to see them both in the very strange to see them both in the ring with their sons. ring with their sons. But, you know, you could see that Conor But, you know, you could see that Conor Benn this time was much more in control Benn this time was much more in control of his emotions. The last time he he was of his emotions. The last time he he was fighting with anger maybe he was a fighting with anger maybe he was a little nervous and he wasn't as

little nervous and he wasn't as effective in the first fight, but this effective in the first fight, but this fight, you could tell he was calm and he fight, you could tell he was calm and he he boxed intelligently and and he won. he boxed intelligently and and he won. Yeah, that's it. That That is the Yeah, that's it. That That is the difference. difference. And that is also very good then to know And that is also very good then to know that these breathing techniques make that these breathing techniques make people people act more from a distance to stress. act more from a distance to stress. Cuz stress happens every day. Cuz stress happens every day. So, you better learn to not So, you better learn to not be entangled by the stress and be entangled by the stress and overwhelmed because you don't know, but overwhelmed because you don't know, but it drains your energy. it drains your energy. And then it's more difficult to And then it's more difficult to function. function. So, why not do breathing that brings So, why not do breathing that brings down the nervous system down the nervous system and then you feel you are in control and and then you feel you are in control and you stay in control. you stay in control. That is what conscious breathing does. That is what conscious breathing does. Right. And this is Right. And this is what I I train people

what I I train people in I still remember when you were here in I still remember when you were here 10 years ago, afterwards, I actually 10 years ago, afterwards, I actually went to the park and I started doing went to the park and I started doing your breathing techniques pretty much your breathing techniques pretty much every day, and it completely changed me. every day, and it completely changed me. Um I still take cold showers every Um I still take cold showers every morning. I do your breathing technique morning. I do your breathing technique two or three times a day. And here's two or three times a day. And here's something crazy, Wim, I had my first something crazy, Wim, I had my first boxing match this year at 50 boxing match this year at 50 years old. I fought this 19-year-old kid years old. I fought this 19-year-old kid and I've been practicing these these and I've been practicing these these diaphragmatic breathing techniques now diaphragmatic breathing techniques now to stay calm and to get myself to stay calm and to get myself oxygenated. So, it's really powerful and oxygenated. So, it's really powerful and it's helped me a lot in fighting as it's helped me a lot in fighting as well. well. Wow, yeah. Wow, yeah. The proof is in the pudding and the The proof is in the pudding and the proof is feeling. Feeling is proof is feeling. Feeling is understanding. And for those who never understanding. And for those who never did this and now listening now, just try did this and now listening now, just try it out once. If it doesn't work it out once. If it doesn't work blame me. blame me. But if it works, pass it on.

But if it works, pass it on. What's the best way for people to try, What's the best way for people to try, Wim? Obviously, they can go to your Wim? Obviously, they can go to your website. They can go to your YouTube. website. They can go to your YouTube. There's so many videos out there of you There's so many videos out there of you teaching people the basics. Should they teaching people the basics. Should they try with the cold shower? Should they try with the cold shower? Should they try with 1 minute of breathing try with 1 minute of breathing techniques? What's the best way for them techniques? What's the best way for them to get hooked on Wim Hof breathing? to get hooked on Wim Hof breathing? First of all First of all let people understand or the listener, let people understand or the listener, I'm addressing you right now I'm addressing you right now know that you can be much more know that you can be much more in control over your nervous system in in control over your nervous system in the depth which is controlling your the depth which is controlling your emotions emotions and with that, you are able to bring it and with that, you are able to bring it down and look at it. Gives you relief. down and look at it. Gives you relief. Gives you a sense of control. Gives you Gives you a sense of control. Gives you a deeper sense of yourself. a deeper sense of yourself. It's It's It's almost spiritual. It's almost spiritual. And but absolutely, you will be able to And but absolutely, you will be able to control your energetic body much better.

control your energetic body much better. So, what does it take? Very little. So, what does it take? Very little. Just to relax. Know that you are Just to relax. Know that you are made by the laws of nature to have made by the laws of nature to have control over your emotions, over your control over your emotions, over your energy. energy. That is not the way we live in this That is not the way we live in this modern society with all kinds of modern society with all kinds of stresses coming to us, all kinds of stresses coming to us, all kinds of information and this and that lines information and this and that lines there, deadlines so and or so. No, there, deadlines so and or so. No, relax. Go on a sofa on a on a bed when relax. Go on a sofa on a on a bed when you just wake up you just wake up and learn to go into the depth with easy and learn to go into the depth with easy breathing. We got these tutorials. It's breathing. We got these tutorials. It's all for free. All is there on internet. all for free. All is there on internet. It's like over 100 million people It's like over 100 million people downloaded and 20 million there and 70 downloaded and 20 million there and 70 million there. million there. It's there in all the languages.

It's there in all the languages. Uh so, once you do that Uh so, once you do that you will see you will see before and after will be a great before and after will be a great difference. difference. It It makes you able to control to the makes you able to control to the autonomic level. Autonomic is outside autonomic level. Autonomic is outside over of our will, suddenly becomes over of our will, suddenly becomes willful control over our peace inside. willful control over our peace inside. And we cleanse through this breathing, And we cleanse through this breathing, very simple we cleanse the lymphatic very simple we cleanse the lymphatic system by which we feel wow, nice. system by which we feel wow, nice. Unconditionally Unconditionally okay. okay. So So what does it take? what does it take? On a sofa, on a bed On a sofa, on a bed safe environment because you go deep safe environment because you go deep with 30 deep inhalations with 30 deep inhalations and letting go inhalations, letting go. and letting go inhalations, letting go. And the last breath is fully in, and let

And the last breath is fully in, and let it go, and stop after the exhalation. it go, and stop after the exhalation. Cuz now you change the alkalinity, the Cuz now you change the alkalinity, the pH level, by which the breathing trigger pH level, by which the breathing trigger is not there. is not there. And thus you are able to stay at least 1 And thus you are able to stay at least 1 minute after exhalation without minute after exhalation without breathing and feel peace. breathing and feel peace. And with that suddenly you bio hack in And with that suddenly you bio hack in the depth of the brain. the depth of the brain. But also into the blood flow in the into But also into the blood flow in the into the the blood itself, you are changing the the blood itself, you are changing the pH. It becomes much more alkaline. the pH. It becomes much more alkaline. And with that the electricity of the And with that the electricity of the nervous system, neurotransmitters, nervous system, neurotransmitters, suddenly work a lot better. suddenly work a lot better. If you do two rounds like that, If you do two rounds like that, two, three rounds in the morning, you two, three rounds in the morning, you will be cleansed. You will feel peace. will be cleansed. You will feel peace. You will feel I'm ready. You will feel I'm ready. I'm ready for the day. Let Let it come. I'm ready for the day. Let Let it come. Cuz you cleansed yourself of all the

Cuz you cleansed yourself of all the neuro neurological stress neuro neurological stress accumulated from the day before, in the accumulated from the day before, in the sleep, it's been worked out, but the sleep, it's been worked out, but the residue is still there. residue is still there. And you cleanse it. And you cleanse it. And And thus you are ready for the day And And thus you are ready for the day because you're empty. You are clean. because you're empty. You are clean. And that sense And that sense is a is a absolute sense where absolute sense where you are not disturbed or deblocked or you are not disturbed or deblocked or interfered by your own chemistry. It's interfered by your own chemistry. It's clean. And suddenly you get this sense clean. And suddenly you get this sense of control over your body. of control over your body. And that is the natural way. And that is the natural way. It's So that is that. And then we have It's So that is that. And then we have the cold shower. You got to shower the cold shower. You got to shower anyway. Take a cold shower. It's a anyway. Take a cold shower. It's a It's a cardiovascular It's a cardiovascular fitness workout. The best. 125,000 fitness workout. The best. 125,000 km of vessels inside everybody of us.

km of vessels inside everybody of us. Capillaries, arteries, and veins. Capillaries, arteries, and veins. And they contract when you go into the And they contract when you go into the cold shower. But what contracts go also cold shower. But what contracts go also goes open, wide open. And you thus the goes open, wide open. And you thus the endothelium, which is all the muscles endothelium, which is all the muscles around the veins and the arteries, they around the veins and the arteries, they become stronger. become stronger. And thus the blood flow in during the And thus the blood flow in during the rest of the day goes better. rest of the day goes better. So, So, it [clears throat] is amazing how it it [clears throat] is amazing how it then goes better because of the muscle then goes better because of the muscle training. It's called the endothelium. training. It's called the endothelium. Uh Uh by which the blood flow goes a lot by which the blood flow goes a lot better, and thus you get a lot more better, and thus you get a lot more energy. It's logical because the energy. It's logical because the transportation is better. The transportation is better. The oxygenation oxygenation is better. is better. Just because of a cold shower. Just because of a cold shower. It's quite amazing. Very simple. Cold It's quite amazing. Very simple. Cold shower, couple of shower, couple of rounds of breathing,

rounds of breathing, makes you able to reset the body to the makes you able to reset the body to the laws of nature, the way physiology laws of nature, the way physiology actually is within us, being able to be actually is within us, being able to be controlled by us willfully. controlled by us willfully. It's an amazing technique, Wim. And what It's an amazing technique, Wim. And what I do now is I wake up in the morning and I do now is I wake up in the morning and I have a cold shower first thing. I do I have a cold shower first thing. I do your breathing. Then when I go to the your breathing. Then when I go to the gym later, I do the cold shower. I do gym later, I do the cold shower. I do the breathing in the gym. Everyone the breathing in the gym. Everyone thinks I'm crazy cuz I sound a little thinks I'm crazy cuz I sound a little crazy in the shower. And then when I crazy in the shower. And then when I come home at night, I do it as well. I come home at night, I do it as well. I haven't had a hot shower, I think, in a haven't had a hot shower, I think, in a year. year. And I will tell people it's incredible And I will tell people it's incredible how effective this technique is. You how effective this technique is. You could be having a a tough day, a could be having a a tough day, a stressed day, or this and that. If you stressed day, or this and that. If you do the breathing and the cold shower, do the breathing and the cold shower, it's like within a minute or two, it's like within a minute or two, you're reset. It's incredible how fast you're reset. It's incredible how fast it works and how amazing it works. It it works and how amazing it works. It really is. really is. Yes. Yeah. What you say is that the

Yes. Yeah. What you say is that the thinking brain thinking brain Yeah. And all what is happening, you Yeah. And all what is happening, you cannot stop it. But when you take a cold cannot stop it. But when you take a cold shower, you get into the breaks the shower, you get into the breaks the pattern, goes into the depth of the pattern, goes into the depth of the brain, the the brain stem, it's now brain, the the brain stem, it's now proven, and that proven, and that with that you shut up. You suddenly with that you shut up. You suddenly become silent. You become disconnected become silent. You become disconnected of this thinking brain, which you like, of this thinking brain, which you like, but nobody knows how to do it. but nobody knows how to do it. So, a cold shower will be able to break So, a cold shower will be able to break through, disconnect from the world, and through, disconnect from the world, and get back into deep feeling. You just had a study come out in Nature magazine that actually goes deeper into magazine that actually goes deeper into the science of what's happening. What the science of what's happening. What are you learning more and more about the are you learning more and more about the the Wim Hof technique? the Wim Hof technique? So, in the in the whole wide world, So, in the in the whole wide world, stress tools generally accepted and stress tools generally accepted and implemented are meditation and

implemented are meditation and mindfulness. mindfulness. Now, they with 500 people, they compared Now, they with 500 people, they compared the Wim Hof method the Wim Hof method to mindfulness and meditation. to mindfulness and meditation. And it turns out that this works better, And it turns out that this works better, significantly significantly better, better, uh uh to to to work stress resilience goes way up. to work stress resilience goes way up. Stress experience goes way down compared Stress experience goes way down compared to mindfulness and meditation, and to mindfulness and meditation, and cognitive awareness, sharpness in the cognitive awareness, sharpness in the head, the the mind goes way up compared head, the the mind goes way up compared to meditation and mindfulness. And then to meditation and mindfulness. And then we got another study done we got another study done uh with Harvard University, uh with Harvard University, and it's on interoception. Interoception and it's on interoception. Interoception is a new models of neuroscience, is a new models of neuroscience, and it's about trust. They can measure and it's about trust. They can measure trust.

