Table of Contents
Foreword An Unlikely Meeting xi
Preface It's All There for You xvii
1 The Missionary 1
2 The Birth of the Iceman 9
3 A Cold Shower a Day Keeps the Doctor Away 19
WHM Protocol: Cold Exposure for Beginners 23
The Wim Hof way to Get warm 27
Wim Hof Method Experiment #1: Ice-Water Bath for warmer Hands and Feet 34
4 Breathe Motherf*cker 35
WHM Protocol: Basic Breathing Exercise 41
In case of Altitude Headaches 43
Breathing Exercise while Walking at High Altitude 44
Resting Breathing Exercise to Adjust to an Altitude Greater Than Thirteen Thousand Feet 44
Wim Hof Method Experiment #2: Extending Your Retention Time 45
5 The Power of the Mind 51
WHM Protocol: Basic Mindset Exercise 57
WHM Meditation 71
WHM At-a-Glance: Three Pillars of a Daily Practice 72
6 Olaya 75
7 WHM for Health 89
8 WHM for Performance 107
WHM protocol: Power Breathing for Endurance 111
Wim Hof Method Experiment #3: Does WHM improve Your Athletic Performance? 115
Wim Hof Method Experiment #4: How Long Can You Hold a Horse stance? 118
9 The Truth is on Our Side 121
Breathing for Pain Regulation 125
10 A Day in the Life of the Iceman 129
WHM Protocol: ice Baths and cold Plunges 134
11 Freeing Our Ancestral Burden 137
Breathing for Mood Regulation 146
12 Beyond the Five Senses 149
Interoception with the Breath 153
Interoception of the Heartbeat 156
13 Into the Light Within 159
Wim Hof Method Experiment #5: Breathing for stress control 164
Units with the Light: The "Stroboscope" Exercise 169
Epilogue How to Change the World 171
Acknowledgments 175
FAQs 177
Notes 183
Glossary 189
Further Reading 197
Photography Credits 201
About the Author 203