Twelve categories. Every answer the support team gives.

A method built on three pillars — breathing, cold exposure, and commitment (mindset). To benefit, all you have to do is watch the videos and follow the exercises. You can start today with the Free Mini Class.

No experience or equipment needed. A tap with cold water and a place to sit or lie down is enough to begin.

It has been examined in more than twenty peer-reviewed studies since the 2011 Radboud case study. Read them, honestly graded, in the Science Library.

Thirty to forty power breaths per round, followed by a retention on empty lungs and a fifteen-second recovery hold. Three to four rounds per session, ten to fifteen minutes in total.

Yes. These sensations are described as completely harmless and pass as normal breathing resumes. Always practice seated or lying down.

Never. The breathing can in rare cases cause loss of consciousness; in or near water that can be fatal. Complete the breathing on dry land, then rest before any cold immersion.

End a normal warm shower with fifteen to thirty seconds of cold on hands and feet first, then the torso. Breathe slowly and steadily. Progress over days and weeks to one to two minutes fully cold.

Only after shower habituation. Graduate gradually and never combine the breathing retention with immersion.

Consult your physician before any cold water immersion.

You keep going when it gets uncomfortable. You do not immediately act on the urge to stop. At first it takes effort; then it becomes more natural. Lesson three of the Mini Class is about exactly this.

Yes. In Fundamentals, certified yogi Mariken limbers you up with stretch exercises before Wim takes you through the techniques.

Both teach the three pillars. The original Classic Ten-Week course explains and demonstrates techniques in a straightforward manner, leaving the situations to you. Fundamentals was created to provide more guidance and practical application, in the context of real-world scenarios.

On the course page, scroll to the section titled Course Documents and click the document in the language you want.

A new video is unlocked each week and remains available indefinitely. Take as long as you need and revisit as often as you like.

Bi-annually in winter and summer. The Winter Expedition runs from Copperhill Mountain Lodge in Åre, Sweden; Poland winter travels run near Karpacz and Przesieka, close to the Śnieżka waterfall tradition.

Half of the fee is refundable if cancelled more than thirty days before the start; within thirty days the fee is non-refundable.

Fourteen days to refund or switch; transaction costs are non-refundable. The Crash Course is non-refundable. The Instructor Video Course is non-refundable with no trial period.

App subscriptions are managed through the Apple App Store or Google Play and follow their refund policies.

The base tier offers a limited number of free guided breathing sessions each month, plus the tracker and challenges. Supporter Monthly and Supporter Yearly plans unlock the premium features; a seven-day trial is available on the yearly plan.

Apple Health and Apple Watch integration is included, and the breathing bubble can play alongside your Spotify or Apple Music playlist.

Try another browser, disable ad-blockers, and make sure you are logged into the account that purchased the course. If the problem remains, write to support@wimhofmethod.com with your browser and device.

Questions submitted through the community are answered in the Wim Hof Podcast, recorded with Enahm Hof in the Stroe greenhouse, and in live sessions.

Yes — registered with the EUIPO (017900665) and USPTO (5911252) by Innerfire B.V.

WHM Services Unipessoal LDA together with Innerfire B.V., founded and led by Enahm Hof.