The Wim Hof Method

The Wim Hof Method is named after Wim Hof, a.k.a. “The Iceman”. Wim’s method for mastering the mind-body connection is studied by scientific institutions around the world. The Wim Hof Method consists of three pillars: breathing technique, mindset training and cold exposure in an ice bath. Each pillar is essential to simultaneously optimize body & mind.
Benefits of the Breathing Technique
The Wim Hof breathing technique allows for more oxygen in your body which generates better focus and more energy. You literally become stronger when you learn this breathing technique. This is why this method is popular among athletes. This technique also trains the cardiovascular system; the system of your veins and blood. Heart disease is the leading cause of death for men and women in the U.S., hence the health benefits of the Wim Hof breathing technique. Furthermore, this technique influences the hormonal system and many people’s bodies produce more dopamine when using this breathing technique. Free happy hormones! A strong benefit for those who struggle with mental or physical strain.
The Wim Hof breathing technique includes:
1. 30-40 times: breathe in deeply, let your breath go
2. Last breath fully out
3. Fully in
4. Let your breath go (unforced)
5. Hold your breath, until you feel the urge to breathe
6. Breathe fully in
7. Hold for 10-15 seconds, and press towards your head – squeeze your entire
body, except for your head
8. Let your breath go.
Warning! Please do not perform this breathing technique in water or behind the wheel. Better also not to do this technique when you are pregnant or when you suffer from epilepsy.
Benefits of Cold Training
Cold training is a form of cardiovascular training. When entering an ice bath (or just a cold shower) the veins in your arms and legs contract. After the ice bath the veins slowly open again, releasing endorphins, another free happy hormone. But the best piece of advice is to control your stress response. Breathing is crucial. By slowing down your breath you can control your stress response. Even so much that an ice bath becomes relatively easy over time.
Two words for less stress and more happiness: 
Breathe Slowly
The benefits of cold training are amazing. Cold training is a way to effectively train your cardiovascular system. Cardiovascular diseases are often caused by too much fat, meat, smoking and alcohol in the diet. By learning how to train your veins you can internally become stronger, and externally younger. Another benefit is that up to six days after a two minute ice bath, your body develops more white blood cells and less inflammatory proteins, providing better immunity from illness. This is especially important for people with autoimmune illnesses in which inflammatory proteins attack the cells of the own body. Last but not least, your metabolism increases. This means that by training with the cold you drop weight. Through cold training, endorphins are released so you get to feel happy, have less pain and feel focused & healthy.
Visit the Hudson Wellness Facebook page (link: to learn more about Wim Hof and take classes with certified WHM Instructor, Tim van der Vliet.

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