Cold Exposure at Home: Wim Hof on Resilience | Vitruvian

Video·The Icons by Motiversity·8 min read·May 13, 2025

Wim Hof frames cold exposure, breathwork, and commitment as a practical route back to resilience, clarity, and the body's deeper capacity for recovery.

The Seeker Behind the Method

Wim Hof introduces his method through inquiry, not performance. Before the records, before the image of a man in shorts moving through ice and altitude, there is a quieter origin: a person asking what he is here to understand. The work begins with that question. It is less a spectacle than a search for contact with the body, the mind, and the force beneath habit.

He traces that search back to the beginning of his life. Born as a twin, in circumstances he describes as intense and formative, he speaks of an early imprint that drove him inward. The story is personal, but the pattern is familiar. We all carry moments that shape the way we seek safety, purpose, and strength.

At 17, the search found a direct form. Hof entered cold water when the surrounding belief was that such exposure was dangerous, even reckless. His experience was different. In the icy water, he did not describe panic first. He described groundedness, a wordless recognition, and a sensation of having arrived somewhere true.

I felt so much more grounded while being in that icy cold water

That encounter matters because it reframes cold exposure as more than endurance. The cold became a mirror. It gave him immediate feedback, stripped of language and theory, and asked for complete presence. In that stillness, the body became a place of discovery rather than a limit to overcome.

The three pillars emerged from lived experiment: cold, breath, and commitment. Hof did not present them as an abstract system built in advance. He returned to cold water, observed what changed, and followed the thread. This is the discipline beneath the method, a willingness to listen to direct experience and refine it into protocol.

Cold gave the first opening. Breath gave access. Commitment kept the practice alive long enough to become knowledge. Together, they form a practical architecture for resilience, one that begins with the body and asks the mind to become steady enough to follow.

▶ Watch on YouTube

View transcript

What's the Wimhof breathing method? It is about creating a deficit of oxygen is about creating a deficit of oxygen while the body is alkaline. And this is while the body is alkaline. And this is a biohack that makes us able to activate a biohack that makes us able to activate 100% of our brain. Was that something we 100% of our brain. Was that something we could do together right now? Yeah. Okay. could do together right now? Yeah. Okay. Think of one thing and that is I give it Think of one thing and that is I give it my best. Let it go. All it let it go. my best. Let it go. All it let it go. Stop and push up. No breathing. Go. 2 3 Stop and push up. No breathing. Go. 2 3 15 2 15 2 Wow. Wimhof is unlike anyone you've ever Wow. Wimhof is unlike anyone you've ever met. I am the Iceman. He's a man who's met. I am the Iceman. He's a man who's cracked the code on human performance cracked the code on human performance and is now showing the world how to do and is now showing the world how to do it too. He set 26 world record. This guy it too. He set 26 world record. This guy runs to the top of Everest in his runs to the top of Everest in his underwear and ran a marathon in the underwear and ran a marathon in the Arctic barefoot. What is the impact of Arctic barefoot. What is the impact of cold therapy for people? A cold therapy for people? A cardiovascular training through cardiovascular training through hormesis. A hormis is self-inflicted hormesis. A hormis is self-inflicted acute stressful exercise going into icy acute stressful exercise going into icy water. Brains the cardiovascular system water. Brains the cardiovascular system to be much more efficient, much more

to be much more efficient, much more better in transportation of blood and better in transportation of blood and lymph. Energy runs a lot better and lymph. Energy runs a lot better and there is so much more. And for people there is so much more. And for people who are into say depressions and or who are into say depressions and or cloudy and confused, it directly cloudy and confused, it directly straightens one up because the icon is a straightens one up because the icon is a show where we learn life lessons from show where we learn life lessons from those who may shape the icon in each of those who may shape the icon in each of us. And today we get to push the us. And today we get to push the boundaries of human limits. We actually boundaries of human limits. We actually are built to being able to do so much are built to being able to do so much more than we think. Understand? more than we think. Understand? Cardiovascular problems in the world is Cardiovascular problems in the world is killer number one. And performance. They killer number one. And performance. They asked me, can you do this? Can you do asked me, can you do this? Can you do that? I could do it all. The bottom line that? I could do it all. The bottom line is every seeker becomes a finder. is every seeker becomes a finder. Wimhof, welcome to the show. Thanks for Wimhof, welcome to the show. Thanks for watching this interview on the icons. watching this interview on the icons. One of the things that caught my One of the things that caught my attention is that 97% of people who are attention is that 97% of people who are watching our videos aren't subscribed. watching our videos aren't subscribed. So, if that's you, I'd encourage you to So, if that's you, I'd encourage you to just click that button. When I actually just click that button. When I actually found that out and said that in the found that out and said that in the office today, someone in our office office today, someone in our office gasped like like a real gasp. And so if

gasped like like a real gasp. And so if you're interested in learning from the you're interested in learning from the true icons, people who've had success true icons, people who've had success over time and trying to figure out how over time and trying to figure out how to apply that to your own life and doing to apply that to your own life and doing it in a way that's a little bit it in a way that's a little bit motivational, that's why you'd want to motivational, that's why you'd want to keep watching this show. Again, thanks keep watching this show. Again, thanks for watching. Wimhof, for those of you for watching. Wimhof, for those of you who are new to your extraordinary work, who are new to your extraordinary work, how do you describe what you do? Every how do you describe what you do? Every seeker becomes a seeker becomes a finder. I was seeking why am I here? finder. I was seeking why am I here? What am I doing? and not according to What am I doing? and not according to school and career but to myself. A deep school and career but to myself. A deep understanding of myself has been the understanding of myself has been the driver making me able to go into that driver making me able to go into that search and find discover the excitement search and find discover the excitement of life as a as my companion. And every of life as a as my companion. And every time I took that companion with me, I I time I took that companion with me, I I came to surprising discoveries of what I came to surprising discoveries of what I am, who I am, and what I can do. I I

am, who I am, and what I can do. I I find that fascinating to hear how you find that fascinating to hear how you describe that cuz I, you know, most describe that cuz I, you know, most people know your story through the people know your story through the amazing feats that you do. But as I did amazing feats that you do. But as I did more research, it sounds like where this more research, it sounds like where this started was a real exploration of life. started was a real exploration of life. And it just brought you to cold therapy. And it just brought you to cold therapy. It brought you to breathing. It brought It brought you to breathing. It brought you to this commitment and mindset you to this commitment and mindset stuff. And it feels like my stuff. And it feels like my understanding is that those are the understanding is that those are the three pillars you really focus on. Cold three pillars you really focus on. Cold therapy, breathing and commitment. Why therapy, breathing and commitment. Why are those the three pillars? I became a are those the three pillars? I became a seeker who became becomes a finder. If seeker who became becomes a finder. If you try to seek you try to seek something then that is besides of what something then that is besides of what is written what what is known you you is written what what is known you you you you you get into the drive and my drive came you get into the drive and my drive came from my birth and my birth was my mother from my birth and my birth was my mother invocating oh oh God make this invocating oh oh God make this child alive let him be born alive I will child alive let him be born alive I will make him a missionary and there was the

make him a missionary and there was the cold in the cold of the hole almost cold in the cold of the hole almost suffocated I was born that got tattooed suffocated I was born that got tattooed on my soul on my DNA and later in life I on my soul on my DNA and later in life I get this hunch I want to seek and find get this hunch I want to seek and find what is in the depth of myself and then what is in the depth of myself and then I found the coal finally at 17 age 17 I I found the coal finally at 17 age 17 I went in and everybody was saying the went in and everybody was saying the cold is dangerous is lethal. Uh you cold is dangerous is lethal. Uh you should not go into it. Uh uh it's crazy should not go into it. Uh uh it's crazy to do it and all. That was the to do it and all. That was the concept. But I went in and I didn't did concept. But I went in and I didn't did not feel any danger. I did not feel any not feel any danger. I did not feel any craziness. I felt so much more grounded craziness. I felt so much more grounded while being in that icy cold water that while being in that icy cold water that I that there I had found this is it. I that there I had found this is it. This is it without words. So that This is it without words. So that feeling I was looking for. And then a a

