Wim Hof: Do THIS 10-Minute Breathing Exercise And ACTUALLY Lower Your Risk of Disease And Calm Your Anxiety

the place you come to become happier, healthier and more healed. I am so grateful that you decided to tune in today. Today's guest is truly an icon in this world, someone that has been able to share prolific lessons, life changing habits and practices that have transformed millions of people's lives. His personal journey is also remarkable. I'm really excited to reintroduce because we've had him on the podcast once. Please

welcome Wim Half Wim. It is such a joy. The last time I interview it was on Zoom during the pandemic. Today we're finally meeting for the first time and as a fan of your work, and as a deep believer in your work, I'm so excited to have you here, so thank you so much.

a powerful formula that is impregnated. It's tattooed on my soul. While I was nothing more than a purple little nothing coming out there, defenseless, and yet there her invocation came right into me. And how that all works. It works because I've been talking to her. And when I was twelve, I told my friends, if the world thinks that's the way it begins to reveal itself, twelve years, you start

thinking about what is life. If the world think that is a hunger, abuse, pollution, disease, darkness, depression is normal, then I think it is sick and I'm going to do something about it. And what I do not know, I just do it. That is where it came from. And since then it starts, and every moment is a drop.

After forty to fifty years to draw all those drops have become a tsunami, a way through the thick wall of ignorance, because I think it is all sickness, disease, darkness, depression, wars, pollution, et cetera. Is just based in ignorance. So I've come up with a way looking in nature, not in books. Something that works that makes that overwrites my mind of

all that has been filled up with. And then the cold water came in, and from the cold water you learn to breathe different, and with that deep breathing you go past the conditioning, and then you see all what has been written for real here now and then, because it is so close, it's so direct, I had no need for looking in esoteric books anymore, traditions, languages, religions, anything like that. No, God was suddenly here and now this is. It was the first time my feeling when

I went into the core order, and I've been doing it since ever. And you know what, it was my mother's invocation. She was God fearing, Catholic and all. And right now the priests of the Catholic Church itself, the doctors, the theologists, they are coming and they are integrating the Whimhoff method in the deep religious esoteric disciplines of the Church, which is equal's mysticism of Islam, Hinduism, Taoism, Buddhism. It's

all the same layer. And that layer now has been hit and recognized by the best in the Catholic Church. The most learned of men. And if they are able to recognize that, then I say I am not into an abstracting knowledge in philosophies and azo theoretic disciplines making it all so difficult. Make God where is He? Where is He? If we go and it is recognized by the best of them to be a highly esoteric discipline, then now the discipline is there for everybody accessible in

a half hour. That means God is back.

world with the COVID. When there was COVID, we had to talk and medicines and pills. It's all money, money, money, money, money. So I'm into healing, into bringing down inflammation. That that is what I give to people. Within an hour. The

techniques come within an hour. Before they thought, how much time does it take for people to learn what you can do bringing down the inflammation after an injection of a bacteria, Does it take a year one to have here A said ten days and then it became four days, and now is a half hour. So better control over the immune system, better control over the central nervous system,

which includes our emotions. So our emotions become much more pacified by doing this and you learn to clean the biochemical residue, which is the result of our daily life, actic daily modern life. So we bring our emotions, learn to regulate our emotions. We get a lot more energy because of the cardiovascular fitness. Workout, a cold shower, it's

so easy. Also, it's remarkable. There was just last week I wasn't Poland with five hundred people in the mountains and there was one guy saying, oh wait, I'm doing the cold and I'm doing this, but my results get lower. I say, come forward, come here on stage. So how many pushups can you do? And he said fifteen? Now breathe this way for thirty times, fully in, lady, go fully and be with your mind in one thing. You give the best you got. That's that's all. Follow your

breath fully in fully and thirty times thirty times. Last time you fully in, let it go on empty lungs. He did forty pushups. You see, the breath is power. If you know how to manipulate the nervous system, then you are able to generate a much greater power.

to potentially. Potentially says in the beginning Ata yoga yoga or the yoga is the silencing of the modifications of the thinking brain. Then the seer appears that unconditional power.

That is where I am aiming at. I just want to go through the conditioned mind and body. And we are doing the studies with the psychiatrists, neuroscientists, immunologists, and it shows that we go where in science was stated this is not possible for humans, et cetera, And now it is. And that's my aim. Within a half hour, I want people to feel their real power.

we've lost connection with that. I remember when the first day I went to join the monastery in India, I saw a young monk teaching younger monks and I went up to that young monk. He was like ten or eleven years old, and I said, what did you teach them? And he said, it's their first day of school? And I said, oh, well, what did you teach them? And he said what did you learn on your first day of school? And I said maybe ABC one, two three, I can't remember. And he said, well, I just taught

them how to breathe. And I said, what do you mean you taught them how to breathe?

