Myth or reality!!! Does the Wim Hof Method work?

Pedro Gracia

 Get my lastest tips & techniques on Longevity

Delivered straight into you Inbox!

Imagine living happy, healthy and fulfilled to 100!

CONSCIOUS BREATHING- I have become aware of my breathing!

I can still remember my first guided breathing, I lay on the sofa, listen to Wim hof’s instruction,…deeply in…and let it go, for 30 breaths and then held my breath. It was all a bit odd at first, not at all familiar. The second round felt better. Now the third round was such a memorable experience that it is still very vivid in my mind. It felt like I was experiencing an internal revolution, my hands were tingling, I could see flashing multicoloured lights coming and going behind my eyes and mini lightning bolts going through my brain, I noticed also that my entire body and especially my cells were gently electrified, finally, I experienced a pleasant light-headed floating sensation as if my mind was leaving my body and gliding above me. I did not panic at the time as I had been warned that I would experience some very unusual sensations, so I went along with it… 

Also on my first rounds, my breath-holding time was of 1, maximum 2 mins, but after a few sessions, I could easily reach 3 mins.

Breathing Deep
Learn to breathe deep….and feel good.

After the first week of regular breathing practice, I realized the importance of breathing, especially deep breathing, has on my levels of energy, on my attention span, on my endurance and my overall well being.  This method is simple and efficient and the more you repeat it, the more you encode it in your neurology and the more aware you become of your breathing. So you become conscious of it and delight of all its benefits.  This means you are going to teach your body to breath deep, be more and more aware of the importance of reaching deep into the lungs and to be able to fully reoxygenate your body on demand.

  If you haven’t practised this WH breathing method, the best next step is to go to his website, to try one of his courses.

Here is a succinct description
Breathe in deep and let it go.
Do this 30/40/50 times.
 Then hold your breath for as long as is comfortable for you.  At this stage you have raised your PH levels, so you can easily stay 1 min or more without air in your lungs.
When you feel the need to breathe
Take a deep breath in and hold it for 10 seconds. Then let go.
This is your first round!!   Repeat this for 2 more rounds.
Good luck!!


Cold exposure
I don’t know why I am wearing this scarf???

By regular cold exposure (cold baths, cold showers, cold air, etc) you increase your  tolerance to the cold. This is a slow and gradual process where you teach your mind to let go, not think of the cold and to place your attention on your body and what it is supposed to do…  which is to warm you up!

You also train your vascular system to contract and react to a cold exposure.  The more you repeat this experience with daily cold showers (or baths), the more efficient your cardiovascular system will be at pumping the blood around.  Considering that cardiovascular diseases are the number 1 killer in our modern society, it is of the utmost importance to start the cold water training as soon as possible.

This cold exposure also produces brown fat  which is immediately used to warm your body up.  As a new born baby we have lots of this brown fat to protect us from hypothermia.   As we grow up in our modern societies we progressively lose the ability to produce this amazing substance to refuel our heating system because of our excessive clothing, heating or air conditioning,   As Wim Hof says “ A cold shower a day keeps the doctor away”.

So start the training at home, after a warm shower always finish with 30 seconds of cold water and over time gradually increase until you start enjoying it and look forward to turning the dial to cold…   I promise you, this will happen !! Then you are ready to go directly into a cold shower…. It took me about six weeks of daily practice to start enjoying the cold shower and now I can step into cold water or even an  icy bath without a thought. So this cold training gave me more control over my mind.

 Last year I even participated in a charity swim on boxing day in Carlingford, County Louth, Ireland.  The water was approximately 6 degrees Celsius. This became a family event as my son, my daughter and her boyfriend, joined me for this invigorating experience.

carlingford swim
All the family ready for the Carlingford swim….


Just after starting this method I got offered a job in a private school as an assistant PE for their primary section. I  accepted the position and started my teaching, not realising how demanding 25 screaming little kids would be. During my first days I could feel the stress mounting up as the day went along, until I realised I was not breathing deep enough. So that’s what I did, as I walked through the corridors of the school, I would silently murmur in my mind, “ Deeply in,…and let it go”, and actually take a few deep breaths before welcoming my new lot of 25 new children all eager to run and jump and have fun. This worked a treat as  I was able to control my stress just by breathing alone.

With daily WH practise, you learn to follow your breath and control your stress. This deep breathing and super oxygenation process makes you control  all the stress hormones, adrenaline, cortisol, epinephrine, and that’s how you gain control over your body and mind. So when you are exposed to cold , heat,  any emotional or physical stress, you are able to move your attention away from the prefrontal cortex to the insula ( which is the deep part of the brain that you engage during deep meditation) and this shift usually leaves you with a pleasant floaty feeling.  This is often accompanied by a release of opiods thanks to the periaqueductal gray hemisphere originating from your reptilian brain. These opiods help in making you feel good,and experiencing this familiar euphoric sensation not dissimilar to the one you experience during exercising or running (Runner’s high!!). And after this I sleep like a baby.