feeling I was looking for. And then a a time after I found by regularly coming time after I found by regularly coming back to the cold water that if I did back to the cold water that if I did slow breathing, deep breathing, slow slow breathing, deep breathing, slow deep breathing, not deep breathing, not hyperventilation, slow deep breathing. I hyperventilation, slow deep breathing. I could stay longer in the water. That could stay longer in the water. That means your body must get stronger means your body must get stronger through deeper breathing being able to through deeper breathing being able to go in freezing water go in freezing water longer. So I began to investigate and do longer. So I began to investigate and do more research more research uh naturally physically with myself uh naturally physically with myself experimenting with my body and with my experimenting with my body and with my mind and with the breath. And soon after mind and with the breath. And soon after uh I started to do the breathing uh this uh I started to do the breathing uh this deep breathing also at home a part of deep breathing also at home a part of the call because by then I already knew

the call because by then I already knew it makes me it makes me stronger. So let it be now without cold stronger. So let it be now without cold water. And then I saw all the nervous water. And then I saw all the nervous system, all the lights, all the chakras, system, all the lights, all the chakras, all all the esoteric disciplined uh all all the esoteric disciplined uh results I had read in the books but results I had read in the books but never never experienced. And from there uh my experienced. And from there uh my mindset mindset was every seeker becomes a finder. I I was every seeker becomes a finder. I I had found something so had found something so profound. I stuck to it. And when you profound. I stuck to it. And when you stick to it and you get into those stick to it and you get into those disciplines, you automatically get a disciplines, you automatically get a mindset. And that mindset becomes really mindset. And that mindset becomes really strong being able to go voluntarily into strong being able to go voluntarily into the depth of the the depth of the body through using only the body through using only the mind because I constantly I was mind because I constantly I was mirroring myself in harsh nature and I

mirroring myself in harsh nature and I could do many many challenges. stay all could do many many challenges. stay all night outside in a shorts in wintertime night outside in a shorts in wintertime in freezing temperatures or climb a in freezing temperatures or climb a mountain barefoot. mountain barefoot. uh 25 years later when I came across the uh 25 years later when I came across the television they asked me can you do this television they asked me can you do this can you do that I could do it all 26 can you do that I could do it all 26 world records and many more challenges world records and many more challenges the thing is the bottom line is every the thing is the bottom line is every seeker becomes a finder and it's not seeker becomes a finder and it's not necessarily about the cold or the deep necessarily about the cold or the deep breathing yet I think deep breathing breathing yet I think deep breathing everybody is everybody is breathing so breathing so everybody is able to access into their everybody is able to access into their deep physiology and have a much better deep physiology and have a much better hold over their physiology and emotion. hold over their physiology and emotion. So I found that besides of the So I found that besides of the performance abilities which grew and

performance abilities which grew and grew and grew and I was doing world grew and grew and I was doing world records one after the other and then records one after the other and then science came in and then they confronted science came in and then they confronted me with problems they have or me with problems they have or physiological statements of what humans physiological statements of what humans are capable of and I was just breaking are capable of and I was just breaking them all. them all. So that is where the mindset being So that is where the mindset being motivational being motivational being motion keep the mind on moving keep the motion keep the mind on moving keep the mind on finding cuz the seeker becomes mind on finding cuz the seeker becomes the the finder and it's incredible what you can finder and it's incredible what you can find within find within yourself. It's amazing. It's much more yourself. It's amazing. It's much more than we think. It is amazing. And I find than we think. It is amazing. And I find I mean what was interesting you know I mean what was interesting you know asking that question of like how did you asking that question of like how did you find these three pillars of your work find these three pillars of your work and there's so many pieces of this I and there's so many pieces of this I want to go into you went right back to want to go into you went right back to the start. I mean you went back to being the start. I mean you went back to being born and the the trauma that came out

born and the the trauma that came out and my understanding is that you were and my understanding is that you were born as a twin but they didn't know that born as a twin but they didn't know that you were in in your mom. So first baby you were in in your mom. So first baby came out. Exactly. And and so from that came out. Exactly. And and so from that moment and then this this drive to be a moment and then this this drive to be a seeker that then becomes a finder and it seeker that then becomes a finder and it feels like science is now catching up to feels like science is now catching up to all the things that you've discovered all the things that you've discovered within yourself and it's led to these within yourself and it's led to these amazing feats. I mean I I mean I'll just amazing feats. I mean I I mean I'll just read out a couple. You climb Mount read out a couple. You climb Mount Kilimanjaro in shorts running a half Kilimanjaro in shorts running a half marathon in the Arctic Circle while marathon in the Arctic Circle while barefoot standing in a container covered barefoot standing in a container covered in ice cubes for 112 minutes. I mean in ice cubes for 112 minutes. I mean it's unbelievable. And I was wondering it's unbelievable. And I was wondering how much of those feats is you just how much of those feats is you just being an incredible athlete versus you being an incredible athlete versus you being a master of these techniques. Oh being a master of these techniques. Oh yeah. No, it's not neither one or the yeah. No, it's not neither one or the other. I'm not an athlete. I'm not a other. I'm not an athlete. I'm not a incredible master of anything. Uh but I incredible master of anything. Uh but I am a seeker and a seeker fights. And am a seeker and a seeker fights. And what I want to find is my soul. What I what I want to find is my soul. What I want to find is my purpose. And I use

want to find is my purpose. And I use any any any uh uh element of nature to any any any uh uh element of nature to mirror myself to sharpen my mind to get mirror myself to sharpen my mind to get access to my own uh ability to express access to my own uh ability to express my soul and to have a hold over my my soul and to have a hold over my emotions and go for the best. Wow. I emotions and go for the best. Wow. I mean I I think I I think a lot of people mean I I think I I think a lot of people just heard that. I just heard that too. just heard that. I just heard that too. I mean my assumption coming into that I mean my assumption coming into that question of of you know one or the other question of of you know one or the other and you saying you know really this has and you saying you know really this has just been a natural experience of really just been a natural experience of really trying to figure out how do I live my trying to figure out how do I live my life? How do I find my purpose? How do I life? How do I find my purpose? How do I and and using nature or experience or and and using nature or experience or whatever you can run into to be your whatever you can run into to be your experiments? Is that is that a fair way experiments? Is that is that a fair way to see it? Yes, absolutely. And anybody to see it? Yes, absolutely. And anybody has the same ability. has the same ability. So make your life incredible, incredibly So make your life incredible, incredibly exciting because exciting it is once you exciting because exciting it is once you become a become a seeker a seeking. It's the journey. The

seeker a seeking. It's the journey. The journey wherein I uncovered and unfolded journey wherein I uncovered and unfolded so many so-called paradigms not to be so many so-called paradigms not to be true that we are able to do so much more true that we are able to do so much more that we are actually withheld from our that we are actually withheld from our own own soul to serve a system that is not soul to serve a system that is not necessarily serving us. So recently we did a study with 500 people and it's submitted to Nature you people and it's submitted to Nature you know the the the scientific magazine and know the the the scientific magazine and there uh it is now it's almost going to there uh it is now it's almost going to be published and we show with this be published and we show with this method being able method being able uh compared to mindfulness and uh compared to mindfulness and meditation to battle stress a whole lot meditation to battle stress a whole lot better. A lot more stress resilience, better. A lot more stress resilience, lot less stress experience and a much

lot less stress experience and a much higher cognitive awareness compared to higher cognitive awareness compared to meditation and mindfulness. And that is meditation and mindfulness. And that is something they use in a corporate world something they use in a corporate world to battle stress. to battle stress. So if the productivity goes better So if the productivity goes better because of a higher stress resilience because of a higher stress resilience and a higher cognitive awareness and a higher cognitive awareness compared to the stress tools we got now compared to the stress tools we got now which is mindfulness and meditation then which is mindfulness and meditation then a this is the way I get into the world a this is the way I get into the world or the corporate world even the or the corporate world even the materialistic world but you know what materialistic world but you know what Tyler and what we bring is happiness and Tyler and what we bring is happiness and you happiness strength and health you you happiness strength and health you get into yourself. You get into get into yourself. You get into something that is more worth than any something that is more worth than any money is able to give. So besides of the money is able to give. So besides of the productivity becoming better, the productivity becoming better, the effectivity uh becoming better, the effectivity uh becoming better, the awareness in cognitive awareness uh

awareness in cognitive awareness uh becoming better, you get a hold of who becoming better, you get a hold of who you are and what you are and that you are and what you are and that is you can't pay that. You can't buy it. is you can't pay that. You can't buy it. It is the most wealthiest thing you can It is the most wealthiest thing you can ever possess within yourself. And so we ever possess within yourself. And so we bring people back to their core which is bring people back to their core which is it's the diamond. It's the gold. It's it's the diamond. It's the gold. It's more than anything. Once you touch that more than anything. Once you touch that then you start to understand what then you start to understand what unconditional love and power really unconditional love and power really means. that actually if we cool down a means. that actually if we cool down a little then suddenly we are able to little then suddenly we are able to experience that the the grace of life experience that the the grace of life itself and it's all the time there only itself and it's all the time there only we are too much over we are too much over there and so we bring this down in there and so we bring this down in control to the control to the depth to the present moment

