20 days in four weeks of cold water showers. You start with 5 x 2 minutes, progress to 2:30, then 2:45 and end the last week with 5 times 3 minutes long showers. Believe me, 3 minutes is a long time.
Yet, your body and your head get used to it. It's easy, actually. And beneficial for your overall health.
In the Wim Hof app, there are badges for your achievements. This is the badge you receive when you complete the challenge.
And all four badges for each week done.
I like how the app is made. Clean, concise, inviting, and motivating.
There are several more challenges available including the breathing challenge. The results from yesterday morning were ...
An average of over three minutes of breathing retention time was a surprise since I didn't do this exercise for some time.
It goes like this:
- 40 times deep and slow inhale and exhale
- breathing retention for as long as you can without really forcing it
- deep inhale and hold for 15 seconds
- repeat another three rounds
Easy :) You get better with practice!
Intrigued? Check out Wim Hof Method official site.
Back to 
This 
There are 30 participants, 15 duels each day, 58 rounds. A lot of activity, counting, and reporting.
You can check the scores here.
Good luck, everybody!
Better and better
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