Channel the Inner Beast
All that exists is energy. From the electricity within our cells to the air we breathe, life can harness energy.
There are 3 fundamental ways to transfer energy:
Intend
Control thought
Master awareness
Breathe
Control air
Master the lungs
Contract
Control electricity
Master the muscles
Content Overview
Wim Hof Method
Breath
Cold
Primal
Muscle Contraction
War Cry
Wim Hof Method
Steps to Wim Hof Method:
I. Breath
II. Cold
III. Commitment
I. Breath
CHARGE
Inhale deeply and quickly
First in the belly, then chest, then head.
<3 second breath
Exhale and let go naturally. Do not force.
Repeat this breath 40-50 times
RETENTION
On the final breath, exhale naturally (do not force).
Hold as long as possible.
Relax, focus, and calm your mind.
RECOVERY
Once you gasp for air, breathe in deeply.
Hold for 15 seconds
Repeat this process for 3+ rounds
Wim Hof Breathing
II. Cold
Once finished with the breath exercise: time for cold exposure!
In warmer weather → cold shower
In colder weather → go outside in minimal clothing
COLD SHOWER
Turn the water as cold as possible and stand under the water.
Slow and deep breaths.
Focus. Control the breath. Do not let the water shock you.
COLD AIR
Wear minimal clothing
No shoes, no layers! Expose the skin as much as possible.
Go outside, sit on the ground, focus on the breath.
Slow and deep breaths. Be calm. Master your reaction to the cold.
COLD BATH
If possible, the best cold exposure is a cold swim or ice bath.
Start with toes and gradually immerse the body up to the neck.
Focus. Slow, deep breaths. Master your reaction to the cold.
Wim Hof Cold Shower
III. Commitment
Discipline → Habit → Improvement
The powerful effects of the Wim Hof Method only develop with practice.
Use the power of momentum. Required effort diminishes the more we do it.
After a week of commitment, you will be changed for the better.
Wim Hof Commitment
Benefits of Wim Hof Method
Physical
Performance
Energy
Anti-inflammatory
Boosts immune system
Higher metabolism
Mental
Focus Creativity
Mind-body connection
Relieve stress
Cold resistance
Improve mood
Release endorphins
Primal
Before entering combat the Vikings would unleash a war cry. The manifestation of a collective beast, with one voice that can petrify an opponent to his core.
“Primal” in this sense, means returning to an animal state; fight or flight; do or die; kill or be killed. There is no thought, only action. A man must command all that he has within him or he shall perish.
Primal = war cry + tension
War Cry
Screaming makes us stronger.
Our ancestors understood this, so it has become an integral part of many ancient disciplines.
Martial art-forms, such as Karate, Krav Maga, Tai Chi, Jiu Jitsu and others, focus on exhaling and shouting with each movement.
Researchers from Iowa State University measured the handgrip strength of martial artists using and not using the kiap or “battle cry”. The technique involves the short shout made when performing an attacking move. The study found that the participants’ handgrip strength increased by about 7% when they did a kiap compared to when they didn’t.
No, I’m not talking about a high-pitched, horror movie scream. I’m talking about stubbing your toe, slamming your thumb with a hammer, giving birth, being pinned on the ground in a fight, and losing your shit in the car.
In conjunction with strength, screaming releases endorphins. Hence, why it helps to curse loudly after getting hurt.
Scream like a predator, not prey. Get angry, go crazy.
Release the beast. Scream to tap into primal energy.
Ways to Scream
Sing
Play an energetic song in the car
Accelerate the car
Sing at the top of your lungs
Sprint
Run as fast as possible
Shout as you sprint until exhaustion
Pounce
Fight someone
Yell as you attempt to take them down
Tension
Flex every muscle in your body simultaneously.
Focus on each muscle from your chest, to your arms, to your core, to your legs, to your back.
Breathe in, exhale, and contract harder. Move every atom towards the center of your body.
Hold until failure.
Your heart is pounding. You feel mildly light-headed with a hint of euphoria.
Flexing improves muscle strength by creating a mind-muscle connection.
16 young men divided into a training group and a control group. The training group had to complete a program in which they flexed their biceps and triceps three times a week by contracting the elbow flexors four seconds at a time. During each workout, they performed five sets of 10 repetitions over the course of 12 weeks.
After the 12 weeks, the group that had performed the flexing exercises had increased the size of their biceps and triceps. Moreover, the flexing group increased their maximal contraction ability and could contract their biceps 15 percent harder and their triceps, 46 percent harder.
Flexing = strength & size
Primal State Routine
Wim Hof Method
4 rounds of Wim Hof Method breathing
Primal State
Visualize doing the activity
Contract every muscle
War Cry
Feel the energy, feel the power, feel the strength!
Now do what you set out to do.
Personal “Primal State” Playlist
I play this in the car on my way to trail run or lift at the gym.
Mountains - Hans Zimmer
To the Great Beyond
Like a Dog Chasing Cars
Momento Mori,
@BowTiedBreath
Just come from a cold shower + it's cold outside ( no exercise /sweat).. Damn I feel like a beast.. The breathing exercise works! Previously I have been finishing with a blast of cold water for 15-30 seconds after a warm shower (not hot).. I have struggled for years to start on cold & finish..Bless!