depth to the present moment and and if so imagine I'm somebody who's and and if so imagine I'm somebody who's wanting to get back to my core and I'm a wanting to get back to my core and I'm a seeker and I've discovered you and I'm seeker and I've discovered you and I'm starting to learn about this stuff that starting to learn about this stuff that sounds sounds extraordinary. Where would you have me extraordinary. Where would you have me start? Imagine I'm I'm a new seeker, a start? Imagine I'm I'm a new seeker, a new learner. What's the first thing we new learner. What's the first thing we do together? Oh, that's very simple. do together? Oh, that's very simple. First, we talk and we say, "Hey, you First, we talk and we say, "Hey, you really want to go to the depth of really want to go to the depth of yourself? Is that so? Are you really yourself? Is that so? Are you really there?" It is because then you have a there?" It is because then you have a mindset then you have a mindset that is mindset then you have a mindset that is able to let go if you hold on then how able to let go if you hold on then how can you find something else. can you find something else. So first we have an open conversation So first we have an open conversation and then and that only takes 5 minutes and then and that only takes 5 minutes and then I say okay you know what let's and then I say okay you know what let's go past the conditioned mind and body go past the conditioned mind and body which is very much related and tied to a which is very much related and tied to a conditioned pattern of breathing. So we

conditioned pattern of breathing. So we go into deeper breathing and learn to go into deeper breathing and learn to manipulate the pH levels the manipulate the pH levels the biochemistry in the body uh further than biochemistry in the body uh further than the biochemistry of a conditioned body the biochemistry of a conditioned body and mind and mind is by which you open up and get is by which you open up and get sensations coming from the depth of sensations coming from the depth of yourself to the surface and then you yourself to the surface and then you decide if you want to go on yes or no. decide if you want to go on yes or no. Most of the people or actually all the Most of the people or actually all the people I met they all uh after that keep people I met they all uh after that keep on going they implement it in their on going they implement it in their lives and that's it. So I do not lives and that's it. So I do not convince people through speech I uh convince people through speech I uh convince people by uh them doing it convince people by uh them doing it themselves and that is the best themselves and that is the best motivation you they can find within. So motivation you they can find within. So it sounds like I mean five minutes to it sounds like I mean five minutes to get somebody to that place of being get somebody to that place of being willing to let go of their conditioning willing to let go of their conditioning to embrace a new

to embrace a new exploration. How does that I mean is exploration. How does that I mean is that is that just a central question that is that just a central question that that you're able to ask or what that that you're able to ask or what allows people to kind of be ready for it allows people to kind of be ready for it in that moment? It's very simple Tyler. in that moment? It's very simple Tyler. It doesn't take longer. It takes a It doesn't take longer. It takes a motive. When I was the last time I motive. When I was the last time I climbed to Kilimanjaro with a group of climbed to Kilimanjaro with a group of people, every time I did it faster. In people, every time I did it faster. In the last the last group, I had a person, the oldest person group, I had a person, the oldest person was 76 years old and he had never was 76 years old and he had never climbed a climbed a mountain and he was suffering from limes mountain and he was suffering from limes disease and he had so he had no disease and he had so he had no experience therein and we were going to experience therein and we were going to do that do that mountain in uh less than two days. Say mountain in uh less than two days. Say in the end it was 31 hours. 31 hours. in the end it was 31 hours. 31 hours. Wow. But this is a mountain that can Wow. But this is a mountain that can only be done normally on average between only be done normally on average between 5 and 9 5 and 9 days. 5 and 9 days is like 120 uh hours

days. 5 and 9 days is like 120 uh hours to uh over the 200 hours. And you did it to uh over the 200 hours. And you did it in 31. This was 31 hours. Wow. And then in 31. This was 31 hours. Wow. And then that that's because of acclimatization that that's because of acclimatization loss, you know, physiological loss. uh loss, you know, physiological loss. uh and uh uh so you can't do this normally and uh uh so you can't do this normally as people as people say within 31 hours especially when the say within 31 hours especially when the person is suffering from lime's disease person is suffering from lime's disease which is a debilitating uh uh uh disease which is a debilitating uh uh uh disease and uh a no form uh experience in and uh a no form uh experience in mountaineering and yeah just 76 years mountaineering and yeah just 76 years old and that is short because between 5 old and that is short because between 5 and 9 days normally it's done only 40% and 9 days normally it's done only 40% summit 40 of the 5 to 9 days fully summit 40 of the 5 to 9 days fully dressed cuz it's very dressed cuz it's very cold. So this man did it in a short in

cold. So this man did it in a short in 31 hours with limes disease with no 31 hours with limes disease with no experience in mountaineering and he did experience in mountaineering and he did it 31 hours and he was 76 years old. The it 31 hours and he was 76 years old. The first thing when he asked me can I join first thing when he asked me can I join this group I really want to then I saw this group I really want to then I saw his soul his motivation in his eyes and his soul his motivation in his eyes and then I said yes you then I said yes you can and that is what it takes can and that is what it takes motivational comes from the person motivational comes from the person itself if that is present we are able to itself if that is present we are able to do extraordinary things and I've been do extraordinary things and I've been proving this over and over and over and proving this over and over and over and over again. I get people of 80 years over again. I get people of 80 years here in Poland and they in five days here in Poland and they in five days they climbed a mountain in their shorts they climbed a mountain in their shorts and freezing temperatures for hours on and freezing temperatures for hours on end in end in short and they feel great. So this goes

short and they feel great. So this goes past the conditioned mind and body as we past the conditioned mind and body as we know it and this should be known to all know it and this should be known to all the people in the world that we actually the people in the world that we actually are built to being able to do so much are built to being able to do so much more than we think. Learn to shut down more than we think. Learn to shut down the thinking and go to your being. Be the thinking and go to your being. Be motivated to find the depth of yourself. motivated to find the depth of yourself. And that is what I made accessible when And that is what I made accessible when I started my journey by first finding it I started my journey by first finding it in myself. Not in the books, in myself, in myself. Not in the books, in myself, mirroring with physically freezing mirroring with physically freezing water, then separating it into uh water, then separating it into uh breathing exercises who had proven breathing exercises who had proven themselves uh to make me stronger in themselves uh to make me stronger in cold water. That is not lying. That is cold water. That is not lying. That is real. And then I did that apart and I real. And then I did that apart and I saw the most amazing things within my saw the most amazing things within my body and my nervous system. And then of

body and my nervous system. And then of course follows a course follows a commitment that follows a mindset that commitment that follows a mindset that follows a open itinerary inside interior follows a open itinerary inside interior that wants to seek even more. Why? that wants to seek even more. Why? Because I have the right to know what is Because I have the right to know what is my soul, why am I here for? And what can my soul, why am I here for? And what can I do? And those questions it feels like, I do? And those questions it feels like, you know, when you're talking about you know, when you're talking about where does this start? I think so many where does this start? I think so many people are drawn to those core questions people are drawn to those core questions that just feel like they're ever present that just feel like they're ever present and and we can mask them, but at the end and and we can mask them, but at the end of the day, they're going to find a way of the day, they're going to find a way to show up again. And so that that to show up again. And so that that ability to let go of the conditioned ability to let go of the conditioned mind seems so so core to this and then mind seems so so core to this and then it also you talk about the the cold it also you talk about the the cold treatment and how cold therapy has shown treatment and how cold therapy has shown up. What is the impact of cold therapy up. What is the impact of cold therapy for people? This message has gone so for people? This message has gone so viral and now it is going to billions of viral and now it is going to billions of people. That that is what is that? That people. That that is what is that? That is a motion unstoppable motion. It it's

is a motion unstoppable motion. It it's being motivated from within with being motivated from within with something that really works. A something that really works. A cardiovascular cardiovascular uh uh training through hormesis. A uh uh training through hormesis. A hormis is self-inflicted acute stressful hormis is self-inflicted acute stressful exercise going into icy water. brains, exercise going into icy water. brains, the cardiovascular system to be much the cardiovascular system to be much more efficient, much more uh better in more efficient, much more uh better in transportation of uh blood and transportation of uh blood and lymph by which all the energy runs a lot lymph by which all the energy runs a lot better and the healing uh properties of better and the healing uh properties of our body body are uh being uh uh fueled our body body are uh being uh uh fueled much better. The plasticity, the much better. The plasticity, the neuroplasticity all and there is so much neuroplasticity all and there is so much more there. It resets our brain. And for more there. It resets our brain. And for people who are into you say depressions people who are into you say depressions and or cloudy and confused, it directly

