The Skinny Confidential Him & Her Podcast - The "Iceman" Wim Hof On Health, Immunity, Anxiety Control, & Removing Depression Using Breath Work & The Cold

Episode Date: May 19, 2020

#268: On this episode we are joined by "The Iceman", Wim Hof! For those unfamiliar with Wim Hoff, he is a Dutch extreme athlete noted for his ability to withstand freezing temperatures. He has set Guinness world records for swimming under ice and prolonged full-body contact with ice, and still holds the record for a barefoot half-marathon on ice and snow. On today's episode Wim discusses how to use the cold and breath work to boost our immune system, limit anxiety, and remove depression.  This episode is brought to you by GOMACRO Enter promo code SKINNY for 30% of your order at check out. We love these all natural, plant based, and organic bars. We keep them in our bags on the go and love that they are a completely natural and farm produced bar.  This episode is brought to you by Versed. Versed is the non-toxic, cruelty-free, and vegan skincare brand that’s hyper-focused on bringing you real results at prices your bank account appreciates. Their products are made with proven ingredients at skin-changing levels, without the fussy packaging and conventional markups. You only pay for what matters—the goop inside the bottle Get 10% off for first time users when you shop at versedskin.com with promo code SKINNY Produced by Dear Media 

The following podcast is a Dear Media production. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur. A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you along for the ride. Get ready for some major realness. Welcome to The Skinny Confidential, him and her.

Aha! And cold water brings you back to who you are, what you are. There is no binding there. There is being. You got to be strong. You got to be connected. Able to withstand aggressive impact of ice water upon your body for a length of time and feel great about it.

That is connection. And that connection brings confidence. Here we go again, everybody. That clip was from our guest of the show today, the Iceman Wim Hof. You may have heard of him. He is the crazy guy that climbed Mount Everest and Mount Kilimanjaro in nothing but shorts and sandals. So pretty wild guy. You haven't even done anything in shorts and sandals. No, I do not wear shorts and I do not wear sandals. So I'm not even, I can't even compete. But guys, this is a great episode with a guy that is incredible, has so many incredible feats. Just

like for those of you that don't know who Wim Hof is, he is a Dutch extreme athlete noted for his ability to withstand freezing temperatures. He has set Guinness World Records for swimming under ice in prolonged full body contact with ice and still holds the record for a barefoot half marathon on ice and snow. That's a lot to take in. I am not a big fan of the cold, but after this episode, I fully understand the benefits and I'm starting to become hopefully a bigger fan. And I also want to just shout out how he has changed my quarantine experience. I was meditating for a long time. I would do 10 minutes every morning. And I have

found that his breath work, it's a free app, his 10 to 20 minutes of breath work a day makes such a difference in my entire day, more than meditation. And he gets into it on this podcast, why it's actually better for you than meditation. It's wild. And then recently I've been implementing his cold shower trick, which we'll also get into. And that has just given me a burst of energy. I'm bouncing off the walls. Michael wants to stab me in quarantine, but we don't care because we feel great. Speaking of quarantine, I am about done with the quarantine. I'm about done with all the distancing. I'm starting to boil over. And, you know, doing these podcasts for so long, the best thing about doing these podcasts is sitting across the table from somebody in person. Unfortunately, we can't do that right now.

So again, this one is over Zoom. Excuse the sound quality. It's not, I mean, for us audio snobs, it's not necessarily what I'd like out of a studio, but it is the next best thing since we can't actually be in person. And you know, it is what it is. We're all stuck. We're here. This is what we're doing. Yeah. I mean, we are just having to adjust to what's going on. The second we can get back in studio, we'll give you guys crisp, clear sound. But in the meantime, we just wanted to give you some valuable tips and tricks that you can apply to your own life while you're indoors. This one really irritated me, though, because if there is one person I want to be in studio with, like we've had a lot of guests, I wanted to be in the studio with Wim.

So, Wim, you got to come back on the show. Michael should also mention that he was on The Goop Show on Netflix. He's major. Yeah, so check that out. But before you do, check this out. If you're looking to learn about how to manage anxiety, if you're learning how to boost your immune system, learning how to kick depression, this episode is for you. We get into all of it. It's a wide-spanning conversation. With that, the Iceman, Wim Hof, welcome to the Skinny Confidential Him and Her Show. This is the Skinny Confidential Him and Her.

