Fundamentals Workshop Completion
Great job completing your Fundamentals workshop for the Wim Hof Method! Hope you're feeling awesome and enjoying that wave of relaxation and relief after a great workout for your respiratory and circulatory systems.
Here's a recap on what we went through:
Breathwork - Getting comfortable, able to expand lungs freely without constriction. It is recommended to do this before eating or right after you wake up.
30 deep breaths in short powerful bursts at a steady pace using your midriff fully. You could experience some light-headedness or tingling sensations in the body.
After 30 breaths, draw the breath in once more, filling to max capacity, then let the air out and hold as long as you can without force until you experience the gasp reflex.
Recovery breath with one full inhale, holding for about 15 seconds.
This is one round, you can repeat 3/4 times. Take your time to enjoy the feelings afterward, similar to a meditation session.
Once you feel good, you can start with cold exposure.
Cold Exposure - It is very important to try to relax as much as you can and be with the cold. As Wim says, "The cold is your warm friend!"
Always begin with your feet and then higher towards the rest of your body. An initial shock will come, and you could experience shivering and gasp reflexes kicking in, which is normal. Try to remain calm and breathe easily. Close your eyes and really try to embrace the cold.
Cold exposure works like weight lifting, you get stronger over time as little muscles around your veins contract with cold exposure, strengthening in just 1-2 weeks to become healthier and reducing the force your heart requires to pump blood around the body.
Afterwards, do some basic exercises to improve blood flow. This could be the horse stance, yoga stretches, or if you can, try some balancing poses.
Regular Group Training
Maintain the practice
Effects of breathwork last 4-24 hrs and ice baths up to 7 days. See how the practice is enhanced when you do it under guidance or in the company of other practitioners.
Visit this booking guide to understand the booking platform
What's next?
Here is the current list of workshops available
Intro: Breathwork Basics
A 75min breathing-only session exploring how control of our breath affects everything else.
Intro: Breathwork and Icebath
Together with breathwork, be guided into a stage-by-stage cold immersion slowly and safely, to experience the combined effect off the Wim Hof Method in just 90 mins.
Intro: Contrast Therapy
One of the rare spots in Singapore to provide both ice cold water as well as infrared sauna facilities, workshops here explore the protocol with a layer of heat stacked on top for further exploration.
*YOU ARE HERE*
Practitioner: Fundamentals
First proper step in WHM involving 4.5 hours of theory, breath, exercise and proper ice dips, as well as entry to our private practitioners chat group for further training sessions.
Practitioner: Advanced
Deep power breaths, long ice dips and everything else that pushes the body and mind beyond the comfort zone, in a safe guided manner. Combo packs with Fundamentals available.
Practitioner: Group Training
Effects of breathwork last 4-24 hrs and ice baths up to 7 days. See how the practice is enhanced when you do it under guidance or in the company of other practitioners.
You can also bring a friend with you to experience an introduction!
Visit this booking guide to understand the booking platform
Leader: Space Holder
Time to level up! Learn to lead your own group in breath, cold and hot exposure leveraging on outcomes and mistakes experienced by myself over years of teaching to equip you with protocols and safety measures for an enriching session with your friends, family, or clients.
Brother's Circle
A rare and necessary space for men to feel safe talking about issues that are difficult to bring up with those closest to them, combined with explorative movement and writing/drawing to enable a safe and healthy embodiment of masculinity.
Evolution
Partnering with vegan strength coach Luke Tan, we’ll be stacking a killer workout with WHM breath and ice, limited slots!
Facebook Community
This is a public space for anyone to discuss WHM in Singapore on a bigger platform.
Private Whatsapp group
All Fundamentals attendees are invited to join our local Whatsapp group for further discussion on any related topics, training session bookings and special activities. Come in and say hi!