and or cloudy and confused, it directly straightens one up because the dopamine straightens one up because the dopamine production goes up like production goes up like cocaine. cocaine. Cocaine is 250% Cocaine is 250% more dopamine with this and it works one more dopamine with this and it works one hour. But this called a good hour. But this called a good icebath makes the uh dopamine goes up icebath makes the uh dopamine goes up neurotransmitters connecting neurotransmitters connecting neurotransmitters creating flow in the neurotransmitters creating flow in the body uh by which you feel body uh by which you feel good uh good uh ignites the good feeling as cocaine but ignites the good feeling as cocaine but then 3 then 3 hours. So get high on your own supply. hours. So get high on your own supply. Besides cardiovascular problems in the Besides cardiovascular problems in the world is killer number one. We tackle it world is killer number one. We tackle it with that. In in prep for this with that. In in prep for this interview, I was on the coast. We live interview, I was on the coast. We live in a landlock part of Canada. And so I in a landlock part of Canada. And so I was on the coast and decided I was going was on the coast and decided I was going to get into the Pacific Ocean up in

to get into the Pacific Ocean up in northern Canada for the first time. Not northern Canada for the first time. Not northern, southern Canada. Uh and the northern, southern Canada. Uh and the water was 7° so not ice but but cold for water was 7° so not ice but but cold for me. And it was the first time and I was me. And it was the first time and I was terrified. And so I went into this terrified. And so I went into this experience trying to think of what would experience trying to think of what would it feel like to put my my body in this it feel like to put my my body in this state. And I did find the most state. And I did find the most extraordinary thing happened. A I went extraordinary thing happened. A I went from being terrified to not being from being terrified to not being terrified. But it brought the whole terrified. But it brought the whole world so present. You know, you're not world so present. You know, you're not thinking about other things and and it thinking about other things and and it forces you to deal with breath because forces you to deal with breath because it takes it away if you're not prepared it takes it away if you're not prepared for it. And and these were just my first for it. And and these were just my first experiences with it. H how how would experiences with it. H how how would somebody start if they don't have a cold somebody start if they don't have a cold tub in their basement? What would they tub in their basement? What would they do? Cold shower. 15 seconds. 15 seconds. do? Cold shower. 15 seconds. 15 seconds. 15 seconds. Then 30 every day a little 15 seconds. Then 30 every day a little bit more because we alienated from the bit more because we alienated from the right cardiovascular condition. Uh all right cardiovascular condition. Uh all the veins and arteries they are flexible the veins and arteries they are flexible but they have become quite rigid because

but they have become quite rigid because they don't contract and dilate as much. they don't contract and dilate as much. And like any muscle, you got to train it And like any muscle, you got to train it to make it bigger, to make it stronger. to make it bigger, to make it stronger. It's a It's a antagonism. antagonism. Dilotation, dilation, contraction, Dilotation, dilation, contraction, dilation, contraction. That is by that dilation, contraction. That is by that is what is trained by going into a cold is what is trained by going into a cold shower. uh 15 seconds and then uh 30 shower. uh 15 seconds and then uh 30 seconds or 45 up to 2 minutes and then seconds or 45 up to 2 minutes and then you are quite ready to go outside in you are quite ready to go outside in winter time to go a couple of minutes winter time to go a couple of minutes into icy water. That is for safety that into icy water. That is for safety that I'm saying it. Yeah. But I've seen I'm saying it. Yeah. But I've seen people doing this from the scratch. I people doing this from the scratch. I got people who come to my sessions in a got people who come to my sessions in a weekend, never been in a uh in icy water weekend, never been in a uh in icy water and within one weekend 10 minutes. Wow. and within one weekend 10 minutes. Wow. Wow. You see that is by creating the Wow. You see that is by creating the right

right mindset because in in nature actually mindset because in in nature actually because we don't live in nature directly because we don't live in nature directly anymore but in nature you should be anymore but in nature you should be ready when you see there is danger. ready when you see there is danger. So that readiness we cannot exert to our So that readiness we cannot exert to our bodies anymore. We are too conditioned bodies anymore. We are too conditioned in our comfort zone kind of behavior and in our comfort zone kind of behavior and we are able to live within that zone but we are able to live within that zone but not live in nature anymore. And when you not live in nature anymore. And when you go into the icy water and all then you go into the icy water and all then you get back into your malian get back into your malian nature which is quite incredible when nature which is quite incredible when you feel it as you just explained. you feel it as you just explained. So part of that mamalian nature is the So part of that mamalian nature is the is the immune system is the healing is the immune system is the healing property of of yourself. A bear or a property of of yourself. A bear or a deer doesn't go to hospital. They heal deer doesn't go to hospital. They heal themselves. They know how to it just themselves. They know how to it just works because they are constantly uh

works because they are constantly uh stimulated and exposed to natural stimulated and exposed to natural elements not us. And therefore their elements not us. And therefore their immune system is ready. So when you go immune system is ready. So when you go into cold water, your mamalian nature into cold water, your mamalian nature gets back into full flow and with that gets back into full flow and with that the immune system with that you good the immune system with that you good feeling, strong, present feeling, sharp, feeling, strong, present feeling, sharp, sharpness, unconditional power of life. sharpness, unconditional power of life. I mean, it's amazing to hear you I mean, it's amazing to hear you describe this. I mean, you've obviously describe this. I mean, you've obviously done this with thousands of people uh done this with thousands of people uh and and inspired millions of people and and inspired millions of people around the world to do it. But I I was around the world to do it. But I I was terrified to go in. I did it with my mom terrified to go in. I did it with my mom who's been doing it a few times. And I who's been doing it a few times. And I remember saying to her after, we were remember saying to her after, we were both doing it. I wanted to be by both doing it. I wanted to be by somebody and she wanted to be by somebody and she wanted to be by somebody just for some safety. But I somebody just for some safety. But I remember saying after it's made me feel remember saying after it's made me feel so much more connected to nature. Just so much more connected to nature. Just this 3 minutes in the ocean. Wow. Yeah. this 3 minutes in the ocean. Wow. Yeah. It's it's it's it does. It's find it It's it's it's it does. It's find it finds a way. Says it all, Tyler. It says

finds a way. Says it all, Tyler. It says it all. That's we don't have to make big it all. That's we don't have to make big stories about it. You just feel closer stories about it. You just feel closer to nature. That's who we are. We are to nature. That's who we are. We are nature. We uh ruminate too much in our nature. We uh ruminate too much in our heads. We live accordingly in an heads. We live accordingly in an extension of what we have in our head, extension of what we have in our head, our thought, not in our senses, our our thought, not in our senses, our mamalian brain which is activated when mamalian brain which is activated when you go into the cold water. And not only you go into the cold water. And not only the mamalian brain also the brain stem the mamalian brain also the brain stem the the reptilian brain which is about the the reptilian brain which is about unconditional unconditional uh life unconditional the purpose of uh life unconditional the purpose of life is to life is to live that is coming from that area and live that is coming from that area and that is only going to be uh coming to that is only going to be uh coming to the surface if you expose yourself by

the surface if you expose yourself by which the brain stem is being activated. which the brain stem is being activated. There's cold water. Cold water. We don't There's cold water. Cold water. We don't have to think about existentialism, have to think about existentialism, philosophies, Plato, this and that, all philosophies, Plato, this and that, all that overboard. All those book go that overboard. All those book go overboard when you feel the experience overboard when you feel the experience and that is by going into cold water and and that is by going into cold water and that it should be investigated so much that it should be investigated so much more. But this will be the future where more. But this will be the future where people take back and uh their health, people take back and uh their health, happiness, and strength the way nature happiness, and strength the way nature meant it to be. Wow. Very simple. It it meant it to be. Wow. Very simple. It it it it was simple. I I it's it's really I it it was simple. I I it's it's really I mean just this last few days of mean just this last few days of experience and and I wanted to thank you experience and and I wanted to thank you for inspiring that uh experience for me for inspiring that uh experience for me and I feel like thank you for saying and I feel like thank you for saying that and share it. Yeah. Yeah. And and that and share it. Yeah. Yeah. And and my hope would be that that you know in a my hope would be that that you know in a way that feels safe for those you know