All right, Wim, before we begin, I just have to ask you, how the hell did you climb so high on Mount Everest at the top of Kilimanjaro with wearing nothing but shorts and shoes and ice-cold temperature? Please explain how this is even possible. Life is crazy. I'm even crazier about life. So I come up with the craziest of stunts, induced actually through television.

Television makes you, do you know, you are Wim Hof, they call you Wim Hof the Iceman, and we are doing a super human series with the Discovery Channel or BBC it was. Do you have a new challenge? While I was on the phone with them, I said, let me climb Mount Everest in shorts. And directly they said, yes, yes, yes, yes. What? Is that possible?

That has never been done. Yeah, that's why I want to do it. I'm that spontaneous. Why? Because I have confidence inside myself. And I've learned how to do that. There is a confidence, a connection inside mind and body that is being trained and grounded through 40, 45 years of training, regularly going into cold water, and cold water brings you back to who you are, what you are.

There is no minding there. There is being. You've got to be strong. You've got to be connected, able to withstand aggressive impact of ice water upon your body for a length of time and feel great about it, that is connection. And that connection brings confidence. And that after 25 years of training by myself, I came in contact with the TV. They began to see what I was doing.

And it was amazing for them. There was a big drama. A man is going underneath ice and swimming underneath the ice for 100 meters. He's doing that and it's claustrophobic and you cannot get out. And he is only in his pants, in his shorts. And he is doing it all breath hold. And he is walking outside for hours in the snow, barefoot.

What is this? We want to go there and check him out. When they began to check me out, they began to challenge me. I said, I'm here. I got that connection. I'm confident of what I can do. I know exactly what the mind and body is able to do and will not push it too far but i want to get everything out of life so how did i come up with with the everest and with the kilimanjaro because

they had a a clue or an idea for a great new series on superhuman and i said, you want to see what the human really is capable of? I will show it by doing something that has been done. And that is climbing Mount Everest, not in clothes, without oxygen, because that's the way it began, with clothes and oxygen. Then somebody came up only with clothes. And I say, I want to do it without clothes and without oxygen. And I did. I came to the death zone, and that's about 7,500 meters. And, I mean, it's freezing and it's less than half the oxygen over there. And I actually felt very good, very confident. I was on the roof of the world looking at the top, the summit, and the roof all together

in my shorts, in freezing temperatures with less than half the oxygen. It was great. Let's talk about that for a little bit. For those that are unfamiliar with the Wim Hof Method, which I think has made a lot of these feats that you've accomplished possible, let's talk about what the Wim Hof method is and then we'll get a little bit more granular and detailed. The Wim Hof method is based through science. That non-speculatively, we are able to tap into areas of the physiology thought of impossible by humans.

And now everybody is able to tap in, say, the autonomic nervous system, the hormonal system, which is the endocrine system, and, and very important for now, the immune system. And this was all thought of impossible. And it is based on three components. Breathing exercises, deep breathing exercises, gradual cold exposure, and mindset. The setting of your own mind.

Let's not be very abstract about it. With the mind, I mean neurology. The setting of your own neurology is a power. It's a powerful tool. And this was thought of, like in medical descriptions, it was called the placebo effect. Basically, the professors told in the new book of Scott Carney, Wim Hof has found the secret of placebo. That means the neurology of our brain is able now to be accessed consciously and at will to be controlled. So once again, three components, the deep breathing exercises, the gradual cold exposure, and the mind setting,

the control over the neurology of the mind. Those three together enable the person to tap into the autonomic nervous system, thought of inaccessible, but no longer. We have shown this in science, related directly to the immune system. So the immune system was thought of inaccessible, not influenceable, but now we are able to boost our immune system to very much more higher levels than ever thought before. It also starts people got injected with a bacteria and reaction, influence on the immune system, making you fever, full of fever, headaches, uncontrollable shivering, nausea, vomiting. This is a controlled experiment all over the world.

It's called the endotoxemia experiment. People normally get sick. The scientists want to know if we are able, as humans, to get and tap into the immune system, and which we have shown with 12 people suddenly, after thousands who could not, 12 people I had trained. In a couple of days, they were able to activate the immune system deeply, control it, and bring down the fever, bring down the inflammation, bring down the headaches, bring down it all at will. So that is the deep breathing exercises, gradual cold exposure, and the mindset. We got a free app for people to be served. They're in with all the basics,

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Half a day, every day. No, 25 minutes. 25 minutes every day. I always say a cold shower a day keeps the doctor away. Keep it simple, but straight. Really, it takes guts and it takes mind setting to go into a cold shower in the morning. This is simultaneous. When you go into the cold shower for two, three minutes, then you have a vascular workout. We always take care of the muscles outside, but there are millions of little muscles in our vascular system. Our vascular system is 100,000 and more kilometers,

like 70,000, 80,000 miles of vascular channels with millions of little muscles. And you only train them when you go into the cold. So a cold shower trains the inner workings, the inner transportation system that provides the blood flow to be helped through the system to reach out to all the cells, including the immune cells. What happens when you take a cold shower every day is that you stimulate, you train those little millions of little muscles in the vascular system. Then the heart rate goes down with 20, 25, 30 beats a minute, 24 hours a day.

