TUNDRA Ice Bath - Wim Hof Method, cold plunge like Wim Hof "Ice Man"

Step-by-Step Guide to Wim Hof "Ice Man" Ice Bathing

The Wim Hof technique, also known as the "Iceman" method, has gained significant popularity in recent years for its ability to boost energy, relieve stress, and even improve physical health. One of the key components of the Wim Hof method is the ice bath, which involves submerging oneself in ice-cold water. In this blog post, we'll explore the benefits of ice bathing with the Wim Hof technique and provide a step-by-step guide on how to get started.

Benefits of Ice Bathing with Wim Hof Method

Cold water immersion has been used for centuries as a way to promote healing and wellness. The Wim Hof method takes this to a whole new level by incorporating breathing techniques and mental focus to enhance the benefits of ice bathing. Here are some of the potential benefits of ice bathing with the Wim Hof method:

  1. Boosts the Immune System: Studies have shown that exposure to cold water can stimulate the production of white blood cells, which are essential for fighting off infections and diseases.

  2. Increases Energy and Alertness: The shock of cold water can release adrenaline and other neurotransmitters, which can increase energy levels and promote mental clarity.

  3. Relieves Stress and Anxiety: Cold water immersion has been shown to reduce cortisol levels, which are associated with stress and anxiety.

  4. Enhances Physical Recovery: Cold water immersion can help to reduce inflammation and promote muscle recovery after intense exercise.

Ready to try ice bathing with the Wim Hof technique? Here's a step-by-step guide to get you started:

Step 1: Practice Conscious Breathing - Before entering the ice bath, it's important to practice deep, slow breathing to stimulate the parasympathetic nervous system. This will help to calm the mind and prepare the body for the cold.

Step 2: Set a Clear Intention - Before getting into the ice bath, set a clear intention for why you are doing this. Are you seeking stress relief, physical recovery, or mental clarity? Having a clear intention will help to motivate you and keep you focused during the experience.

Step 3: The temperature of the water should be lower than 16°C to get the full effect. The more experienced you are the lower you can set the temperature.

Step 4: Enter the Tub Slowly - Take a deep breath and slowly enter the tub. It's important not to force anything and to enter the water gradually. Allow the body to acclimate to the cold.

Step 5: Focus on Your Breath - Once in the ice bath, focus on your breath. Try to elongate your exhales and focus on the depth of your inhales. This will help to keep the mind focused and the body relaxed during the experience.

Step 6: Practice Gradual Exposure - If you're new to ice bathing, start with short exposure times and gradually increase over time as the body acclimates to the cold.


Ice bathing with the Wim Hof technique can be a powerful tool for enhancing physical and mental wellness. By incorporating conscious breathing and mental focus, ice bathing can provide a range of potential benefits, including immune system support, energy boost, stress relief, and physical recovery.
Give it a try and see how it can benefit your overall wellbeing.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.