WORKBOOK

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 Introduction

Hello and welcome to the Power of the Mind video course! Old wisdom is coming back
to modern times, where it is needed. The power of the mind.

In 2018, something fascinating was found in a brain scan in Michigan, Detroit, at Wayne
State University. They found I actually had brain activity! Amazing! Hey man, that’s what
they saw! Okay, that was just a bit of fun.

What they really saw was that I was able to access areas of the brain never
before seen, so robustly. Into the brain stem, into that what life is - survival! Into the
periaqueductal gray hemisphere...into the ability to create new neurological pathways
controlling the deepest parts of our brain, therefore suddenly getting within the range
of our control, our will. The power of the mind.

The professors told me that this is a transformational technique, and that we have
found the key components of the autonomous processes in the brain related to mood
regulation.

Climbing Mount Everest in shorts, standing for 2 hours in ice - these are challenges
I’ve faced. Studies now show that my brain is structurally different than the brains of
those who haven’t trained with the cold. To bring this into perspective, it showed that
the plasticity of one’s brain could be structurally changed, depending on one’s actions.
The good part is that you don’t need to do all these challenges. You do, however, have
the power to influence and recondition your brain and to become a happier, healthier,
and stronger version of yourself. Priming and placing yourself in a challenging position
will cause the neurological processes in the brain to become excited with activity. To
blossom and glow.

I want you to learn that we have discovered the power of the mind, that we are able to
neurologically create pathways in any part of the brain to make us happy, strong and
healthy, and even to become conscious of the full capacity of the power of the mind.
You can even understand what the soul is all about, the science of the soul. We can
do so much more! But it all begins with believing and doing - changing neurological
pathways. Making you able to become happy, strong, and healthy, and also to recognize
what this power is! It’s the power of life itself, the power of the mind, the soul.

Over the next 8 weeks, you will see a series of videos with a challenge every week to
awaken…

- The Power of the Mind -

From the Heart,

Wim

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What is the course about? How to do this course?

Over the next 8 weeks, you will see a series of videos with Before we start the challenges, we will introduce the three-
a challenge every week. We’ve created a series of videos in step protocol as a framework for each challenge. The three-
which Wim teaches you how you can apply the power of the step protocol primes the body and mind for each challenge.
mind with a simple but effective three-step protocol. Every
Every week there is a new challenge. You can follow these at
week, he presents a new challenge for you. We also have
your own pace. If you need more time to accomplish the chal-
tailored breathing techniques to specific situations and
lenge, or need a break from the course, don’t worry! People
techniques to help you practice your interoceptive focus. You
often take more time for a challenge before moving on. Go at
can watch the Deep Dive animation videos for a better under-
your own pace. Just repeat the week until you see the results
standing of the physiology and science behind the method.
you want.
In this course, we will go through challenges to:
Every 7 days, a new set of videos is unlocked, each specific
1. Awaken ‘the power of the mind’
to a theme. Watch the videos, listen to the instructions, and
2. Expand your comfort zone
start the challenge!
3. Expand your physical and psychological ‘limitations’
4. Increase your stress resilience If you finish one challenge and achieve your goal, move on to
the next week.
The eight challenges help you with all of these. By inducing
controlled, positive stress through the WHM in combination
with the challenges, your body and mind will adapt organi-
Preparation
cally. You are conditioning an overall resilience towards
(negative) stress, and a larger threshold to deal with it. This
Print out your workbook and read it thoroughly. You will get
will make you happier, healthier, and stronger.
the most out of this course if you fully commit to it, so fill out
the questions before you start.
Follow the steps and good luck with the challenges!
Once you have set your goals, follow the instructions week by
week, and track your results.
To get started, log in to the platform at [Link].
Overview Challenges com/login, and find your course under Dashboard > My E-
Learning.