trust. So, before and after, and it shows that So, before and after, and it shows that this method makes people this method makes people trust, trust, cooperate without inhibition much cooperate without inhibition much better. better. Mhm. So, that is the in short the Mhm. So, that is the in short the science, and it's been science, and it's been submitted submitted to the magazine Nature, which is one of to the magazine Nature, which is one of the best in the in the world. the best in the in the world. And with 500 people is like beyond any And with 500 people is like beyond any doubt that this method is going to be doubt that this method is going to be the stress tool number one in the whole the stress tool number one in the whole wide world. wide world. Yeah. Because it's so simple. Yeah. Because it's so simple. And it's so effective. And it's so effective. And anybody can do it. Wim, you started doing this 20, 30 years ago. And when you started, there weren't ago. And when you started, there weren't mobile phones everywhere, there wasn't mobile phones everywhere, there wasn't social media everywhere. But these days, social media everywhere. But these days, all the kids and the adults now, all the kids and the adults now, obviously they're in their heads obviously they're in their heads already. But now you got the phones

already. But now you got the phones showing you what everybody else is showing you what everybody else is doing, doing, trying to to to give you news that's trying to to to give you news that's there to scare you. there to scare you. How much more important these days is it How much more important these days is it to disconnect to disconnect and also force yourself to do something and also force yourself to do something maybe difficult? maybe difficult? Yes, there is also a study been done Yes, there is also a study been done done on the amygdala and hippocampus. done on the amygdala and hippocampus. Amygdala is the seat of stress and fear. Amygdala is the seat of stress and fear. So, if you see all these images, the So, if you see all these images, the worries, the news in the world, the wars worries, the news in the world, the wars going on, and going on, and all that, that affects our it's all that, that affects our it's psychosomatic. It affects our neurology. psychosomatic. It affects our neurology. So, it comes in through thoughts, but So, it comes in through thoughts, but the worries become neurotoxic. the worries become neurotoxic. So, if you don't cleanse this neurotoxic So, if you don't cleanse this neurotoxic behavior and behavior and chemistry, then it accumulates and it

chemistry, then it accumulates and it piles up. And of course then piles up. And of course then you become afraid, not because of what you become afraid, not because of what is happening in the world, but you get is happening in the world, but you get disconnected inside your own body disconnected inside your own body through the through the So, if you do the breathing and you go So, if you do the breathing and you go in a cold shower, you reset THE BODY. in a cold shower, you reset THE BODY. YOU CLEANSE the body of these YOU CLEANSE the body of these neurotoxins. neurotoxins. You influence deeply, you reset it, and You influence deeply, you reset it, and you are ready again. you are ready again. It's not there. It's not accumulating. It's not there. It's not accumulating. It's not piling up. Now you are able to It's not piling up. Now you are able to think well and feel unconditionally think well and feel unconditionally okay. okay. And that is And that is for the people for the people in the world of nowadays, fear, worries, in the world of nowadays, fear, worries, too much minding, emotional stress, and too much minding, emotional stress, and all all it causes neurotoxicity. it causes neurotoxicity. And that neurotoxicity,

And that neurotoxicity, we just need to clean. And this we just need to clean. And this breathing is simply breathing is simply doing that. It goes into the lymphatic doing that. It goes into the lymphatic system. It goes into the autonomic system. It goes into the autonomic nervous system. Thought of before nervous system. Thought of before impossible impossible to regulate to regulate to be regulated at will. But now it is to be regulated at will. But now it is there. there. And it is simple. So, we can talk about And it is simple. So, we can talk about all these all these kind of modern issues, kind of modern issues, but it it is very simple. An effective but it it is very simple. An effective natural way to cleanse yourself and to natural way to cleanse yourself and to reset the body and mind to its natural reset the body and mind to its natural standards standards is breathing. is breathing. It's the most closest you can go. It's the most closest you can go. You don't need anything outside. You You don't need anything outside. You need to go inside. need to go inside. And a shower, And a shower, exercises the cardiovascular system exercises the cardiovascular system fully. fully. And with that that is the transportation

And with that that is the transportation system inside of our bodies. system inside of our bodies. So, once it get cleansed So, once it get cleansed cleansed uh to the lymphatic system, cleansed uh to the lymphatic system, then yeah, you just feel ready again. then yeah, you just feel ready again. You feel okay. These modern issues are You feel okay. These modern issues are not there. Wim, are we Are we too comfortable? Has the modern world gotten to where we the modern world gotten to where we don't have any stresses anymore? And don't have any stresses anymore? And then is that dangerous for us because it then is that dangerous for us because it makes us weaker? Because nowadays makes us weaker? Because nowadays everything is perfectly everything is perfectly climate-controlled. climate-controlled. We have more food than we know what to We have more food than we know what to do with. We have these safe spaces where do with. We have these safe spaces where there's there's nothing bad that happens. Um nothing bad that happens. Um is that slowly killing us? And is that is that slowly killing us? And is that what you're trying to reintroduce? Is what you're trying to reintroduce? Is the stresses the stresses >> Absolutely. Absolutely. >> Absolutely. Absolutely. Uh they have been seeing in neuroscience Uh they have been seeing in neuroscience and neuroscientific research that the and neuroscientific research that the periaqueductal gray hemisphere, that is periaqueductal gray hemisphere, that is the deepest of our brain,

the deepest of our brain, is being activated through the doing is being activated through the doing this method. this method. And that is what normally in our society And that is what normally in our society doesn't it is not activated. Cuz there doesn't it is not activated. Cuz there ain't no lions, there is no tigers, ain't no lions, there is no tigers, there is no direct danger anymore. there is no direct danger anymore. But indirectly, there is a lot of But indirectly, there is a lot of danger. danger. And it shows because there's a lot of And it shows because there's a lot of disease, a lot of cancer, lot of disease, a lot of cancer, lot of autoimmune diseases, lot of depression. autoimmune diseases, lot of depression. And if you don't become aware because And if you don't become aware because you are not sharp, because you don't you are not sharp, because you don't cleanse inside yourself and are only cleanse inside yourself and are only thinking, then 25% thinking, then 25% 20 to 25% less blood flow goes in the 20 to 25% less blood flow goes in the deep brain. deep brain. So, you learn to be narrow-minded. So, you learn to be narrow-minded. You haven't got this hold over your own You haven't got this hold over your own brain because the deprivation of the brain because the deprivation of the the blood flow not going into the depth

the blood flow not going into the depth because you're thinking thinking because you're thinking thinking thinking thinking is where the neural thinking thinking is where the neural activity is is where the blood flow activity is is where the blood flow goes. And that will be well-fed and it goes. And that will be well-fed and it keeps on going even when we want to keeps on going even when we want to sleep. sleep. No. No. If you want If you want the all the brain functioning well, you the all the brain functioning well, you need short-term stress. need short-term stress. That's why the gym is so good. That's why the gym is so good. That's why running is so good. And even That's why running is so good. And even simpler, a couple of rounds of breathing simpler, a couple of rounds of breathing and going into a cold shower, they are and going into a cold shower, they are doing that. doing that. They bring you into the depth of the They bring you into the depth of the brain is being activated because cold is brain is being activated because cold is dangerous. dangerous. So, what happens? Your adrenal axis the So, what happens? Your adrenal axis the depth of the brain, depth of the brain, the brainstem, periaqueductal gray, the the brainstem, periaqueductal gray, the endocannabinoid system, all systems endocannabinoid system, all systems thought of in neuroscience we cannot

thought of in neuroscience we cannot control. We cannot activate it at will. control. We cannot activate it at will. Go in a cold shower and it happens. Go in a cold shower and it happens. So, we should not think of the cold as a So, we should not think of the cold as a negative power. negative power. No, it is short-term No, it is short-term self-inflicted acute stressful exercise, self-inflicted acute stressful exercise, which is hormesis. Hormesis is which is hormesis. Hormesis is self-inflicted acute stressful exercise. self-inflicted acute stressful exercise. Very well to activate the full brain. Very well to activate the full brain. And then the blood flow goes everywhere. And then the blood flow goes everywhere. And where the blood flow goes And where the blood flow goes everywhere, you feel good. everywhere, you feel good. Because you feel alive. Because you feel alive. And we don't feel alive anymore when we And we don't feel alive anymore when we only think the whole day long because we only think the whole day long because we live in a comfort zone behavior. And all live in a comfort zone behavior. And all the extensions of our minding has the extensions of our minding has resulted in technology taking over. We resulted in technology taking over. We don't need to do anything almost

don't need to do anything almost anymore. There is no danger. But that's anymore. There is no danger. But that's the danger. the danger. Because long-term not being in your own Because long-term not being in your own brain in the depth, brain in the depth, once you get sick, you can't do once you get sick, you can't do anything. anything. Cuz you have never learned to go into Cuz you have never learned to go into the depth of the brain. And in the depth the depth of the brain. And in the depth of the brain is the emotion. It's what of the brain is the emotion. It's what the endocannabinoid system we're taking the endocannabinoid system we're taking care of disease. The pharmacy inside is care of disease. The pharmacy inside is in the deep brain. When it goes good, in the deep brain. When it goes good, it's okay, sort of. But when the [ __ ] it's okay, sort of. But when the [ __ ] hits the fan, we don't know what to do hits the fan, we don't know what to do anymore. We go to doctors, we go to anymore. We go to doctors, we go to outside world, and we get into I don't outside world, and we get into I don't know where we getting into, but we know where we getting into, but we should get into ourselves. should get into ourselves. And that is what the breathing and the And that is what the breathing and the cold do. It's acute stressful exercise cold do. It's acute stressful exercise that exercises the full brain, which is that exercises the full brain, which is the central nervous system connected to

the central nervous system connected to all parts of the body. So important. Wim, I remember seeing videos of you going deep on these videos of you going deep on these concepts in some of your retreats. I concepts in some of your retreats. I think in the mountains in Poland. I saw think in the mountains in Poland. I saw you doing breathwork with people for, you doing breathwork with people for, you know, an hour. I saw you walking up you know, an hour. I saw you walking up to the cold mountains, you know, with no to the cold mountains, you know, with no shirts on. And I'm curious, shirts on. And I'm curious, are you still doing these deeper are you still doing these deeper retreats with students? retreats with students? >> Yeah, in 10 days. In 10 days, yeah. >> Yeah, in 10 days. In 10 days, yeah. >> I'll be in Sweden. I'm now in the >> I'll be in Sweden. I'm now in the tropic, but in 10 days, I will be with tropic, but in 10 days, I will be with 250 people 250 people in the near the polar circle. in the near the polar circle. And we will climb all the mountain And we will climb all the mountain uh uh up there to what is it I don't know up there to what is it I don't know exactly, but it's really cold there. And exactly, but it's really cold there. And we will be able all to climb the we will be able all to climb the mountain in our shorts. And we will go a

mountain in our shorts. And we will go a half hour from our accommodation. There half hour from our accommodation. There is a big lake. We make holes in there. is a big lake. We make holes in there. And we will all go in there. I mean, And we will all go in there. I mean, it's going to be tough, it's going to be tough, but we are going to be tough, too. but we are going to be tough, too. Wow. How long are you in the shorts Wow. How long are you in the shorts outside exposed to the elements? Is it outside exposed to the elements? Is it hours that you're out there? hours that you're out there? >> Yes. Hours. And you jump in the water on >> Yes. Hours. And you jump in the water on top of that. Yes. Yes. top of that. Yes. Yes. The thing is The thing is it's not only hours, it is everybody is it's not only hours, it is everybody is doing the hours. doing the hours. That is the mindset. That is the That is the mindset. That is the connection. If people only come connection. If people only come motivated, motivated, then even people of 80 years old then even people of 80 years old 80, never been in the cold. 80, never been in the cold. They will be able to climb the mountain They will be able to climb the mountain and be hours in the cold. Huh. Is it and be hours in the cold. Huh. Is it What is that? That is an innate capacity

