Wim Hof Method : One month post 10 week program

I already posted a 10 week summary so will only share things I noticed post one month. Focus a bit more on the negative as I know some folks like to hear this side as opposed to the positives.

The negative:

1. I did have some chest pains after having gone in the water 8+ days and running in sub 20 degree weather.  It was a bit concerned but just went with it and pulled back on too much in one day.  The amazing thing is that I did not get these chest pains before, during or after being in the water.  I friend that is doing a lot of cold water immersion (and has not done the Wim Hof program) was experiencing the same thing.  The interesting thing is the heart aching subsided (still comes and goes) after below 20 degree air and below 39 degree water baseball game (we were doing a video for my friends business).

2. I felt light headed and the noise of the cold shower went in an out a few times during longer 10 minute + cold showers with multiple 1 minute + breath holds. It was a calming sensation but a bit concerned if I actually passed out.  

3. Good but ... it hurts. Sometimes when getting in hot tub, especially when very cold in water and going over 8 minutes, the pain of hands and feet is unbearable. A couple of times I had to 

The positive:

1. My son Slade told me on a weekend that we went skiing that it was the best we ever got along and I did not lose my patience.  He said there was not a time were I was relaxed with him on vacation....ever.  Nice to hear but sad for the times I did lose my patience. 

2. I go to bed at night smiling.  Feeling a sense of happiness, contentment, and accomplishment.

3. More energy but more calm. I call it a patient, urgency.  

New revelations:

I finally felt the warm body sensations in the shower when doing the breath holds!  I noticed this only happens when shower water temp is 55 or above.  Water temp before March was 50 or below in New Hampshire.  

Here are some of days videos and pictures:
March 1 : March 2 
March 2
March 3
March 4. Post swim: March 4 
March 5 Post swim: March 5 March 5
March 11
March 13
March 17 March 17 March 17 March 17
March 18
March 19 March 16
March 21
March 24
March 26 March 26
March 29
March 29
March 31

Cold immersion is a journey and not a destination, so let's just breath and jump in.

NH Seacoast Cloud Immersion Facebook Page

Week of May 1st

Spent a good amount of time in the NH seacoast water ways this week.  Solid week of breathing. Going to have to try the recommendations of one Wim Hoffers on the Wim Hof Facebook page regarding 10 breathing/hold cycles. Most I have done is 4.  

Sunday did 15 minutes in what felt like 43 degree water although NH Seacoast web site listed at 46 degrees.  Pictures of swim here:
May 1 at 6:11pm
May 1 at 6:19pm
May 1 at 6:11pm
Did breath holds before going in water of 1.20, 1.40, 1.50 and 2 minutes.

Monday did an 8 minute shower with breath holds of 40 sec, 1 min, 1 min, and 1 min in shower. Shower temp at 48 degrees.

Tuesday did 8 minutes in ocean harbor at 46 degree water temp.  Did breathing before hand with breath holds of 1.20, 1.40, 1.50 and 1.50.

Wednesday - 20 minutes in Hampton Harbor @ 46 degrees. https://www.facebook.com/groups/1044417555620548/permalink/1120518638010439/

Thursday - 30 min mediation - 1.35, 1.45, 1.55, 2.05 holds ( no forcing).  Did a 6 mile run follow by hot tub. After hot tub, blood pressure was 117 over 78.  Did a 10 min cold shower with breath holds of 40, 45, 1 and 1 minutes.  Shower temp was 55. After shower, blood pressure was 140 over 91.This does raise blood pressure. Talk about doctor visit where blood pressure 150 over 95 and heart rate 90. also, felt warmth in shower like others. only happens when 55 or above. 55 almost too warm.

Friday - 20 minutes with real life swimming in hampton harbor.  46 degree water. My 13 year old son actually swam across the 1/4 mile channel. The rest of us did a considerable amount of swimming.  I could really notice the swimming lowering my body temp. and putting a bit of stress on heart/body.

Saturday - 17 minutes in Hampton Harbor in late afternoon.  46 degree water.   My 13 year old son did 18 minutes!