• Ice bath Start the course with Wim’s introduction video, which outlines
this course and explains what it is all about.
• Push-ups
• Feet
• Hands
Breathing protocols

• Scissor kicks We have included extra breathing protocols for you. Watch the
• Lungs breathing protocol videos for instructions on how to use the
breathing for a specific situation. This is additional material,
• Run tailored to specific conditions and situations
• Meditation

Deep Dive videos

Preparation for the Challenges
The Deep Dive videos are meant to deepen your understand-
• The three-step protocol ing of the method, the components, and the science.
• Interoceptive focus exercises

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 How do I use this workbook? Important before you start

Each video includes instructions specific to that week and The breathing exercises can have strong physiological effects
challenge. Use this booklet to add your own personal notes. and must be practiced as instructed. Always perform them
Tracking your progress will help you stay motivated and reach in a safe environment, sitting or lying down. Never practice
your goals! these exercises before or during diving, driving, swimming,
taking a bath, or in any other circumstances where loss of
To make real progress, it is useful to have a clear picture of
consciousness could result in bodily harm. Wim Hof breath-
what you want to achieve with this course before you start.
ing may cause tingling sensations, ringing in the ears, and/
Take a moment to write down your reasons for taking this
or lightheadedness. These are normal responses and are no
trip at the beginning of the course, and describe the scenario
cause for alarm. If you faint, however, you have gone too far
you see for yourself at the end. Then it’s good to let go of the
and should take it more slowly next time.
picture, so you will be more open for the process. For each
challenge it is advisable to describe this process every week This is a course for experienced practitioners. The important
to gain insight into it. Trust the process! thing is to expand your comfort zone step by step. If you go
too fast and too far out of your comfort zone, this can lead to
And don’t forget to have fun too!
a negative reaction towards certain situations/stimuli, which
impedes progress. Therefore, a balanced approach is neces-
sary; this should be a gradual expansion of your comfort zone
What if I have questions?
at a sustainable and consistent pace. It should be stressful
enough to challenge, but not enough to break. Holding this
You can post your questions or comments in our Community
consistency will expand your physical and psychological
on [Link]/community). This is a warm and
limits.
welcoming place, populated by fellow practitioners as well as
certified WHM Instructors— all eager to help. We encourage Do not practice the method during pregnancy, or if you are
you to take a look, introduce yourself, and join the conversa- epileptic. People with cardiovascular issues, or any other
tion on all things related to the Wim Hof Method! serious health conditions, should always consult a medical
professional before starting the Wim Hof Method.

Work sheet explanation:

Introduction to the challenge Baseline

In this section you will find Write down for every challenge
a short introduction to the what your baseline is.
challenge.

Name Challenge

Now Practice
Ice Bath
Name Challenge

Introduction What is this challenge How How to pepare for this Goal Result Notes
Ice Bath Ice Bath
about? challenge

DAY 1

DAY 2

What is this challenge about DAY 3

In this section you find more How to prepare for
information about the chal- this challenge
Notes
lenge. We will state the DAY 4

instructions here.
Write down what you experienced.
This will give you insight into your
DAY 5
process.
Conclusion:
Practical needs
Motivation Motivation
Ice Bath
Advice from the master

Conclusion
Some advice from the Master Practical needs What have you learned this
Wim has a few words for you. Find out which attri- week? Are you satisfied with
butes you need for the your accomplishments?
challenge.

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The three step protocol

Before we start with the challenges, we are going to teach you the three-step protocol. This week is about integrating the funda-
mentals and priming your body and mind for the upcoming challenges.
Since you have already been trained in the power of breath and cold exposure, we will push you physically and mentally to discover
a deeper layer of the mind.
The three-step protocol consists of (1) breathing exercises, (2) excluding the world around you and (3) set your intention/visualize
the process. To integrate these into your system, we would like you to begin to practice these before starting with the challenges.
Take a couple of days to practice it.
To make a deeper connection with your body and mind, Wim specified two interoceptive focus exercises. These exercises help you
become more aware of what is happening inside your body, and should be practiced at the beginning of the course. Although these
exercises are not part of the three-step protocol, practicing them will help you become more sensitive to the signals from your
body. See Interoceptive Focus exercises (page 7).

Three step-protocol explained

1. Breathing exercises

The breathing exercises induce an analgesic effect, which raises the pain threshold.
The breathing exercises also release adrenaline into the body, so that you are ready
to fight or flight. The interesting part is that during the breathing exercises, psycho-
logically, you are calm. This leads to an enhanced focus state and a psychologically
primed mindset. You are actively influencing your nervous system. It is at this point
that the perception and reaction to stressful stimuli transforms. You are recondition-
ing your brain and transforming the neurological pathways. Priming the body and
mind. Ready for the challenge!

