Introduction Workshop Completion

Great job completing your introduction workshop exploring breathwork and ice baths! 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.

 

Fundamentals Progress -

Your next step is joining a 4.5hr Fundamentals Workshop held monthly on a Sunday morning, join the next Fundamentals workshop here!

Alternatively, do it via our 4-week Fundamentals at your own pace joining the group classes. More info here!

1) Fundamentals Part 1(Completed) Get your Part 1 PDF via this: Download Link

2) Fundamentals Part 2

3) Fundamentals Part 3

4) Fundamentals Part 4

 

By completing the 4-part training series with separate theory homework, or a 1-day Fundamental Workshop, you will be part of our Hoffers community and have access to regular training sessions at cheaper rates and unique programs within the group that's around 300 members strong. Looking forward to see you there!