My Wim Hof notes

I start’d looking into the Wim Hof Method after seeing this video on it by What I Learned. I haven’t publish’d any of my own new work in a while since it’s all projects that take a long time, so I figured I’d publish my notes on it.

If you don’t feel like watching the video, the breathing technique gives you a massive adrenaline shot by simulating a near death experience, but in the process it trains your chemistry to deal with large environmental changes, modifies your immune system, changes how you deal with inflammation, and can give a burst of concentration. Similar benefits to fasting ^{specifically short term or intermittent fasting} or how High Intensity Interval Training conditions your body to better deal with free radicals.

1. breathing for blood doping
   • 100% in then 50-75% out
   • find a rhythm
   • maintain concentration
   • 30-40 cycles to dope the blood
   • last breath 100% in then 100% out
   • Hold on empty for 1m
   • Inhale and hold for 10 sec
   • repeat full cycle twice more, for 3x total
2. focus
   • challenge yourself
   • your boundaries are malleable
   • things are easier further back from the edge, push the edge up
3. cold therapy
   • after working on breathing, focus, meditation
   • trains your circulation to be more effective
   • cold-ish shower after normal
   • accept and pass through, do not resist
   • lower temperature across different sessions
   • after 10 days, skin is train’d
   • recovery from coldshock improves
   • circulation tunes to when to warm you
4. individual limits
   • “the edge” of endurance is meaningless, your edge is what matters
   • start from where you are and work on that