Some fit into the system and some don't. They get conflict with their identity and so much when the stress comes in and they still have to perform and give results and cognitively keep on and they feel not good compared to others, and all that might jeopardize the identity. And that goes in many cases to where they lose it, then they should their father, their mother, their siblings, and then the people because they are completely lost. We should

bring regulation of emotions done by breathing. As you say, he was totally right, this man. That was probably the best lesson you got. The inquisitive nature always brings about answers. Yeah.

And so he said to me, if you learn to manage your breath, you'll be able to manage any emotion in life. Exactly like what you're saying. Yes, so you have these three pillars, breathing, exercises, commitment, and then you have the cold. Yes, what is commitment? What do you mean by that?

you get a control. Like in the beginning you said intension, intention is inter reception, and now we found in Detroit top down regulated inter reception, which is inter receptive focus, and that is the will able to enter into the body and to readjust what needs to be, what is out of balance, to reconnect with the body. That is what the colt learns to shut up and to connect with the body, let the body do what the body

is capable. And then you become aware that you suddenly willfully are able to control to make stronger your body without moving, and that is top yoga like Darana Diana somebody.

Those things are now here and we have seen that it activates the corona radiata and the corona radiata the nerve endings in the human brain, which is the crown chakra, the crown endings, the corona radiata, the radiant crown and now is able to be activated by us because we learn to surrender that means we learn to let go and then we are able to full bloom activate our brain capacity like one hundred percent willfully. That's where we are in India. The in Bangalore. I'm going to receive

this Price Award for excellence in yoga. What is excellency in yoga? Yoga means connecting. That's what I bring about and make it simple. Breathing is so much more important and we can cover within this hour. Yeah, within this podcast.

Just try it out once and raise the full power part your conditioned mind and body through breathing. And we have simplified these techniques now and made it so accessible that the azoteric disciplines of all the religions, they come knocking at our door. They say, this is highly esoteric, this is mystical, and this is here waiting for any person because God or what is mystical should be there for everybody, absolutely every time, all the time.

of the body and you are very alkaline. So you're able to stay one and a half minute, two minutes without breathing. After exhalation. Now, what happens in the brainstem the reptilian, the crocodile brain, It says you are not breathing. This is dangerous. It doesn't look to pH levels in the blood. Is it alkaline or no? It looks to

oxygen and oxygen is completely depleted. And when that happens, then the brainstem which is connected to the adrenal axis, that is the third eye, pituitary gland, hypothalamus, and the adrenal glands. Then it activates the adrenal axis just to spike once in the body with twice as much adrenaline. Then a person who goes for the first time into a bungee jump in fear. Wow, they have measured the blood of the people going into a bungee jump with

fear for vertigo. They took their blood and they took the blood of the people doing this breathing technique, and then they saw twice as much adrenal spike in the blood for people doing this breeding technique. Now, what happens with that double dose of adrenaline. It goes like hormones into the spinal fluid. And this is where we manipulate. This is breathing, the techniques manipulation of the key, the g the prima, the prana. There's ten kinds. But hey, prana.

We call it prana, so we get it sublime. But we make it simple. We say fully in thirty times breathing and then axhale and stop and you don't feel the need to breathe. Now, after one and a half minute of what happens if you don't breathe, Five times more blood flows into the bread, five times more blood flows into the art. Nobody knew until they did cardio films on this, and they say this is the future.

This diagnostic cardiology. This is for the future breathing techniques because it flushes like a battery the heart if it functions too less, and that's terrible. If you got a heart that is not strong enough, you can make it

stronger just through doing this. And five times more fluid into the brain is flushing it now because there's twice as much adrenaline hormonally in it. It cleanses everything anything that should not be there that is flammatory markers, but also pfas, also microplastics, also mRNA techniques, technology, whatever the shit is, and radio waves, biochemical residue, therefrom all that has influenced and we don't know how to clean it. Through doing this, you just clean it.

about their work, people have anxiety about relationships. There's so much anxiety in the world. How can this help someone who's struggling with anxiety. Is there a different breathing practice or is it the same.

you that you want to feel more than normal in a functional power. That one needs cleaning, and this one does it. This takes it away because your body knows exactly what you are up against. But it is saying, hey, you are anxious because you cannot function the way you actually want because you're the shit inside, and we need to get it out, and that's what it is saying.

So anxiety actually is a neuro signal said Telly, hey, clean up before you go up, and you will see that these simple breathing techniques will lead to suddenly, oh it's easy on stage. All these ah lateness comes by itself.