I was brought up to fear cold, to never go out without a jacket, or with wet hair  or barefoot and so on. All these rules which I am sure are familiar to you, did not prevent me from catching a cold, the flu, having a stomach ache or headaches, developing light eczema or many other little annoyances.  So needless to say that, when I saw this Dutchman swimming in icy water I thought at first that he was totally mad. In starting the cold shower progressive training I immediately felt different and was almost looking forward to this challenge.  Once I realized that I was gradually changing my mindset from fearing the cold to liking it, there was no stopping me, I was gone like a rocket…. I literally understood that I had changed my perception of the cold and this all happened with the power of my  mind.

Now 2 years down the line, no aches or pains, no flu or colds, no more allergies or eczema, no more fatigue.  All in fine working order and I have exceptional levels of energy.

In the last 10 years I have also suffered from old sports induced injuries that kept dragging on and on.  Well, surprise surprise… with the cold exposure and the breathing techniques these old pains and aches have subsided tremendously and no longer stop me from any physical activity.

When you feel the cold or the heat and get out of your comfort zone with the Wim Hof Method (WHM) you learn to tap into that mind/body connection and regain control over it.  So by breathing deep and changing your focus you can willfully influence the bone marrow to activate T cell and B cell production and these, in turn, will fight any inflammation that is taking place in your body.

With this breathing method not only do you bring in more oxygen to your tissues to subside inflammation, but you also increase your adrenaline production which in turn will suppress inflammatory markers in your body.


Increase your endurance to physical activity.

I love working out, and I get to slip into the gym every day at 6 am before work. I am 54, and over the last 15 years I have noticed a slow and steady decline in my performance. I was told this is normal …doctors said that this is age catching up with you….or after 50 it’s all downhill from there… Somehow I did not believe them …so I decided to change my mindset and believe that age is only a number.  So when I read Wim Hof’s method, life story and philosophy I said to myself, “ at last there is a man that doesn’t talk about aging, and feeling ill, and limiting beliefs”. Instead his message was that we all have the innate capacity to thrive on life, to be energized and be strong, happy and healthy.

Ever since I started  the WH guided breathing I can go on and on during my workouts.  I oxygenate myself before, during and after physical exercise. The result is that any physical activity becomes more enjoyable, I can push myself a bit more whilst I am engaging in it, and the next day have no muscle pain.  It’s a win win situation. What happens is that this deep breathing floods the muscle tissues with surplus O2, makes them more alkaline and in such an environment they perform more efficiently. At a cellular level the mitochondria is also surrounded by this excess of oxygen and does what it does best … produces more  energy for you to use. It has literally increased my sports performance by a mile.

Check my underwater workout here.


Creative and connected like a child.

We all start life with a deep breath in and we all end it by releasing a last breath.  As if our breath is our life force, capable of giving life but also removing it. I am more aware of my breathing and beyond the pure chemistry of the breath, I often contemplate this air moving throughout my entire body and giving me life.  During my daily breathing exercises I visualize this life force gently moving from place to place and awakening all the creative centers of my brain. It’s almost as if it has allowed me to tap into my innate creativity, the one we have as a child, where you are so happy to draw, play an instrument, repeat a word in a foreign language or apply yourself to any new skill. 

In the past year, I have felt so creative, that I finally gathered the courage to start my own online business along with my website and connecting in all the major social media platforms. At the age of 54, with no previous computer or business background, this was a big challenge. But I go through my day one deep breath at a time and after it, all feels,looks and sounds good.

If like me, you want to learn the skills for this coming digital revolution, I have left a link to click hereafter and receive the same FREE video series that got me started.

With the WHM and especially the breathing technique, I am able to make my internal chemistry more alkaline, accessing deep  into the lymphatic system and cleaning it and releasing the bad chemistry and all negative feelings. It’s like cleaning the garbage from your house, you are left with a clean and inspiring place to start creating.


The three pillars to the WHM are breath work, cold exposure and commitment. So  following the tutorials of the WH fundamental 10 week course, I engaged daily in a WH guided breathing session, plus a cold exposure routine and some sort of meditation  practise. The first and most obvious outcome is that I developed a profound mind & body connection. I have felt a sense of well being that starts in my brain and fills my entire  body.. I am now able to tap into my autonomic nervous system and produce my own feel good hormones. This is free and always readily available… I love it !! All you need is to lie down in a safe and comfortable place and do the breathing.  To quote The Iceman , “ Get high on your own supply”!!

