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. 

Friday, April 15th

Back in Hampton, NH.  Did a 13 minute ocean session with water temp at around 40 degrees, and air in mid 40's. The water is starting to warm up a bit in NH.  It was no lower then 38 degrees this winter, and was at 39 degrees until this past couple days. It was a great time to be back in the ocean. Had a seal visit me for a little bit. He/she did not get too close but about 20 feet away.  Facebook post here with picture after swim:
https://www.facebook.com/groups/1044417555620548/permalink/1107326145996355/

Thursday, April 14th

I again did a sorta cold shower (in morning), 56 degrees, for 15 minutes in Seattle.  I did breath holds of 40 seconds, 1 minute, 1 minute and 1 minute. Before shower, did 15 minute mediation with breath holds of 1.30, 1.50, 2.00 and 2.10. The breath holds are going well now. Getting visions and body very tingly. Also, did a 5 minute cold shower in evening (54 degrees at sister's house in Seattle) after 5 mile run.

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 9

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

Summary:  I noticed that when I did a day off of breathing I did not feel good in or after going in ocean the next day.  During one 5 mile run, when it was 31 degrees with wind chill, I was sweating a lot when I got home.  Breath holds felt comfortable this week. Not extremely long but very calming.  This week I also started to add going under the water at end of ocean 'swim'.  This felt like it was going to be much colder then it was, but really felt great.

I did not feel extreme warm in body like others have reported with brown fat activation. I still felt cold coming out of showers and ocean 'swims'.  I still needed 20 to 30 minute hot tubs after spending 6 to 10 minutes in 39 degree ocean water.   My body is able to tolerate the cold but not sure if that has more to do with breathing, mental focus, and mental 'toughness'.

'Looking in rear view mirror' (after having completed program and seeing patterns) :  For the first time, did not get tingling / pain in hands and feet in the water and after coming out of ocean water when in 39 degree water.   This was when spending 8 minutes in the ocean.

Had gone under the water before but now really started to go under for 10 to 20 seconds. Must say their was a bit of 'brain freeze' when first started doing this but now does not effect me; except when wind temp is under 30 degrees.

My body is adapting to the cold.   The more I run, shower, and just go into the cold ocean the more my body is focused, determined, and can tolerate the cold.

Is there a correlation between running in cold and breath holds not as good?  The longer I run or the colder it is I seem to get a 'hang over' effect where my lungs are 'burnt out' from the run and breath holds are more difficult, not as peaceful, and feel forced.  Not sure what is going on here.

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.10	1.33	1.41	2.03
2	1.12	1.30	1.45	1.40
3	1.12	1.32	1.42	2.08
4	1.32	1.45	2.02	2.03
5	1.21	1.45	1.53	2.03
6	1.10	1.35	1.43	1.50
7	1.12	1.36	1.55	2.01

Push ups:

Day	Number
1	40
2	40
3	44
4	40
5	40
6	40
7	40

Day	Notes
1	5 mile run in 38 degrees with a wind chill put temp at 31. I was actually sweating during this run as felt so warm.  10 minute cold shower with 30 sec, 1 min, 1 min, and 1 min holds. Brown fat activation in show as well.
2	5 mile run in 34 degrees with a wind chill put temp at 24 degrees. 10 min horse stance in show @ 36 degrees.  8 minute shower with 30 sec, 1 min, and 1 min breath holds and brown fat activation. 6 minutes in ocean @ Hampton Harbor with 26 degree wind chill in 38 degree water.  Went under for 20 seconds.
3	Did a 'day off'. Did 10 minutes in ocean with water temp at 41 degrees.  For day three, I started off the day with a 6 minute cold shower at 45 degrees with brown fat activation.
4	This was four elapsed days but only gave myself 'credit' for one as was in Las Vegas and did 10 minute showers at 63 degrees. Then in Seattle did two days, for 10 minutes, at 55 degrees.
5	5 mile run (40 mins) @ 34 degrees with windchill 23 degrees. Did 6 minutes in 39 degree ocean water. Breath holds good and seemed easy to do 1.30 holds. 6 minutes in ocean at 39 degree water with 31 degree air.
6	8 minute swim today in new spot. It is the little area right off 101 bridge in Hampton, NH. A bit of a current but not to bad. Think about 30 degree air temp and 40 degree water temp. Really, really short video: February 23. Breath hold hard today with 7 mile run in 32 degree weather.
7	8 minutes in ocean in 39 degree water @ Hampton North Beach. Left feeling very good.  Hot tub recovery, do every time, did not ever hurt, and hardly any tingling in hands and feet in an out of water.

NH Seacoast Cloud Immersion Facebook Page

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

Friday, April 8th

No swim again today but did a cold and rainy spring run again.  Air temp was 49 with wind chill around 41.  It was about a 20 MPH wind and a very high tide on the beach.  Ended up running a 5K all on the beach all in the 39 degree ocean water barefoot (of course, nothing but shorts). Half of the time I was in water up to my knees because of the rough ocean and wind which caused a strange cross water high tide.

Thursday, April 7th

No swim today but did a cold and rainy spring run.  Air temp was 38 with wind chill around 27.  It was about a 20 MPH wind and very hard rain.  Ended up running about 4 miles with the last mile and a half barefoot in the 39 degree ocean water. No breathing today.

Wednesday, April 6th

I went old school today with my neighbor Dave. We walked down, 5 minute walk, to the north beach in Hampton, NH. We took no watch as we just wanted to go in the water and enjoy it with no time 'pressure'. I ended up going for 7 to 10 minutes. I did a 20 minute meditation and breathing session before. Here are the breath holds:
1. 1.20
2. 1.30
3. 1.40
4. 1.50
On the 3rd and 4th holds, really felt the root chakra open and the breath seemed to come from there.