We have, like you said, we got the mechanisms, but we don't make use of our inner nature anymore to take down what should not be in there, like sickness, like anxiety, depression, inflammation of any kind. And it is

inventative as well. The thing is, if you do this in the morning preemptively, then your day you are able to accumulate a lot of stress without feeling that you cannot deal with it.

to do something that's uncomfortable. We don't seek discomfort. So how do we encourage people to transform our mind to realize that discomfort is what creates goodness in life and comfort is what creates more problems. Laid down the line.

and with that the stress in daily life. Because if you're escaping into comfort, behavior will not make you strong for the shit that is going to happen anyway, so better be ready before it. And we provide with these simple techniques not only the ability to tackle stress in

life effectively, but also directly. When you did it, when you take a cold so you feel good, Yeah, sure, you give a little, you get so much more back. And for people who are not motivated to do this, don't wait until the shit comes to you. You go to the shit. I say always. If you don't go to the cold, the cold will come to you and then you don't like it. So too much disease, too much anxiety, too much depression, too much darkness, all is happening,

too much stress. It's all happening. We notice, and we found a way to deal with it. We found the key, and we just want to hand over out of love and respect to the person this key.

And I can honestly say that as someone who has tried to get massages to feel relaxed and distressed, and they probably get me to like a seventy eighty percent, But sitting in the cold and doing the contrast therapy of maybe ten to fifteen minutes in a sauna and maybe three to five minutes in the cold, and then doing it three times over, I have never felt that level of relaxation or slept better than when I've done

the cold. Whether it's in the morning or the evening that day, the whole body just feels loose in a way that I've never felt. You'd assume it feels tight, like you think when you get in the cold that your body's just gonna like hold on, but it doesn't. It does the opposite, Yes, and when you get out you almost feel so much looser, calmer, less stress. But that's not what the mind thinks. The mind thinks it's probably gonna be really hot. It is challenging in the beginning.

and that will be yours for ten seconds. Yes, that is your reaction of a body that never has been in the cult. But you are very able. Let me be very clear about it. You as a young person. I'm talking to the person who's watching this, you are

very capable of staying one minute, and what happens then your body is adapted. What that means is that you're inner power is on and it's connecting to your will, and with that you learn to take on stress of daily life, which you don't need to escape of anymore. You are able to confront yourself with difficult situations in all the other areas. So that little bit of a cold you're going to endure is going to give you so much more back.

do anything. It feels amazing before, and then afterwards it's like poison. It's like pain. But anything that's good for you before you do it, you're stressed you're nervous, but then after you do it, you feel the benefits, and you have to keep reminding yourself of that value because it's so easy to lose whim. How did you even discover the power of breath work and the power of cold How did you even come to this for yourself?

stopped right there, it's a this is it? I was looking in philosophies and religions. What is it? What is love? It's in you, It's there, it's alive, it's past thinking, and it's here now. And the cold has opened that up to me, past my conditioning. Whatever I had learned. Those are patterns. They keep you running in the same conditioning and can be very stubborn. But the cold was there and it went just straight through by which I started, I never stopped and when it was seventeen.

It's submitted that nature is a big scientific paper with five hundred people and it says they compared it to meditation and mindfulness, so that the stress reason has stress tools,

mindfulness and meditation stress tools in the corporate world. So we took people out of the corporate work, from the corporate world with a lot of stress, and we took them and we went through and doing this cold practice and the breathing, and it shows that it is able to make this ruminating through the stress of daily life and having to perform and compete a constantly very high up and the price House water Coopers people. They are

not into yoga or into galley whatever exercise. They need to perform with numbers, accountancy, and it's very strenuous and arduous and all that they did this and they compared thus the meditation and mindfulness with this, and it showed that this is generating much more stress resilience, much higher cognitive awareness and less stress experience and beyond all, much more trust in each other inter reception, inter receptive being. They just had these feelings and the expressed it five

hundred people. What I want to say with that running which I had a lot of people have and it is not just think. It is related to the central nervous system and the stress accumulates in biochemistry that is wrong by which we have no control over it. And that is anxiety. And now we have the ability to make it go away. The cold did it for me. Then I started to do the breathing because I found out in the cold, if I do a slower breathing deeply, I'm able to stay longer in I see water, Yes,

and those who are the findings. This is almost fifty years ago. And then I started to calculate, Hey, if that happens in the water, what happens when I do it out of the water at home? And I did it. And then I saw Old Di your crass Old or what I have been reading for the first time. I saw it all. But that's not the goal. The goal is the soul. Goal is God's providence to be direct here past the chatterbox, and how to surrender, how to let go, how to not think but be, and they

