We recommend you buy around a 300L capacity chest freezer.

Leah fits in a 200L, which is enough for her but she is small. A 500L will comfortably fit 2 people, seated.

You will also need to buy a waterproof sealant - We recommend Shelleys Knead It Aqua (available from hardware stores).

Seal the sides/bottom of the freezer where the edges do not meet. Wait for 2 days for it to dry. Fill it 3/4 full with water. Plug the freezer into the wall and turn it on. Depending on the brand and average temperature of the water it will normally take at least 10 hours to cool to the point where there is ice on the sides or the top. This is an indication that your freezer will be 1-4 degrees. You can use a freezer thermometer to test the temperature. At this temperature most benefits will be gained from staying in 2 minutes (this is the recommended time to stay in ice water). Look and feel for the shift in your nervous system from sympathetic to parasympathetic (calming down).

From Wim: We are cleansing the nervous system, getting the shit out. We clear blockages that can be there from childhood.

From Leah: We clear the nervous system, improve blood flow and release chemicals out of our endocrine systems through the body. You feel like you’ve taken one step backwards? But if you keep going you will take two steps forward. I used to suffer from migraines and until week 3 of practicing I got a headache every day during the breathing. After some research I kept doing it and after that week I’ve never had a a migraine again. During weeks 5-7 it’s common to get sick/flu. Drop the cold exposure, but continue with the breathing.

Other things you may consider if you have taught yourself this method off the internet (go to an instructors workshop):

Overdoing it: Pushing yourself too hard during a Wim Hof Method session can lead to feelings of discomfort or even physical pain. It's important to start slowly and gradually increase the intensity of your practice over time.

Electrolyte imbalance: Deep breathing and exposure to cold temperatures can also cause an electrolyte imbalance in the body. Electrolytes are important for maintaining fluid balance and proper muscle function, so it's important to replenish them after a Wim Hof Method session.

Respiratory issues: Some individuals may experience respiratory issues after practicing the Wim Hof Method, such as shortness of breath or tightness in the chest. This can be especially true for those with pre-existing respiratory conditions.

Physical exertion: The Wim Hof Method can be physically demanding, especially if you are new to the practice or pushing yourself too hard. This can lead to feelings of fatigue afterwards.

Stress response: The Wim Hof Method involves exposure to cold temperatures, which can trigger a stress response in the body. This can lead to feelings of tiredness as the body works to regulate its temperature and energy levels.

Intermittent Hypoxia: Rapid breathing during the Wim Hof Method can result in a temporary decrease in oxygen levels in the body, known as hypoxia. This can lead to feelings of fatigue and lightheadedness.

Sleep disruption: Rapid breathing and exposure to cold temperatures can also disrupt sleep patterns and quality, leading to feelings of tiredness the next day.

If you are feeling tired after a Wim Hof Method session, it's important to listen to your body and allow for sufficient rest and recovery time. Gradual progression and moderation are key to avoiding negative symptoms and reaping the benefits of the Wim Hof Method.

Yes, but it’s important to determine if it’s ‘ear ringing’ (this is common and people get confused) or tinnitus (does not fade away after a few minutes, involves damage of the cochlea and has different physiological causes)?

Here are the physiological chain of events for Wim Hof Method breathing: hyperventilation > prolonged breath hold (inducing intermittent hypoxia) > stress response > cardiovascular response (temporary increase in blood pressure) > response of blood pressure sensitive parts of the ear > ringing sensation.

The ringing sensation relates to a temporary blood pressure fluctuation and subsides within a few minutes as blood pressure normalises. It shares similar sensations to tinnitus, but is physiologically different.

Humming (making an ‘ohm’ sound) afterwards vibrates the sinuses, which increases nitric oxide levels (as a vasodilator), which help to counteract the blood pressure increase. At the same time, the vibration can increase vagal tone in the throat, which also helps to regulate blood pressure and relax the body.

This symptom predominantly happens to the newbies.

In the vast majority of cases, the ringing disappears with repeated breathing practice. If you find that after several weeks the noise persists or intensifies, some underlying physiological condition may be at play, and we recommend you consult a medical professional.

-------

Breathing techniques, as part of the Wim Hof Method, can have an impact on tinnitus (ringing in the ears). However, the effects may vary from person to person and there is limited scientific evidence to support this relationship.

Some people with tinnitus have reported that deep breathing and other breathing exercises, such as those in the Wim Hof Method, have helped to reduce the severity of their symptoms. However, in some cases, these techniques can also exacerbate tinnitus.

If you have tinnitus and are considering trying the Wim Hof Method, it's important to speak with a doctor or audiologist first to determine if it is safe for you. In some cases, tinnitus can be indicative of an underlying medical condition, and it's important to address any potential medical concerns before beginning the Wim Hof Method.

It's also important to start slowly and gradually progress with the Wim Hof Method, especially if you have tinnitus.

This is due to sensory neurons firing at the cellular level.

During the breathing exercises you may experience involuntary muscle contractions, known as ‘tetany’. Intensified breathing causes an efflux of CO2, which in turn starts a cascade of ionization changes that lead to increased sensitivity in nerve cells. These then require less excitation to provoke a muscle response, to the point where muscles can contract spontaneously. The effects are typically expressed most distinctly in the hands and feet but can extend across the entire body.

Barring any pre-existing medical conditions, this phenomenon is entirely harmless and the effects fade away within minutes. Over time, it may no longer arise at all.