Air temp between 42 and 50 most days.

Week of April 24th

Was on vacation with week with my boys in Seattle so not much time for cold immersion.  I did about 5 fifteen minute cold showers but the water temp was between 58 and 60 degrees so not cold at all.  I did four breath holds in shower which were typically 40 seconds, 1 min, 1 min, and 1 min.  I did do a couple 2 minute stays in 39 degree river at Mt Rainer. Pictures here:
April 30 at 1:38pm

I also did a quick (a couple of minutes) in Puget Sound one day.

Wim Hof Method : Program Summary

The program was great; live changing in so many ways. It requires an extreme determination and commitment that many people would find uncomfortable. As Wim indicates, putting yourself beyond your normal comfortable zone brings much reward - health, happiness, and strength.   I have stopped drinking, run marathons, competed in bicycle races, tried vegan for 100 + days, and done a number of 21+ day clean eating programs.  However, this program requires a special level of commitment in order to get into 43 degree 10 minute showers, or 39 degree ocean water or ice baths.  Especially when it is 24 degrees outside and snowing.  The relaxed mind and body required to do the breathing exercises was another special challenge.

There were many noticeable changes in the mental, spiritual, physical, and physiology.  This blog post contains my summary of the Wim Hof method based upon my readings and listening to podcasts, and watching Wim Hof videos:
http://seacoastwimmers.blogspot.com/2016/03/wim-hof-podcast.html
Here is quick summary of beyond fear by Wim Hof as I interpret it:
http://seacoastwimmers.blogspot.com/2016/04/cold-immersion-try-not.html


Mental
--------
My focus at work is allowing me to get more done in a shorter period of time. I feel a calm sense of urgency.  I am able to prioritize the plethora of ideas in my mind and get them done quickly without worrying about what needs to be done next.

I can see how the Wim Hof method can be used to treat addiction.   In a way, you replace one addiction for another.  I have an addictive personality and the 'edge', adrenaline rush, and intensity you get from the cold water can be similar to the rush of drinking or extreme sports.

Spiritual
----------
I have been meditating for 20+ years but my chakras' have never opened to this extent.  My root and crown charkas have never been this open.  My son told me I had never been so relaxed on a weekend ski trip we took during a one week vacation with my boys.  Getting into cold water definitely causes the monkey mind to calm...there is no other choice.


Physical
----------
I received many comments from people that my eyes were vibrant, skin clear and tight, and I generally looked much younger. I also noticed gray hair had all but gone away and my hair color became lighter.  I did not lose weight but looked to have much less body fat and my pants were a size looser on me.  I also got a tan!  This was a distinct tan. I was told it was because of getting red when going in the very cold water for a long time.


Physiological
----------------
My appetite was much more surpassed and did not have as many urges to eat.  However, daily bowel movement almost doubled.  I could tell that my body chemistry was changed significantly. I sensed an extreme change in my mood, energy, and attitude based upon changes in my body's physiology.


Lessons Learned
--------------------
I could have never completed this program without a hot tub. The first few times in 10 minute showers and ocean swims required long (30+) sessions in the hot tub. Even after taking more then 20 ten minute+ showers my back is still way more sensitive to the cold water then my front or sides. I also find that when run and do breathing holding after my runs it is much more difficult to do the breath holds.  I can walk into 39 degree water without hesitation and don't feel the cold water.  This is much different then not wanting to go into 60 degree water during the summer months before I completed the program.  I also found it amazing how it is possible to run with just shorts and running shoes in sub 20 degree weather.

NH Seacoast Cloud Immersion Facebook Page

Wim Hof Method : Week 10

Here is the tenth week data, and my comments.