way that feels safe for those you know 15 seconds in a cold shower to start but 15 seconds in a cold shower to start but that that more and more people seek that that more and more people seek because it it does start a journey of because it it does start a journey of exploration and and that's on the cold exploration and and that's on the cold side. You've also done extraordinary side. You've also done extraordinary work with breath. Can you describe the work with breath. Can you describe the power of breath and and why and and how power of breath and and why and and how you do breath work? For example, a you do breath work? For example, a couple of weeks ago, I was with the couple of weeks ago, I was with the Gazin Gazin people, war people, war victims, and they have victims, and they have trauma. There is nothing that can help trauma. There is nothing that can help them. So deeply rooted, so deeply them. So deeply rooted, so deeply impacted. And then I showed them these impacted. And then I showed them these breathing breathing techniques. And these breathing techniques. And these breathing techniques are able to go past what we techniques are able to go past what we normally feel, understand, and are able normally feel, understand, and are able to process. This goes deeper and to process. This goes deeper and suddenly if you are able to go deeper suddenly if you are able to go deeper then you go to the stored up uh trauma then you go to the stored up uh trauma deeply hidden in the body. That is the

deeply hidden in the body. That is the functionality of trauma is to be stored functionality of trauma is to be stored outside of your normal outside of your normal functioning. It's logical otherwise you functioning. It's logical otherwise you cannot function anymore and you will cannot function anymore and you will deal with that later. only we have no deal with that later. only we have no means to get there even when it is means to get there even when it is later. And now this breathing is able to later. And now this breathing is able to go past the mind and body connection, go past the mind and body connection, mind and body conditioning. It's able to mind and body conditioning. It's able to go into the depth of the body and go into the depth of the body and naturally it comes loose and then people naturally it comes loose and then people suddenly are able not to forget but to suddenly are able not to forget but to process to feel okay in the moment again process to feel okay in the moment again without having to process some blockages without having to process some blockages or inhibitions or fears. It's all or inhibitions or fears. It's all neurological biochemical. It's real. So neurological biochemical. It's real. So when it releases through doing the when it releases through doing the breathing techniques and that's that is

breathing techniques and that's that is profound because then it's not only uh profound because then it's not only uh uh for war victims but mostly for uh for war victims but mostly for anybody who is uh suffering from trauma anybody who is uh suffering from trauma or fears or inhibitions. Now we found a or fears or inhibitions. Now we found a way that is very helpful for any human way that is very helpful for any human uh physiology in the world because we uh physiology in the world because we all suffer from trauma and sometimes all suffer from trauma and sometimes called complex trauma. The other one is called complex trauma. The other one is called uh shock trauma. The other one is called uh shock trauma. The other one is called generational trauma. Whatever called generational trauma. Whatever name it has, it is outside of our normal name it has, it is outside of our normal functionality. functionality. And are we able to get there through the And are we able to get there through the breathing? We are. So we are able to breathing? We are. So we are able to process what needs to be processed when process what needs to be processed when we have the time to to do that. By which we have the time to to do that. By which we feel light again, nice again, okay,

we feel light again, nice again, okay, without internal without internal whatsoever. It's garbage. It's a garbage whatsoever. It's garbage. It's a garbage stinks in a while. And it comes up and stinks in a while. And it comes up and it molests your life. the quality of it molests your life. the quality of your life and you don't know how to get your life and you don't know how to get that breathing. I've never heard of it that breathing. I've never heard of it that way. I the the first thing that that way. I the the first thing that comes to mind I mean thanks for sharing comes to mind I mean thanks for sharing about going to Gaza and and that about going to Gaza and and that work. I I wonder does it always release work. I I wonder does it always release in a way that we can deal with it or in a way that we can deal with it or does sometimes it get released in a way does sometimes it get released in a way where you know I can imagine traumas where you know I can imagine traumas coming to the surface that are really coming to the surface that are really hard for people to deal with. Does hard for people to deal with. Does breathing allow you to do it positively? breathing allow you to do it positively? Absolutely. Absolutely. And this uh I'm Absolutely. Absolutely. And this uh I'm I'm talking to the best neurologists and I'm talking to the best neurologists and neuroscientists about this. This needs neuroscientists about this. This needs to be implemented to people with PTSD. I to be implemented to people with PTSD. I just lately did a study with a emotional just lately did a study with a emotional release for people with PTSD, divorces, release for people with PTSD, divorces, death in the family, uh sons died and

death in the family, uh sons died and and within one afternoon they felt and within one afternoon they felt absolute deep relief. It's science absolute deep relief. It's science science. We did it scientifically uh science. We did it scientifically uh with 26 people just in one afternoon with 26 people just in one afternoon just just breathe. So the body really wants to breathe. So the body really wants to release what is what should not be in release what is what should not be in the body but what is stored up only we the body but what is stored up only we had no means to get there and then we had no means to get there and then we carry this all our lives and we don't carry this all our lives and we don't process it by which it in the end it process it by which it in the end it deregulates our quality of life. It deregulates our quality of life. It comes at the and it will way past and comes at the and it will way past and it's not nice. So what I bring through it's not nice. So what I bring through going into the going into the cold, cultivating a breathing that makes cold, cultivating a breathing that makes me stronger in icy water that must be me stronger in icy water that must be strong and that I separated. And then I

strong and that I separated. And then I found wow lives the nervous system found wow lives the nervous system amazing what I can see and feel amazing amazing what I can see and feel amazing so so deep and then I started to work with deep and then I started to work with people. I told people and suddenly they people. I told people and suddenly they felt so much better. Suddenly they came felt so much better. Suddenly they came and revealed anything that had bothered and revealed anything that had bothered them since ever. But they kept it secret them since ever. But they kept it secret because nobody wants to uh look like because nobody wants to uh look like we but if they have the power to release we but if they have the power to release it then suddenly it's able to be shared. it then suddenly it's able to be shared. And we don't do this in humanity And we don't do this in humanity anymore. So that is a part of my seeking anymore. So that is a part of my seeking my finding the deeper soul of who we are my finding the deeper soul of who we are and what we are and it should be that we and what we are and it should be that we are able to share our are able to share our vulnerabilities and through doing this vulnerabilities and through doing this these breathing techniques which I'm these breathing techniques which I'm sharing with neuroscientists and even

sharing with neuroscientists and even the Catholic church now they come and the Catholic church now they come and they see this as a asic discipline that they see this as a asic discipline that brings the providence of God directly brings the providence of God directly back here and now. We are clean back here and now. We are clean uh beings instead of being full of uh beings instead of being full of garbage and we don't know how to process garbage and we don't know how to process it. And in the meanwhile, we need to it. And in the meanwhile, we need to produce in a system uh to make money and produce in a system uh to make money and overlook in an overdrive of overlook in an overdrive of adrenaline and and neglect who we are in adrenaline and and neglect who we are in the depths. that should not be there. So the depths. that should not be there. So I'm working with these neuroscientists I'm working with these neuroscientists but it takes time. Why? Because this but it takes time. Why? Because this doesn't make money. It only brings doesn't make money. It only brings happiness, stress, happiness, uh health happiness, stress, happiness, uh health and uh strength uh to the people. That and uh strength uh to the people. That is all.

is all. That is what I do. So uh how that goes. That is what I do. So uh how that goes. I'm I'm happy to be here on the podcast I'm I'm happy to be here on the podcast to talk about it, but if you you guys to talk about it, but if you you guys also have contacts with universities, also have contacts with universities, etc. And if people are listening right etc. And if people are listening right now, hey man, prove me wrong because I now, hey man, prove me wrong because I think I got something good for anybody think I got something good for anybody who is listening and anybody out there who is listening and anybody out there who is needing who is needing it. It's none of mine. It's to be it. It's none of mine. It's to be shared. I share something that is good shared. I share something that is good that works was not in the books but it that works was not in the books but it should be in the books people should be should be in the books people should be able to read about it scientific able to read about it scientific evidence-based evidence-based proof besides of proof besides of that I'm doing a lot of science that I'm doing a lot of science uh and um yeah that that is ongoing uh uh and um yeah that that is ongoing uh but much too less I'm also doing music.

but much too less I'm also doing music. Nowadays, we I make music numbers. Yes. Nowadays, we I make music numbers. Yes. With the guitar music, traditional With the guitar music, traditional music, native music, all kinds of uh music, native music, all kinds of uh ways to express the soul cuz it's time ways to express the soul cuz it's time that we are getting into nature and that we are getting into nature and become one with nature with our mamalian become one with nature with our mamalian nature insight. Mamalia means care, nature insight. Mamalia means care, coziness, being together, sharing, coziness, being together, sharing, feeling together, empathy, uh trust, feeling together, empathy, uh trust, confidence. Those are the subcortical confidence. Those are the subcortical uh higher functioning of the brain. We uh higher functioning of the brain. We could not voluntarily enter through could not voluntarily enter through going into the cold and doing these going into the cold and doing these breathing exercise. Suddenly you learn breathing exercise. Suddenly you learn to go into the depth of your own brain. to go into the depth of your own brain. And with that trust comes confidence, uh And with that trust comes confidence, uh empathy, uh fantasy, creativity and all. empathy, uh fantasy, creativity and all. It's all there and I'm here just to

It's all there and I'm here just to share. That's a and for that I thank you share. That's a and for that I thank you to give me a platform. to give me a platform. Likewise. Um Whim, you you mentioned Likewise. Um Whim, you you mentioned that you've been sharing these that you've been sharing these techniques with the Catholic Church, you techniques with the Catholic Church, you know, groups that are in need. What are know, groups that are in need. What are the techniques? What's the Wimhof the techniques? What's the Wimhof breathing method? The whimmer breathing breathing method? The whimmer breathing method is about method is about creating a deficit while the body is creating a deficit while the body is alkaline. A deficit of oxygen while the alkaline. A deficit of oxygen while the body is alkaline. And this is a body is alkaline. And this is a biohack that makes us able to biohack that makes us able to activate 100% of our brain. No. And that activate 100% of our brain. No. And that means suddenly because we are doing it means suddenly because we are doing it we are connecting consciously with the we are connecting consciously with the central nervous system in the depth of central nervous system in the depth of the autonomic nervous system. So that the autonomic nervous system. So that means all the systems suddenly we are means all the systems suddenly we are connected by this biohack and I found connected by this biohack and I found the biohack once again in the cold

the biohack once again in the cold water doing the breathing made my body water doing the breathing made my body stronger. So that is an ability, a stronger. So that is an ability, a natural ability. So see if I can do it natural ability. So see if I can do it separately and I did. And then I I took separately and I did. And then I I took a bacteria injected where normally a bacteria injected where normally people become sick. I did not become people become sick. I did not become sick. Why? Because suddenly I was sick. Why? Because suddenly I was connected to the central nervous system connected to the central nervous system to the immune system in the depth. I had to the immune system in the depth. I had learned that is the way nature meant it learned that is the way nature meant it to be. So how the technique works is to be. So how the technique works is very very simple. You do 30 times uh deep simple. You do 30 times uh deep breathing on a couch on bed in bed breathing on a couch on bed in bed because you go really past your because you go really past your consciousness sometimes past your consciousness sometimes past your conditioned mind and body. So do it conditioned mind and body. So do it where it is safe because yeah you go where it is safe because yeah you go deep. You got to go deep to reset the

deep. You got to go deep to reset the body and mind in the body and mind in the depth. It's like a car. If if it has depth. It's like a car. If if it has never been used, hey, you got to do never been used, hey, you got to do this. You got to do and now it works this. You got to do and now it works again. Yeah. Then first you need to go again. Yeah. Then first you need to go to the garage. So now you need to go to to the garage. So now you need to go to a sofa or on bed safe. If you want to go a sofa or on bed safe. If you want to go into the depth, that means you will go into the depth, that means you will go past what you control. past what you control. So then it is very easy and very simple. So then it is very easy and very simple. If we do 30 times deep If we do 30 times deep breathing and the last a deep in inhale breathing and the last a deep in inhale and then an exhale and stop. Then and then an exhale and stop. Then because of this deep breathing we have because of this deep breathing we have become very alkaline. We blew off the become very alkaline. We blew off the carbon dioxide the CO2 and the CO2 uh carbon dioxide the CO2 and the CO2 uh level in the blood is breathing trigger. level in the blood is breathing trigger. Now the CO2 is very low. That means

Now the CO2 is very low. That means there is a long time that you don't feel there is a long time that you don't feel to breathe while the body is alkaline to breathe while the body is alkaline and alkalinity is the functionality of and alkalinity is the functionality of the body. So that is preserved. Yet in the body. So that is preserved. Yet in the brain stem, the brain stem which is the brain stem, the brain stem which is the uh bioparameter for oxygen, it says the uh bioparameter for oxygen, it says hey there's no oxygen anymore. But the hey there's no oxygen anymore. But the body is very alkaline. Nothing wrong body is very alkaline. Nothing wrong going on with the body. But then it going on with the body. But then it shoots from the brain stem, shoots from the brain stem, hypothalamus, pitutary gland, adrenal hypothalamus, pitutary gland, adrenal glands, the adrenal axis, twice as much glands, the adrenal axis, twice as much adrenaline than somebody who goes into adrenaline than somebody who goes into its first bungee jump ever. And this has its first bungee jump ever. And this has been compared by blood samples. They uh been compared by blood samples. They uh took blood uh from people doing the took blood uh from people doing the breathing and blood just before people breathing and blood just before people jumped into an

jumped into an abus attached to a rope and all of abus attached to a rope and all of course but they were and they were course but they were and they were chosen to have vertigo like chosen to have vertigo like fear. This is a group of people. This is fear. This is a group of people. This is a comparative study done. And then they a comparative study done. And then they saw twice as much adrenaline than a saw twice as much adrenaline than a person who goes for the first time in person who goes for the first time in fear into an jumping into an ais. So fear into an jumping into an ais. So when that happens when the adrenal when that happens when the adrenal access has been spiked to do that, that access has been spiked to do that, that resets all the body. It cleanses all the resets all the body. It cleanses all the body because adrenaline like you got to body because adrenaline like you got to [ __ ] before you run. You got to pee [ __ ] before you run. You got to pee before you run. Anything that should not before you run. Anything that should not be in the body, hey, I [ __ ] on my pants. be in the body, hey, I [ __ ] on my pants. I got to go. You know that those natural I got to go. You know that those natural things happen. And so, uh, this is what things happen. And so, uh, this is what adrenaline does. It makes you ready to adrenaline does. It makes you ready to be the best version of yourself. It gets

be the best version of yourself. It gets a rid of all the a rid of all the toxins. All what should not be inside toxins. All what should not be inside the body, it gets a rid of it instantly. the body, it gets a rid of it instantly. So that is the technique. And then then So that is the technique. And then then we got at a certain moment we do another we got at a certain moment we do another breathing technique which is bringing breathing technique which is bringing the cerebrros spinal fluid. So first 30 the cerebrros spinal fluid. So first 30 times deeply in deeply out deeply in times deeply in deeply out deeply in deeply out and then the last one fully deeply out and then the last one fully in fully out and then fully in. Hold and in fully out and then fully in. Hold and then squeeze it. Squeeze it to your head then squeeze it. Squeeze it to your head by which you squeeze cerebral spinal by which you squeeze cerebral spinal fluid once again with twice as much fluid once again with twice as much adrenaline adrenaline uh through the blood brain barrier into uh through the blood brain barrier into the head. It cleanses all the the head. It cleanses all the brain with the spinal fluid and that is

brain with the spinal fluid and that is amazing preventative for people uh amazing preventative for people uh getting getting Alzheimer, dementia, Parkinson etc. and Alzheimer, dementia, Parkinson etc. and it should be investigated. But there is it should be investigated. But there is a big business going on on people being a big business going on on people being dependent on pills and all and I I think dependent on pills and all and I I think the pharmaceutical world I think they the pharmaceutical world I think they have gone too far and but they are so have gone too far and but they are so far in the whole system that they have far in the whole system that they have power and they will block natural power and they will block natural methods coming in because it doesn't methods coming in because it doesn't make money. It's almost make money. It's almost logical. But uh we keep on going and logical. But uh we keep on going and pass on these techniques because they pass on these techniques because they are simple, powerful. Mhm. And uh very are simple, powerful. Mhm. And uh very effective. And and like you said, effective. And and like you said, they're not just a big story. They they they're not just a big story. They they they work. And the science is now they work. And the science is now showing that. And I saw this video where showing that. And I saw this video where you teach people how to push through

you teach people how to push through their limitations. And in this video, their limitations. And in this video, you're doing it with push-ups. And I'm you're doing it with push-ups. And I'm curious if you would actually show me curious if you would actually show me how to do that on on this show. Is that how to do that on on this show. Is that something we could do together right something we could do together right now? Yeah, you. Okay. Go there. How many now? Yeah, you. Okay. Go there. How many push-ups can you do? I I don't know. How push-ups can you do? I I don't know. How many push-ups can you do? Maybe uh many push-ups can you do? Maybe uh 30-ish. Okay. Sit down. Yeah. 30-ish. 30-ish. Okay. Sit down. Yeah. 30-ish. Okay. Sit down. Yes. Okay. Now, here we Okay. Sit down. Yes. Okay. Now, here we go. You do think of one go. You do think of one thing and that is I'm going to do my thing and that is I'm going to do my best. I give it my best. I give it my best and I follow the breath. Just that. best and I follow the breath. Just that. Okay. Ready? Here we go. Pull the end. Let it go. Let me hear go. Let me hear it. Let it go. it. Let it go. All All in, let it

in, let it go. Pull it go. Pull it in. Let it in. Let it go. All go. All in. Let it in. Let it go. Pull it go. Pull it in. Let it go. Let it go. Just follow your breath. Go. And go. Gohead. Yeah. Keep on going. Going. Going. Go. All in. Go. 10 more. Pull in. Go in. Keep on