What is that? That is an innate capacity of ours we lost. We never exercise. We of ours we lost. We never exercise. We think it cannot be. We cannot be so think it cannot be. We cannot be so strong. And it's not there. strong. And it's not there. Any mammal in the world, Any mammal in the world, one day before it dies, it's still able one day before it dies, it's still able to find food, to flee, and to fight. to find food, to flee, and to fight. And what did we do with our elders? We And what did we do with our elders? We put them in elder homes, weakened. And put them in elder homes, weakened. And they become weaker. Just before this our they become weaker. Just before this our conversation our interview started, we conversation our interview started, we were talking, I FEEL YOUNGER. were talking, I FEEL YOUNGER. Since 10 years ago we we met, AND I FEEL Since 10 years ago we we met, AND I FEEL ALSO, HEY, WHAT THEY ARE SAYING, I'm 66 ALSO, HEY, WHAT THEY ARE SAYING, I'm 66 now. I'm I'm strong. I do stuff young now. I'm I'm strong. I do stuff young people cannot do. people cannot do. So, I am not buying the concept of So, I am not buying the concept of becoming older and an elder and senile becoming older and an elder and senile and dementia and all. That is the

and dementia and all. That is the system. system. The system called nature The system called nature is able to make you that mammalian is able to make you that mammalian power. And until you are not dead, you power. And until you are not dead, you will be able to find your food, to be will be able to find your food, to be strong, strong, to flee, fight, and what else? All. to flee, fight, and what else? All. And that is the way I want to go and And that is the way I want to go and keep on going. But by the way, keep on going. But by the way, I still got so much to do, so much time I still got so much to do, so much time to come. to come. I I'm I just had a one-year-old now. I I'm I just had a one-year-old now. He said, I got a new job. What do you He said, I got a new job. What do you think? I'm I'm doing that and then go think? I'm I'm doing that and then go away? That No, no, no, no, no. away? That No, no, no, no, no. I will outlive everybody. I will outlive everybody. Why? Because I'm in control of my mind. Why? Because I'm in control of my mind. And my mind is saying that it is And my mind is saying that it is different than the way people think, the different than the way people think, the way the paradigm is constructed. And

way the paradigm is constructed. And it's time that we wake up within it's time that we wake up within ourselves and reconnect, which Wim is ourselves and reconnect, which Wim is showing scientifically all the time, showing scientifically all the time, that we are able to do so much more than that we are able to do so much more than we thought possible. we thought possible. So, So, there we are. there we are. So, that daily reset, that cold therapy, So, that daily reset, that cold therapy, that breathing is going to help with that breathing is going to help with longevity, it's going to help with longevity, it's going to help with depression, it's going to help with depression, it's going to help with dementia, and all these modern ailments dementia, and all these modern ailments we see you think come from too much we see you think come from too much comfort and the fact we're not willing comfort and the fact we're not willing to go to these difficult places in our to go to these difficult places in our mind and in our body. mind and in our body. Absolutely. Absolutely. If we don't use Absolutely. Absolutely. If we don't use hormesis, self-inflicted acute stressful hormesis, self-inflicted acute stressful exercise, or as they call it in science, exercise, or as they call it in science, now, uh now, uh hormetic enhancing interoceptive re- hormetic enhancing interoceptive re- re-focusing. re-focusing. Think different. Think different. And use the stress, acute stressful

And use the stress, acute stressful exercise every day exercise every day that makes your body reset in the depth. that makes your body reset in the depth. And then you cleanse, and then you feel And then you cleanse, and then you feel much more control, and your mind is able much more control, and your mind is able to exercise that control to do whatever to exercise that control to do whatever you need to do with that this beautiful you need to do with that this beautiful vessel which we got, and feel life the vessel which we got, and feel life the way it is in the depth. way it is in the depth. So, there. So, there. There There I'm going every day. There There I'm going every day. Every day when I wake up, I'm going to Every day when I wake up, I'm going to change the world. change the world. That's the way. And I'm going to I love That's the way. And I'm going to I love my family. I love my family. I love I'm playing with my kids. I'm playing with my kids. All the All the time. I got All the All the time. I got plenty of energy. plenty of energy. Now, when Now, when >> That's what the cold is doing. >> That's what the cold is doing. When when when your 250 people are on When when when your 250 people are on this mountain in Sweden coming up, and this mountain in Sweden coming up, and and and they need they need to reset, or and and they need they need to reset, or they're feeling cold, do you have them they're feeling cold, do you have them go back to the breath work as they're

go back to the breath work as they're hiking up this mountain to they're hiking up this mountain to they're constantly revisiting that breath work? constantly revisiting that breath work? Or how does that work? How do you keep Or how does that work? How do you keep That is the beauty. That is the beauty. Uh the beauty is that it is so simple. Uh the beauty is that it is so simple. I tell them, "Refocus. I tell them, "Refocus. Refocusing is get back to yourself." Refocusing is get back to yourself." And And up till now, up till now, I've been seeing thousands of people in I've been seeing thousands of people in the mountain, and always works. the mountain, and always works. It always People have the innate It always People have the innate capacity. Don't go away. Go back. capacity. Don't go away. Go back. Use [snorts] your breath. Your breath is Use [snorts] your breath. Your breath is directly going in. It has direct effect. directly going in. It has direct effect. Makes your body alkaline. That is what. Makes your body alkaline. That is what. Then your will is a neural signal is Then your will is a neural signal is able to travel better. able to travel better. Like alkaline battery, it works better Like alkaline battery, it works better and longer, and it is chemistry. So, and longer, and it is chemistry. So, at the moment when people really feel at the moment when people really feel cold, you say, "Yes." They Before we go

cold, you say, "Yes." They Before we go into the mountains, I teach them about, into the mountains, I teach them about, "Hey, refocus. Get back into your mind, "Hey, refocus. Get back into your mind, cuz you got that capacity." Let me tell cuz you got that capacity." Let me tell you a little story. Little story. you a little story. Little story. Uh Uh I had a questions and answers. I had a questions and answers. And that was And that was around like 10 years ago. And I was with around like 10 years ago. And I was with the the the people, and I got a question of a the people, and I got a question of a guy. And he said, "When you are drinking guy. And he said, "When you are drinking your beer, that intoxicates your liver. your beer, that intoxicates your liver. There There That is not control." I said, "Well, That is not control." I said, "Well, yeah. I'm not a puritan. yeah. I'm not a puritan. I'm not a puritan, and I like my yellow I'm not a puritan, and I like my yellow water." That That That's what I said water." That That That's what I said there jokingly. And I there jokingly. And I And he Yeah. Uh Uh All okay? All okay? Yeah. Uh Yeah. Uh Is Is your video still coming through, Is Is your video still coming through, Wim? Wim? Yeah, my video is coming through. Uh Yeah, my video is coming through. Uh okay? Yeah. okay? Yeah. Okay. Okay. >> It is, because I can hear you fine, but >> It is, because I can hear you fine, but your your video froze on us. So, I'm

your your video froze on us. So, I'm just just >> Uh yeah. I I had a moment, a text here. >> Uh yeah. I I had a moment, a text here. And it said, "It's being recorded." And it said, "It's being recorded." So, maybe maybe that. So, maybe maybe that. Okay. So, you're Okay. So, you're >> Yeah. You're recording on your end. >> Yeah. You're recording on your end. Yeah. Yeah. No. No. Not my end. Okay. Yeah. Yeah. No. No. Not my end. Okay. >> It's I I think it is >> It's I I think it is you guys recording it, and I'm not you guys recording it, and I'm not recording. I'm just, yeah, in the recording. I'm just, yeah, in the conversation. Okay. So, you got a text. conversation. Okay. So, you got a text. Okay, got you. Yeah, I'm I'm I'm your Okay, got you. Yeah, I'm I'm I'm your video's frozen on our end. I can hear video's frozen on our end. I can hear you fine, but I can't see you. Uh I you fine, but I can't see you. Uh I don't even know how we we change that. don't even know how we we change that. Maybe you can try turning Is there any Maybe you can try turning Is there any way to turn turn your video on and off? way to turn turn your video on and off? On your On your >> True? >> True? Uh Uh It's One? Yeah, let's try that, and then It's One? Yeah, let's try that, and then let's try putting it back on. Yeah. Yeah. That Perfect. Perfect. Great. So, you That Perfect. Perfect. Great. So, you were telling me a story about the the

were telling me a story about the the yellow liquid. yellow liquid. Yeah, that Yeah, that you know, the beer. you know, the beer. Yellow water. Yellow water. And I said, "I'm not a puritan." And uh And I said, "I'm not a puritan." And uh And then he said, "Yeah, but that is not And then he said, "Yeah, but that is not real control." I said, "Well, and he real control." I said, "Well, and he went on." went on." So, So, I I I said to him, "You know what? I said to him, "You know what? In a half hour, In a half hour, I will go outside I will go outside on my barefoot on my barefoot in the snow, stand in the snow, stand 3 hours in the horse stance in the snow. 3 hours in the horse stance in the snow. Three Three consecutive. consecutive. Would you like that?" And he said, "Yes. Would you like that?" And he said, "Yes. Yes. Yes. Well, well, okay. But first, Yes. Yes. Well, well, okay. But first, you need to get me a beer." you need to get me a beer." And And he got a beer so fast. Boom. he got a beer so fast. Boom. And And but half hour later, but half hour later, all the people present, and we got it all the people present, and we got it filmed. filmed. I went outside. I went outside. I stood for 3 hours I stood for 3 hours barefoot

barefoot in the horse stance. in the horse stance. No problem. Done. No problem. Done. But that's not the thing. But that's not the thing. The thing was after 1 hour, The thing was after 1 hour, people started to come and join me. people started to come and join me. And another. And another. And another. And another. And another. And another. And suddenly, there were like 50 people And suddenly, there were like 50 people with me barefoot outside in this awkward with me barefoot outside in this awkward position of the horse stance, and being position of the horse stance, and being able never had been exercised able never had been exercised to stand in this horse stance for like a to stand in this horse stance for like a half hour, 1 hour, 1 and 1/2 hour with half hour, 1 hour, 1 and 1/2 hour with me. me. So, it is not about this. You have to So, it is not about this. You have to train so much. It is your motivation. train so much. It is your motivation. When you see somebody doing it, When you see somebody doing it, something He's a human. something He's a human. And he is doing it. And he is doing it. Then suddenly, you remember

Then suddenly, you remember inside deeply, and you feel, "Hey, I'm inside deeply, and you feel, "Hey, I'm going to do that, too." going to do that, too." But if we massively say, "This is But if we massively say, "This is possible, and this is not possible," possible, and this is not possible," then we follow that paradigm. then we follow that paradigm. And what I saw at that moment, that And what I saw at that moment, that people are so capable of doing so much people are so capable of doing so much more than we think, more than we think, and and on and on, on and on, it proves itself. And the cold is it proves itself. And the cold is merciless. merciless. You have to do it the right way, You have to do it the right way, especially when you go for hours outside especially when you go for hours outside in your shorts on a mountain in deep in your shorts on a mountain in deep freezing temperatures. How do you do it? freezing temperatures. How do you do it? >> is no joke. It is really working. How do >> is no joke. It is really working. How do you do that, then? How do people out you do that, then? How do people out there with no shirt on climbing these there with no shirt on climbing these mountains when they're old, or they've mountains when they're old, or they've never done it before? How do you How do never done it before? How do you How do you you keep them able to keep them able to >> I remember them

>> I remember them who they really are. The way the who they really are. The way the physiology really works. Then they physiology really works. Then they Then they are trying it out. I give them Then they are trying it out. I give them two, three days to try it out in all two, three days to try it out in all these groups. Okay. these groups. Okay. And then I see that they are ready, we And then I see that they are ready, we go. go. And it's done. In four [clears throat] And it's done. In four [clears throat] days is a transformation, but it is not days is a transformation, but it is not that you can train for this. It's that you can train for this. It's already there. already there. Okay. Okay. >> But you got to awaken it. You got to >> But you got to awaken it. You got to connect. Very simple. And what about the horse stance? How do people stand in that stance? How do people stand in that horse stance with bare feet on the on horse stance with bare feet on the on the on the snow that haven't done that the on the snow that haven't done that before? How do they do that without, you before? How do they do that without, you know, cramping up or falling over? How know, cramping up or falling over? How is that possible? Yeah, is that possible? Yeah, the the thing is, when I was doing it the the thing is, when I was doing it and looking behind, and looking behind, I was wondered. I was flabbergasted.