That means stress out of there. You go into the stressful situation of two, three minutes of cold shower, which in the end becomes addictive because you're going to feel so great. You're going to feel the strength and the healing power. You will learn about that. It's all natural. It's all there. So you take those two, three minutes. You get this vascular workout.

The heart rate goes down, stress goes out, and the transportation system is being activated and helped by these millions of little muscles. Thus, it reaches with nutrients, oxygen, and vitamins, the cells, and you get a lot more energy. So, the stress goes down, energy goes up. That's a cold shower. You better do it. It's only two, three minutes. You got to go into the cold shower anyway. When you take the shower and you do it freezing cold for three minutes, can you turn it on hot after that? Or do you just recommend getting out of the shower after three minutes. I think after you do the cold, it is so nice and you are so adapted that you have a different physiology activated within yourself that doesn't want to take the hot shower afterwards

before you think, oh, it's going to be cold. I sometimes do that. I love it. I love hot showers, big hot showers, but I love the cold as well. One of my follow-up questions was going to ask you if you actually had hot water pipes in your home before you just only had the cold because you love the cold so much. Yes. It's like I don't like it warm. I like it hot. The cold right now is the new hot, too. Let's go back a little bit.

What was your childhood like? Where did you grow up? How did you discover this obsession with the cold? I think it was a trauma of my birth. I'm sure. I'm sure. I've been talking with my mother about it. I was born traumatically in a trauma,

almost suffocated. I was born in the cold of a hole. As a little nothing coming out of the womb of my mother, I did not know anything of that. It's just deep trauma inflicted. And it's there. It's like a

tattoo on your soul. And you carry something. You don't know nothing. Why am I different than my identical twin brother? Because I had a twin brother. Why am I different? Because I was born completely different. I made a deep imprint.

That made me different. That made me a soul searcher at the age of 12 i was into psychology into buddhism into a lot of esoteric disciplines 12 years i was i mean and and 13 14 15 16 17 after a lot of debating and philosophizing and trying to find this deeper sense within myself, this trauma to find connection, I found it that day when I went into the cold ice water. You never know why when you are soul searching, you don't know what you're doing, but you do it anyway. So that gut feeling following, I went into the ice water, and I felt great. I felt connection. Connection with that cold hole when I was born. And with that, this is what you do when you go into the cold.

You survive. You are there. That was being born. And I remember losing the way once, 25 years or no, 30 years later, swimming under the ice and losing the sight of the hole, say 60 yards out of there was a hole, and I couldn't see it anymore because my coronet froze, and I lost the way. I lost the way, man, and I passed the hole, and I tried to find it all the time, all breath hold, in shorts, under eyes, meter thick, like a yacht thick.

You can't do anything. You're just there and be part of it and don't get paranoid. All that is survival. I was torn out, brought out by a diver who went in at the 60-yard hole and brought me back to the 60-yard hole. And the first thing I did was back in life. Those moments, you remember what happened at the trauma. And that made me able to understand. Understand, if you are in control of your breath,

then there will be no agony and death. You will be able to slip away like sleeping. Because that's what I found. From us, anything in life, if you really look for answers, follow your breath, and you will find the answer. It's all there. You guys have been doing breathing just before this. We are the breath.

Without breath, we are nothing. The breath accompanies the soul itself. First thing we did when we came into life was the breath. The last thing will be and the soul keeps on going. I say following the breath, you will find your soul. Let's talk about the breath a little bit because Lauren has been following your stuff for a while now and she turned down to the breath. We've been doing every morning and honestly during this time you know when we're all in lockdown and we're all a little bit more stressed and the world's in pain it's been extremely helpful even for you know for me to sit back and just take that extra time to to reset and to and

to to quell that anxiety so maybe we can talk about that a little bit yes what you do with these breathing exercises you activate through the holes you activate the adrenal axis it spikes you know how much it spikes i will tell you they compared blood proof results from doing this breathing in the hospital, the blood proof, the blood samples, with the people, adrenaline levels, together with a study which they did with people who went for the first time into a bunkie jump. And lying on the ground, doing this breathing technique,

spikes the adrenal levels more than somebody who's going into this first bumpy job. Is that why you kind of feel high? I mean, I feel kind of high and my toes tingle. And like, is that normal to feel that high? Is that what you're referring to? Sure, sure. That is not even, I'm not referring, indirectly, yes. But directly, the body is in such a stress, but you don't feel it.