Summary:  For the 10th and final week, I was intending to go in the 39 degree ocean and take a cold shower ever day (or cold run everyday).  A business trip to Prague cut my run of days in the ocean to 5 (ending up doing 8 straight days when I got back from Prague). I did between 6 and 10 minutes in the ocean every day, and 5 minutes in 44 to 48 degree shower most days. I also did an hour run (7 miles) in 27 degree weather with last mile running in ocean.   I was very cold and took a long time to warm up on the first day after 10 minutes in ocean.  After the 4th day in the ocean, I noticed that shaking was not as bad and really was drawn to go into the water.

'Looking in rear view mirror' (after having completed program and seeing patterns) :  The breath holds really felt good this week, and finally getting into a peaceful state during the holds.  I really felt like the 10th week was more the beginning then the ending. Pushing myself to go in the ocean daily ,as well as cold showers in the morning, was a great way to gain momentum for continuing strong with cold immersion after the 10 week program. Look out for my blog posts that summarizes all the benefits I received from completing the program, and blog posts on post one month activities and benefits.

This was incredible life changing programming. It took my 20+ mediation practice to new frontiers, and granted me focus, clarity, creativity, restful sleep, and energy I have never had in my life.

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.16	1.42	1.53	2.04
2	1.20	1.38	1.46	2.02
3	1.20	1.50	2.02	2.10
4	1.16	1.38	1.45	1.52
5	1.08	1.42	1.50	1.55
6	1.20	1.46	1.58	2.15
7	1.25	1.40	2.02	2.06

Push ups:

Day	Number
1	40
2	42
3	43
4	45
5	48
6	42
7	42

Day	Notes
1	5 minute cold shower at 44 degrees. 10 minutes in ocean at 101 bridge felt very cold and not very good at all.  Core temperature was very low.
2	5 minute cold shower in AM at 48 degrees. 6 mins today in ocean with water temp @ 39 and outside air @ 23 with wind chill. Video here: February 26.
3	5 minute cold shower in AM at 45 degrees. 6 minutes in ocean at 39 degrees, video is here: February 27
4	February 28 video is here.   Another 6 minute swim today. Air temps in high 40s and water temp around 39 degrees. Four straight days in the ocean between 6 to 10 minutes at 39 degrees.
5	34 degrees but feels like 27 degrees. 1 hour run with only shoes and shorts, and did last mile in ocean with barefoot. Video of 8 minute ocean swim here:  February 29.  Mid 50s in air so went 8 mins in 39 degree water.
6	Prague. 30 minute meditation followed by 53 degree shower for 13 minutes. Did breath holds of  40 sec, 1 min, 1 min, and 1 min in shower.
7	Prague. 5 minute 54 degree shower in morning. 10 minute shower at nigh with breath holds of 50 secs, 1 min, 1 min, and 1 min.  Did a 1 hour run in 34 degree weather as well.

NH Seacoast Cloud Immersion Facebook Page

Week of April 17th

This week was on again and off again with a total of four days (Sunday, Tuesday, Wednesday, and Friday).  I did breathing on these four days as well with breathing sessions (outside of shower or cold water) of 1.20, 1.40, 2.00 and 2.10 on Sunday and Tuesday. I did 1.30, 1.50, 2.10 and 2.20 the other two days.  The days were as follows:
1. Sunday - Did 20 minutes in ocean at 43 degrees. It really felt warm and did a lot of swimming across channel and around the water: April 17 at 9:23pm
2. Tuesday - The water temperature was warm at 63 degrees in Seattle hotel so did 15 minutes with breath holds of 40 minutes, 1.10, 1.10, and 1.00 minute.
3. Wednesday - Again the water temperature was at 62 degrees in Seattle hotel so did 12 minutes with breath holds of 40 minutes, 1,1, and 1.0. I also did a shower in evening for 5 minutes at 53 degrees with breath holds of 40 minutes and 1 minute.
5. Friday - Back in NH so went in ocean again for about 7 minute swim in 43 degree water. Felt a bit cold after being on a red eye Wednesday night and two days of biking and limited sleep for two nights.

I have noticed that no matter what the water temperature I typically can hold for only 40 seconds the first breath hold.   Breath holds were very good this week. Felt very good and very relaxed.