I was wondered. I was flabbergasted. CUZ THEY STILL STOOD THERE. CUZ THEY STILL STOOD THERE. LIKE AN ARMY. LIKE AN ARMY. Army of Bushido WARRIORS Army of Bushido WARRIORS IN THE SNOW. HEAVY TRAINING. DOING IT. IN THE SNOW. HEAVY TRAINING. DOING IT. AMAZING. AMAZING. SO, that is what your motivation does. SO, that is what your motivation does. The last time I climbed the Kilimanjaro The last time I climbed the Kilimanjaro in shorts, in shorts, the oldest man was 76, the oldest man was 76, and he had never climbed a mountain. and he had never climbed a mountain. And he was suffering from Lyme's And he was suffering from Lyme's disease. I looked him in the eye. He said to me, "I want to climb this He said to me, "I want to climb this mountain with you." mountain with you." And I looked him in the eye, and I saw And I looked him in the eye, and I saw motivation. motivation. I saw a soul. This man went with me, and this is a mountain that you can do between 5 to 9 mountain that you can do between 5 to 9 days. days. He did it in his shorts,

He did it in his shorts, cuz 5 to 9 days, and that fully dressed, cuz 5 to 9 days, and that fully dressed, huh? huh? Because up there is arctic cold. Yeah. Because up there is arctic cold. Yeah. And there is And there is half the air half the oxygen in the air. half the air half the oxygen in the air. This man did it not 5 to 9 days. He did This man did it not 5 to 9 days. He did it in a short it in a short shorts shorts in 31 hours. in 31 hours. That's motivation. That motivation That's motivation. That motivation anybody has. anybody has. But you got to bring it on. You got to But you got to bring it on. You got to take out your doubt, take out your doubt, and get and get into your body the way Mother Nature into your body the way Mother Nature built built you, and you are born with. you, and you are born with. And then you are able to connect to the And then you are able to connect to the depths. depths. Cuz we use the cold only to go to learn Cuz we use the cold only to go to learn to connect to that depth and to use it to connect to that depth and to use it in daily life. in daily life. To battle stress. To battle stress. To battle whatever comes in and what it To battle whatever comes in and what it should not come in that we are in

should not come in that we are in control. control. Moving it out and feel on top of it. Moving it out and feel on top of it. That is what the cold is doing. We are That is what the cold is doing. We are awakening people to their true power. awakening people to their true power. The way mother nature made it. Not The way mother nature made it. Not society. society. Not the schools. We know what happens Not the schools. We know what happens there. there. It's a system that is It's a system that is not serving real health, happiness, and not serving real health, happiness, and strength. strength. And what I do is bring back those And what I do is bring back those values. Those powers should be willfully values. Those powers should be willfully in control by us in us. in control by us in us. And that is what is happening. And that is what is happening. Wim, do you remember the first time Wim, do you remember the first time that you got into the colds? I think I that you got into the colds? I think I remember a story. Maybe you were in remember a story. Maybe you were in Holland. You were maybe dealing with Holland. You were maybe dealing with some grief at the time and you saw I some grief at the time and you saw I think a pond near you and you went in think a pond near you and you went in there. there. And everyone thought you were crazy. Do And everyone thought you were crazy. Do you remember when you first started

you remember when you first started doing that? Because if you hadn't have doing that? Because if you hadn't have done that, done that, I don't think any of us would be talking I don't think any of us would be talking about this right now. about this right now. Yeah. Yeah. Yeah. Yes, Brian. That is Yeah. Yeah. Yeah. Yes, Brian. That is exactly because 10 years ago we met and exactly because 10 years ago we met and now we meet again. And now hundreds and now we meet again. And now hundreds and millions of people are doing this. Yeah. millions of people are doing this. Yeah. It's it's not not a joke and it's even It's it's not not a joke and it's even the Catholic Church has come to me. Wow. the Catholic Church has come to me. Wow. PhDs of them. PhDs of them. The nuns and the priests, they can The nuns and the priests, they can feel the providence of God better feel the providence of God better after doing this. Because it takes out after doing this. Because it takes out all the the world and its thoughts. all the the world and its thoughts. You get into the depths. So, You get into the depths. So, I was I was as a young man, as a young man, I was like hooked to esoteric beliefs, I was like hooked to esoteric beliefs, traditions, traditions, doctrines, doctrines, religions, languages, etc. religions, languages, etc. Because I wanted to know what is the Because I wanted to know what is the soul all about. soul all about. Because what what I read doesn't match

Because what what I read doesn't match up with that feeling which I am eager to up with that feeling which I am eager to feel, to see, to understand the soul. feel, to see, to understand the soul. It is not clear in no scripture. It's It is not clear in no scripture. It's too far away. Too esoteric. too far away. Too esoteric. Too far out. So, Too far out. So, at a certain moment, I felt I want to go at a certain moment, I felt I want to go into that cold water. I looked around on into that cold water. I looked around on a Sunday morning. a Sunday morning. I went in and there I got it. This is I went in and there I got it. This is it. it. A this is it feeling. Mhm. Not thinking. A this is it feeling. Mhm. Not thinking. Feeling. Feeling. I had exactly what I was looking for and I had exactly what I was looking for and would never ever have found it into in would never ever have found it into in books books or talking about it or thinking about or talking about it or thinking about it. It was there. Straight there. Going it. It was there. Straight there. Going into the depths of my own brain into a into the depths of my own brain into a so-called dangerous environment. The icy

so-called dangerous environment. The icy water. "Wim, YOU DON'T DO THAT. IT IS water. "Wim, YOU DON'T DO THAT. IT IS DANGEROUS." DANGEROUS." WE GOT A PRIMORDIAL fear for cold cuz we WE GOT A PRIMORDIAL fear for cold cuz we still from the prehistoric genetically still from the prehistoric genetically is that fear that is that fear that connotation with cold freezing is wrong. connotation with cold freezing is wrong. But now we live in a world where we only But now we live in a world where we only think the cold is no more the heat is no think the cold is no more the heat is no more there. The wolf is no more there. more there. The wolf is no more there. There is no more danger. It has There is no more danger. It has completely shifted. completely shifted. The cold in the right way The cold in the right way is able to is able to to go across our thinking into the to go across our thinking into the depths and reset our brain to our depths and reset our brain to our willful functioning. willful functioning. And that And that that that was that moment. This is it. that that was that moment. This is it. Yeah. I felt great. Yeah. I felt great. The whole day long I had so much energy.

The whole day long I had so much energy. And then the other day I went back with And then the other day I went back with doubt. doubt. Yeah. Maybe a one-off. And then uh I go Yeah. Maybe a one-off. And then uh I go again and same thing. again and same thing. Right there. And since then, I was 17. Right there. And since then, I was 17. Since then, I've been doing it every day Since then, I've been doing it every day in the wintertime. in the wintertime. Cuz in the summertime I had no money for Cuz in the summertime I had no money for ice cubes or I wasn't thinking about a ice cubes or I wasn't thinking about a freezer. And all that. freezer. And all that. In the wintertime, every day outside in In the wintertime, every day outside in the Netherlands. the Netherlands. And then And then >> [clears throat] >> [clears throat] >> when I lost my wife, >> when I lost my wife, you remember you remember when I was 35, when I was 35, she she suicided or she fell from eight stories suicided or she fell from eight stories down while I was 250 km away in the down while I was 250 km away in the mountains guiding people making money mountains guiding people making money as a mountain guide. as a mountain guide. And And but

suddenly that. How can you deal with that? With four How can you deal with that? With four kids. How can you deal? There is no way. kids. How can you deal? There is no way. We have never learned how to deal with We have never learned how to deal with that. Yeah. Just swallow it. Everything that. Yeah. Just swallow it. Everything goes on. You got to do this. You got to goes on. You got to do this. You got to do No. That is not the way my emotions do No. That is not the way my emotions work. work. They are there. I got a broken heart. I They are there. I got a broken heart. I feel emptiness. I feel torn. What do I feel emptiness. I feel torn. What do I do? That is when I started to do the do? That is when I started to do the cold ice bathing much more consciously. cold ice bathing much more consciously. Mhm. Mhm. And there I took on And there I took on in effective way to in effective way to to get rid of this numbness in me. Of to get rid of this numbness in me. Of this being torn in me. I could serve this being torn in me. I could serve without money. I had no money. without money. I had no money. But I could serve my four kids easily But I could serve my four kids easily because I had all the energy. because I had all the energy. Every day. Every day. And that made us able to create

And that made us able to create energetically energetically our nest. our nest. And children are just demanding. And children are just demanding. And that's beautiful. And that's beautiful. I love my children and I work with them I love my children and I work with them right now. We have a very successful right now. We have a very successful company in the whole wide world with all company in the whole wide world with all my kids from back then. my kids from back then. And but back then there was no money. And but back then there was no money. There was nothing. There was nothing. But But this this pain this this pain this pain and and the world goes on. this pain and and the world goes on. So, what do you got to do? You need So, what do you got to do? You need energy. You can't be a torn within. energy. You can't be a torn within. Being drained of energy. You need Being drained of energy. You need energy. That is where I took on the ice energy. That is where I took on the ice bath and the breathing much more bath and the breathing much more consciously. And then I saw the healing consciously. And then I saw the healing properties properties for mental disorders. for mental disorders. For pain inside. For how to regulate For pain inside. For how to regulate your emotion. Then I started talking

your emotion. Then I started talking with people about that. And people with people about that. And people thought, "Yeah. Sure. That is not thought, "Yeah. Sure. That is not possible. That is not possible. That is possible. That is not possible. That is not possible." But then I came in not possible." But then I came in with the television with the television and from the television into scientific and from the television into scientific environment experiments environment experiments and then it all started to be backed up. and then it all started to be backed up. That we had found a deep control That we had found a deep control possible for anybody to do if they only possible for anybody to do if they only exercise into the cold and into the exercise into the cold and into the breathing. How to control your emotions. breathing. How to control your emotions. How to How to how to get how to get much more energy. how to get how to get much more energy. And how to activate the immune system. And how to activate the immune system. All came out of that. And that is All came out of that. And that is exactly what we need nowadays in this exactly what we need nowadays in this modern world with AI. I say, "No. We modern world with AI. I say, "No. We have two eyes. Two eyes and a soul have two eyes. Two eyes and a soul behind."

