The method consists of 3 fundamental pillars

• Cold therapy happens through doing cold showers and ice baths in a controlled way: the breath should always remain controlled and slow.
• Breathing: Take 40-50 deep breaths, at the last one exhale fully. After exhaling hold your breath as long as you can but remember to keep it controlled. After holding, take a deep breath and hold again for 15 seconds, before exhaling again.
• Commitment: These exercises will provide extraordinary results if performed regularly over time. Keeping track of progress helps you stay motivated.

The goal of the method is making you feel happy, strong and healthy and has an endless list of proven benefits , including:

• Improved mental health
• More energy
• Better sleep
• Boost of the immune system
• Natural anti-inflammatory
• Athletic performance
• Workout recovery
• Lower blood pressure
• Improved metabolism

• Start small. For example: take a 10 seconds cold shower at first, then, gradually increase the time as you become more comfortable with it.
• Make it a habit. These exercises aren't simple to do at first, therefore that's why it's easy to quit. Make it a habit to do cold showers and breathing exercises
• Trust the process. Even if you don’t see results at first, I can guarantee you will later on.
• Like Wim said: “Just take the damn cold shower!” Don’t be scared, don’t wait for the perfect time to get started, because it is now.