The thing is, you feel high, but actually your body is in enormous stress. This stress is more than you experience, than you would experience when going into your first bunker jump. Okay. You see? But you felt high. And in a bunker jump, you feel

what's going on. So, the adrenal axis is being activated so high, it spikes, that it resets the body to its utmost of functionality. That is what this exercise does. It brings the adrenaline so high, it spikes, comes back, but at that moment, your body is cleansed. Cleansed of all the wrong hormones. Could be cortisol or whatever makes you not able to function the best you are capable of.

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What else is it helping to release? Inflammation. And the cause and effect of disease is inflammation. So sometimes we carry inflammation and we don't know. And it is there and it obstructs our functionality, but we cannot really sense it. This exercise is able to cleanse it all. And then you are in your best of your functionality.

Does it replace meditation? They also compared brain scans with brain scans of people who are doing four hours a day, mindfulness for years. And it appears to be that these breathing exercises tap into deeper realms of the brain than those who do four hours a day for years wow and what's the reason for that the reason is because we bring the body the body's neural activity, and the blood flow into the deepest of the brain. So, past all the rest, we bring it to the deepest of the brain. That is the brainstem.

And in the brainstem, the reptilian brain, the reactionary brain, there we have the opioids and the euphoric cannabinoids. And it was considered in science that they were not accessible at will by humans. But recently we have shown how to get there and robustly activate. This is where mindfulness is not able to get. But we get there because we control in a controlling like being high. We stress up the body so much that we go to the survival part of the brain, which is the deepest part of the brain, and activate it robustly and bring the body to its utmost of functionality. That means depression is not there, inflammation is not there, the wrong hormones are not there, a deregulated immune system is not there

because it is all not part of being functional. It is very simple. It is very simple and very effective. If you do this, and there is a growing problem, Michael, in the world about depression. It's growing, growing, growing. If you do this and you do it well, you get rid of that what causes depression, which is a deregulated hormonal system and inflammation, which is affecting the immune system, goes through the brain blood barrier and creates imbalance in the dopamine, serotonin uptake.

Whatever the names they got, they got no solution. And this will bring solution, as simple as it is. You talked about anxiety and depression. I had really bad postpartum anxiety. And I noticed that the breath work was helping me. I had a doctor tell me that the reason I was having so much anxiety was my diaphragm was being blocked from breath. I have breast implants. And so he said it was like blocking my breath. Do you think that a lot of people's anxiety in quarantine right now is stemmed from not being able to get that deep breath in?

Yes, yes, of course it is. And it is also because they are now inhibited where normally they go out, they do this, they follow their thoughts, and now suddenly they are not able to follow their thoughts. They have to stick around in one place, purpose to go to the shop, to go do this, go do that, and meet everybody there, etc. It's all social hormones and the blood flow, and they have no control. That control, we can get back and with that a deeper control than before the whole COVID-19. Take it as an opportunity to get in and to get in connection with your body and with your mind the way nature meant it to be. That is fully being in charge and in control of your own mind and body.

The rest doesn't make sense. Do you think so? You see what I mean? So speaking of COVID, because obviously we're living in unique times here, you brushed earlier briefly on the immune system and how in the cold, it helps boost the immune system. Can you go in depth a little bit about that and explain the benefits of the cold and boosting our immune system? Because more than ever, obviously, it's more important than ever right now. Everybody should take this up.

The immunity on this, you know, a vaccine, et cetera, is not only far away, but it's no solution. It's not a solution because we still are having the same weak condition that is not able to cope with, say, a new virus coming in. It's waiting for a new virus. It's going to happen. It's bound to happen. The answer is what everybody should do and can do and already scientifically has been proven is to boost up our immune system to a level where bacteria and virus are being coped with in the beginning. When the virus begins, not too much is happening. At that moment, you have to be able to intervene consciously through these breathing techniques.