Saturday, April 16th

Did breath holds of 1.30, 1.50. 2.10. 2.20.  Very relaxed today as breathing in hotel room in NYC. Did a 10 min shower at 50 degrees with breath holds of 40 seconds, 1 min, and 1 min. 

Sunday, April 10th

No cold today as was snowboarding today and yesterday. I did a great 35 minutes mediation.  The throat and heart chakras opened almost immediately.  I have never had this happen in the last 20 years of mediation. I will typically not get the wide open chakras until the last 10 minutes of a mediation. 

Wednesday, April 13th

I did a sorta cold shower, 58 degrees, for 13.30 minutes.  I did breath holds of 45 seconds, 1 minute, 1 minute and 1 minute.  In Seattle at hotel, hotels tend to have warmer showers.

Wim Hof Method : Week 8

Here is data and my comments for week 8.

Summary:  I have two friends you will see in the video that join me on the dips in the ocean, Bob and Dave. The interesting thing is that neither of them have done any cold showers and do not do the breath or mediation. For them, it is all about shear determination and will power. Not sure if this is good or they are getting the same benefits, but I find it even more impressive that they can get in the ocean for 10 minutes at 42 degrees without any preparation/training.

A couple things I did this week that I thought would have never been possible:
1. Run -  5K run in 23 degree weather with windchill at 7 degrees. Only shorts and running shoes.
2. Horse stance in snow - 10 minute 'horse stance' in snow in 17 degree weather with windchill at around -2.
Seriously think if someone told I would be able to do this when started the program I would have thought them insane.

'Looking in rear view mirror' (after having completed program and seeing patterns) :  In looking at Wim's notes for this week, it indicates you should do a 10 to 20 second bath or outside water. Interestingly I had already done 5 ice baths for 8-12 minutes at 39 to 42 degree water, and 7 times in ocean at temps between 42 and 49 for 3 to 10 minutes.

The first times getting into the ice bath or ocean were not so 'inviting' or easy. I definitely did not want to get into the ice baths, and my hands and feet stung very, very badly when first putting them into ice bath water or the ocean. I can remember the first time putting my hands into the ocean.  I wanted to take them out immediately.  However, I left them in and after about a minute they went numb and felt fine (or I could not really feel them). I also remember the leather feeling my skin had the first few times staying in for over five minutes.

I also remember shaking uncontrollably for a long time after. If it was not for my hot tub, I don't think going in the ocean would have been possible. However, as you can see in the video of the video of my friends and I in the hot tub are hands stung so bad and bodies felt cool in a 104 degree hot tub. The times I was traveling and did the ice baths in hotel room, I took a long hot shower after. Even after the shower I would shake for a good hour or more.

I did a few more runs this week bare chested (of course, no hat or gloves). Definitely but your thumb inside your palm and cover with your fingers. This does an amazing job of keeping your

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.28	1.32	1.45	1.40
2	1.16	1.38	1.51	1.56
3	1.25	1.40	1.51	1.55
4	1.30	1.50	2.01	2.01
5	1.05	1.35	1.45	1.51
6	1.21	1.36	1.51	2.02
7	1.10	1.35	1.52	1.54

Push ups:

Day	Number
1	42
2	40
3	40
4	45
5	40
6	46
7	42

Day	Notes
1	I did the horse stand for 10 minutes in snow at 39 degrees outside. I also did a combination of 5 minutes in ocean, 10 minute walk, 1 minute in ocean, 10 minute walk and then another 1 minute in ocean. This was an interesting routine, but we felt that it was 39 degrees out and be a good day to walk the beach.  Here is video from that day, including reaction in hot tub after: February 7 (getting in) February 7 (in water) February 7 (post water analysis) February 7 (in hot tub after)
2	40 seconds, 1min, 1 min, and 1 min breath holds in cold shower 8 minutes (43 degrees).   Not that cold when got out of shower.  Breath holds out of shower not all that good.
3	Breath holds still not feeling 'right'. Feels difficult.  Did 9 minute cold shower at 43 degrees (temp of shower in NYC) with breath holds of : 40 sec, 1 min, 1 min and 1 min.  It was challenging to do the 1 minute breath hold in the shower. Needed a 5 minute hot shower after as felt very cold after the 9 minute cold shower.
4	5k run today with shorts and running shoes only at 23 degrees with wind chill 7 degrees. My coldest temp to run in to date (did this on 'day off'). My actually day 4 was a 45 degree 5 minute shower in the morning. Did an 11 minute shower at night in 45 degree water in NYC with breath holds of 40 sec, 1 min, 1 min, 1 min, and 1 min; did five breath holds in shower today.  Breathing back to where it was week 6.
5	No swimming today:( Just did 10 minutes of 'horse stance' in snow for 10 mins at 17 degrees with windchill around -2 (even colder then yesterday). Who would have thought possible. Now time for warm up with 10 min cold shower with four cycles of 1 minute breath hold in 46 degree shower.
6	39 A lot of tingling during the forth breath hold, also felt light headed.  Push ups felt very good. 5 mile run in 21 degree weather with windchill at 17 (shoes and shorts only).  Shower was 6 minutes with holds of 30 seconds, 1 min, and 1 min.
7	10 minute cold shower with holds of 40 seconds, 1 min, 1 min, and 1 min. Cold after shower today.

NH Seacoast Cloud Immersion Facebook Page

Wim Hof Method : Week 5

Here is the fifth week of data, and my comments.

Summary:  Huge discover on breathing!  I collapse my stomach on inhale instead of expanding my stomach. Think this was do to lifting weights were you tense up (not the right way to do it) when lifting a heavy weight. I stopped shivering in cold showers; unlike the week before were there was considerable shivering.  Still working on the right breathing. Tried quicker breathing with less exhale which seemed to work. First time in ocean for 10 minutes. Measured water temp between 45 and 47 degrees. Started to video and track the swims in ocean. First video here:
https://www.facebook.com/groups/1044417555620548/permalink/1048366991892271/

'Looking in rear view mirror' (after having completed program and seeing patterns) :  Challenging to get back on track with breathing and showers after the 10 days off.  Push ups the first few days had headaches and tingling.  Saw lights during meditation.  I am still working on my breathing. I thought breathing was natural...ha. Apparently, we build up strange habits like collapsing stomach on inhale. I was in the ocean during a very cold day at this point.

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.20	1.30	1.50	1.55
2	1.25	1.30	1.50	1.55
3	1.28	1.50	1.55	1.56
4	1.25	1.55	2.05	2.10
5	1.20	1.45	1.50	2.10
6	1.25	1.16	1.40	1.45
7	1.20	1.35	1.45	1.50

Push ups:

Day	Number
1	30 (40 yesterday, headache after)
2	35  (felt like puking, light headed after, tingling in face)
3	40 (headache after)
4	40 (headache after)
5	41
6	41
7	36

Day	Notes
1	Saw lights while meditating - bright pin point lights. Shower was cold at 52 degrees for 10 minutes. Also did 10 minutes in morning in ocean at 47 degrees. So, that could have explained being cold in shower.
2	50 degree 10 minute shower felt good.  No shaking, went on back for 2 minutes when could not yesterday.  Felt warmth in belly.  Also  did 10 minutes again in ocean. Measured water temp at 45 degrees.
3	10 minute shower felt good but not as good as yesterday.  Breathing OK, and push very good.
4	Wow, big revelation.  I tend to suck in my stomach when I am inhaling!! No wonder I am not getting more air.  Also, did quicker breaths with less out breath. Shower cold (10 minutes) but had also done 3.30 minutes in ocean at water temp of around 45 degrees and air temp at 25 (feels like 15!!)
5	Faster breathing helps with less of exhale.  Shower cold from 2-4 minutes with 10 minute total. No shivering in the shower.  Did 5 minutes in ocean (Seabrook harbor) today with Dave.  https://www.facebook.com/groups/1044417555620548/permalink/1048366991892271/
6	Longer inhale and less exhale.  10 minute cold shower, and felt like warm water was hitting my hitting. Light headed on 3rd and 4th breath holds.
7	10 minute cold shower with no shivering.  Breath holds OK.

