Practice the Wim Hof ice bath method


  1. Find somebody to monitor you.
    Taking an ice bath for the first time can be dangerous, so it’s best to have somebody monitor you while you practice this exercise.

  2. Fill a bath with cold water and ice.
    Fill the bath with cold water and add some ice. It doesn’t necessarily need to be filled with lots of ice. You just need the water to be cold, so it emulates a natural body of water outdoors.

  3. Do the Wim Hof breathing method to prepare.
    Before getting into the bath, complete three rounds of the basic Wim Hof breathing technique to prepare your body for the cold. While doing this, focus on your mindset and think positively about the practice.

  4. Plunge yourself into the water for two minutes.
    When ready, plunge yourself into the cold water up to your neck. Time yourself and start by sitting in the bath for two minutes, if possible. However, if you feel that it is too much, get out immediately.

  5. Control your breathing.
    Take slow, deep breaths to control your response to the cold. Your natural response will be to take short, sharp breaths, but you must resist this. You will acclimatize very quickly. Do not do the Wim Hof breathing exercise, as breath holding in a cold bath is very dangerous.

  6. Get out of the cold bath.
    After two minutes, exit the bath and warm yourself up again.

  7. Repeat and increase the time gradually.
    Repeat the ice bath exercise regularly, gradually increasing the time you spend in there by 30 seconds each time.


No insights yet

Take action!

Our mobile app, Mentorist, will guide you on how to acquire this skill.
If you have the app installed