2. Exclude the world around you and go within

It’s important that you make a connection with your body, as going within increases
your body intelligence. Your body knows what to do! But you do need to practice. If
you are wandering around, your thoughts consume a lot of energy, and you lose focus.
Breathing has a strong effect on the mind and thought, and it lets you merge with
your feelings more easily. Go within and exclude the world around you!

3. Set your intention/ Visualize the process

It is important that you set an intention for yourself, an aim, a goal to work towards.
If you have a direction, it will give you a focus point. But remember: always listen
to your body! You have a goal, and you can reach for that goal, but the art is to not
overdo it! If you followed the Fundamentals Course closely, you will have already
learned this.

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 Overview Challenges

1. Ice Bath Challenge

2. Push-Up Challenge

3. Feet Challenge

4. Hands Challenge

5. Scissor Kicks Challenge

6. Lungs Challenge

7. Run Challenge

8. Meditation Challenge

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 Bonus Section

Breathing Protocols Deep Dive Videos

Click on a specific breathing protocol for a specific Click on one of the following videos to learn more about
condition and/or situation. the components and/or science.

Introduction Breathing Protocols Cold

Breathing protocol - Mood Regulation Breathing

Breathing protocol - Brown Fat Activation Mindset/Commitment

Breathing protocol - Improve Sleep Michigan Study

Breathing protocol - Pain Regulation Radboud Endotoxin study

Breathing protocol – Low-Oxygen Environment

Breathing protocol - Hangover

Breathing protocol - Power Breathing

Breathing protocol - Endurance

Interoceptive Focus Exercises

These are (optional) exercises you can do before each
challenge.

Interoceptive Focus - Heartbeat Exercise

Interoceptive Focus – Oxygen Exercise

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 Define your goals

Setting goals is integral to maintaining focus and motivation. You started this method with a goal in mind, and putting
this into words helps you get a clear outline of what you are working towards. Wim will encourage you during the
videos, but you must summon the willpower to continue the course; every day. Defining your finish line goes a long
way towards that continued motivation.

What do you hope to have achieved by the end of this course?

(Be as honest, specific and personal as possible.)

Tener una salud extrema.

Lograr un gran control de la mente.

Disminuir el porcentaje de grasa corporal para que logre tener un abdomen marcado.

Desarrollar habilidades para lograr una meditación de gran calidad

RIGHT ON!

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 1. Ice Bath Challenge

‘Hi! How are you doing today?

Are you ready for your first challenge? Your body follows
your mind’s direction. That’s why setting your mind is important. Let’s go!’

Introduction How How to prepare for this

Ice Bath What is this challenge about? Ice Bath challenge?

This week’s challenge is to fully connect the body and Watch the video of this week’s challenge.
mind, to exclude everything else and to discover the Wim explains how to do it the right way.
full potential of yourself. We set a goal to prime the
body and mind and to learn what it is capable of. The Before entering the ice bath, do the three-step pro-
challenge is to gradually build up your cold exposure tocol
to 20 minutes by the end of the week.
• 4 rounds of breathing
• Exclude the world around you
The alternative for this challenge is exposing yourself
• Set your intention & Visualize the process
for 10 minutes to an ice bath.
During the ice bath
Set the goal at the beginning of the week.
• Listen to your body. Don’t force it
• Focus on your breath
• Keep a strong mind - ‘You are in control’

After the ice bath

• When you get out of the ice bath, make slow
moves to help the body recover gradually
• Watch the brown fat activation exercise video for
the best recovery experience

Practical needs
Motivation
B AT H ICE TOWEL

Ice Bath Advice from the Master

‘Who cares about thoughts and opinions. I am and

you are very strong. Be like a rock. Rocks do not
move. They are everlasting.’ Fill up an icebath Add 1/3 of Ice cubes A towel to dry your-
with 2/3 of water and self off
1/3 of ice cubs

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 Now Practice 1. Ice Bath Challenge
Ice Bath

Baseline: Write down what your baseline is. What is your normal time in an ice bath? 1
minute? 2 minutes? Set your goal for the week.

Goal Result Notes

Afterdrop? From when? How long?

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 2. Push-up Challenge

‘Hi! Congratulations on completing the first challenge and welcome to the

second challenge!’