behind." And we should not be overwhelmed by this And we should not be overwhelmed by this technology no more and look more much technology no more and look more much more insight and be who we are by the more insight and be who we are by the laws of nature. laws of nature. It's such a powerful story, Wim. And It's such a powerful story, Wim. And along the way, you also started doing along the way, you also started doing these contests around the world. I these contests around the world. I remember you did them in Japan. You did remember you did them in Japan. You did it everywhere where they would submerge it everywhere where they would submerge you in ice in front of an audience and you in ice in front of an audience and you were breaking world record after you were breaking world record after world record after world record. I think world record after world record. I think that's when the world started knowing that's when the world started knowing about you. And then of course, Vice about you. And then of course, Vice Magazine did that video on you. That was Magazine did that video on you. That was probably 12 years ago, 14 years ago. And probably 12 years ago, 14 years ago. And then everyone started to know who you then everyone started to know who you were. Can you talk about that time? Cuz were. Can you talk about that time? Cuz that was before I think you did the Wim that was before I think you did the Wim Hof Method and you were still this kind Hof Method and you were still this kind of showman. And then you started of showman. And then you started teaching. teaching. Yes. No. Absolutely. Yes. No. Absolutely. People think that I'm crazy. You know, People think that I'm crazy. You know, before. But television, take on

before. But television, take on television. They started to challenge me television. They started to challenge me more and more. Wim, can you go 10 m more and more. Wim, can you go 10 m under the ice? Swimming. Can you go 50 m under the ice? Swimming. Can you go 50 m under the ice? Can you go 100 m in the under the ice? Can you go 100 m in the ice? Can you go and climb Mount Everest ice? Can you go and climb Mount Everest in your shorts? Climb Kilimanjaro with in your shorts? Climb Kilimanjaro with people in your shorts? Can you run a people in your shorts? Can you run a marathon barefoot beyond the polar marathon barefoot beyond the polar circle? CAN YOU HANG BY ONE FINGER IN circle? CAN YOU HANG BY ONE FINGER IN mid-February when it is cold and you mid-February when it is cold and you have no dexterity in your hand between have no dexterity in your hand between two hot air balloons somewhere in the two hot air balloons somewhere in the cold cold part of the Netherlands. part of the Netherlands. Things like that. Things like that. And I said, yes, I can. Yes, I can. Yes, And I said, yes, I can. Yes, I can. Yes, I can. Come on, MORE, MORE, MORE. SO, I can. Come on, MORE, MORE, MORE. SO, THAT brought me like 26 times a world THAT brought me like 26 times a world record. record. But But that is when it got onto that is when it got onto television. television. And and doctors and physiologists also

And and doctors and physiologists also look at the television. And they then look at the television. And they then started to started to because I was doing things because I was doing things physiologically physiologically in science was not knowing to be in science was not knowing to be possible. possible. And I was doing it on on the screen. So, And I was doing it on on the screen. So, I got invitations by scientists to start I got invitations by scientists to start to do how do you say this case experimental case experimental research. research. And And I did. And from there one research to I did. And from there one research to another to another to another up till another to another to another up till when I got injected with a bacteria. when I got injected with a bacteria. Yeah. E. coli. E. coli which normally Yeah. E. coli. E. coli which normally makes people sick because it causes makes people sick because it causes inflammation. inflammation. And inflammation is the cause and effect And inflammation is the cause and effect of any disease. of any disease. And nobody could control inflammation

And nobody could control inflammation naturally. naturally. Until I came on this in the hospital. Until I came on this in the hospital. And they did this and I started to do my And they did this and I started to do my breathing. breathing. And I showed how to control the And I showed how to control the inflammation not going up the way it inflammation not going up the way it normally goes. normally goes. I could I showed that I was in control I could I showed that I was in control over the immune system making it over the immune system making it stronger cuz I knew that stronger cuz I knew that the bacteria is injected or a part of a the bacteria is injected or a part of a bacteria bacteria which causes the inflammation. That is which causes the inflammation. That is the normal thing. That is what happens the normal thing. That is what happens physiologically. physiologically. And that is like disease, fever, nausea, And that is like disease, fever, nausea, vomiting, vomiting, back pains, overall agony, all that for back pains, overall agony, all that for 3 to 6 hours. That's a controlled model 3 to 6 hours. That's a controlled model in in in immunology. in immunology. And so they did that on me and I was the And so they did that on me and I was the first one to show how to bring it down

first one to show how to bring it down which was unprecedented. which was unprecedented. And then they said, but you are the Ice And then they said, but you are the Ice Man. No, I said, what I can do anybody Man. No, I said, what I can do anybody can do. can do. And then eventually they came with a And then eventually they came with a group group to to in a into a comparative study in a into a comparative study to see if they could resist the bacteria to see if they could resist the bacteria causing inflammation in the blood after causing inflammation in the blood after injection injection as well as I did. And it only took 4 as well as I did. And it only took 4 days of training of these people and days of training of these people and they were able to do the same. And this they were able to do the same. And this was after 16,000 more than 16,000 cases was after 16,000 more than 16,000 cases everybody becoming sick suddenly 12 everybody becoming sick suddenly 12 people not sick. people not sick. There the medical world should have There the medical world should have risen out of their lazy chairs and start risen out of their lazy chairs and start studying this phenomena called studying this phenomena called breathing.

breathing. Coming from going into the cold, you Coming from going into the cold, you learn to breathe deep. learn to breathe deep. Slow deep breathing that makes you Slow deep breathing that makes you connect with deeper powers physiology connect with deeper powers physiology inside the body and I was able to resist inside the body and I was able to resist the cold just by gentle deep breathing. the cold just by gentle deep breathing. That is the power of the breath to That is the power of the breath to changing the chemistry inside. And then changing the chemistry inside. And then the immune system suddenly is working. the immune system suddenly is working. Whatever makes you stronger to go Whatever makes you stronger to go longer into the cold. longer into the cold. Hey man, there is the immune system is Hey man, there is the immune system is the depth of the physiology suddenly the depth of the physiology suddenly activated as well. It's nature. activated as well. It's nature. That is who we are, what we are. The That is who we are, what we are. The cold is not something you can debate cold is not something you can debate about. It's a real aggressive impact on about. It's a real aggressive impact on the body and you better go and the body the body and you better go and the body knows how to go into the depth. But once

knows how to go into the depth. But once again because of the psychology of again because of the psychology of comfort zone behavior comfort zone behavior we think the cold is bad. And you we think the cold is bad. And you only by accident WE FALL IN. only by accident WE FALL IN. HOW are you safe? I said, no, go in HOW are you safe? I said, no, go in controlled controlled start with a cold shower and very soon start with a cold shower and very soon and I see this with 80 year old people and I see this with 80 year old people never been in the cold. In in 1 day they never been in the cold. In in 1 day they go like 5 minutes or 6 minutes or 7 go like 5 minutes or 6 minutes or 7 minutes in icy water. minutes in icy water. So, it is inside. It's only a matter of So, it is inside. It's only a matter of awakening. And so I got into the science awakening. And so I got into the science and more and more. But let me tell you and more and more. But let me tell you Brian, we live in a world where there Brian, we live in a world where there are whole industries are whole industries who want us not to be autonomous within who want us not to be autonomous within our own body and mind. It's a money our own body and mind. It's a money making scheme and I can understand that making scheme and I can understand that because

because everybody needs to make money. But they everybody needs to make money. But they should not be made money over our should not be made money over our health. health. If we have natural ways to get to be in If we have natural ways to get to be in autonomy over our mental disorders, our autonomy over our mental disorders, our physiology, our immune system, it should physiology, our immune system, it should have been studied since 10 years that we have been studied since 10 years that we know each other. know each other. It's still It's still much under studied as the way it should. much under studied as the way it should. But that's because the whole university But that's because the whole university world is very tied to the world is very tied to the pharmacy. Yeah. Pharmaceutical world. pharmacy. Yeah. Pharmaceutical world. And they it's it's like corrupted. And they it's it's like corrupted. And this is what I found in the last 10 And this is what I found in the last 10 years. But in the meanwhile hundreds of years. But in the meanwhile hundreds of millions of people ARE DOING IT. millions of people ARE DOING IT. SO, WHY ARE THE universities SO, WHY ARE THE universities why are they not seeing that that this why are they not seeing that that this is taken up being taken up by

is taken up being taken up by masses of people and you are not going masses of people and you are not going to study? to study? Hey man, this is the dilemma I'm Hey man, this is the dilemma I'm fighting. Okay. But I keep on going. fighting. Okay. But I keep on going. I keep on going and I'm like water. I keep on going and I'm like water. I will reach the ocean. I will reach the I will reach the ocean. I will reach the billions of people. billions of people. I remember that study they did with you I remember that study they did with you in the hospital, I think in Holland. in the hospital, I think in Holland. And that was probably 10 years ago, And that was probably 10 years ago, right? 9 years ago. And right? 9 years ago. And you you were surprised that babies that you you were surprised that babies that wasn't noticed more in the medical wasn't noticed more in the medical establishment. But then again, we know establishment. But then again, we know the medical establishment and the the medical establishment and the universities and the professors, it's universities and the professors, it's all bought and paid for by all bought and paid for by pharmaceutical companies. And so pharmaceutical companies. And so they still want to give you a pill when they still want to give you a pill when you go to the doctor. But on the other you go to the doctor. But on the other hand, people are waking up and they're hand, people are waking up and they're realizing that they need to take control realizing that they need to take control of their own health. So, you got these of their own health. So, you got these two things here, right Wim? You've got two things here, right Wim? You've got the traditional medical establishment the traditional medical establishment saying no, but then people are waking up

saying no, but then people are waking up saying yes, I want to take control. And saying yes, I want to take control. And at some point they're going to have to at some point they're going to have to rectify, right? rectify, right? Yes, absolutely. The whole academic Yes, absolutely. The whole academic world is world is is is is corrupted. is corrupted. And that is what money does. And that is what money does. If you are able to function as a If you are able to function as a university because of money university because of money and it is being endorsed by the and it is being endorsed by the industries, they then direct the industries, they then direct the outcomes of all the studies. They will outcomes of all the studies. They will compose the studies and the people compose the studies and the people will see that they will not be able to will see that they will not be able to find funding find funding for something that is natural. Right. for something that is natural. Right. Cuz it doesn't make money. Cuz it doesn't make money. We live in that world. So, that is We live in that world. So, that is dilemma I got. And once again, I'm not dilemma I got. And once again, I'm not I'm not into politics. I'm not into I'm not into politics. I'm not into against making money. Absolutely not. against making money. Absolutely not. But if natural ways are able to

But if natural ways are able to ameliorate our mental health, physical ameliorate our mental health, physical health without any cost then it should health without any cost then it should be implemented. Otherwise be implemented. Otherwise otherwise otherwise why do we have governments? why do we have governments? I say I say governments governments we have seen in the COVID time, we have we have seen in the COVID time, we have seen in Gaza, we have seen in the wars, seen in Gaza, we have seen in the wars, it keeps on going. That is not it keeps on going. That is not civilization. We have to learn to govern civilization. We have to learn to govern ourselves much more. This system is not ourselves much more. This system is not going to solve the human problem of going to solve the human problem of aggression aggression of greed. of greed. So, we got to change the paradigm. And So, we got to change the paradigm. And now now through the neuroscience I'm doing, I'm through the neuroscience I'm doing, I'm simply showing that we are able to simply showing that we are able to control our own brain, our own mind a control our own brain, our own mind a whole lot better.

whole lot better. Don't be governed by the government, Don't be governed by the government, govern you yourself. govern you yourself. That's what I'm saying. That's what I'm saying. And it's there. And it's there. You mentioned artificial intelligence. You mentioned artificial intelligence. Wim, what do you see Wim, what do you see when you look at AI? What do you see as when you look at AI? What do you see as the danger? You know, a lot of people the danger? You know, a lot of people say the AI is the same as us. It's say the AI is the same as us. It's running on a on a silicon chip and we running on a on a silicon chip and we run our brain on a carbon based chip. run our brain on a carbon based chip. But then you also said But then you also said that when you went into to cold, you that when you went into to cold, you connected to the soul in a way that connected to the soul in a way that reading couldn't help, talking couldn't reading couldn't help, talking couldn't help, history couldn't help. You had to help, history couldn't help. You had to feel it. And so, that isn't a computer. feel it. And so, that isn't a computer. That's something that's inherent to the That's something that's inherent to the human being. So, how do you see the AI? human being. So, how do you see the AI? Because I think you have a deeper Because I think you have a deeper understanding than say a an executive in understanding than say a an executive in Silicon Valley or or someone who just Silicon Valley or or someone who just studies for a living. studies for a living. Yes. AI is empty. It's hollow.