They help the immune system to become alert. When it becomes alert, then it copes with the intruders, the virus or the bacteria. And it knows how to do it because we have an immune system that is able to do that. Only because we lived in too much comfort zone behavior, we have weakened the connection of our mind with our immune system. And now it is needed and it doesn't work. And the doctors have no answer and a pharmaceutical industry have no answer. I tell you, nature has the answer all the time and this is

what I've been proving in scientific research. Only they don't want to take it up so swift because it doesn't make the famous money. Wow. That must be pretty frustrating though. Because you literally have such a gem that you want to share with the whole world. But it's almost like it's too simple for people. Yes. Yes. So podcasts like this, I take the window you offer me, I show it.

It is for free. It's there. You are born with it, with the ability to take away your anxiety, your fear, your not having confidence within yourself, bring back connection, take over the mind. I mean, I did all these things in university studies, and then I showed it with groups of people. So it is scientifically there that we are able to do so much more. It is best that people notice that when they feel the beginnings of bacterial influence on the immune system, like fever, nausea, not nice, those are symptoms. That's the time when you should be able to be alerted,

hey, I have to act, not go to a doctor, because they kill the messenger. They kill the symptoms. They don't kill the cause. And the cause is that you are disconnected and you are not able to extinguish a little fire which will become a big fire if you don't stop it, if you don't make use of your own inner power, your own inner physiology, the way nature equipped us with. That that's the problem now.

And so we found this through the science. Yes. One of my biggest problems with the response to COVID, and this is a worldwide problem, is that there's been so much focus on the vaccine and the cure, and there's been very little conversation about how to boost your immune system and how to prepare yourself to fend these things off to begin with. It's always about after the problem occurs, well, then we'll come up with a medicine or a vaccine. But there's very little conversation about, hey, if you boost your immune system to begin with.

And there's scientific studies right now that are coming out, which worries me also, that say people with boosted vitamin D levels and insufficient vitamin d levels are not as susceptible to this disease and they're not in virus and they're finding it off and you know right now we're all being told to stay indoors and that that's concerning because if vitamin d obviously helps to fend this off and we're all indoors getting deficient vitamin d levels it's obviously not going to help them to fend off the virus they they are really groping in the dark and have us grope in the dark, in the artificial light of our houses. It doesn't activate our vitamin D. We should go out. We should be in the forest. In the cold water, it's a real medicine. It activates the adrenal axis. Like in the cold water is a real medicine. It activates your adrenal axis.

Like in the beginning, we talked, anything that should not be in the body is being evoked through going into cold water because your adrenal axis is being activated to survive. Not only survive, to take everything out what should not be there. And one thing that is COVID-19. In your perfect world right now, let's say,

and it was up to you to tell the world, like, hey, this is how we're going to deal with this. What would you tell people? Would you say, get outdoors, get in the cold, breathe? Or would you say, isolate like you are? What would your solution be? I love the question. I love challenges always. and I am into it.

Guys, I've already shown in science how to fend off bacteria effectively, whereas thousands of people could not do it. I did it 100% school, and then I taught people to do it in a couple of days also hundred percent school so why not you everybody has this capability thought of impossible the whole industry is because we were we don't know that it is possible but now it has been proven through science only not implemented because it is powerful the industry is powerful they want to make money over us and not really heal us because then they have no money that's the logic and i think it's logical it's like biological people do this but i tell you, right now, we have come up with new insights through science that everybody is able with easy-to-go techniques to boost their own immune system and have it within the control of their mind at will.

Everybody just by simple techniques. And this is the magic key to reset the body. And in resetting the body, you become master over taking out that what should not be in the body. That is inflammation, oxidative stress, the wrong hormones, the wrong biological processes in the body. You become the alchemist through just breathing can it be so simple understand that it is simple simply there it is within every body of

us we have the tools equipped by mother nature to fend off stress in any way that means mental stress emotional stress bacterial stress viral stress emotional stress any stress because that in the end is cell biological stress and we have the tools with our mind so in an ideal world i say say, be happy, be strong, be healthy as a guarantee. Are we able to tap into that and guarantee that for ourselves and our sons and our daughters? Yes, we are. We have come to that point. It's beyond speculation. It is there.

And I wish you to take it on because I want to spread the love composed by happiness, strength, and health. Guaranteed. Doesn't the breath work too? And I could be wrong in saying this, but doesn't it work out your lungs, which is what we need right now? Like, doesn't it? Doesn't it? Isn't it so good for your lungs? Which is, I feel like everyone wants to improve their lungs, right?