Introduction How How to pepare for this

Push up
Push-up Push-up
What is this challenge about? challenge

This challenge is about fully connecting with your Watch the video of this week’s challenge. Wim will
arms and seeing how many push-ups you can do explain how to do it the right way.
without air in the lungs for one minute. What are you
• 4 rounds of breathing
capable of? What is your goal? You already prime
• Exclude the world around you
your mind by simply visualizing that you are doing the
• Set your intention & Visualize the process
push-ups.
Set the goal at the beginning of the week. Tip: We recommend to wait some time after the three-
step-protocol until you feel ready to do the push-ups
and then go!
Tip: If you have a smartwatch, you can use the app to
monitor your heartbeat during the breathing.

Practical needs
Motivation
Push-up Advice from the Master

Push-up the push-ups! STEADY GROUND Y O G A M AT

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 Now Practice 2. Push-up Challenge
Push-up

Baseline: How many push-ups can you do? Write down what your baseline is, we will in-
crease this number towards the end. Set your goal for the end of the week.

Goal Result Notes

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 3. Fe et Challenge

‘Welcome again!
This is your third challenge.
Are you ready?’

Introduction How How to prepare for this

IceFeet
Bath What is this challenge about? Feet challenge?

This challenge is about connecting with the feet and Before the exercise
experiencing what you are capable of when your mind
• 4 rounds of breathing
is directing your attention.
• Exclude the world around you
In the first challenge, we might have ended the ice • Set your intention & Visualize the process
bath with pain in the extremities. Now we can learn to
avoid that, and influence the temperature in the feet During the exercise
while exposed to ice water.
• It is important to direct the attention to the feet
We set a goal to prime the body and mind and to learn • If you find it hard you can also focus on your
what it is capable of. What is our full potential? The breath
challenge is to gradually build up your cold exposure
up to 30 minutes at the end of the challenge. After the exercise
Begin with exposing the feet for up to 5 minutes, and • When you get out of the ice bath, make slow
add X amount of time to each attempt, if possible. But movements to help the body recover gradually
safety first! Remember that it is not about the dura- • Focus on your feet
tion; it’s about connecting the mind with the feet. • Optional: Experiment with the pain breathing
exercise (page 7)
Set the goal at the beginning of the week.

Practical needs
Motivation
BUCKET ICE TOWEL

Feet Advice from the Master

‘Extremities exposed to deep stress.

You in control gives an ultimate sense of power.
Go by feeling.’ Fill up 2/3 of the Add 1/3 ice cubes A towel to dry
bucket with water yourself

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 Now Practice 3. Feet Challenge
Feet

Baseline: Write down what your baseline is (if any). We will increase this number towards
the end. Set your goal for the end of the week.

Goal Result Notes

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 4. Hands Challenge
“The golden hands”

‘Hi! How are you doing today?

Are you ready for the fourth challenge? Let’s start!’

Introduction How How to prepare for this

Ice Bath
Hands What is this challenge about? Hands challenge?

This challenge is about connecting with the hands and Before the exercise
experiencing what you are capable of when your mind
• 4 rounds of breathing
is directing your attention.
• Exclude the world around you
In the first challenge, we might have ended the ice • Set your intention & Visualize the process
bath with pain in the extremities. Now we can learn
how to avoid that, and influence the temperature in During the exercise
the hands while exposed to ice water.
• It is important to direct the attention to the hands
We set a goal to prime the body and mind, and to • If you find it hard you can also focus on your
learn what it is capable of. What is our full potential? breath
The challenge is to gradually build up your cold expo-
sure up to 30 minutes at the end of the challenge. After the exercise
Begin with exposing the hands up to 5 minutes, and • When you get out of the ice bath, make slow
add X amount of time to each attempt, if possible. But movements to help the body recover gradually
safety first! Remember that it is not about the length; • Focus on your hands
it’s about connecting the mind with the hands. • Optional: Experiment with the pain breathing
exercise (page 7)
Set the goal at the beginning of the week

Practical needs
Motivation
BUCKET ICE TOWEL

Hands Advice from the Master

‘Go by feeling!’
Fill up 2/3 of the Add 1/3 ice cubes A towel to dry
bucket with water yourself

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 4. Hands Challenge
Now Practice
Hands “The golden hands”

Baseline: Write down what your baseline is (if any). We will increase this number towards
the end. Set your goal for the end of the week.

Goal Result Notes

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 5. Scissor Kicks Challenge

‘Welcome! This is your fifth challenge in the Power of the Mind course.’

Introduction How How to prepare for this

Scissor Kicks What is this challenge about? Scissor Kicks challenge?