Yes. AI is empty. It's hollow. It's thoughts. That is our brain and It's thoughts. That is our brain and very nice. very nice. It's maybe very useful. You don't need a It's maybe very useful. You don't need a lawyer direct anymore or a notary or lawyer direct anymore or a notary or people who are into these people who are into these matters of writing and all because AI matters of writing and all because AI can do that faster. can do that faster. So, So, what what is what what is what is the difference? It's very what is the difference? It's very simple. The AI has no peduncular doctor simple. The AI has no peduncular doctor brain stem. And that is the seat of our brain stem. And that is the seat of our soul. soul. It is the purpose that we feel It is the purpose that we feel consciously alive. consciously alive. That without thinking. That without thinking. That That without the worries, without this without the worries, without this ongoing thing there, the human brain. ongoing thing there, the human brain. The depth, the seat of the soul is The depth, the seat of the soul is really what is different to us and AI.

really what is different to us and AI. An AI will never have it. An AI will never have it. AI could AI could maybe repair itself through satellites maybe repair itself through satellites etc. But it stays hollow. etc. But it stays hollow. And we don't take care of our soul. I And we don't take care of our soul. I mean, look at the wars in the world. mean, look at the wars in the world. Yeah, AI is more intelligent than we Yeah, AI is more intelligent than we calling ourselves civilized. calling ourselves civilized. Civilized humans, we live on love for Civilized humans, we live on love for the family. No, we kill each other. the family. No, we kill each other. We are into greed. We are into greed. That is not civilized. It's low That is not civilized. It's low consciousness. consciousness. AI would never do that. AI would never do that. So, that that that is the the right way So, that that that is the the right way of using our brain of using our brain serves the love for life, the love for serves the love for life, the love for our children, the love for our friends our children, the love for our friends and and friends and foes, where everybody.

friends and foes, where everybody. That is the future. The future is soul. That is the future. The future is soul. The rest will be taken over. And the The rest will be taken over. And the right way of using our brain is in a right way of using our brain is in a higher consciousness. No more higher consciousness. No more lower consciousness lower consciousness directed governments and people with directed governments and people with double agendas and all all that double agendas and all all that heaviness is going to go. Otherwise, AI heaviness is going to go. Otherwise, AI will take over. will take over. Because we are not Because we are not logically the way we should as we say we logically the way we should as we say we are humans and civilized. are humans and civilized. So, So, >> [clears throat] >> [clears throat] >> the family, >> the family, love in the family is the same in love in the family is the same in Russia. It's the same in Gaza. It's the Russia. It's the same in Gaza. It's the same in Israel. same in Israel. Let it be. Live in peace together. Make Let it be. Live in peace together. Make this world a paradise. That is what the this world a paradise. That is what the soul is saying. soul is saying. Not the human brain. Not the human brain. Human brain has been

evolution of the human brain always has been with war. been with war. But it is lower consciousness driven But it is lower consciousness driven by greed, by greed, by taking by taking and not sharing, by dominating. and not sharing, by dominating. And that goes [clears throat] away once And that goes [clears throat] away once we go within and learn to regulate our we go within and learn to regulate our emotion. And the greatest of our emotion. And the greatest of our emotions is love. emotions is love. And when we are living by love, then we And when we are living by love, then we don't we don't mind. don't we don't mind. Remember when you felt the love for your Remember when you felt the love for your child. child. Where you felt the love for your wife Where you felt the love for your wife the first time you met her. It's the first time you met her. It's overwhelming. That is the power of love. overwhelming. That is the power of love. And where it's time now that we go into And where it's time now that we go into that love. Love for life. that love. Love for life. Not to get into boredom. Not to get into Not to get into boredom. Not to get into careers. Not to way the people show us

careers. Not to way the people show us and school us to be part of a system and and school us to be part of a system and suddenly we are estranged of love for suddenly we are estranged of love for life. We live in worries. We live in life. We live in worries. We live in mortgages. We live dead. mortgages. We live dead. AI will take over all that because it is AI will take over all that because it is no need anymore for to do all those no need anymore for to do all those so-called career driven things and these so-called career driven things and these positions and hierarchy. positions and hierarchy. You are never going to be better than You are never going to be better than somebody else, but be the best of somebody else, but be the best of yourself. yourself. That is love. That is love. Pure unconditional love. Something AI Pure unconditional love. Something AI never will feel. It's interesting Wim because you try to get people to stop thinking because it's get people to stop thinking because it's dangerous for people to think too much. dangerous for people to think too much. And so, with your cold therapy and your And so, with your cold therapy and your breath work, you take people out of breath work, you take people out of their minds. And when people are in their minds. And when people are in their minds, they're a bit like the AI, their minds, they're a bit like the AI, right? Overthinking, thinking, right? Overthinking, thinking, overthinking, optimizing, dominating.

overthinking, optimizing, dominating. And it it represents some of the worst And it it represents some of the worst of humanity, like you said. But when we of humanity, like you said. But when we get down to the soul and the love, get down to the soul and the love, that's when we're the best of humanity. that's when we're the best of humanity. And so, AI is an interesting mirror And so, AI is an interesting mirror because it shows us because it shows us a bit like what we are. It's a bit like what we are. It's fascinating. When you look at the AI, fascinating. When you look at the AI, you say, "Oh, wow, that's like the part you say, "Oh, wow, that's like the part of my brain that can also be dangerous." of my brain that can also be dangerous." Because if you think without the soul, Because if you think without the soul, you can do terrible things. And we've you can do terrible things. And we've seen humanity do terrible things. And seen humanity do terrible things. And so, yeah, I I agree. I hope people see so, yeah, I I agree. I hope people see the AI and maybe they can see themselves the AI and maybe they can see themselves better and see the practices they need better and see the practices they need to do better to become more human. to do better to become more human. Yes. We we don't need all these Yes. We we don't need all these we at a certain moment robots and AI we at a certain moment robots and AI who are doing all the labor. And then who are doing all the labor. And then what what do we do? what what do we do? Yeah, Yeah, look who you are and what you are look who you are and what you are within. Know how to reset yourself, how

within. Know how to reset yourself, how to regulate your emotion, and bring on to regulate your emotion, and bring on the love. the love. The love is the greatest power. The love is the greatest power. And that that regulation of emotions And that that regulation of emotions is there. is there. We we did the study, but we need more We we did the study, but we need more studies to be done. And but the system studies to be done. And but the system will not get into that yet. will not get into that yet. But I'm breaking through. But I'm breaking through. I'm I'm just one man and I'm convinced I'm I'm just one man and I'm convinced that we are able to make this world a that we are able to make this world a paradise. paradise. Cuz if we live according to the rules of Cuz if we live according to the rules of love and sharing together and living love and sharing together and living together, together, then this world is a paradise. then this world is a paradise. So, So, it's very easy. it's very easy. But if we think different of each other But if we think different of each other and I'm better than you or you are and I'm better than you or you are better than me and I control you and I better than me and I control you and I drain your energy, it's because we have drain your energy, it's because we have no hold over our own emotions and our

no hold over our own emotions and our own energy. own energy. If you go take these cold showers, you If you go take these cold showers, you get plenty of energy. get plenty of energy. Energy is the represented by money. Energy is the represented by money. And now it's digital. It's so abstracted And now it's digital. It's so abstracted all. all. The realities are so abstracted that we The realities are so abstracted that we don't feel our purpose anymore. don't feel our purpose anymore. We are not connected inside. We are We are not connected inside. We are connected to our brain because that's connected to our brain because that's the way we are drilled in schools. What the way we are drilled in schools. What is this and and again and again and is this and and again and again and again and again and then suddenly we are again and again and then suddenly we are inside there, but not in the depth. inside there, but not in the depth. And then we don't know why we are here And then we don't know why we are here for. We become depressed for. We become depressed because the blood flow is not going to because the blood flow is not going to the depth. It's not been activated. the depth. It's not been activated. We serve the system, but the system is We serve the system, but the system is not serving our happiness, strength, and not serving our happiness, strength, and health. As simple as that is.

health. As simple as that is. Happiness, strength, and health Happiness, strength, and health expressions of a healthy soul expressions of a healthy soul should be able to be guaranteed should be able to be guaranteed in any school in the world. in any school in the world. Breathing should be done in America in Breathing should be done in America in these schools where children are being these schools where children are being put into a competitive environment. And put into a competitive environment. And some children, they just lose identity. some children, they just lose identity. Because a monkey is not able to learn to Because a monkey is not able to learn to swim or a fish learn to climb. We are swim or a fish learn to climb. We are all different, but being pushed into one all different, but being pushed into one system. system. And so, some some children just alienate And so, some some children just alienate completely of who they are and what they completely of who they are and what they are. And they are forced to come up with are. And they are forced to come up with numbers and figures and and and numbers and figures and and and and function in that system. They lose and function in that system. They lose their mind. their mind. They shoot their parents. Then they They shoot their parents. Then they shoot the rest. shoot the rest. There is no identity in the

There is no identity in the [clears throat] head. [clears throat] head. It's in the depth. It's in the depth. And that depth now And that depth now needs to be needs to be researched showing that everybody is researched showing that everybody is able to get there. able to get there. If I go back to the the point where If I go back to the the point where I was with these people standing outside I was with these people standing outside in a horse stance. in a horse stance. Very soon in 1 hour, people could do Very soon in 1 hour, people could do things in karate LESSONS YOU CANNOT DO things in karate LESSONS YOU CANNOT DO WITH THIS. WITH THIS. That that that the immediate deeper That that that the immediate deeper control is who we are, but we are not control is who we are, but we are not schooled to get there. schooled to get there. And to recognize who we are and what we And to recognize who we are and what we are. And thus now we have a conflict are. And thus now we have a conflict with AI. The technology is going over with AI. The technology is going over us. And us. And the evolution is saying, "Hey, if you the evolution is saying, "Hey, if you don't go to your soul, then let me get don't go to your soul, then let me get you. Maybe I'll force you now to get

you. Maybe I'll force you now to get there. Otherwise, I will get over you. there. Otherwise, I will get over you. And then it's over and it's done." And then it's over and it's done." That's where we are, at the crossroads. That's where we are, at the crossroads. And it's very simple. The soul is who we And it's very simple. The soul is who we are and what we are. And it should be are and what we are. And it should be driven by love. driven by love. Love for the family. Anybody has got Love for the family. Anybody has got that energy. But if we live in a system that energy. But if we live in a system that drives us crazy, that drives us crazy, that makes us go run and and and and that makes us go run and and and and maintain a system that takes all the maintain a system that takes all the energy unequal, energy unequal, causing inflation, causing inflation, causing job loss at I mean, purpose is causing job loss at I mean, purpose is suddenly gone. People are depressed, but suddenly gone. People are depressed, but who cares? who cares? Is it WE CALL OURSELVES CIVILIZED AND Is it WE CALL OURSELVES CIVILIZED AND HIGHLY CONJECTURAL TECHNOLOGY WE ALL HIGHLY CONJECTURAL TECHNOLOGY WE ALL HAVE? AMAZING. All these people HAVE? AMAZING. All these people depressed. What is that? depressed. What is that? Is that on purpose?