Important note: A complete freeze of your body/system indicates incorrect breathing mechanics. Please contact Leah to have this rectified, as repeatedly doing this is not good for us.

Stress management: The deep breathing and mindfulness techniques of the Wim Hof Method can help to reduce stress and anxiety.

Improved immune system: The Wim Hof Method has been shown to boost the immune system and improve its response to challenges.

Increased energy and endurance: Regular practice of the Wim Hof Method can help to increase energy levels and improve physical endurance.

Pain reduction: The Wim Hof Method has been used by some individuals to manage chronic pain and improve overall quality of life.

Improved mental clarity: The Wim Hof Method can help to improve mental focus, clarity, and overall well-being.

Increased resilience: The combination of cold exposure, deep breathing, and mindfulness techniques can help to build resilience and mental toughness

Mindfulness: The Wim Hof Method emphasizes mindfulness and presence, helping individuals to cultivate awareness and live in the moment.

Connection with nature: The Wim Hof Method involves exposure to the elements, particularly cold water, which can help individuals to connect with nature and experience a deeper sense of connection to the world around them.

Self-discovery: The Wim Hof Method can help individuals to explore their limits and discover new levels of personal strength, resilience, and mental toughness.

Improved sense of well-being: Regular practice of the Wim Hof Method has been associated with improved mood, reduced stress and anxiety, and an overall sense of well-being.

Increased self-awareness: The Wim Hof Method can help individuals to develop greater self-awareness, including awareness of thoughts, feelings, and physical sensations

The effects of the Wim Hof Method techniques differ from person to person. Everybody’s experience is slightly different and is partially determined by your goals and expectations. A professional tennis player for example, will likely seek improved athletic performance, whereas someone suffering from rheumatoid arthritis will sooner see benefit from lower inflammatory markers.

The potential benefits are numerous and diverse. Ultimately, the only way to find out what the Method does for you is to try it for yourself!

The average daily investment is 20 minutes to start your day. During the day focus on deeper more conscious breathing. Once you have unlocked how to do the Wim Hof Method, you can access it indefinitely, and move through the stages at your own pace. The Method should be implemented in your life daily to reap the full benefits.

The best time of day to have an ice bath as part of the Wim Hof Method is subjective and can vary depending on individual preference and schedule. Some people prefer to take an ice bath in the morning as a way to start their day with a boost of energy and clarity, while others may prefer to do it in the evening as a way to relax and unwind after a long day.

It's also important to consider the timing of your other activities, such as eating and exercise, when determining the best time for an ice bath. Taking an ice bath on an empty stomach, for example, may not be as comfortable as taking it after eating.

Ultimately, the most important thing is to find a time that works best for you and to be consistent with your practice. The benefits of the Wim Hof Method, including the ice bath, may take time to develop, and regular practice is key to realizing the full benefits

From Leah:

Start your day right and do them in the morning. Waking up and exercising your SYSTEMS (you brush your teeth right?). From the get go will help you spend the day both energized and relaxed.

The breathing techniques can cause light-headedness and even loss of consciousness. Children often have not matured to the point where they can adequately assess these risks. Moreover, their lungs and brains are still physically developing.

Leah coaches teenagers (14+) through a modified version of Wim Hof Method breathing, focused on slow and shorter durations. Please contact Leah to organise a session so you are educated in what’s happening to their physiology when we consciously use our respiratory system.

From Wim Hof Method website: We advise that children under the age of 16 are supervised by a parent or legal guardian. Please be careful regarding cold exposure and build this up gradually.

There is a difference between long term and short term stress. With this method you’re giving your body a short-term stressor, also called eustress or hormetic stress. Hormetic stress creates beneficial adaptations at a cellular level. For example when we go to the gym (which is a stressor) it's clear we need adequate stimulus to grow. If we do too little nothing happens, if we do too much we injure ourselves. There is a sweet spot for stress. Short term stress helps us deal with the long term chronic stress.

Hormetic stress isn’t the only benefit when it comes to consciously stressing your body. We build resilience yes, but it makes you conscious of how your nervous system, mind and body works and feels in a stressful situation and how to take back control. This is a life changer for those suffering from stress and anxiety issues.

Do Wim Hof Method breathing before a game so you go into it alkalised (a higher blood pH). This will help you calm the nervous system, feel less pain and delay the onset of lactic acid). It trains the body to be better adapted to dealing with oxygen uptake & CO2 tolerance, which means you will be more efficient energy wise and will trigger you to breathe better through the day (or on the field). Plus, it makes you more focused and present on the field (Source: Hypoxia Review NCBI Study).

I recommend (at minimum) a type of box breathing (4:4:4:4) or 4 in:5 out, for 1-2 minutes after the game, to calm your nervous system, before getting into the ice water.

People (or athletes) who don’t breathe beforehand aren’t getting half the benefits they could be receiving. It’s far scarier for them because they haven’t calmed their nervous system before going in. They shallow breathe; this is a stressful, anxious state. This leads to tensing the body and headaches/migraines, which they may blame on the ice water. They don’t realise it’s their mind and breath.

Other notes & benefits from the study: Acute, low-dose hypoxia (between 3-15 episodes per day) enhances learning and memory, suppresses pro-inflammatory mediators, reduces blood pressure, promotes weight loss, reduces symptoms of depression, increases aerobic capacity and exercise tolerance.