are automatically naturally. From there you come into your purpose. And this podcast is on purpose, the purpose of life itself. Everybody is different, but everybody has a purpose from the heart, not thinking from the mind. The heart is able to give confidence and trust and that power that goes and takes on the challenges of life because the soul is indestructible,

and there is no fear, not even for death. Because you are doing exactly why you are here for and you feel it because God is at your side, is here. And that made me breakthrough with the cold, then the breathing, and then I learned to control, which I showed in Sydney lately in a brain scan. A nine and a half thousand brain scan showed more or less the bandwidth of what the brain activity is in humans. I did nothing in the brain scan, and I was within the

bandwidth of the brain activity of these people. And then I did what you did in the beginning intention. I went out for a half hour, did some breathing exercises, but very strong intention, and let it be your body knows when you talk to it. That's a pure inter reception, and you know how to move it if you just have that faith, that power that in the reception. That's what I did. And then I went back in to

the same brain scan. And then the professor saw what he never had seen before, such an activity of the

sub cortical higher functioning of the brain. That is, confidence, fantasy, creativity, trust, empathy, all those areas now willfully completely activated. He saw this, and this people say, I made you at the ice man, you can do that. No, no, no, no, no no, excuse. I only show what we all can do. And then places like here a podcast, a platform which you make a made available, which is great work. Thank you, Thank you for the whole white world. They say make America healthy.

I say, let's make the whole white world healthy. And it happens through these things, absolutely, faith.

Like even me lifting my hand, I'm first thinking it and I'm talking to myself. I'm about to lift my hand. I'm going to shake whim's hand. I'm going to meet him. I'm going to greet him. It's I'm already doing that. But then we forget that we can also code our mind and our body with emotion, with intention, with feelings, with states.

They went into this study. It took only one afternoon to break those patterns. Wow, and that's the way. And you know what happens that the next thing is that they got the feeling, that they got the steering wheel. Their confidence suddenly is there and suddenly they feel their purpose of life that they can take on the challenges twenty six people. We just did the study scientifically, and all that's shows that we not only here to drink

a glass of water. We are here to drink the full cup of life and to pass it on to our kids fully in confidence and trust and in love and beauty and power and energy and flow make a paradise. I'm here to show scientifically that autonomy is ours, that we have a control far deeper than in science was thought possible. But now it's here. And through the pharmaceutical industry and the whole industry and the governments, they are quite ignorant. Let me tell you that. So we need

to stand up like podcasts like this. We need to become autonomousts. Not believe in governments, but govern ourselves because we are good people all all the sorts where we got there. Our soil is goodness deriving from and we should be able to have faith in the goodness of ourselves. And we bring through these tools autonomy to the people so they feel confident that they have control over the sub cortical areas of the brain. We called to subconscious

and all they told us that is only sixteen percent that we can control. It's one hundred. Sorry, it's one hundred. And I'm showing that in brain scans. And now we are shown with cannabinoid receptors, how we are able to create flow in the body, which is a natural state of ours. We only got conditioned. And if we look at society, too many wars, too many depressions, too many inflammation, too many anxiety and all we can shoot people to the moon. That's become happy, strong and how I made

a song on that. By the way, it's called Sacha. My roots are in India.

citing words, sounds I'm singing. Yeah, all day should be meditated.

which is the instrument of the willpower. You just need to learn to connect. Don't make it too complicated in yourself, because it hasn't got to do anything with your thinking. It's taken on the challenge and your body adapts. Doesn't matter what it is, heat, cold, stress on the stage doesn't matter. You learn to take on instead of ruminating

about it. You go into it because you have control over the central nervous system, which is a connection of the prefrontal cortex and the central nervous system is everywhere and it adapts. How far do you want to go? I tell people if I get people motivated. Last time I went on the Kilimanjaro in shorts was with a man who was seventy six years old. Seventy six, He

had no experience in climbing. He was suffering from Lyme's disease, his debilitating condition, and he had to go in shorts, and he wanted to do this in record time what young people cannot do so and I looked in his eyes and I saw connection. I saw motivation. Motivation is the right connection with your central nervous You really want

it because you really are there. I went with him, and this is a mountain you can do between five and nine days fully dressed, because it's very cold up there and is half the oxygen and less, and you need oxygen to combust for energy and it's not there. So five to nine days and then forty percent only summit fully dressed. This man did it in thirty one

hours in his shorts. What you know what happened? His lime's disease was also gone at the same time. What is willpower? It's there? Do you got it? Do you really want it? It's there and it's not complicated. Wow, and you can test it that it is able to go way past what you think you can do, and it takes a half hour. Just try this out. We simplify these techniques so to make it usable tools. Then it's only a matter of choice. What do you want

with it? Because you will be able as you shoot, owning your own mind and body in its full splendor.

hundreds and millions of people are doing what I'm doing. Now. This is real. With or without my name doesn't matter.