Is that on purpose? They know. And whoever knows or not, They know. And whoever knows or not, we need to go in a higher consciousness. we need to go in a higher consciousness. No, not driven by greed No, not driven by greed and possessive and dominating, and possessive and dominating, but into sharing together but into sharing together and start all in the family. and start all in the family. Let's get back to the family and reset. Let's get back to the family and reset. And then show And then show in signs, through scientific research, in signs, through scientific research, that we are able to get where AI never that we are able to get where AI never will be able to go. Pure happiness, love, im- pure emotion, and that being shared im- pure emotion, and that being shared and guaranteed for every family in the and guaranteed for every family in the world. That that is that's my aim. world. That that is that's my aim. That's what I That's what I I show in signs, I show in signs, but it's not being taken up because we but it's not being taken up because we are in the grip of money-making greedy

are in the grip of money-making greedy system that doesn't let system that doesn't let natural ways to go naturally into who we natural ways to go naturally into who we are and what we are. Cuz we are all are and what we are. Cuz we are all beautiful souls by the power [snorts] of beautiful souls by the power [snorts] of nature. nature. It's there. It's there. And then we need to get there now. And then we need to get there now. Otherwise, it will take us over. Otherwise, it will take us over. And whoever thinks they are in control, And whoever thinks they are in control, they are not they are not controlling others, they have no control controlling others, they have no control within themselves. within themselves. Within yourself, you if you happy man Within yourself, you if you happy man doesn't go to war. doesn't go to war. A happy man is not into greed. A happy man is not into greed. Let's make the world happy and show that Let's make the world happy and show that emotions can be regulated absolutely in emotions can be regulated absolutely in the depth and by which you become aware the depth and by which you become aware much more who you are and what you are, much more who you are and what you are, why you are here in this world, the why you are here in this world, the purpose, and spiritually grounded. I purpose, and spiritually grounded. I mean, cold. When you take on cold, you

mean, cold. When you take on cold, you will be grounded, but at the same time will be grounded, but at the same time spiritually fully there. spiritually fully there. Expanding in consciousness, the Expanding in consciousness, the neurology in the brain very healthy neurology in the brain very healthy everywhere. everywhere. That is expanding perception That is expanding perception neurologically. And then your neurologically. And then your consciousness expands until you die. consciousness expands until you die. It's amazing how that goes. It's amazing how that goes. So, there is a power that is stronger So, there is a power that is stronger than life itself. It's stronger than than life itself. It's stronger than death. Stronger than death. Stronger than fear for death. fear for death. I've seen all that, but I'm going to I've seen all that, but I'm going to signs and I want more funding therefore. signs and I want more funding therefore. But this is the world where we live in. But this is the world where we live in. So, we have to go like water to the So, we have to go like water to the masses of people. And I'm getting to masses of people. And I'm getting to billions of people. That is my aim. billions of people. That is my aim. And with that we will change the system. And with that we will change the system. Wim, tell me about your music and why

Wim, tell me about your music and why it's important to you, because we see it's important to you, because we see you sometimes in the sauna with a beer you sometimes in the sauna with a beer and your guitar, and we think, "Wow, and your guitar, and we think, "Wow, what is that? I didn't expect that. I what is that? I didn't expect that. I thought he was the Iceman." But it's thought he was the Iceman." But it's obviously a big part of who you are. obviously a big part of who you are. When you do events, you get on stage and When you do events, you get on stage and it's it's somehow very important. And it's it's somehow very important. And it's another way you connect with people it's another way you connect with people or give them your energy. Tell me about or give them your energy. Tell me about it. I think you have an album that came it. I think you have an album that came out recently. out recently. Yes, yes. Yes, yes. Numbers came out and Numbers came out and 23rd of January the whole album comes 23rd of January the whole album comes out. The album is out. The album is called called Freedom into the Depths. And yeah, Freedom into the Depths. And yeah, 50 minutes of very well elaborated 50 minutes of very well elaborated music, tribes, traditional music, me music, tribes, traditional music, me singing, guitar, drumming, singing, guitar, drumming, go deep. Yeah, it's all there. And go deep. Yeah, it's all there. And I mean, when you are in the shower and I mean, when you are in the shower and it's cold, you start to sing.

it's cold, you start to sing. >> [laughter] >> [laughter] >> It comes out, man. You know, yeah. You just start because you feel alive. you feel alive. And you want to yell it out. And you want to yell it out. And this is And this is just part of what is music in essence is just part of what is music in essence is where the heart goes. where the heart goes. Uninterrupted by thoughts. Then it is Uninterrupted by thoughts. Then it is the deeper part of the brain at work, the deeper part of the brain at work, the limbic system, the mammalian brain, the limbic system, the mammalian brain, the the one who cares, the one who the the one who cares, the one who feels, the one in the family. feels, the one in the family. That that is expressed. It airs when you That that is expressed. It airs when you make music. make music. When when you play the guitar and sing, When when you play the guitar and sing, then then you are not thinking. You are it's a you are not thinking. You are it's a different part of the brain. different part of the brain. And therefore it is so important for me And therefore it is so important for me to just do that. Every morning I I take

to just do that. Every morning I I take my guitar, I sing. Very tender, my guitar, I sing. Very tender, sometimes very strong, sometimes very strong, sometimes very deep, sometimes very sometimes very deep, sometimes very high. It's my heart. high. It's my heart. It airs. It breathes. It's emotion. It's It airs. It breathes. It's emotion. It's neurology. neurology. It goes out and I feel great afterwards. It goes out and I feel great afterwards. And I And I I see there the function of music I see there the function of music is the key to your heart. So, it should is the key to your heart. So, it should not be commercialized. not be commercialized. And you should make your own music. And you should make your own music. Don't be afraid to sing, to to drum a Don't be afraid to sing, to to drum a little, little, to do something different than thinking. to do something different than thinking. That is the function of music, to air, That is the function of music, to air, to breathe from your heart. to breathe from your heart. That's good for your neurology, for your That's good for your neurology, for your vagus nerve, for everything in the vagus nerve, for everything in the depth. depth. And therefore people understand music. And therefore people understand music. Yeah, yeah, I have to hear the Rolling

Yeah, yeah, I have to hear the Rolling Stones. All great music, the Beatles. Stones. All great music, the Beatles. Great music, Pink Floyd. Great music. Great music, Pink Floyd. Great music. Hey, and what are you? Hey, and what are you? Because function is not just to listen, Because function is not just to listen, but to do it, to air your heart, to let but to do it, to air your heart, to let go of stress, to to be disconnecting go of stress, to to be disconnecting from the thinking brain. It's actually from the thinking brain. It's actually neuroscience. neuroscience. So, this is why I'm So, this is why I'm doing this music, showing the music, and doing this music, showing the music, and there is a message in the music. there is a message in the music. [clears throat] [clears throat] And the message is a key. We found the And the message is a key. We found the key. It's simple. key. It's simple. The The all the conversation we have been all the conversation we have been talking is about talking is about going into a cold shower. going into a cold shower. And do some breathing. And do some breathing. And sing from your heart. And sing from your heart. That is as simple it is to go into the That is as simple it is to go into the depth past your thinking brain, which is depth past your thinking brain, which is all the modern issues come from

all the modern issues come from long-term long-term psychosomatically psychosomatically being too much into the brain, which is being too much into the brain, which is the central nervous system. It affects the central nervous system. It affects our bodies and it causes neurotoxins, our bodies and it causes neurotoxins, and then we get all these diseases and and then we get all these diseases and nobody knows how to address it. All nobody knows how to address it. All kinds of fancy naming. I say, kinds of fancy naming. I say, let reset. let reset. Sing. Be Don't be afraid to sing because Sing. Be Don't be afraid to sing because the function is that you disconnect from the function is that you disconnect from your brain. You become the master over your brain. You become the master over your own brain, your own brain, over your mind, over not minding, but over your mind, over not minding, but singing. And do it wholeheartedly. singing. And do it wholeheartedly. Then you will see and feel so much Then you will see and feel so much better. better. And your consciousness then is able to And your consciousness then is able to expand expand because expanding consciousness is because expanding consciousness is inside the neurology, neural inside the neurology, neural neurotransmitters in the neurotransmitters in the in the brain then go everywhere.

in the brain then go everywhere. And then suddenly you see, you feel And then suddenly you see, you feel more. That is expanding consciousness. more. That is expanding consciousness. And then the faculties, And then the faculties, deep faculties of clairvoyance, deep faculties of clairvoyance, telepathy, telepathy, looking into the time and looking into the time and seeing seeing things of yourself, of the past. Yeah, I things of yourself, of the past. Yeah, I do these breathing techniques with do these breathing techniques with people. They see faces of their parents, people. They see faces of their parents, of their grandparents, ancestors. It's of their grandparents, ancestors. It's all there, but we block it because we all there, but we block it because we are schooled are schooled to be only in a part a a little part of to be only in a part a a little part of our brain. our brain. And thus we cut off who we are and what And thus we cut off who we are and what we are. And then of course you become we are. And then of course you become depressed. And then of course you look depressed. And then of course you look for sense in your life, purpose in life. for sense in your life, purpose in life. You don't know what You have to run with You don't know what You have to run with the system. No. the system. No. The the the music to me is learning to

The the the music to me is learning to disconnect from the disconnect from the mind and go into your heart. The mind and go into your heart. The connection the neurological connection connection the neurological connection of the heart with the brain is bigger of the heart with the brain is bigger than the than the the brain to the heart. But we the brain to the heart. But we disconnect it because we think. disconnect it because we think. And thus we deprive us of our own And thus we deprive us of our own wholeheartedness. wholeheartedness. Feeling light. So powerful. Wim, Wim, what's next for you? What's coming up in the next year you? What's coming up in the next year or two? or two? Uh do you have events? Do you have TV Uh do you have events? Do you have TV shows? I hear they're making a movie shows? I hear they're making a movie about your life. Is that coming out in about your life. Is that coming out in the next couple of years? What's next the next couple of years? What's next for you? for you? Yeah, all that what you mentioned. The Yeah, all that what you mentioned. The retreats in 10 days I will be back in retreats in 10 days I will be back in the mountains. the mountains. And uh I'm loving it. I already feel You know, that that feeling is good. Uh I'm That's in 10 days. I'm

I'm That's in 10 days. I'm living a very happy life with my wife living a very happy life with my wife and and children here. I live in the and and children here. I live in the tropics now, but I got the North Pole in tropics now, but I got the North Pole in the garage. Every day you can find me in the garage. Every day you can find me in the in the icy water. I do my training, the in the icy water. I do my training, my rituals. I want to go on with the my rituals. I want to go on with the science. Very soon we get the big study science. Very soon we get the big study coming out. We going to be stress tool coming out. We going to be stress tool number one in the world. And and then number one in the world. And and then show that we all have a capacity to very show that we all have a capacity to very swift and very rapidly to regain a much swift and very rapidly to regain a much deeper control over our inner power. deeper control over our inner power. That is my aim to get to not to the That is my aim to get to not to the millions or hundreds of millions of millions or hundreds of millions of people, but to billions of people. That people, but to billions of people. That means I keep on pushing. I keep on doing means I keep on pushing. I keep on doing retreats, keynote speaking, making retreats, keynote speaking, making books, making music, making art.

books, making music, making art. I do anything and I take I got the I do anything and I take I got the conviction conviction me as one man, I can change the world. me as one man, I can change the world. THAT IS MY FAITH. THAT IS MY FAITH. So I am driven there in. So I am driven there in. Uh but and the way we do this together Uh but and the way we do this together now, it's amazing because through you I now, it's amazing because through you I shine. I I can talk to so many at the shine. I I can talk to so many at the same time. So I I respect I thank you same time. So I I respect I thank you absolutely from the heart for what you absolutely from the heart for what you do. I love your costume cuz the last do. I love your costume cuz the last time it was red and now it is time it was red and now it is and now it's orange. It's a bit better and now it's orange. It's a bit better the color of the Netherlands. But to me, the color of the Netherlands. But to me, Netherlands, no. I'm living in the Netherlands, no. I'm living in the world. world. And And every child in the world is my child. every child in the world is my child. And until we cannot show and guarantee And until we cannot show and guarantee care for every child in the world, my care for every child in the world, my work will be keeping on going work will be keeping on going and making it happen cuz I want the evil and making it happen cuz I want the evil out, the low consciousness out and the

out, the low consciousness out and the higher consciousness coming in. higher consciousness coming in. It's time. It's time. We are going to not beat AI. AI is going We are going to not beat AI. AI is going to serve us. to serve us. And then we find we get time and space And then we find we get time and space because all the work will be done because all the work will be done to go to our real purpose. And that is to go to our real purpose. And that is our soul. our soul. So powerful. Wim, I want to thank you So powerful. Wim, I want to thank you for incredible work you've done and for for incredible work you've done and for staying persistent and for keeping staying persistent and for keeping fighting. The bigger you get, you know, fighting. The bigger you get, you know, it sometimes there's people that it sometimes there's people that criticize what you do and you just keep criticize what you do and you just keep going. You're relentless. You changed my going. You're relentless. You changed my life. life. And I agree with you. We got to get the And I agree with you. We got to get the whole world taking control of their whole world taking control of their health. You don't need a pill, you need health. You don't need a pill, you need a practice is what you need. And that's a practice is what you need. And that's what we need people to do. I would tell what we need people to do. I would tell people who are watching or listening, people who are watching or listening, this is so easy to try. Take the next

this is so easy to try. Take the next shower, make it cold. shower, make it cold. And then when you feel that, then go and And then when you feel that, then go and and and look up the breathing and and look up the breathing techniques. In two or three minutes you techniques. In two or three minutes you can change your consciousness faster can change your consciousness faster than a drink, faster than a smoke, than a drink, faster than a smoke, faster than a therapy session, faster faster than a therapy session, faster than any drug on the planet. You can than any drug on the planet. You can reset yourself. I use this technique all reset yourself. I use this technique all the time. I've done it before the time. I've done it before interviews. I've done it in situations. interviews. I've done it in situations. It's so powerful. And without you Wim, It's so powerful. And without you Wim, there's no way that the world would be there's no way that the world would be embracing the cold and breath. So I just embracing the cold and breath. So I just want to say thank you, sir. want to say thank you, sir. Yes, right on Brian. And I thank you, Yes, right on Brian. And I thank you, too. We are warriors of delight, the not too. We are warriors of delight, the not darkness and not happiness, of delight. darkness and not happiness, of delight. And we keep on uh And we keep on uh testifying that it is there and that we testifying that it is there and that we got that control. And the research got that control. And the research actually is already done. So there is no actually is already done. So there is no speculation about that. That is what. So speculation about that. That is what. So I I got a new book