Yes. And not only good for our lungs it exercises a i'm doing a study right now with people who are paralyzed you know spinal cord injuries and they have deteriorating conditions with the lungs because they are lying all the day in their bed so these breathing breathing exercises do not only train the lungs, but the whole vascular system. It trains the people doing these breathing exercises the right way. It trains the vascular system just lying on the ground more than somebody who is running. You got that?

Wow. That's one. Then, number two, through doing these breathing exercises, you ignite or activate the adrenal axis. Adrenalin resets once again. Also, the lungs through the blood and the fluids and the air to evoke it from inflammation. So, inflammation should not be there. When the adrenaline comes, it just gets it out of the system. And that is inflammation. What is COVID-19? It's inflammation. Inflammation.

And we have seen this in the university study. COVID-19, the damaging factors of COVID-19 is the interleukin number one, number six, number eight, and number 11. Those are interleukins, inflammatory markers. And we have shown in our study in 2013 how to get it down, all these markers, through breathing techniques. Now, does it work like a pill, like instantly? No, no, no, no.

That's not the way. Once the damage is done, once the damage is on, people are on intensive care, then they have weakened their condition to breathe at all. So I say you have to implement this, give this to the people all over the world to whenever, and that is a natural thing, whenever you feel something is wrong, then you start to do something. You don't, oh, I feel myself wrong. Let me wait until tomorrow. See if it is worse or not. And then the other day it's worse.

Yeah, a little bit more, a little bit more. No. In nature, you need to function. What do you do when you feel wrong? You make it right. Right over there. But people don't know. So, these breathing techniques, they are able

to stabilize what is beginning to destabilize within the immune cells, within the blood, through a bacteria, through a virus, which is messing with the cellular capacity to fend it off. It wants to encapsulate and to copy and all those things. And we, through the adrenal axis activation, are able to stabilize that. The effectivity on cell level to take out cell biological stress in any way cost.

Could be emotional, could be mental, could be distress, could be decongestion, could be bacterial, viral, thermal, any. And it is all the same thing, cell biological stress. And we have the capability to stabilize that again. There are a lot of millennials that listen to this podcast. How bad is it to wake up, open your eyes, and check your phone as the first thing you do in the morning? Yes, it radiates.

It is radiating. The cell works like a battery. We are composed by a chemistry, and we are like potentials, like a resonance. And if we come up with the radiance of a telephone, we begin to mess with the original right resonance of our cells, and it's beginning to destabilize the chemistry. Logically, we will be negatively affected. That will end up in destabilizing the immune system.

Then we become sick. If this keeps on, we could get Parkinson's. We could get Alzheimer's. We become neurotic. We get a heart attack, deregulate the genome expressions in the lungs, and we get all these lung conditions they are talking about. But in the end, it is we have no knowledge of how to stabilize that what is being destabilized

through all our things of nowadays technology, the way we live, and the way what we eat. We don't know. We don't have this connection. We don't feel within how to act upon that and what should not be in us and stabilize it. We've talked about a lot, obviously, the cold and breath work, but one thing we haven't touched on that I know is extremely important with your practice and your method is mental

toughness. You're not able to go in the cold for hours on end or dive into ice-cold water or take ice-cold showers or discipline yourself to breathe without having some mental muscles and mental strength. For those that are listening, if you had a couple of tips, and I know this is something you have to work at consistently in your life, like a muscle, but for people that are like, oh, I don't know if I can get in the cold, or I don't know if I could take a cold shower, and they're not mentally tough yet, which I think a lot more of us need us included. What would you tell those people? What are some tips to just train your mind to be strong? I say a mind that is within control is your best friend.

Your mind, which is not in control, is your worst enemy. That is to start with. Now, are we able to have control over our mind? Not the way we are schooled. We have learned about history, mathematics, and language, and career moves, and position yourself, and all that, but we never learned how to be happy, strong, and healthy through mental control. We never learned that.

I always say, if you are able to go to the deepest of your brain at will, at will, that is consciously, then what other place you cannot go to? You learn to access first into the deepest and with that, you have to go to

all the other places to get there. So, then it is in time that you will become the master over all your brain. And we have shown that already in brain scans, that these breathing techniques, they change the neural activity in the brain from 60% at will to 100%.

Can you believe that? 100%. That makes much more sense than through evolution, having learned that to have only 60% control over our brain, there is a possible 100%. And that is nothing more than natural logic. We are not here with a hump of meat that is not within our control.

