Breath & Ice

The habits

• 3 breathing rounds, seated or lying down

  Daily · at 07:00

  Each round: 30 deep breaths, hold after the last exhale until you need air, then one deep breath held for 15 seconds. Never in or near water, in the shower, while driving or standing up. Skip it if you are pregnant or have epilepsy, and check with your doctor first if you have a heart condition.

• Sit still for 5 minutes after the rounds

  Daily · at 07:15

• Cold finish to your shower

  Daily · ≥ 30 s

  Start with 30 seconds at the end of a warm shower and add a little each week, up to about 2 minutes. Breathe slowly, and get out if you feel numb or dizzy.

• Stay with one discomfort without reacting

  Daily

• One line on how today’s practice felt

  Daily · at 21:00

• Ice bath, 1 to 2 min

  Sat · Advanced

  Only after weeks of cold showers. Never alone, and never do the breathing rounds in or near the water. Start with cool water, get out if you shiver hard or feel numb, and check with your doctor first if you have any heart condition.

Not affiliated with or endorsed by Wim Hof. Based on publicly reported routines. General wellness information, not medical advice. Check with a doctor before big changes to your training, sleep or eating.

Optional goal

1. Milestone 1

   Learn the basics (Weeks 1–2)

   Breathing and 30 s of cold daily

   • Check with your doctor if you are pregnant or have a heart condition
   • Pick a safe place to breathe: a bed, sofa or floor
   • Do 3 rounds every morning for a week
   • End every shower with 30 seconds of cold

2. Milestone 2

   Build the cold (Weeks 3–8)

   2 minutes of cold, calmly

   • Add 15 seconds of cold each week
   • Keep your breath slow and steady under the water
   • Reach 2 minutes of cold without gasping
   • Write down how your mood and energy have changed