I I got a new book coming and that is called exposure. coming and that is called exposure. There you see a man who walks his talk. There you see a man who walks his talk. All what has been said about me, All what has been said about me, forget it, man. Just look at the forget it, man. Just look at the pictures and you see a man who really pictures and you see a man who really battles with his own fears and his own battles with his own fears and his own shortcomings and comes out victoriously. shortcomings and comes out victoriously. And so can you. And so can you. This is what I wish for everybody. This is what I wish for everybody. That you are able to get so much more That you are able to get so much more within yourself within yourself in actually very short period of time. in actually very short period of time. Just try it once. As you said, it's Just try it once. As you said, it's stronger than smoke, faster than smoke, stronger than smoke, faster than smoke, faster than a drink, faster than faster than a drink, faster than anything of those external things by anything of those external things by going within through these simple going within through these simple breathing techniques and a cold shower. breathing techniques and a cold shower. Just try it out. And then you will see

Just try it out. And then you will see and feel. And then uh you don't become and feel. And then uh you don't become addictive, you become powerful. addictive, you become powerful. You get in control. Addiction means you You get in control. Addiction means you gave away the control. gave away the control. Now you get within yourself and you gain Now you get within yourself and you gain control. control. And that I wish for everybody in the And that I wish for everybody in the world. world. Beautiful. Thank you, Wim. The book is Beautiful. Thank you, Wim. The book is exposure. The album comes out in exposure. The album comes out in January. You can go to this man's January. You can go to this man's retreats. Wim, thank you so much. Can't retreats. Wim, thank you so much. Can't wait to see what you're up to next year. wait to see what you're up to next year. And you're always welcome here in And you're always welcome here in London. Lots of love. London. Lots of love. Thank you, Brian. Thank you. Thank you, Brian. Thank you. >> [laughter] >> [laughter] >> Bless, brother. Take care. We'll see you >> Bless, brother. Take care. We'll see you all next time on London Real. Bye. Right all next time on London Real. Bye. Right on. Right on. I feel blessed. I'm so happy to be part of that blessed. I'm so happy to be part of that amazing journey. I'm glad I decided to amazing journey. I'm glad I decided to pull the trigger and join. pull the trigger and join. >> You can literally come into this place >> You can literally come into this place [music] with zero knowledge of investing

[music] with zero knowledge of investing and then learn how to find deals. and then learn how to find deals. >> In the Investment Club we get these >> In the Investment Club we get these offers on a daily basis. We get the next offers on a daily basis. We get the next PayPals on our table. PayPals on our table. >> Don't sit around. Don't let this play >> Don't sit around. Don't let this play out in front of you. Jump on the London out in front of you. Jump on the London Real Business website. Real Business website. >> We are interacting with amazing >> We are interacting with amazing visionaries who are setting up those visionaries who are setting up those [music] cutting edge technologies. This [music] cutting edge technologies. This has been an interesting ride and I has been an interesting ride and I cannot wait for you to be a part of the cannot wait for you to be a part of the Investment Club. Hope to see you on the Investment Club. Hope to see you on the inside. If you haven't jumped on a free inside. If you haven't jumped on a free masterclass, do it. The best investment masterclass, do it. The best investment you can make is in yourself. [music] you can make is in yourself. [music] Please join us. You're welcome and you Please join us. You're welcome and you won't regret it. won't regret it. >> [music]

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

The Daily Protocol

The entry point is deliberately simple. Hof tells the listener to begin in a safe setting, relaxed on a sofa or bed, ideally after waking. No equipment is needed. No sanctuary has to be built outside the body. The first practice is to lie still, breathe deeply, and pay attention.

The basic breathing sequence, as Hof describes it, begins with 30 deep inhalations and relaxed releases. On the final breath, you breathe fully in, let it go, and pause after the exhale. Then you repeat the round two or three times. The instruction is plain, but the effect is designed to be felt.

You better learn to not be entangled by the stress.

Hof links the exhale hold to changes in pH and alkalinity, saying the breathing trigger softens enough for stillness to appear. The mechanism is presented in his language, and the outcome is the part the reader can test: calm, steadiness, and a clear sense of readiness before the day begins.

He also speaks of the lymphatic system, the autonomic level, and the deeper layers that usually sit outside conscious control. The promise is not complexity. It is access. Through a short morning protocol, you feel less caught in the residue of yesterday and more available to the present.

Cold water forms the second movement of the ritual. Hof frames the cold shower as a daily cardiovascular reset, because the body's vessels respond to the cold and blood flow can move with more vitality through the day. In simple terms, circulation improves the feeling of energy because transport improves.

Brian offers his own practice as lived proof without turning it into a universal claim. He says he still takes cold showers every morning, practices the breathing two or three times a day, and used diaphragmatic breathing while training for a boxing match at 50. The testimony is grounded because it remains personal.

The strongest part of the protocol is its lack of performance theater. You can test it at home, with care, in minutes. Two or three rounds of breathing, followed by a cold shower, become a daily reset ritual. Free, direct, and measurable by the way you feel afterward.

That matters because consistency changes the meaning of discomfort. The cold is no longer an interruption; it becomes a deliberate threshold. The breath is no longer background; it becomes an instrument. Together, they prime the body for calm action rather than passive reaction.

What The Science Is Trying To Measure

Hof's language often begins with feeling, then moves toward science. He describes breathwork as changing state through pH, blood flow, and the nervous system, while cold exposure interrupts the thinking brain and brings attention into deeper sensation. The important outcome is clarity: you feel less trapped in mental noise and more present in the body.

The interview turns to research submitted to Nature, which Hof says compared the Wim Hof Method with mindfulness and meditation in 500 people. His account is that the method produced stronger gains in stress resilience, lower stress experience, and sharper cognitive awareness. We should hold that as his report of the study, not settled consensus.

That distinction preserves integrity. Premium wellness does not need inflated certainty. It needs disciplined curiosity. When a method claims to influence stress resilience, cognition, and emotional regulation, the right question is not whether the story sounds compelling. The right question is what good measurement can show.

Hof also mentions Harvard-linked work on interoception, the ability to sense internal bodily signals, and trust. He says the research measured trust before and after the method, with improved cooperation and less inhibition. Interoception matters because when you can read the body more clearly, you can move through pressure with more presence.

In the transcript, Hof connects cold exposure to the brain stem and to a break in the pattern of overthinking. He says the cold can quiet the thinking brain and return attention to deep feeling. In practical language, the shock of cold creates stillness because the body demands full attention.

The science is trying to measure what practitioners often report first. They feel calmer. They feel sharper. They feel a shift from scattered thought to embodied control. Feeling is not the final proof, but it is the first signal that something meaningful is happening underneath.

This is the balance we trust. Experience invites inquiry, and inquiry refines experience. Hof's claims deserve careful testing, especially when they touch the autonomic nervous system, blood chemistry, and brain function. The value of the method grows stronger when evidence and lived practice meet with precision.

For the reader, the practical takeaway remains steady. You do not need to become a researcher to observe your own state. You can notice your breath, your stress, your focus, and your recovery. Then you can repeat the protocol and watch what changes.

You suddenly become silent. You become disconnected of this thinking brain.

Comfort, Hormesis, And Longevity

Modern comfort removes many acute demands, yet it does not remove stress. It often hides stress in information, comparison, deadlines, climate control, and constant mental stimulation. The body sits protected while the mind stays activated. That imbalance creates disconnection.

Hof argues that the cold reintroduces a clean form of stress. Not punishment. Not endurance for its own sake. Short-term, self-inflicted acute stress. He names this hormesis, and in plain language the outcome is adaptation: the body meets a brief challenge, then returns with more resilience and vitality.

He links this to deeper brain activation, including the periaqueductal gray, brain stem, adrenal axis, and endocannabinoid system. These terms can sound distant, but the felt result he points toward is immediate: more blood flow through the full system, more alertness, more aliveness, and less dominance by repetitive thought.

The contrast is central. Chronic modern stress weakens resilience because it accumulates without resolution. Brief intentional stress can restore equilibrium because it has a beginning, a purpose, and an end. You choose the cold, breathe through it, and teach the body that pressure can be met.

The extreme expression appears in Hof's retreats. He describes traveling from the tropics to Sweden, near the polar circle, with 250 people. They climb mountains in shorts, spend hours exposed to the cold, and enter a lake through holes cut in the ice. The same principles become larger, sharper, and less negotiable.

Yet the retreat is not presented as the only doorway. The home practice carries the same philosophy at a human scale. A cold shower asks the nervous system to wake up. A few rounds of breathing ask the mind to quiet. The ritual is modest, but the signal is clear.

The conversation closes around aging and vitality. Hof, now 66 in the interview, rejects the idea that decline must define later life. He speaks of older people climbing in the cold and of an innate capacity that modern culture leaves undertrained. Longevity, in this view, is not only years added; it is agency preserved.

We do not need to romanticize discomfort to learn from it. Comfort has its place, and recovery needs softness. But resilience grows when the body remembers how to respond. Breath, cold, and deliberate practice bring that memory back into daily life.

And where the blood flow goes everywhere, you feel good. Because you feel alive.

Wim's Wise Words

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

If you take one thing from this, take the practice seriously enough to make it simple. Do not turn breath and cold into a test of character. The point is not to prove you can suffer. The point is to meet pressure, stay present, and come back to yourself with more precision.

I would rather see you do two calm rounds every morning for thirty days than one heroic session you never repeat. Lie down. Breathe with attention. Pause after the exhale only while it stays clean. Then finish with a short cold shower, breathing slowly enough that your body learns the message: this is stress, and I can meet it.

Where I Would Start

Start before the day starts negotiating with you. Phone away. No music. No audience. Just the body, the breath, and a clear boundary. If the breathing makes you light-headed, stop. If you are in cold water, never combine it with breath holds. Respect keeps the ritual useful.

The first signal I look for is not intensity. It is recovery. Can you soften your face in the cold. Can you keep the exhale long. Can you step out feeling clear rather than conquered. That tells you more than the number of minutes. Adaptation comes from a precise dose, repeated with care.

This is also where contrast therapy needs maturity. None of this replaces sleep, food, walking, strength work, or honest rest. Cold can sharpen you. Breath can create distance. But if you use either one to override exhaustion, you are only giving stress a cleaner costume. Recovery remains the foundation.

If you want the wider frame, read Breath, Cold, and Autonomic Control next. It sits close to the heart of this work: simple inputs, repeated deliberately, changing the way you relate to your own nervous system.

The deeper practice is restraint. Cold is powerful because it is brief. Breath is powerful because it is conscious. You do not need to chase more. You need to become consistent enough to feel what changes when you stop reacting and start choosing.