I started this. This is my mission. My mother told me to do this and to be the missionary. I did it. I got to the Catholic Church itself, to the esoteric departments of the Catholic Church, the best of them. They came to me that my mother is in peace. So right now I want to go on. I want to go on on my own and the challenges. I want to reach billions of people, which is happening. That

is the power of faith that keeps on going. When actually I thought I did my mission, I will be keeping on going, of course, I actually it's a normal life is a bit boring. I want to change the world, and that it can be difficult. I don't care. I love well, whom.

credit goes to you, for sure. I don't think those conversations were being had in the modern world, and so I thank you for doing that, because it's a it's such a great unlock for the world to recognize the power that can be there for free. Right, you don't have to pay for breath work. You don't have to pay to have a culture hour every day. Freedom is for free exactly. Autonomy is there, and we want to bring is love. Yeah, we want to bring love to

the people. We want them to be able to feel good whenever they feel bad.

much time they spent in the cold. And I think that's my favorite thing about what you unlock for people

beyond the breath, beyond the cold, is we don't know what we're capable of. We have no idea what this body and this mind is capable of doing. And if everyone listening and watching can remember that you are so much more capable than you believe you are. You're able to do so much more than you think you can. Your mind and body are so much stronger than you

believe they are. If you walk away with that message from today, that will change your life, because in your head you think you're a lot more limited than you actually are.

comes much better to word the moment again, and that is unconditional love to me, and that is now accessible also for anybody else. So we made God accessible, the unconditional love accessible, just by learning how to surrender, and to show scientifically that we are capable of controlling this deep autonomic nervous system, central nervous system much better than we have learned in our schools to battle inflammation, depression, and energy itself. It's all there and it's not complicated.

If you take something away, just do it once.

quality of life doesn't you take on the challenges. Suddenly our nature is to take on challenges, to take away blockages, to live up to our purpose. And our purpose is rooted in goodness, and that once we are in that power, we are stronger than what we think, because love is stronger than what you think. That is happening. I'm not going to go into philosophies, because this is not about philosophies.

But the best philosophers they come now saying they are recognizing that the real core principle of the best of philosophy is being done by doing this. So I take that,

but this is not my starting point yet. I take it as Hey, these people, they are experts in those fields of what is God, how to behave there, how to do, how to practice and all. They are coming and they say that this and it makes sense to me. But I say, feeling is understanding. If you do this, then God will be there. I have no doubt. God's presence is a goodness that is a root within every person in the world, and this makes all the blockages

go away. You connect and your purpose is like a flower, is like a strong power, It goes past your thinking.

She is here, she's with us, and I'm with her children, and we have a very successful enterprise in the whole world on breathing, a mission to bring love and how to de block So when I went grieving about her losing her in a suicide, the mother of my children, the love of my life, nothing could help me, except for going into cold water. Cold water makes your mind shut up. Different areas of the brain suddenly start to be activated. The sense of life. The brainstem is about survival,

just to live. What is the purpose of life? To be alive? Fully? So it started over there. It opened a little bit my grief. It stopped my grief in those moments by which I opened up to myself, and there the healing started. I became a person missing my wife, missing the mother. But I've made my family for my family, my kids, with very little money, a warm nest and a lot of energy. And that's because I could heal within. And we still have her in all our honor, and

we can still think about all the emotions. But here we are from there, from that negative story. This movement now is evolving. So I've learned of the grief, I've learned of my negativity inside, my darkness inside, and come out, and so can anybody else. This is what we are showing now in scientific studies. People who also have loss of family members or divorces can be very strong inside or PTSD the gruelsome situations of war inside, and you

can't change your behavior anymore. You're in despair. This breaks it. So it broke me back then, and I had to find it. It's science and it works for millions of people.

the cold shower, whichever one you can. If you do both, amazing, but just either one of them, and just watch how your life changes. Because this is all about testing, it's all about practicing, it's all about building it. And I don't want you to think that you've got to learn a new technique or whatever it may be. This is really really simple. Women's made it absolutely accessible for each

and every one of us. And I think one of the things that I'm going to do based off of this is just constantly remind myself that whenever you think you've reached a limit, to realize that that's actually not the limit. Your mind and body can do so much more. So thank you so much, Whim. Please read the wim Off Method, download the wim Half Method, follow wim on social media across platform, and I'm sure we're going to meet again and continue this mission to you.