My Experience with Wim Hof ‘The Iceman’. Breathwork – Cold Exposure – Meditation

Content by: Guy Lawrence

wim hof retreat australia

This is not a ‘how to’ or the science behind the Wim Hof Method. It’s a peek behind the curtain of my experience at the Wim Hof retreat in Melbourne, Australia August 2016.

I had an incredible experience over the four days and made new friends for life. Wim is on a mission as he believes (and so do I) that everyone deserves the opportunity to be happy, healthy and strong. The techniques Wim teaches through breathwork, cold exposure and meditation can directly help that cause.
Below are the moments I captured. First is an audio recording for our popular podcast 180 Nutrition – The Health Sessions. Second are my short Snapchat videos of a quick account of each day as it unfolded.
My Snapchat username is: GuyL180
Official Wim Hof Website

Benefits of Using the Wim Hof Method

Below is list of benefits taken directly from the official Wim Hof website. After my four day experience and also practising these techniques on a regular basis, I believe this to be true. Combined with a whole food clean diet and sound exercise and movement practices, I truly feel the possibilities are incredible to building your best body and version of yourself.
ice bath

  • Sleep Like a Baby
  • Reduce Inflammation
  • Boundless Energy Levels
  • Feel More Creative
  • Reduce Your Stress Level
  • Mood Improvement
  • Recover Faster
  • Burn Fat
  • Enhance Athletic


Podcast: Inside the Wim Hof Retreat: The Power of the Breath & Cold Exposure

Dave O'BrienThis episode was recorded with Dave O’Brien, who is good friend and was one of the other participants. Dave is co-founder of 5th Element Wellness. A world class health and fitness facility based in Melbourne. 
We recorded it at the end of day 3 of the 4 day Wim Hof (The Iceman) retreat. 65 of us brave folk from all around the world  dived deep into Wim’s methods of breathwork and cold exposure to have a greater understanding of our own physiology.

It was a life changing experience and one I will be forever grateful for. Subscribe on iTunes.

Day 1 – Wim Hof Retreat

  • 1 session of breath work
  • 20 minute active meditation in the cold
  • 3 minute ice bath at 2°c

Day 2 – Wim Hof Retreat

  • 1 session of breath work
  • 1 hour walk + 30 minute active meditation in the cold
  • 5 minute ice bath at 2°c
  • Facebook Ice bath Video

Day 3 – Wim Hof Retreat

  • 2 x sessions of breath work
  • 45 minute active meditation in the cold
  • 5 minute ice bath at 3°c (morning)
  • 8 minute ice bath at 5°c (evening)

Day 4 – Wim Hof Retreat

  • 1 session of breath work
  • Walk & cold lake swim
  • 90 minute session of breath work
  • 10 minute ice bath at 3°c (evening)


Hope you enjoyed this post. I have had a lot fun capturing it and being able to share it with you. After working in the health industry for ten years, and then being able to interview some of the worlds best thinkers on our podcast, I’ve realised that the more I know, the more I actually don’t know at all!
Wim’s work has had a powerful impact on me personally and I will continue to explore it. If you have a curious mind like myself, I highly recommend you check it out 🙂
If you want to learn more about the specific breath work or Wim Hof, check out our FULL interview with him here.

If you have any questions, hit me up in the comments below… Guy
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Guy Lawrence

This article is brought to you by Guy Lawrence. Guy is a qualified fitness trainer with over 10 years of experience in the health industry. Guy worked at the UTS Fitness Centre in Sydney Australia where he specialised in exercise nutrition and obtained his Certificate in Exercise Nutrition and Certified... Read More

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