NH Seacoast Cloud Immersion Facebook Page

Thursday, March 31st

Seven minutes in ocean today at 39 degrees in the water and a beautiful 67 degrees outside. However, wind in the mid to high 20s made for water splashing in your face. We had Bob Kerens, Christine Kulac Reuss, Claudia Ruess, Logan Laszewski, and Bob's dog. Christine was good for five , and the rest of us, including Claudia and Logan, stayed for a bit over 7. Impressive for Logan and Claudia! Good one! First time for Claudia, she is a cold immersion aficionado day one.
Photo here:photo.php 

Wednesday, March 30th

No ocean today but a 10 minute cold shower at 48 degrees. Only did one breath hold at about 9 minutes for 50 seconds. Today was a bit cold.  As always, the coldest part of my body is my back. I see many people report that it is their front/chest. However, I could do the front for a long time. Back is the coldest and then the sides.  I had another calm and peaceful extended breath holds:
1. 1.10
2. 1.50
3. 2.00
4. 2.10

I once again did a 33 minute meditation before the breathing and show.  I find the last 5 minutes of my meditation (estimated time) that my throat and heart chakras really open up and feel warmth in these chakras.  This time these chakras were very open on the breath holds. 

Wim Hof Method : Week 4

Here is the forth week of data, and my comments.

Summary:  After day 5 I took a 10 day vacation with my boys to the Galapagos Island. Needless to say not a lot of cold water there so took a break for 10 days.  Continued baths and practiced keeping my hands in for a longer time. My hands hurt so bad last week when I put them in the cold water.  I was taking mostly 10 minute showers by this time as the water temp was in the mid fifties in NH at this time. I continued to do more running in low to mid 40s weather with no shirt on and no hat or gloves; only had on running shoes.

'Looking in rear view mirror' (after having completed program and seeing patterns) :  I did not realize I continued cold baths in week 4. I also did not realize I was taking 10 minute showers and/or multiple showers a day. I felt once it got this warm it was not providing same effect, so went with cold bath which is easy to do as you have access to an ice machine.  The 2.30 breath hold was one of my longest of the 10 weeks.  I did get a lot of chakra openings and tingling in body which I now remember but had forgotten about. I also remember shivering a lot in the 10 minute cold showers and the ice baths.  Week 4 is suppose to be two 1 minute intervals of cold showers with warm water in between and one 10 minute shower. I decided to go for as many 10 minute showers as I could.

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.31	2.07	2.25	2.30
2	1.31	1.55	1.41	1.42
3	1.06	1.21	1.46	1.56
4	1.32	2.10	2.16	2.05
5	1.26	2.00	2.05	2.10
6	1.22	1.55	2.02	2.05
7	1.30	1.46	1.52	1.56

Push ups:

Day	Number
1	32
2	32
3	40 (felt like puking)
4	39 (tingling in head)
5	40 (tingling in face)
6	35 (first day back after 10 days off)
7	40 (felt like puking, light headed)

Day	Notes
1	Felt like I rushed too much on first breath hold.  More relaxed and open chest on others. Felt  tingling in body after push ups.   10 minute bath in 40-42 degree with hands in for the last 7 minutes.
2	Think the key on the breathing is to relax mind and body but hyperventilate. When breathing today it felt like my mind was not focused. Did 10 minutes in the ocean with water temp at 49 degrees.
3	Ran in 43 degrees with no shirt. Did 10 minutes in cold shower. A lot of tingling and open chakras during the breath holds. Root and crown chakras very open.
4	12 minute 54 degree shower in morning. More rhythmic breathing. Push ups were good but still doesn't feel right with breathing.
5	3 minute cold shower in morning, and 10 minute cold shower in evening at 58 degrees. Tingling in body on 3 and 4 round of breathing.
6	6 minute shower in morning. 6 mile run at 42 degrees with no shirt.
7	After 10 days of vacation with boys, breathing and breath holds not bad.  After 40 push ups, felt like puking, passing out, and tingling in face.  10 minute shower at 53 degrees. Stretching was best ever. Actually touched knee with forehead on front bend on both sides.