Go in. Keep on going. Okay. Five more. Four. one. Pull the head. Let it go. head. Let it go. Let it go. Stop. And push-ups. No breathing. Go. 1 2 3 breathing. Go. 1 2 3 4 6 7 8 9 10 11 12 13 14 15 4 6 7 8 9 10 11 12 13 14 15 16 18 19 20. 1 2 3 4 16 18 19 20. 1 2 3 4 5 7 8 9 13 1 2 3 4 5 6 7 8 9 14 1 2 3 4

5 7 8 9 13 1 2 3 4 5 6 7 8 9 14 1 2 3 4 5 6 7 8 9 52 52 [Applause] [Applause] Wow. Tyler, that is a horis. That's I Wow. Tyler, that is a horis. That's I mean it's it's immediate acute stressful mean it's it's immediate acute stressful self-inflicted exercise. That is what self-inflicted exercise. That is what this breathing does. It goes directly this breathing does. It goes directly through your conditioned mind and body. through your conditioned mind and body. Wow, that was Thank you. And you did it Wow, that was Thank you. And you did it on an exhale. Imagine. Wow. There was no on an exhale. Imagine. Wow. There was no air inside. Wow. That's a bloody bio air inside. Wow. That's a bloody bio hack that works. Wow. And you've done hack that works. Wow. And you've done these extraordinary feats. Whim, what

these extraordinary feats. Whim, what would you say is the hardest thing would you say is the hardest thing you've ever done physically? Satisfy my wife. No, no, no, no, no, no. I'm very I'm not a joker, you know. Sometimes I'm not a joker, you know. Sometimes Absolutely. I'm a dad. dad jokes, you Absolutely. I'm a dad. dad jokes, you know, and let's have some fun, too. No, know, and let's have some fun, too. No, you did incredibly great. The best thing you did incredibly great. The best thing I did is to share it. Wow. With the I did is to share it. Wow. With the whole wide world. To see so many people whole wide world. To see so many people coming out of their coming out of their darkness, out of their depression, out darkness, out of their depression, out of their chronic of their chronic diseases. I see miracles happening cuz diseases. I see miracles happening cuz life is a miracle. only sometimes we life is a miracle. only sometimes we need to go deeper to find life and its need to go deeper to find life and its miracle again. Wow. Whim, you know, I miracle again. Wow. Whim, you know, I ask these questions of everyone we sit ask these questions of everyone we sit down with on the show and I'm I'm down with on the show and I'm I'm curious with you. I mean, you're the curious with you. I mean, you're the you've inspired millions of morning you've inspired millions of morning routines and rituals. What's your

routines and rituals. What's your routine? Absolutely. I'm making music routine? Absolutely. I'm making music now. I want to make music and actually I now. I want to make music and actually I won a an award already for my music won a an award already for my music together with my friend Taher Buran and together with my friend Taher Buran and uh we we make beautiful music with a uh we we make beautiful music with a message. So I'm also a painter. I also message. So I'm also a painter. I also make paintings. Oh no way. Can you see make paintings. Oh no way. Can you see it? Yeah. Absolutely. You know. Wow. it? Yeah. Absolutely. You know. Wow. Beautiful. And I got so many more. I Beautiful. And I got so many more. I like art in life. I like to live. I got like art in life. I like to live. I got seven kids. I I'm a I'm a dad. My oldest seven kids. I I'm a I'm a dad. My oldest son is 41. My youngest is zero. I'm son is 41. My youngest is zero. I'm alive. I love life. And life loves me. alive. I love life. And life loves me. And I'm I'm happy. I'm just happy, And I'm I'm happy. I'm just happy, strong, and healthy. So now I'm strong, and healthy. So now I'm sharing. You know it faith. It is faith. sharing. You know it faith. It is faith. It started with nothing but me and me

It started with nothing but me and me alone to find myself. And then for 30 alone to find myself. And then for 30 years at least I was a nobody just years at least I was a nobody just trying to find the depth of myself and trying to find the depth of myself and experience it and seek more and find experience it and seek more and find more. And suddenly I got through more. And suddenly I got through television and uh uh books and and television and uh uh books and and magazines I became more and more a magazines I became more and more a person. And then I got to hundreds of person. And then I got to hundreds of people, thousands, hundreds of people, thousands, hundreds of thousands, millions. And now I will go thousands, millions. And now I will go to billions of people. And what is the to billions of people. And what is the driving force behind that? Faith. driving force behind that? Faith. Have faith within Have faith within yourself. That's that's my message yourself. That's that's my message because it it brings so much more about because it it brings so much more about than what we think is possible cuz we than what we think is possible cuz we are more than what we think. But

are more than what we think. But experiencing that is the question. Wow. experiencing that is the question. Wow. So feeling is the understanding. So feeling is the understanding. and and this journey that started as and and this journey that started as with you as a seeker, what's what's been with you as a seeker, what's what's been the lesson that's taken you the longest the lesson that's taken you the longest to learn? Good question. uh allow us to to learn? Good question. uh allow us to learn uh to unlearn actually to unlearn learn uh to unlearn actually to unlearn what we have uh learned in uh in our what we have uh learned in uh in our lives in our society to unlearn that and lives in our society to unlearn that and to find there is much more to be to find there is much more to be experienced to find to process to experienced to find to process to manifest to manifest your manifest to manifest your soul. So that the the the greatest thing soul. So that the the the greatest thing was to get back in myself and was to get back in myself and unlearn of what I had learned what I unlearn of what I had learned what I accumulated in deep patterns and find

accumulated in deep patterns and find that with different patterns a different that with different patterns a different paradigm suddenly we are able uh to find paradigm suddenly we are able uh to find solutions where even in science solutions where even in science meticulous science are no solutions and meticulous science are no solutions and I'm a drop out of school. But because I I'm a drop out of school. But because I think different, my faith goes somewhere think different, my faith goes somewhere else in my brain. I am able to do things else in my brain. I am able to do things with the body which was written in with the body which was written in science is not science is not possible. And that is done by being out possible. And that is done by being out there. And the most difficult thing there. And the most difficult thing therefore is how to decondition therefore is how to decondition yourself and get into yourself and feel yourself and get into yourself and feel yourself. Something that makes direct yourself. Something that makes direct sense within yourself. And whim, what do sense within yourself. And whim, what do you hope your legacy is? Love and you hope your legacy is? Love and understanding. And that we have more understanding. And that we have more power within ourselves anytime we want.

power within ourselves anytime we want. And you've already been reaching And you've already been reaching millions. And you say the the next quest millions. And you say the the next quest is to reach billions. What is next for is to reach billions. What is next for you? Just to stay me myself now because you? Just to stay me myself now because this is an unstoppable movement and I go this is an unstoppable movement and I go through science coming from nature through science coming from nature coming in the end from my mother's a coming in the end from my mother's a naive woman naive woman god-fearing and uh just wanted her kid god-fearing and uh just wanted her kid to live. So it is born out of love an to live. So it is born out of love an invocation going so deep I just have to invocation going so deep I just have to follow it. It is my mission to bring follow it. It is my mission to bring love and understanding in direct love and understanding in direct experience to people and if I can I will experience to people and if I can I will rise and I will rise beyond the normal rise and I will rise beyond the normal to do it and then I connect I connect to do it and then I connect I connect with you and you can feel what I mean. with you and you can feel what I mean. Because healing is the