I am no doctor and not a  scientist either, but many studies show that this method could help people suffering from depression or anxiety.


Life purpose
Ultimately we are all seeking what’s the best path in life.

This amazing technique has opened my understanding of the huge power that resides in my mind (and yours) It has given me a life long wish to discover and work on the mind-body connection. So exploring and pushing the limits of my mind, removing limiting beliefs and helping others is now my life mission.  I have embarked on this wonderful journey, I am learning on a daily basis and enjoying every single day. I feel grateful and privileged to be able to take yet another breath.  So, it has made me so aware that breathing is our own and unique gift that we carry with us every single moment of our life. I am only 54 and as you know I will live to 100 and I haven’t counted them yet, but that’s many breaths left…  so join me on this trip of a lifetime.

Follow me on this journey to 100: 

DISCLAIMER; The material on this post is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health care practitioner, before undertaking the protocols, diet, exercises, techniques, training methods, or otherwise described herein. The author and publisher expressly disclaim responsibility for any adverse effects that may result from the use or application of the information contained herein. 

This wim hof breathing should be done laying down or sitting in a safe environment, not in water or close to water or whilst driving.

Please follow and like us:


     SMART LIVING TO 100            

72 Replies to “Myth or reality!!! Does the Wim Hof Method work?”

    1. Hi thanks for your input. I am so happy you liked my post, the wim Hof method is such a powerful tool to make you happier, healthier and stronger mentality and physically. Anyway if I can help please don’t hesitate to stay in touch. Best regards. Pedro

  1. Firstly I would like to say wonderful blog! I needed a quick question which I’d love
    to ask should you don’t mind. I was interested
    to learn the way you center yourself and clear your thinking
    before writing. I actually have had difficulty clearing my
    thoughts in obtaining my ideas out. I truly do enjoy writing nonetheless it
    just may seem like the very first ten or fifteen minutes are lost just
    trying to puzzle out where to start. Any ideas or hints?
    Many thanks!

    Check out my web site; chic sparrow sidekick

    1. Hi Elisabeth, sorry for my late reply. First of all, I want to thank you for your nice comments on my blog. It is such a good feeling to receive them and to know somebody is appreciating your time and effort. Regarding your question, I can only share how I do it and maybe you can see value in it. As far as getting your mind to settle I engage in daily meditation practice, usually half an hour at the start of the day. As far as writing a blog, I first find the subject of my blog, start looking on google at other articles on the same subject. In reading those articles or blogs I make notes as to the important ideas, words, structure and potential keywords. Then Throw all this into my mix and come up with my blog. It is important not to fall into copying other blogs but to write what you think with your words. Be yourself, be authentic and talk about you and your experience.
      Please let me know if this helps and if I can assist you further.
      Thank you. Pedro

    1. Thank you so much for your support and positive feedback, please share with friends and family as this really helps. Take care and have a great day. Pedro

    1. Thank you so much for your support and positive feedback, please share with friends and family as this really helps. Take care and have a great day. Pedro

  2. Excellent article. Keep posting such kind of information on your site.
    Im really impressed by your blog.
    Hello there, You have performed a great job.
    I’ll certainly digg it and for my part suggest to my friends.
    I am confident they will be benefited from this website.

    1. Thank you so much for your support and positive feedback, please share with friends and family as this really helps. Have a great day. Pedro

    1. Thank you so much for your support and positive feedback, please share with friends and family as this really helps. Take care and have a great day. Pedro

  3. Can I simply just say what a comfort to find
    somebody that truly knows what they’re talking about on the net.

    You certainly understand how to bring an issue to light and make it
    important. A lot more people need to check this out and understand this side of your
    story. I can’t believe you are not more popular given that you definitely possess the gift.

    1. Thank you for such positive feedback. this really helps and encourages me to write and share on a regular basis. Take care. Pedro

    1. Hi, happy to help. Thanks for your comments, if you see value in these blogs please share with friends and family. Take care. Pedro

  4. This design is wicked! You most certainly know how to keep a reader entertained.
    Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job.

    I really loved what you had to say, and more than that, how you presented it.
    Too cool!

