Why practice cold exposure? In short — because it can improve your life in every possible way! Yes, it really can. Cold exposure has countless positive effects not only on your body but also on your mind.

I briefly described the benefits of cold exposure in the previous article — now let's take it a little further.

The first stage is preparation — and don't underestimate it. Take a moment to realize why you're about to step into that cold shower and what kind of benefits it will bring you. Look forward to it — maybe even smile to yourself before you start. These small mental tricks can make a big difference at the beginning and...

Let's start by going over the basic rules of cold-water dipping in nature.

When it comes to the best time of day for cold exposure, it really depends on your personal preference. I find that an ice bath at the start of the day works best for me — it gives me a powerful boost, fills me with energy, and instantly puts me in a good mood.

After a refreshing ice bath comes the next — and equally important — part: warming your body back up. Step out of the water, gently dry yourself with a towel, and start moving. Your muscles are stiff after the cold exposure, so it's essential to do specific exercises designed for this purpose. Forget about running or anything too intense...

When it comes to locations for cold exposure, the possibilities are endless. Still, it's important to choose places you know well or that have been tested and confirmed safe by others — you don't want any surprises. I'm talking about things like unknown depths, strong currents, or muddy bottoms. There's nothing pleasant about being carried away by...

The Second Pillar of the Wim Hof Method

The Third Pillar of the Wim Hof Method