We only have never been schooled therein, but it is there. And the breath goes past our whole way of dealing with our body. This deep breathing and holding brings activation in the depth of the brain, and then the journey only begins. Because then new neurological pathways will be set into the stress mechanisms of the brain

in control, because you are doing these breathing techniques. You are doing this breathing, and you bring stress upon yourself while being high. You feel great, but you exercise the brain at that moment to the deepest, and you make a conscious neurological pathways toward it. You learn to control stress at that moment. You learn to control, to activate opioids, because what happens when you go without breathing for two, three minutes? That is deep, deep, deep, deep stress. That is painful normally. But we do it so that it is not painful, but you feel high. But for the brainstem, reactionary part of the brain, it says, Are you dying? I'm not breathing.

It's no drama for the brainstem because it has no emotion. It's reactionary. But then it shoots out the adrenaline to survive. And with that adrenaline, we take away all the shit that should not be in our body. You mentioned earlier, said that you it takes 25 minutes of your day yes to set your day right can my the audience really likes details so can you truly walk us through the whole entire 20 minutes 25 minutes of what you do so you wake up besides of your beloved you give him a kiss or you give her a kiss

and it's all great, you know. You do the breathing together because it's nice. Synchronicity together, nice and it's even very good for the sex too. I have to say, this is a different episode altogether.

What's another one? That is just learn by experience. Okay. Okay. But the serious thing about this is about another shitty day or a great day. What do you want? Begin and do this breathing determinantly. Just do it.

Follow your breath, not your it. Follow your breath, not your mind. Follow your breath. Your mind follows the breath, then the breath goes everywhere. Your mind follows the breath. It gets everywhere. Then you do the hold because we blow off the carbon dioxide,

the CO2, the breathing trigger. We are making the body alkaline. We breathe because we become acidic. Then we go and breathe again to become alkaline. That's the functioning of breathing. But now we alkalize the body so much that for a long period of time, we don't need to breathe.

There's no need. Chemistry is okay and you have no need for breathing, but the brainstem doesn't know. The brainstem is about survival, about the opioids, about the cannabinoids, about the adrenal axis. So it's a, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, ah, learn, boom, reset. And that happens within seven minutes. They saw that we in brain scans compared to people doing mindfulness for four hours a day for years

could not get and tap into the depth of the brain as we do in seven minutes. That means it's amazing. It's amazing. It's simple. It's effective. You better do it because you alkalize your blood. You bring the right pH level. You take out the garbage.

You are ready for the day anytime. That's the way you feel. You can take on stress because there's residual stress hormones existed in our blood after working out in our dream states. It's cleaning up time, working out in the subconscious. That creates chemistry. It's all being cleansed. So you are ready because you are blank. You can take on a lot of shape because

you've got space inside. So it's all there and you've got this access without inhibition into your physiology. That means flow. Flow. You've got simply flow. And know that it is there. 20 minutes of breathing, like three, four rounds. Oh, I've only been doing 10 minutes from your YouTube. Should we do the full 20 minutes? 10 minutes, 12 minutes, 20 minutes. I say something. It is very limited what you need to get into the depth of yourself.

And when you feel good you will you will not stop if you feel good after you do the 20 minutes of breath work you then get in the cold shower yes you get into know and set your mind the power of intention is so underestimated people don't know what is the power of intention what is this neuro linguistic Oh, neuro-linguistic programming. Oh, I need Tony Robbins. I need this. I need that. Man, I'm talking physiology.

Physiology of the brain. Your mind is a neurological muscle. It's a real muscle. It's neural activity that's strong as a cable that feeds your television, that feeds right now the microphone. That's why I can see you. That is neural activity, electricity. We got that too.

That is the power of our thought. Begin to use it. Don't let you be used. Use it from this way to what you need. We are built to fulfill, to be able to realize whatever is inside of us. Well, that is the magic. I want to ask you if you can walk our audience through like two minutes of breath work right now. Can you do like, could you give us like, if they're in their car? Easy does it. Easy does it. Don't do it in a car.

You will blow your mind, man. You will hit a tree or a car or whatever, you know, or some COVID patient there walking on the street. Who knows? Just having fun. For anybody who feels is getting into this disease, it's like not at ease but dis-ease, then you do this breathing.

You do this breathing and you bring down that what makes you dis-ease. Yeah? So, how do you do it? Relax. We have a body. Are you relaxed? Yeah. Oh, you become conscious.

Oh, yeah, I'm in my body. I'm here. Nowhere else. Oh, yeah. Automatically, you take one deep breath. Just be here. Not in your mind, in the breath. That's what we are.