This is about connecting the mind with the abdominal How to prepare for this challenge
section and loins. We are going to influence the pain
signal. Breathe into it. Make it light. The mind is the • 4 rounds of breathing
master; you are the master. That’s the learning mo- • Exclude the world around you
ment, going into the feeling. • Set your intention & Visualize the process

The goal is to do 4 minutes of scissor kicks.

Practical needs
Motivation
Scissor Kicks Advice from the Master

STEADY GROUND Y O G A M AT
‘When pain bothers you,
know that your mind is able to solve it.
Not by thinking, but by thoughtfully doing.’

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 Now Practice 5. Scissor Kick Challenge
Scissor Kicks

Baseline: How many scissor kicks can you do right now? What is your baseline? With that in
mind, set your goal for the end of the week. The mind is the master, that is the learning mo-
ment! At the end of the week, we will do up to 4 minutes of scissor kicks.

Goal Result Notes

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 6. Lungs Challenge

‘Welcome back again! Your sixth challenge is about to start. Good luck!’

Introduction How How to prepare for this

Ice Bath
Lungs Lungs
What is this challenge about? challenge?

This is your sixth challenge! It’s about making a 6 rounds of breathing

deeper connection between the mind and the lungs.
Set your intention and visualize the process.
See what happens. Where your attention goes, energy
flows!
4 minutes retention time
The alternative for this challenge is 3 minutes without
It’s not a competition, but about the feeling, about the
air in the lungs.
charge. It’s about effectively influencing the process of
our chemistry.
Keep it at maximum 4 minutes for this challenge. We
advise not to go for more than 4 minutes without air in
the lungs.

Practical needs
Motivation
Lungs
Advice from the Master

Y O G A M AT ( M E D I TAT I O N ) P I L LO W
‘You are the alchemist! Follow
the breath through the labyrinth of the mind.’

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 Now Practice 6. Lungs Challenge
Lungs

Baseline: What is your baseline retention after the last exhalation? Let’s
expand this. However, it’s important not to force it.

Goal Result Notes

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 7. Run Challenge

‘Run body Run! Ready for the next challenge?

We are going to connect with the inside.’

Introduction How How to prepare for this

IceRun
Bath What is this challenge about? Run challenge?

This is about setting the mind to reconnect with the Before the exercise
deeper parts of your brain and your feet. Go by feeling
• 4 rounds of breathing
and let it be your guide! Step by step, we are going to
• Exclude the world around you
feel the surface and the extreme temperatures.
• Set your intention & Visualize the process
If you don’t live in an environment with extreme tem- • Optional: Watch the endurance breathing exercise
peratures, then make this challenge about connecting
with the feet. In this case, extreme is not only dealing
During the challenge:
with cold but with the environment, nature itself.
• Conscious breathing, breathe a little more than
you feel you need to

Practical needs
Motivation
Run Advice from the Master

‘Many years I walked and ran barefoot in the snow.

Now I do it with my one-year-old. RUNNING CLOTHES

Go barefoot, earth, because your feet are built to en-

dure and release deep stress. Eruruata eruruata.
Step by step (Masaii saying).’

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 Now Practice 7. Run Challenge
Run

Baseline: What is the maximum distance you ran barefoot? We will increase this number by
the end of the week.

Goal Result Notes

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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 8. Meditation Challenge
‘ Shut up the brain’

‘The last step in the labyrinth of ourself! Let’s shut up the brain.’

Introduction How How to prepare for this

Meditation What is this challenge about? Meditation challenge?

This is about setting the mind to connect with itself. How meditation | Preparation
We are going to take the time to witness the brain. The
next step is going past the witnessing. You pass the • 4 rounds of breathing
witnessing and transcend, like an eagle. It’s an inward • Exclude the world around you
journey to take control of the mind. • Set your intention & Visualize the process
• Practice the internal focus exercises

Practical needs
Motivation
Meditation Advice from the Master

‘Still the monkey mind

S O F T , C O M FO R TA B L E F LO O R

and find your key to unlock.

From there anything is within reach.
How? Explore and do it!’

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 Now Practice
8. Meditation Challenge
Meditation ‘ Shut up the brain’

Baseline: What is your baseline? What is your goal towards the end of the week? Write
down your progress over time.

Goal Result Notes

30 minutes, 45 minutes, 1 hour, 1.5 hours, 2 hours

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Conclusion:

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