By: Chilled Out Wellness | January 24, 2018

One question that I get regularly as a certified Wim Hof Method instructor is how to practice cold exposure after the class or workshop ends. The easiest thing for most people, in most cases, is variations on cold showers.

"But what if I live in an area and the shower water isn't really that cold?"
"How long should I keep the shower water cold?"
"Can I ever take a warm shower again?"


There are numerous health benefits to cold exposure but the purpose of this post is to give Hof'ers some potential cold exposure ideas and concepts with progressions and alternatives. My hope is that regardless of experience and where you are geographically you can find a way to get your cold exposure training in.


But first a quick ...

By: Chilled Out Wellness | November 28, 2017

Ever feel "butterflies" in your stomach before a big meeting because you are afraid you may mess up? Waves of anxiety about your current or future finances? Can’t sleep thinking about another failed or failing relationship? Constantly worried you are unhealthy or something is wrong with you?

How much time, effort and energy do we spend depressed about the past or anxious about the future? More importantly, how is this mental state affecting our mind and bodies?

I used to constantly feel the need to "future trip" about the what if's and how to's of tomorrow and beyond. The effect of going through the roller coaster of ensuing emotions was extremely detrimental to my overall mental and physical health. I didn't realize a...

By: Tate | February 09, 2017

Physical Therapy, Rx Pills, Injections, Research Program, Tossing, Turning, Stretching, Yoga, Acupuncture, Nutrition, Supplements, Exercise... (screams) WHY is my lower back still hurting???

Since I began practicing the Wim Hof Method I have been able to manage my chronic back pain caused by a torn disc better than anything I have tried previously. The ability for me to manage the pain without taking any painkillers or supplements has had a significant impact on my day to day life (and my wallet).


Instead of taking a potentially harmful NSAID, muscle relaxer or a painkiller, now I just have to do the WHM. By doing Wim Hof Method breathing techniques, specific stretching exercises, and taking a plunge in cold water I can completely mitigate A...