Now, we have a valley. We have a chest. We have a diaphragm, and we have the chest. We's what we are. Now we have a valley, we have a chest. We have a diaphragm and we have the chest. We go deep with this. We go like this. Let it go. We use our diaphragm,

we use our chest. Fully in. Let it go. Fully in. chest fully in and let it go fully in let it go fully in let it go fully in let it go keep on going fully in letting go good fully and keep on going you become light headed looming the body tingling it's all okay because we are blowing off carbon dioxide we are alkalizing the blood ph of the blood is going up right now. So that's what you do. You are becoming the alchemist, changing the chemistry. Keep on going.

Your mind is in one place. That is in the breath. Not in the mortgage, not with your wife, not with your boyfriend, your man, your dog, or this or that. It's out of there. You're here with the breath. How simple. Changing your chemistry, that's what we do.

We do 10 more, 10 deep breaths more, changing deeply, feeding all the cells. Right now, this relaxed breathing is opening up the veins. It's relaxing. And a relaxed body is able to store up oxygen. And then the body becomes alkaline. And it opens up to the lymphatic system, takes out the wrong chemistry, cleanses it, and it's all being blown off.

So peace comes in, stress gets out. Because our mind is a neurological muscle, able to send out what should not be inside. And you can feel what should not be inside, get it out. And you get the peace in and the stress you get out. And that's the way it works. Five more. Fully in. Letting go.

Fully in., letting go. Three more, fully in, letting go. This is already pacifying parasympathetic nervous system activity. Last one, Pull it in. Let it go. And stop. Close your mouth. No smuggling.

Just be. Witness. Witness the rush you feel. That's your veins, your blood flow, in your head, the neurology. You can feel it. It's a rush. you are alkaline that means positive pH there's no need for breathing yet your body right now is not breathing after exhalation that is inducing a stress to the brainstem, which is direct, and it's already being activated now.

You're still without force, not breathing after exhalation. You're witnessing. No need for breathing. Yet your brain is highly alerted into survival. It wants to reset the body to its utmost functionality. Inflammation is going down right now. Okay. Say five, four, three, two, one.

Take them fully in. Hold. Push it to your head. It's bringing cerebrospinal fluid to the midbrain. Extra blood. Three, two, one. Let it go. There we are.

This is round number one. If we would do three rounds like this, you would increase the length of time not breathing after exhalation. That is inducing deep, deep stress while feeling high and while feeling peaceful.

That is the control of the mind. To go into the deepest of the mind and to take a hold of all your body. And it's being done so simple. And this is what the world should know and do every morning. Mr. Wim Hof, we're going to definitely share all of this stuff. It's incredible. Thank you so much. Tell us where they can find your book. Yeah, the book, October 20th, The Wim Hof Method. Tell us all about it.

I got the book actually received yesterday. Show us. Yeah, it is downstairs. We'll link it. Yes, it is The Wim Hof Method. That's it. All of this stuff can be found in the book. All the stuff is inside. It's the whole life story, the science, the way we fundamentally change the science, the crazy stories I found myself.

I mean, I was picnicking in the death zone of Mount Everest in my shorts, freezing temperatures. How about that? Hey, man, how crazy can it go? I love life. I about that? Amen. How crazy can it go? I love life. I'm crazy about life. And that's what I show, that everybody should embrace the amazingness of himself in life

because that is where we are. You guys download his app. I did it the other day with my baby on my chest and my baby fell asleep on my chest and my baby fell my baby fell asleep on my chest because i was so relaxed um and also follow you on instagram about your instagram it's at iceman iceman underscore hoff yes yes it is wow you got a baby? How old is he? She's three months. Oh, lovely.

You're incredible. Thank you so much for coming on. That was so valuable. Next time you come on the podcast, it's going to be in person and we got to talk about sex. Anytime. I love sex. Sex makes the world go round, guys.

It's no other way. Okay. Thank you. I mean, I think we get a greater audience when I talk about how to increase your sex life in any way and the intimacy that goes with it. Amazing. You are incredible.

Thank you so much. We'll see you in studio next time i'm gonna hold you to it sex thank you yes yes cheers guys love you who wants to win a bottle of woo more play all you have to do to win a bottle is go let us know your favorite part of this podcast on my latest instagram at the skinny confidential and follow at wooomoreplay on Instagram. Super easy. One of the team members will slide into two of your inboxes and send you some coconut oil lube.

With that, we will see you on my birthday on Friday with a special planner 10 minute episode.