So finally a new week with new tasks.
Week 6 looks like the following
Instructions week 6:
Breathing exercise:
- 3 normal breathing cycles
- add a 4th cycle + push-ups. Exhale deeply and hold your breath without air in the lungs and do the pushups
Physical exercises:
- Forward bending - Back bending - Lateral stretch -
- Shelf - Headstand 1 or 2 - Balance over the arms
Cold shower exercise:
This week is different than other weeks. Please follow Wim’s precise instruction in the video. Only do this exercise if you feel strong and followed all training days of the previous weeks. This exercise can be dangerous, so prepare well. Eat something before you start. Hold on to something firm while standing under the shower or sit down. If your bathroom is slippery please use something steady and non-slippery to stand on. Don't force anything. If you feeling dizzy, stop directly and try again the next day.
- Start with a cold shower and breathe in and out for 30 seconds.
- Breathe in and hold your breath for 30 seconds. (Don't force anything. If you feeling dizzy stop directly)
- Continue with a warm shower as long as you like.
- Repeat step 1 and 2.
Results for today
Round 2 : 1 min 11.09sec
Round 3 : 1 min 14.22sec
59 push-ups
For new readers I want to explain what I am actually doing here: The Wim Hof Method consists of 3 pillars
breathing : you breathe in very deeply and exhale. But you dont exhale all the air so you kind of "charge" yourself. You do 30-40 breathe cycles and then exhale all the air out in your lunge and withhold your breath as long as possible.
cold exposure: you start taking showers or jump into an ice bath and the lenght is increasing as you progress through the course
some physical excercise : mostly some Yoga but also push-ups. What is special about the push-ups is, that you do one breahting round before them and also exhale, so you do the push ups with an empty lung.
The pictures usually show Wim Hof himself.