    1. Thanks for your positive and encouraging feedback. I will keep posting every week. Please share with friends and family as this really helps. Take care. Pedro

  5. También tenía dudas sobre el precio de la membresía final Andrew… hasta que lo conseguí con todos mis referidos extendidos la cantidad total! Todo se trata de disciplina al final del día. Consigue una calculadora y planifica tus movimientos – en un mes habrás clavado tu viaje y estarás viendo como ganar MUCHO más de 800 dólares al año (¡créeme!). El precio de la membresía pronto se convertirá en nada para ti…

  6. Unquestionably feel that which you stated. Your preferred reason appeared to be around the net the simplest
    thing to understand. I believe that to you personally, I definitely get
    annoyed while people consider worries that they just
    don’t learn about. You was able to hit the nail upon the best in addition to
    defined out the whole thing without having unwanted effect , people
    could take a signal. Will probably come back to get additional.

    Stop by my web page :: dual notebook blank and lined

    1. Thank you for your comments. I am glad you enjoyed my post on the Wim Hof Method I will be posting more on this subject soon. Take care and please share this post and my website with friends and family. Pedro

    1. Thank you, my friend, I will keep writing until my 100th birthday….and possibly more, I love to share all the simple things I learn, try and test. Take care, my friend.
      Please share with friends and family. Pedro

    1. Thank you so much, I have been blogging for a year now. But consistently over the past 6 months. Thanks for sharing with friends and family. Take care. Pedro

  7. You’re so interesting! I don’t think I’ve read a
    single thing like this before. So great to discover somebody with some unique thoughts on this subject matter.

    Really.. thanks for starting this up. This website is one thing that’s needed on the internet, someone with
    a bit of originality!

    1. Amazing to hear your comments, I am thrilled. I intend to keep posting for many more years. Take care my friend. Pedro

  8. Excellent blog here! Also your website rather a lot up very fast!
    What web host are you the usage of? Can I get your associate link in your host?

    I want my web site loaded up as fast as yours lol

  9. Hmm it seems like your site ate my first comment (it was extremely long) so I guess I’ll just sum it up
    what I wrote and say, I’m thoroughly enjoying your blog.
    I as well am an aspiring blog blogger but
    I’m still new to everything. Do you have any points for
    first-time blog writers? I’d genuinely appreciate it.

  10. Thank you for the auspicious writeup. It in fact used to be a leisure
    account it. Glance complicated to more introduced agreeable from
    you! By the way, how can we keep up a correspondence?

    1. Thank you for spending so much of your time to write a comment, I really appreciate it. Take care, my friend and Merry Christmas. Pedro

  11. I do consider all of the ideas you’ve offered on your post.
    They’re very convincing and can definitely work.
    Nonetheless, the posts are too short for novices.
    May just you please extend them a little from next time? Thank you
    for the post.

  12. Hey there! This is my 1st comment here so I just wanted to give
    a quick shout out and say I truly enjoy reading through your posts.

    Can you recommend any other blogs/websites/forums that go over the same subjects?
    Thank you!

  13. When I originally commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get four e-mails
    with the same comment. Is there any way you can remove me from that
    service? Thanks a lot!

  14. I truly love your site.. Excellent colors & theme. Did you develop this amazing site yourself?
    Please reply back as I’m looking to create my own site and want to know where you got
    this from or just what the theme is called.

    1. Hi, thank you for your comments. I did build this website with wordpress and the theme is twenty seventeen.

  15. The subsequent time I learn a weblog, I hope that it doesnt disappoint me as much as this one. I imply, I know it was my option to read, however I actually thought youd have something interesting to say. All I hear is a bunch of whining about one thing that you could possibly repair for those who werent too busy looking for attention.

  16. I have read a few just right stuff here. Certainly price
    bookmarking for revisiting. I wonder how a lot effort you set to make any such fantastic informative site.

  17. Just want to say your article is as surprising. The clearness
    for your submit is just spectacular and that i could
    assume you are a professional in this subject. Well together with your permission allow me to seize your RSS feed to stay up to date with drawing close post.

    Thank you a million and please keep up the gratifying work.

  18. That is a very good tip particularly to those new to the blogosphere.
    Simple but very precise info… Thanks for sharing this
    one. A must read article!

  19. I’m really enjoying the theme/design of your website. Do you ever run into any internet browser compatibility issues?
    A handful of my blog audience have complained about my website not working correctly in Explorer
    but looks great in Opera. Do you have any solutions to help fix
    this problem?

  20. Heya i am for the first time here. I found this
    board and I find It truly useful & it helped me
    out a lot. I hope to give something back and aid others like
    you helped me.

  21. Please let me know if you’re looking for a writer for your site.
    You have some really great articles and I think I would be a good asset.
    If you ever want to take some of the load off, I’d love to write some material for
    your blog in exchange for a link back to mine. Please blast
    me an e-mail if interested. Thank you!

  22. Pingback: My Homepage

Leave a Reply

Your email address will not be published. Required fields are marked *