Ice Cold Resolve.

Long before I braved my first cold plunge, I had heard of The Iceman: Wim Hof. Perhaps you have also seen the iconic images of this long-haired Dutchman, surrounded by snow and ice high up in the mountains. His eyes are shut, his legs crossed, and his big beard flowing freely in the wind—wearing nothing but his swimming trunks. Over the past few decades, Wim Hof has broken 18 Guinness World Records for withstanding extreme cold temperatures. But unlike most record-holders, he believes his feats are not out of reach for others. “What I am capable of, everybody can learn,” Hof declares, urging people to unlock their potential through his ‘Wim Hof Method’—a blend of breathing techniques, cold therapy, and meditation.

On August 23rd, the Masala team attended a Breath Inspired workshop hosted by Thailand’s only certified Wim Hof Method instructors, Stuart Wilson and Kam Waritsara. In this abridged version of their six-hour-long workshop, we were guided through the fundamentals of ice baths, including their benefits, risks, and the main purpose behind the practice. While it’s true that ice baths can raise dopamine levels by up to 250% and help ease muscle soreness, there is a more crucial aspect that is often overlooked: building resilience.

Stuart illustrated this beautifully with a graph depicting the “Window of Tolerance,” showing how one’s ability to manage stress expands through regular exposure to ice baths. Initially, our threshold for pain or discomfort is limited, causing us to enter fight or flight under minimal stressors like getting the wrong food order, running late for an appointment, or misplacing our keys. However, with practices like the Wim Hof Method, this threshold broadens significantly, allowing us to still be within our optimal arousal zone despite life’s challenges. “Withstanding the ice means you can withstand all those other stressors in your life,” Stuart explained, highlighting that the real value lies in training our minds and bodies to navigate and endure discomfort, ultimately enhancing our resilience.

Once we had learned the science, it was time to break the ice. Our instructors had laid out mats along with individual tubs filled with ice cubes. The idea was to expose a small part of our bodies to the freezing temperature to see how we initially reacted. After a countdown, we all plunged our hands into the ice. I instinctively looked up at the ceiling and tried to ignore the numbing pain creeping across the surface of my skin. My shoulders began to rise as I uncomfortably wriggled on my mat, trying to outlast my coworkers. After the two minutes were up, Stuart noticed all my little ticks and asked me to be aware of them on my next go.

Following the exercise, we returned to learn more essential strategies. Key among them was the “sigh of relief,” a simple yet powerful breathing technique designed to calm the nervous system. Stuart explained that when you meet the initial shock of cold, your body’s instinct is to tense up and hold your breath, which only amplifies the discomfort. The “sigh of relief” counters this by encouraging you to take a deep breath in and then exhale slowly and fully, allowing your breath to move like a wave down your body. Rather than escaping the sensation, this method allowed us to embrace the cold—leaning into it instead of resisting it.

The most crucial step of the Wim Hof Method is the breathing:

Step 1: Get Comfortable

Get into a position that you can maintain comfortably, either sitting or lying down. Ideally, wear loose clothing, and make sure that your belly can expand freely.

Step 2: 30 Deep Breaths

Close your eyes and clear your mind. Inhale deeply through your nose or mouth, while pushing your belly outward. When your lungs are full, let your breath go through the mouth without force. Take 30 such breaths, one right after the other.

Step 3: The Retention Phase

After the final exhalation, hold your breath until you feel the urge to breathe again.

Step 4: Recovery Breath

Draw one giant breath, once again letting your belly expand fully. Hold that breath for 15 seconds, then let go. This completes one round.

*for the correct and most updated information please visit www.wimhofmethod.com

With each inhale and exhale, I felt myself drifting further away from my inner monologue. The music was the perfect backdrop, using orchestral and electronic sounds compiled and looped together. Stuart was triggering and changing the music in real time to sync the rhythm and the tempo and feel for the breath hold, creating an almost mystical atmosphere in the room. A tingling sensation began to spread throughout my body—starting in my fingertips and toes, then gradually moving up my limbs, like tiny electric currents pulsing under my skin. As my body entered this heightened state of awareness, I felt light-headed. By the third round, the energy in the room had shifted noticeably. Six of my team members lay still, their faces serene, while others were visibly moved—some even brought to tears. It was as if the breathwork had peeled back layers, revealing emotions that had long been buried beneath the surface.

Finally, we were ready for the big dip. We changed into our bathing suits and got into our positions next to the tubs. I could see an ominous wispy vapour rising from the teak tub, created by the whopping 1000 kg of ice cooling the air above it. I admit, even after the preparation and earlier exposure to ice baths, I was nervous. Stuart instructed us to take two more deep breaths, then one giant inhale. We were to then purse our lips and slowly let out the air as we immersed ourselves in the ice. By doing this, you are less likely to hyperventilate as the ice shocks your body. Four of us went in at the same time, fully submerging up to our necks. 

The first ten seconds are excruciating. Every nerve ending on your body is sending signals to your brain screaming, “Get out, get out, get out!” I almost started to tense up again when I felt Stuart’s hand gently tap my right shoulder. I pulled my shoulders back and down and forced myself to do a slow, controlled inhale, finally letting out a big sigh of relief. Over the next 30 seconds, my breathing slowed, the initial shock subsided, and my mind started to accept the cold rather than try to escape it. Each of us spent two minutes in the ice, got out for five, then went back in for another two minutes. I wish I could say it was easier the second time or that I had mastered the cold, but the truth is the second dip still felt like an eternity. 

Even after jumping into the hot tub, I was still shivering. What helped most was putting my body in the Tai Chi Horse Stance and waving my hands like clouds, trying my best to control my breathing and steady my mind. Following the end of the Wim Hof Method workshop, the centre also has a barrel sauna for you to warm up, after which you can go back and forth between the sauna and the ice for contrast therapy if you are so inclined.

Stepping out of the ice tub for the last time, my body was buzzing with sensations—part exhilaration, part relief, and a profound sense of accomplishment. The experience had altered my perception of cold exposure—from something to dread into an opportunity for growth. I realised that just like a muscle, resilience can be strengthened through practice, and this resilience, cultivated in the ice bath, extends far beyond the physical realm. I now find myself using the “sigh of relief” technique in everyday moments of anxiety or frustration, providing a quick reset for my nervous system. 

So, if you ever find yourself at the edge of your comfort zone, whether it’s a literal ice bath or a challenging life situation, remember that the tools to persevere are already within you. As Wim Hof says, “What I am capable of, everybody can learn.” Why not take that first cold plunge and see just how resilient you can become?

https://www.breathinspired.com/