Because healing is the understanding. I want people to understanding. I want people to understand that there is a way to access understand that there is a way to access us our control or our way we are us our control or our way we are controlled. Whatever that is doesn't controlled. Whatever that is doesn't matter. I want to give back matter. I want to give back at the people that is where it belongs. at the people that is where it belongs. And whim I think that's such a different And whim I think that's such a different way to hear about legacy. You know that way to hear about legacy. You know that question I find is a hard one for lots question I find is a hard one for lots of us to grasp. Some people are thinking of us to grasp. Some people are thinking about it, some people aren't thinking about it, some people aren't thinking about it. But you know, it feels like about it. But you know, it feels like when I ask you these big questions where when I ask you these big questions where you keep traveling back to is being who you keep traveling back to is being who you are where you are and reaching more you are where you are and reaching more people in a profound way to sh to the people in a profound way to sh to the whole wide world and to so many people whole wide world and to so many people listening who are in need. I love that. listening who are in need. I love that. I love that. it will bless your and my I love that. it will bless your and my soul and of them. That has come through soul and of them. That has come through so loud and clear in this conversation so loud and clear in this conversation that your intention from the start has that your intention from the start has been to be a seeker and then to to share

been to be a seeker and then to to share that with people and and I hope that that with people and and I hope that lots of people have heard it with new lots of people have heard it with new perspective today. Great. Wimhof, thank perspective today. Great. Wimhof, thank you for joining us. Great to meet you, you for joining us. Great to meet you, Tyler.

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

Breath as the First Protocol

Breath became the first protocol because it changed what was possible in the cold. Hof describes returning regularly to icy water and discovering that slow, deep breathing allowed him to stay longer. He is careful to distinguish this from frantic overbreathing. The rhythm he points to is deliberate: slow, deep, sustained, and attentive.

In that discovery, breath moved from instinct to instrument. If breathing changed his ability to remain in freezing water, then breathing was not a background function. It was a lever. It gave the body a way to adapt, and it gave the mind a task precise enough to steady fear.

From there, he separated the breathing from the cold and practiced it on its own. This shift is central. A method becomes useful when it travels beyond its first setting. Breathwork became something he could explore at home, away from the ice, while still feeling its influence on strength, sensation, and internal control.

He links conditioned mind and body to conditioned breathing patterns. In plain terms, stress teaches the breath to become shallow, guarded, and reactive; deliberate breathing opens a different channel. When the breath deepens, the body receives a new signal. You move from bracing into participation, and clarity has room to return.

Hof also speaks about pH levels and biochemistry, but the usable insight is simple. Breath changes state. It can move you beyond the familiar stress pattern and into sensations that usually stay below the surface. The outcome is not abstraction. It is presence, steadier awareness, and a growing trust in what the body can report.

Letting go sits at the threshold of that process. Hof describes the first conversation with a newcomer as an invitation to release the conditioned mind and body. If you hold tightly to the old pattern, there is no space for new information. The breath asks for less resistance and more attention.

This is why the method is presented through experience rather than persuasion. Hof says he does not convince people through speech; he lets them do the practice and meet the result directly. That distinction carries weight. Real confidence does not need pressure. It creates the conditions for proof, then lets the body answer.

Commitment, Motivation, and Human Capacity

Hof rejects the simple explanation that his feats come from athletic talent. He does not frame himself as an exceptional athlete or an unreachable master. He returns instead to the identity of the seeker. The distinction matters because it moves the method away from admiration and toward participation.

I do not convince people through speech. I convince people by them doing it themselves.

Nature becomes the mirror for that participation. Cold, altitude, winter, and discomfort reflect the state of the mind with precision. You cannot negotiate with the mountain or the water. You meet what is there, and in that meeting you learn where fear begins, where attention scatters, and where resolve can gather.

For Hof, this is not performance for its own sake. He speaks of purpose, emotional control, and the capacity to express something deeper through the body. The language is intense, but the practical lesson is grounded. Commitment gives experience continuity. Without it, insight remains a moment. With it, insight becomes adaptation.

The Kilimanjaro story carries that lesson into human terms. Hof describes climbing with a group that included a 76-year-old participant who had never climbed a mountain and was suffering from Lyme disease. The group reached the summit in 31 hours, while he notes the mountain is commonly approached over 5 to 9 days, with about 40% summiting in that range.

The point is not to turn one extreme story into a universal prescription. It is to notice what Hof saw first: motivation in the person's eyes. Readiness changes the field of action. When someone is prepared to meet discomfort with commitment, capacity can appear beyond the old boundary.

That claim deserves grounded caution. Exceptional feats require context, supervision, skill, and respect for risk. The value for everyday practice is not imitation. It is the recognition that comfort can become a narrow teacher, and deliberate challenge can widen the sense of what is possible.

Mindset, in this frame, is not a slogan. It is readiness. It is the internal agreement to move beyond conditioned limits with attention rather than force. The seeker becomes the finder through direct experience, not theory, and capacity becomes visible when the body is asked with care.

Cold Exposure and the Return to Equilibrium

Cold exposure returns the body to equilibrium through deliberate stress. Hof calls it cardiovascular training through hormesis: a brief, self-chosen stressor that asks the system to respond and adapt. In plain terms, the cold trains blood flow and internal readiness, supporting energy, recovery, and a steadier sense of vitality.

He describes the cardiovascular system becoming more efficient in the transport of blood and lymph. The felt outcome is not technical. When circulation responds well, the body feels more awake, clearer, and more capable of recovery. The cold gives the system a precise signal, and the system learns to answer.

We actually are built to being able to do so much more than we think.

Icy water also has a mental signature. It gathers attention immediately. The first shock can pull breath away, but with practice the same environment becomes a sanctuary for presence. There is no room for scattered thought in cold water. The body asks you to be here.

Hof connects cold exposure with dopamine and mood, describing a rise that can leave people feeling clearer and more uplifted for hours. The responsible reading is measured: cold can powerfully affect alertness and mood for many people, but it is not a substitute for medical care. It is a ritual of state change, not a cure-all.

The starting point is intentionally modest. Hof recommends a cold shower for 15 seconds, then 30 seconds, then gradual increases toward 45 seconds and up to 2 minutes. The progression matters. A resilient practice begins with respect for the body, not a dramatic test of will.

This small protocol restores agency. You choose the exposure, regulate the breath, and remain present as sensation rises. Over time, the cold becomes less of an enemy and more of a teacher. It shows you the difference between alarm and actual danger, between reaction and mastery.

Cold is simple, but it is not casual. It asks for precision, consistency, and humility. Used well, it becomes a recovery ritual that sharpens focus, supports vitality, and reconnects you with the intelligence of the body. The return to equilibrium begins with a deliberate pause.

Wim's Wise Words

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

If you take one thing from this, make the practice smaller than your ambition.

The cold is honest. It will show you your breath, your attention, your impatience, and your habit of forcing. That is useful information. But information only becomes wisdom when you can return to it tomorrow without injury, drama, or pride.

I would rather see you take 30 seconds of cold water with complete presence than two minutes spent fighting yourself. The point is not to win against the shower. The point is to notice the first wave of alarm, soften the breath, and stay deliberate. That is where the training begins.

Where I’d Start

Begin warm. Finish cold. Fifteen seconds is enough for the first week if you do it cleanly. Stand tall. Keep the jaw relaxed. Breathe through the nose if you can, or slow the mouth breath if you need to. Let the body register the signal without turning it into a contest.

When 15 seconds feels steady, move to 30. Then 45. Then one minute. Do not add time because you are trying to prove something. Add time because your system has found equilibrium inside the stress. That distinction matters.

If you want to go deeper into the breath side, read Your Body, Your Chemistry. Breath is the handle. Cold is the weight. Without the handle, the weight teaches less.

I also want you to respect timing. Cold can sharpen you. It can bring clarity and a clean lift in mood. That does not mean more is better, or that every body needs the same dose. If your sleep is poor, your recovery is low, or your life is already carrying heavy stress, keep the exposure brief. Let the ritual support you; do not let it become another demand.

None of this replaces sleep, food, sunlight, strength work, or a calm evening. Cold is a precise tool. It belongs inside a wider rhythm of recovery.

What To Feel For

Look for the moment when the body stops arguing. It may last only one breath at first. The shoulders drop. The mind becomes simple. Sensation is still intense, but you are no longer scattered by it. That is resilience in its smallest usable form.

If you want another view on this progression, Cold Immersion, Reframed is a useful next step. Keep the same principle: start with respect, build with precision, and let the body earn your trust.

The cold does not make you powerful by overwhelming you. It teaches you to meet intensity without losing yourself. That is the work. Quiet, repeatable, and real.