From the Book - Regular Print
2 Birth of the Iceman p. 9 --
3 A Cold Shower a Day Keeps the Doctor Away p. 19 --
WHM Protocol: Cold Exposure for Beginners p. 23 --
Wim Hof way to Get warm p. 27 --
Wim Hof Method Experiment #1: Ice-Water Bath for warmer Hands and Feet p. 34 --
4 Breathe Motherf*cker p. 35 --
WHM Protocol: Basic Breathing Exercise p. 41 --
In case of Altitude Headaches p. 43 --
Breathing Exercise while Walking at High Altitude p. 44 --
Resting Breathing Exercise to Adjust to an Altitude Greater Than Thirteen Thousand Feet p. 44 --
Wim Hof Method Experiment #2: Extending Your Retention Time p. 45 --
5 Power of the Mind p. 51 --
WHM Protocol: Basic Mindset Exercise p. 57 --
WHM At-a-Glance: Three Pillars of a Daily Practice p. 72 --
7 WHM for Health p. 89 --
8 WHM for Performance p. 107 --
WHM protocol: Power Breathing for Endurance p. 111 --
Wim Hof Method Experiment #3: Does WHM improve Your Athletic Performance? p. 115 --
Wim Hof Method Experiment #4: How Long Can You Hold a Horse stance? p. 118 --
9 Truth is on Our Side p. 121 --
Breathing for Pain Regulation p. 125 --
10 A Day in the Life of the Iceman p. 129 --
WHM Protocol: ice Baths and cold Plunges p. 134 --
11 Freeing Our Ancestral Burden p. 137 --
Breathing for Mood Regulation p. 146 --
12 Beyond the Five Senses p. 149 --
Interoception with the Breath p. 153 --
Interoception of the Heartbeat p. 156 --
13 Into the Light Within p. 159 --
Wim Hof Method Experiment #5: Breathing for stress control p. 164 --
Units with the Light: The "Stroboscope" Exercise p. 169.
