Wim Hof Method Fundamentals Course @ Olympia Salon and Spa 23JAN2023
Thank you so much for attending my workshop. It is so fun helping people learn this simple but difficult technique. I hope that today is the start of your practice and you will continue breathing and getting out and doing difficult things like cold showers or ice baths.
You all did amazing, if you want to see what my first ice bath was like you can see it here https://p3physiotherapy.com/i-feel-amazing-wim-hof-experience-personal-account-fort-collins-co/
If you feel strong emotions today, tomorrow, or anytime this week, this is just stuff you've been holding inside coming up. These are things your body is trying to tell you that you need to do something. It might be sleeping, stretching, coming to peace with a way you feel about something, something you worry about. Remember its ok, you can do anything, you voluntarily went into cold water for fun today, you are a badass. Remember that, and remember you will be ok. Just breathe. Its it becomes too much, remember if you can breathe, you can control how you feel. Breathe, breathe slower, breathe through your nose.
For personal cold water therapy you can fill your tub at home throw a bunch of ice in, wait about half an hour or stir it up and get that temp down. You only need to go below 55 degrees to get the benenfits from this method. We did 32 degree water today, which is essentially as tough as it gets, only when you make the water flowing like in a river will it be more difficult. If you go outside it is harder because you have to try harder to return your warmth. You are a mammal you can do it. If you want to be coached I am planning these events into the future. You did fantastic! Here are a few options:
1. Take a cold shower after your normal hot shower. It will feel waaaaaay less intense now that you've done this. Just take hot, step out, turn it cold. Now Focus your mind before you go in, you are going to stay calm, you are going to slow your breath. Its ok if you gasp, because you can slow it down and you are in control. You only need to do 1 or 2 minutes and you will keep your cold practice going.
2. Take an ice bath. You have options. The tub I used today I got at tractor supply for about $100. You can fill it with your garden hose then throw enough ice in to cool it off. Buckets help move things or you can put a spiget on the bottom and make it easier on yourself. I don't have it because I don't want to break it off when I move it. You can also just use the bathtub in your house. This is less comfortable, but if you look in my website you can see an article I wrote about that. You can save money by freezing mini gatorade bottles. I kept them in the rings so I manage 8 at a time. I use the mini bottles and not large ones to increase the surface area to make it so it cools the water faster. Stirring the water is a great way to cool the water down faster as well. Use your hand and make it cold training on your hand, or don't. Doing that will help increase your circulation in your hands. There are a ton of fancy and less fancy options out there too. Some people have old wine barrels, use kiddie pools, bathtubs, or really expensive options that have refrigerators attached to bathtubs that can cost up to $10k if you want to really dive in. But you don't need that. In the winter you can just go to the lake, bring a buddy. I will do community cold dips in the winter for people who have attended my workshops.
I have a Telegram page called Breathe Live Thrive https://t.me/+Eg_sjBXFwiQwYjNh Here I will post when I do community dips in the winter. Once its gets below 55 degrees at Stony Creek (or maybe other places too) I will do at least 1 x community cold dip on the weekend per month (~september-~may). These will be free of charge and separate from my wim hof method and meetup.com events. I want to use these to bring our community together and build it up. I only want experienced bathers to attend this event because in nature I cannot as easily help so if you have friends interested please have them come to and ice bath workshop so they can get some training.
Here is some follow up from what we did today with a little video I have.
If you want to practice the more intense deep conscious breathing please try this link out:
https://vimeo.com/manage/videos/790764406/2121525169 (1 2 3 Breathing). Remember strong and full, not easy and not forced. You should not be straining. The squeezes are strong but easy, you are not straining, let your body tell you what is right.
I recommend at least 3 rounds of deep conscious breathing per day. If you can do the 3 minute hold after just 3 rounds you’re doing pretty damn good with this method. Some days I do more, but never less. I find that 10 is the max for me. I like to use how long I can hold my breath as a barometer for how I am feeling on a particular day. Shorter holds remind me and discourage poor habits from the previous day, and longer holds encourage and reinforce the previous day's healthy habits. If you can't hold your breath for the times in the video that is perfectly fine, just go to your limit. Do the big inhale and squeeze for about 20 seconds then return to normal breathing until the video catches up to the next round.
Here is a link to my old website and breathwork related content:
https://p3physiotherapy.com/category/alternative-medicine/breathwork/ (yeah this video needs work its on the list)
If you want a quick look at what other events I have coming up you can check out my events page: https://p3physiotherapy.com/events (yeah this is old and I’m trying to get this website updated, this site is the one where things will be soon) Some events cannot be reserved through my website but I put links instructions.
I also teach other methods of breathing and here is a simple technique that you can use at any time to control your stress.
Remember to breathe. Especially while reading this email. Where you breathing? Are you breathing now? If you aren't or even if you were take a big belly first breath in and let it out. Do it again and make sure it was through your nose this time, and extend your exhale to an 8 count. Now try out this activity that I like to provide to people for super basic breathwork.
https://vimeo.com/670736360 6x8 breathing 10 x rounds.
If you have any photos you would be willing to share with me so I can help build my presense and help bring this therapy and message to others I would greatly appreciate any feedback. Also if you do NOT want anything shared about you, please let me know.
I am a PT that works to help people figure out where their symptoms are coming from, teach them how to solve those problems, then keep them under control. I do this with traditional physical therapy where I use my hands or tools to get muscles to release, train people how to use their body well, and teach people how to use their breath to relax and control their nervous system.
My 1on1 visits are $150 for 2hr can do at your location for a +$50 charge, my group visits are $20/hr/per w/ a 5 person minimum. I'll travel to do a breathwork/icebath class at a business or home. I do special deals for vets but we just need to get more people together. You live a bit far away so I’ll need a few more for your distance but we could do a retreat down there. Be on the look out retreats that I am scheduling up here as well.
Please contact me anytime. This stuff is so powerful at helping manage stress, pain, inflammation, I hope you enjoy.
As you move away from here you can look up Wim Hof method instructors wherever you get stationed, they are everywhere now.
Hey Everyone here are the photos that I have from the workshop:
