WHM Fundamentals Workbook

WORKBOOK

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Introduction Hello and welcome to the Fundamentals video course! During the next 10 weeks, you will be getting a series of videos that will help you understand and master advanced breathing and cold exposure techniques. A complimentary document detailing the underlying science will help explain why these techniques are so effective. Each week, you receive a set of videos centered around a common theme. These themes correspond to areas of everyday life on which the Wim Hof Method can have a positive impact. Every week will have a group-, homework-, stretching-, and one-onone video. In order to achieve optimal results, it is important to stick to the order in which the challenges are presented, and to not skip any steps. The course structure has a deliberate, organic flow, so just ride that wave. It can really help your progress to, before you begin, have a clear picture of what you want to achieve by going through these 10 weeks. Take a moment to write down your reasons for starting this journey, journey, and describe the scenario that you see for yourself at the end. Most importantly, remember to have fun!

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How do I start the course?

How do I track my results?

Print out this workbook and read it through carefully. You will get the most out of this course if you fully commit to it, so fill out the questions below before you start.

This workbook includes progress sheets to log your retention- and cold shower times. Print them out, and stick them on your fridge or a door so that you can easily find them and add new results.

Once you have set your goals, follow the instructions week by week, and track your results.

For the breathing exercises, track your retention with a timer or stopwatch. Listen to your body, and give in to the urge to breathe when it arises. If something does not feel right, stop and restart the next day.

Each week has new videos; watch them as often as you can (ideally 5-6 days per week). If you finish one week and achieve your goals, move on to the next week. If you struggled, or skipped a few days, don’t worry! Just repeat the week until you see the results you want. People often repeat weeks several times before moving on. Go at your own pace, and do not measure yourself against others. This is not a competition!

How do I prepare? All you need is a stopwatch, your printed workbook, and a positive attitude! Start the introduction video and you will be on your way.

What if I have questions? To get started, log in to the platform at www.wimhofmethod.com/login , and find your course under Dashboard > My E-Learning. Start each week with the group class video, which outlines the theme and explains what that week is all about. Watch the stretches video for instructions on how to loosen up and ready your body, and proceed to the homework video for exercises that reinforce your practice throughout the week. The one-on-one videos offer guided breathing exercises, which you can repeat on the fly with their downloadable audio versions. Every 7 days a new set of videos is unlocked, each specific to a theme. Watch the videos, listen to the instructions, and perform the exercises until you feel that you have mastered them.

How do I use this workbook? Each video includes instructions specific to that week and theme. Use this booklet to fill out your breath retention, and add your personal notes. Tracking your progress will help you stay motivated and reach your goals!

You can post your questions or comments in our Community on www.wimhofmethod.com/community. This is a warm and welcoming place, populated by fellow practitioners as well as certified WHM Instructors— all eager to help. We encourage you to take a look, introduce yourself, and join the conversation on all things Wim Hof Method!

Important before your start The breathing exercises can have strong physiological effects, and must be practiced as instructed. Always perform them in a safe environment, sitting or lying down. Never practice the exercises before or during diving, driving, swimming, taking a bath, or in any other circumstance where loss of consciousness could result in bodily harm. Wim Hof breathing may cause tingling sensations, a ringing in the ears, and/or lightheadedness. These are normal responses and are no cause for alarm. If you faint, however, you have gone too far, and should take it more slowly next time. The cold is a powerful force, and extreme cold can be a shock to your body. We strongly advise to start slow and gradually build up exposure. Always train without forcing anything, and listen to the signals from your body. If not practiced responsibly, there is risk of hypothermia. Do not practice the method during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions, should always consult a medical professional before starting the Wim Hof Method. From the heart, Wim

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Define your goals Setting goals is integral to maintaining focus and motivation. You started this method with a goal in mind, and putting this into words helps you get a clear outline of what you are working towards. Wim will encourage you during the videos, but you must summon the willpower to continue the course; every day. Defining your finish line goes a long way towards that continued motivation.

What do you hope to have achieved by the end of this course? (Be as honest, specific and personal as possible.)

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Icons meaning

Previous

Current

Upcoming

Start

Finish Timeline

The colored bar shows how far into the course you are. The yellow segment indicates the current week.

Breathing

This icon indicates a breathing exercise.

Stretches

This icon indicates a stretching exercise.

Cold exercises

This icon indicates a cold exposure exercise. This can be a cold shower or an outdoor exercise.

Progress

This section has progress bars for things like energy and stress. You can color each one for a visual representation of how you are doing that week.

Heartrate

Measure and indicate your heartrate where you see this icon.

Retention

This icon denotes the time you should try to hold your breath at the end of the breathing exercises. Fill out your results in the accompanying chart.

Shower graph

Cold shower exercises are accompanied by this graphic, indicating duration for both the warm and cold sections.

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Going Deep

“This week you learn that you are able to tap into your psyc hology anytime, anywhere. It is all about trust. Build up a way to go into the depth of the body more than ever thought possible. We do that step by step.”

Stretches

Cold shower exercise

Start with a warm shower (as long as you like) Finish with a cold shower (30 seconds)

30 sec.

Sun greeting / Surya A

Butterfly PERS ONAL GOALS FOR TH IS WEEK

Breathing ROUND 1

30x

1 minute

15 seconds

1:30 minute

15 seconds

1:30 minute

15 seconds

hold on exhale

hold on inhale

ROUND 2

30x

hold on exhale

hold on inhale

ROUND 3

30x

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hold on exhale

hold on inhale

Going Deep With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

MO

ROUND 2

ROUND 3

ROUND 4

NOTES

Fill in your retention time here

= Done

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SU PROGRESS SLEEP QUALITY

STRESS LEVEL

ENERGY LEVEL

MOOD

HEARTB EAT Monitor your heartbeats per minute, at rest

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Stress Control

“Everybody experiences stress in life. It is inevitable. But this week you will learn h ow to control your stress by following your breath. You will learn to control your adrenaline, your cortisol… all of your stress hormones. When you control your hormones, you control your stress. Wouldn’t it be nice to feel less stressed about your work, your school, and your personal life? You can. It is all within your power. The best part? You can do this WHENEVER YOU WANT. And it only takes a few minutes.”

Stretches


Start with a warm shower (as long as you like) Finish with a cold shower (1 minute)

Neck stretch

Dangling 1 min.

Extra Child’s pose

Spinal twists

• Ice bucket exercise • Counting exercise (stress measurement)

Breathing PERS ONAL GOALS FOR TH IS WEEK ROUND 1

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on inhale

ROUND 2

30x

hold on inhale

ROUND 3

30x

hold on inhale

ROUND 4

30x

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hold on inhale

Stress Control With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Energy Management

“This week is all about energy management. Feed those mitochondria and be the director of your energy supply; your cells are hungry for your action!”

Stretches


Start with a warm shower (as long as you like) Finish with a cold shower (1:30 minute)

Cat / cow warming up

Bridge pose 1.30 min.

Extra Front to back roll

• Cold yoga exercise (outside)

Breathing PERS ONAL GOALS FOR TH IS WEEK ROUND 1

60x

hold on inhale

ROUND 2

60x

hold on inhale

ROUND 3

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on inhale

ROUND 4

30x

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hold on inhale

Energy Management With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Inflammation

“This week is all about inamm ation. You learn to understand how to control the body by controlling the mind. Reduce inammatory markers by directly manipulating your immune system.”

Stretches


Start with a cold shower (30 seconds) Switch to hot for as long as you like. Finish with a cold shower (2 minutes)

Half butterfly

Dangling 30 sec.

Breathing

Extra

ROUND 1

• Cold yoga exercise

60x

hold on inhale

ROUND 2

60x

hold on inhale PERS ONAL GOALS FOR TH IS WEEK

ROUND 3

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on inhale

ROUND 4

30x

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hold on inhale

2 min.

Inflammation With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Endurance

“If you want more energy, you need to increase your endurance. It’s as simple as that. No one can do it for you. YOU are the one in charge, and you are capable of increasing your endurance.”

Stretches


Start with a cold shower (1 minute) Switch to hot for as long as you like. Finish with a cold shower (2 minutes)

Toe stretch

Push up

1 min.

Breathing

Extra

ROUND 1

• Endurance exercise plank • Alkalinity exercise (pH- strips)

40x

push ups

hold on inhale

ROUND 2

40x

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push ups

hold on exhale PERS ONAL GOALS FOR TH IS WEEK

2 min.

Endurance With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Longevity

“With deep breathing and the right mindset, you can a ctually inuence the neurotransmitters in your body. You can protect the enzyme around the cell division, which will inc rease your longevity.”

Stretches


Start with a cold shower (2 minutes) Switch to hot for as long as you like. Finish with a cold shower (3 minutes)

2 min.

Sungreeting / Surya A

Childs pose

Extra

• Oximeter exercise

Seal / sphinx

PERS ONAL GOALS FOR TH IS WEEK

Breathing ROUND 1

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on inhale

ROUND 2

30x

hold on inhale

ROUND 3

30x

hold on inhale

ROUND 4

30x

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hold on inhale

3 min.

Longevity With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Under Pressure

“Life’s pressures can come in all forms, from anywhere—stress from work, school, family life, grief, physical pain, or anything else. But... when you control your breathing, YOU control the pressure.”

Stretches


3 minutes cold shower

Plank on elbows 3 min.

Extra

• Planking

Scissors


Breathing ROUND 1

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on inhale

ROUND 2

30x

hold on inhale

ROUND 3

30x

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hold on inhale

Under Pressure With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

TU

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SA


STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Spirituality

“When you consciously create your own spirit and connect with your inner re, you will ow—unblocke d and uninhibited. You will feel free and wonderful as you unleash your true potential. Whatever your faith may be, when you breathe deeply, you can connect with your higher self. Whether you believe in God, the universe, love, light, or nothing, your breath will help you fe el more truth.”

Stretches



Half happy baby

Eye of needle 5 min.

Extra Spinal twist

Meditation posture

Breathing


ROUND 1

60x

hold on inhale

ROUND 2

60x

hold on inhale

ROUND 2

60x

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• Planking

hold on inhale

Spirituality With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Creativity

“With deep breathing, you can get into a pure creative space. You learn to unleash your creative energy, which allows you to write, sing, dance, and create anything you want. A combination of breathing and cold exposure can bring you to a mental place that is not unlike the ow state. If you are a songwriter, the lyrics will ow without effort; if a dancer, you will move gracefully without thinking about it. If you want to feel like you can do anything and create anything, then you should learn how to unleash your creativity.”

Stretches



5 min.

Tree pose

Extra

• Taking an ice bath Breathing ROUND 1

60x

hold on inhale

ROUND 2

60x

hold on inhale

ROUND 3

60x

hold on inhale

ROUND 4

60x

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hold on inhale


Creativity With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

TU

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SA


STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

Life Adventure

“Over the past weeks you have learned how to imple ment the Wim Hof Method into your daily life. You now have the tools to start your own adventure. You have the choice to wake u p each day and say “yes!” to the adventure of life. You have the power to see hurdles and roadblocks as springboards; as challenges to take on and come out stronger.”

Stretches


Free Flow Warrior Postures


Breathing ROUND 1

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

5 min.

hold on inhale

ROUND 2

30x

hold on inhale

Extra

• Taking an ice bath

ROUND 3

30x

hold on exhale

15 seconds

hold on exhale

15 seconds

hold on inhale

ROUND 4

30x

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hold on inhale PERS ONAL GOALS FOR TH IS WEEK

Life Adventure With every breathing session, make sure to sit or lie down in a comfortable environment. Keep a steady rhythm. Inhale deeply, and let the air escape freely on exhales. Remember that this is not a competition. Listen to your body. When the urge to breathe arises, give in to that impulse.

ROUND 1

ROUND 2

ROUND 3

ROUND 4

MO

TU

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STRESS LEVEL

ENERGY LEVEL

MOOD


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NOTES

WHM Fundamentals Workbook

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