Wim Hof Videos

Here are some great Wim Hof videos:

Short video https://www.youtube.com/watch?v=XUQwFZ_xFdM
Documentary: https://www.youtube.com/watch?v=VaMjhwFE1Zw

Documentary: https://www.youtube.com/watch?v=6YcteE0u59c
Swimming under ice: https://youtu.be/DpeM4FNXRsE
The health benefits are phenomenal: https://www.youtube.com/watch?v=389c31dD9xg

Wim Hof Method : Week 7

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

Summary:  This week wasn't really a week but closer to two weeks elapsed time as I was working over 70 weeks a week and had major root canal surgery during this two week period.  For the surgery, was forced by the doctor to take three days off as otherwise stitches would have ruptured. The other days were do to working most of day and night and no energy for cold.  The breath holds continued to be very good this. I did take a couple of dips in the ocean when on break from surgery as doctor said that would be fine.

Took 3 'days off' after first day because of the surgery (no breathing, push ups etc) and spent 8 minutes in ocean on one of the days:
January 25 (This was the first day for new person and he went 8 minutes)

Also, did a 'day off' between days 2 and 3 and did 10 minutes in ocean. No video, but would have been great if there was as it was big surf:
January 30 (Bob went 10 minutes on second day in ocean)

When I was in Las Vegas, the showers were way to 'warm'. Therefore, I ended up doing some long and cold ice baths.  These were 40 degree or less ice baths for 8 to 10 minutes.

The 5 minute horse stance was doable but very hard the first four days. Then got more comfortable but still challenging.

'Looking in rear view mirror' (after having completed program and seeing patterns) :  I was really started to get 'addicted' to the time in the ocean. The total cold immersion piece is very powerful, and causes you to completely focus.  Because of work, vacations, and the surgery, I had to take a lot of time off.  I think the 10 week program turned into a 15 week program for me.  Not sure how this effected the outcome, or messed with the progress on breath holds and sensitivity to cold. Since I knew when I traveled it be hard to get cold water, I attempted to really 'hit it hard' when I was not traveling.  I also did a lot of ice baths at 42 degrees or less for 6 to 10 minutes.

On first day, had something happen that never happened and has never happened since. For about a minute went into to meditate state and came out of it still holding my breath. I totally zoned out and forgot what I was doing. Very intense!! Had another person that just finished program say this happened to them, only once as well.

I noticed that when I ran in the cold my breath holds were not as natural and harder to hold my breath.

Breath holds:

Day	Round 1	Round 2	Round 3	Round 4
1	1.30	2.10	2.12	2.15
2	1.25	1.46	2.14	2.12
3	1.22	1.56	2.01	2.12
4	1.20	1.46	2.02	2.00
5	1.30	1.54	2.03	2.02
6	1.10	1.40	2.02	1.45
7	1.00	1.20	1.40	1.50

Push ups:

Day	Number
1	45
2	2.05 (additional breath hold)
3	2.06 (additional breath hold)
4	40
5	40
6	43
7	43

Day	Notes
1	Round two, first time, zoned out and forgot I was holding my breath!!!! For about a minute went into to meditate state and came out of it still holding my breath. Felt slight burning and coldness in lungs.
2	Breathing Blacked out for about 20 seconds (different then when day one when forgot was holding my breath) after 4th round.  4 rounds in shower with 3 at 1.20 minutes, and one at 1 minute. 5 minute cold shower in morning as well.
3	Cold shower in morning and then shower in evening with breath holds. Did four breath holds at 1.30, 1.30, 1, and 1 minute in evening shower.
4	Did the routine the first thing in the morning and had a hard time getting going. Push ups were hard. I did not sleep well the night before and had grinder my teeth so had a headache. Did an ice bath at 42 degrees for 12 minutes with breath holds of 1.20, 2, 1.20 and 1.30 minutes.  These were some of my longest cold bath breath holds. Did ice bath as in Las Vegas and shower was over 60 degrees. Had to fill tub with about 10 bags of ice to get to 42 degrees.
5	40 degree ice bath at 8 minutes with breath holds of 1, 2, and 1.30 minutes.  Morning so push ups not as good.
6	39 degree ice bath for 9 minutes with 1, 1.30, 1 and 1.30 minute breath holds. Breath holding not as natural/easy today. Stretching was great.
7	47 degree Back in NH so ran 8 miles with no shirt, hat, or gloves at 37 degrees.  10 minute cold shower breath holds of 30,40, 60 and 60 seconds.

NH Seacoast Cloud Immersion Facebook Page

Tuesday, April 5th

Did a run and ocean swim today.  It was about 31 degrees with wind chill at about 27 degrees during the 5K run on beach with no shirt, shoes, hat, or gloves. Did the run in ocean water on after the half way point.  Did 30 minute meditation and breathing before the run.  Breath holds were: 1.20, 1.30, 1.50 and 1.50.

The swim was still at 39 degree water temp; went 10 minutes today.  More details and video here:
https://www.facebook.com/groups/1044417555620548/permalink/1101662963229340/

Sunday, April 3

After two long sessions -13 minutes and 15 minutes 30 seconds - that last two days, thought I would 'chill' (no pun intended) today. Instead, Tony and Chris wanted to go. The weather conditions were windy (18 mph winds) and cold: 31 degrees with 18 degrees with wind chill.  I did a 30 minute meditation, and a breathing session with the following holds right before I went to the jump in spot:
1. 1.20
2. 1.40
3. 2.00
4. 2.00

Felt good with a lot of tingling in body. I felt very oxygenated and relaxed on breath holds.

We ended up going 5 minutes today, water temp still at 39, as everyone was still cold from the last two days.  Nice one.