NH Seacoast Cloud Immersion Facebook Page

Tuesday, March 29th

Thought this was going to another 'pedestrian' cold immersion day of a 10 minute shower day at 48 degrees. I did this in the morning along with breath holds, out of the shower, of 1.10, 2.00, 2.20, and 2.30 minutes. Did breath holds of 40, 1 min, 1 min, and 50 secs in the shower.  The breath holds out of the shower are going great right now. The one thing I am doing is 30+ minute meditation before the I start the breathing and breath holds.  I am much more relaxed doing the breathing, and during the breath hold. Had huge chakra openings during breath holds in and out of shower. 

In the afternoon, ended up doing 10 minutes in Hampton Beach harbor at 101 bridge. Bob ended up going 13 minutes. Bob sets new NH seacoast cold immersion record! 13 minutes in water temp of 39 degrees. I did a measly 10 minutes. Bob could have gone 15 or more. He felt so goooood! Video of his last three minutes here: https://www.facebook.com/tom.laszewski/videos/10207125071937507/ 

Monday, March 28th

No swim in the ocean today, but went 'back' to the 10 minute shower.  It was a 48 degree shower with four breath holds of 50 sec, 1 min, 1 min, and 50 sec.  I remember the days of shivering in a 10 minute shower but had very little shivering and didn't feel to cold after.


I did breathing before the shower, and had some of the longest retentions since weeks 4 and 5.  The breath holders were:
1. 1.30
2. 1.50
3. 2.10
4. 2.30

The nice thing was I felt at peace, calm, and nothing felt forced. I had a lot of tingling on the breath holds.  Not sure if this is changing my breath holds (longer), but doing a 30+ min meditation before the breathing the last two days and breathing was much better then has been in weeks.

Wim Hof Method : Week Three

Here is the third week of data, and my comments.

Summary:  A lot of tingling and light headed feelings during breathing and breath holding.  Also, saw some colored and pulsing lights during meditation and breath hold.   I already stated to do longer showers (over 2 minutes, 10 minutes in 65 degree water) and try out ice baths. I travel a lot for work and the temp of the water can be much higher then at home.  I read the book Becoming the Iceman and started to do the ice baths based upon what I heard Wim had students of his retreats do.

'Looking in rear view mirror' (after having completed program and seeing patterns) : This week was the start of tingling and lights during breath holds and mediation. I didn't realize how at peace I felt during breathing, breath holds, and mediation. This is definitely a very spiritual program. I did not realize I started going in ocean and ice baths this early on. In retrospect, pretty intense to start 10 minute ice baths at 43 degrees.  The Becoming the Iceman book gave me motivation and confidence it would be ok. I now remember how hard it was to get in the ice baths this week, and how much I shivered while in the tub.

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.25	1.50	1.55	2.00
2	1.27	1.30	1.45	1.46
3	1.45	1.50	1.51	1.56
4	1.27	1.33	2.10	2.15
5	1.22	1.55	2.00	2.02
6	1.25	1.45	1.46	2.05
7	1.20	1.50	2.00	2.05

Push ups:

Day	Number
1	35
2	18 (on knuckles)
3	31
4	31
5	31
6	35
7	35

Day	Notes
1	Shower times were 2 1/2 and 3 minutes.  The method called for two 1 minute showers. Felt good in the shower.  The cold water made me laugh and feel a bit light headed. Could tell within a few seconds when I was at 1 minute on breath hold.
2	Did a two minute cold shower first thing in the morning.  Did a 30 minute run in the cold.  After breathing, did two 1 minute sessions in shower. Cold all day long after cold shower in morning and run in cold.
3	My face was tingling after push ups. Tingling was during the breath holding.  On second breath hold, tongue felt like it was 'vibrating'.  I saw lights (purple, blue, and pulsating) when meditating.  Did two 2.30 minute sessions in cold shower.
4	A lot of arm tingles during breath hold and breathing. Tongue 'vibrating' on third breath hold. Last two breathing rounds felt at peace. Did two 2.30 minutes in shower. 3 minute swim in ocean.
5	Was in warm climate so shower temp high so did ice bath. 10 minute shower at 67 degrees in morning. 13 minutes in 45 degree tub with last three minutes with hands in tub. Felt very, very cold after the bath.  Holding breath felt very calming.  It was hard getting in the tub.
6	Traveling in warm again. 10 minute shower at 65 degrees. Eyes were blood shot. 10 minute tub at 43 degrees. Tingling in face after push ups.  Shaking a lot when in the tub and very cold when got out.
7	10 minute shower in morning @ 65 degrees and 10 minute ice bath at 42 at night. More tingling and light headed during breathing.

NH Seacoast Cloud Immersion Facebook Page

Friday, March 25th

Bob Kerens and I went out for good one today. Bob went a little over 4.30 and I was a little over 7.30. Felt invigorating, and a great hot tub after. Water was still at 39 degrees. Air temp was around 38 degrees with a hardly any wind.

Wim Hof Podcast : Beyond Fear

https://youtu.be/GelokpvYPq8

Great Podcast. 

Wim learned early on that you can calm the 'beehive' in your head. The cold stopped this ‘bee hive’ (or what is also know as the ‘monkey mind’). Wim noticed that breathing become more controlled and deeper when in cold water.

Wim has a mission and a message. Wim’s mission is to take away suffering (anxiety), and make people happy, healthy and strong. Wim method is something anyone can do.

Wim Hof’s method combines mental, spiritual, physical, and physiology practices:
1. mental : focus, determination achieved through stressing yourself, and connecting with yourself
2. spiritual : meditation
3. physical : cold and breathing
4. physiology : cold and breathing
Method is breathing, cold exposure, and believing in yourself.

By shutting off the mind (monkey mind) and going into deep part of mind, you become a witness. Fear holds people back from getting to their potential. Fear is not being tapped into because you need to go deeper into physiology and mind in order to over come fear. The cold, meditation, and breathing allows you to go deep into the physiology and mind.

Methods are not complex. The method is accessible: breathing, gradual cold exposure, most is psychological (have to connect with yourself and your mind). Our mind (placebo effect) works like medicine. People have made this complicated. A couple of techniques. A little bit of cold (stress on the body...yes). Able to change mood, influence immune system, and get rid of disease. This comes from breathing, cold and believing in yourself.

People think happiness is comfort. Comfort weakens your body (immune system) and mind; comfort weakens your physiology. You need discomfort to deal with danger. Stress is danger, grief is danger, disease is danger, many dangers in daily life we can not deal with because of excessive comfortable. Real comfort is control, and happiness, strength, and health.

Shut off the mind and go into a deep part of the brain when stressing yourself. Releases endorphins, adrenaline, dopamine, and other chemicals which removes thinking and to be present in the moment. Placebo effect works.

Science is changing. Autonomic nervous system can be controlled. You bring up the PH level when you do the breathing which controls the autonomic nervous system. Science is too complex. Wim is changing science through what he is doing and learning in nature.

5K run this week in low twenties weather. 

 

Thursday, March 24th - First barefoot run

Probably should not have chosen a 36 degree (low 20's with wind chill) to run first 5K bare foot on the beach.  Had to run some of it in the ocean as tide was coming up.  Lessons learned:
1. Do on a sunny day. Really felt the power/warmth of sun the few small times the sun came out.
2. Having both hands and feet exposed makes a huge difference in keeping both warm.
3. When I went into the 39 degree water, my hands immediately got very cold. Interesting to see how your body is working to force heat to where it is needed.

Pre run looking good:
https://www.facebook.com/photo.php?fbid=10153757971013961&set=gm.1089964721065831&type=3