Wim HofInstructor and teacher, Wim Hof Method

How to get started with ice baths❄️

1 Aug 2023 · 1 min

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Wim Hof walks through cold exposure for beginners: start with short cold showers after warm ones, building from 15 seconds to 2 minutes. Once ready, move to ice baths for 2 minutes or until you feel calm. Use long, controlled exhales to relax, and expect your body to adapt around 50 to 70 seconds in.

Chapters

How to start with ice bathing. First, do the 15-second cold shower after a warm one. Then to 30 seconds second day, 45, 1 minute, work your way up to 2 minutes. Then you are ready to go into an ice bath for 2 minutes or until you feel tranquil. That means Adapt it. Long out-breaths when you go in. And it will take about 1 minute to get into full adaptation. Maybe 1 minute 10, others 50 seconds. It doesn't matter. It is going to happen. Long out-breaths until your muscles are completely relaxed. You sit there for 2 minutes.