263. Wim Hof: On Breathwork Science, Cold Exposure, Immune Control, & Human Potential

31:4090 and he was not tired. Wow. He was not tired. What is that? You can be better than somebody else, but are you the best of yourself? And that is the power of the breath. Wow. And we should bring this into the secondary schools. to their children. Because if they know that, then you become the best of yourself. You learn to cleanse yourself completely, the adrenal axis. Then any emotional conflict you have, because you have talents, but maybe not for this system. So you don't get conflict with yourself because you know how to cleanse yourself of the difference you are exerted to be. You got to do this, you got to do this, but maybe you are a carpenter.

32:32Maybe you are a woodworker or a doctor or a painter or a musician, but the system demands this and this are the careers. This is the way you can make money, and this is the way the system survives. No, we are souls, and we have talents to realize what our soul is all about, to get into the depth of our physiology of the mind and body for that we have talents those are the way to deal with matter and if you want to get into psychology over physiology mind over matter you will have to learn to to regulate your emotion uh in the depth and we We did the studies there in Detroit. I've seen them. Wayne State.

33:24And they say, and now we got the compelling evidence of the key components of the autonomous processes in the brain, autonomous is outside the world. Now we found the key components related to mood regulation. That is emotion. Emotion is the expression of our soul. It's very simple. And once you are able to cleanse or because of the stress accumulated from working in a system which is not necessarily exerting your talents, yeah, you get problems. You learn to deal with that stress. Yeah. And your emotion stays clear. And with that, the soul stays clear. You can use anything in the world to get to the soul.

34:11If there is a system, you can abide to the rules of the system and have a position in the system without losing your soul. And use it like the Boudou principle in the old ways of martial art. Use the power of the opponent and lock them up. And there you bring peace. And that is within us. And we don't know how to do that, but it is not difficult. It's just simple. Use any hole you got.

34:43Gary Brecka:And just get the air in. One of my favorite biohacks outside of breath work by far is mineral salts, Baja Gold Sea Salt. It's got all of the trace minerals that the body needs. You know, most of us are not just protein deficient, meaning amino acid deficient or fatty acid deficient. We are mineral deficient. So a quarter teaspoon of this in water first thing in the morning will make sure that you get all of the essential minerals that you need. It tastes amazing. In fact, I made a steak today. I actually made a grass-fed steak with grass-fed butter, and I put just mushrooms and a little bit of rosemary, and I sprinkled Baja Gold sea salt all over the top.

35:16Gary Brecka:Try it. It'll be your new favorite for cooking too. It's the cheapest and one of my favorite biohacks. I don't know, a$15 or$20 bag of this will probably last you five years. And it's literally the world's best biohacking secret. Now let's get back to the Ultimate Human Podcast. You know, what I find is so, it just is just fascinating is I can't think of another singular practice or singular supplement or singular ritual that cleanses the body of toxins, right? which in and of itself improves our immune function, right? I mean, I was asked on a podcast a few months ago, if I was to put all of the top leading anti-aging longevity experts in a room and have them agree on one theory of aging, what would it be?

35:59Gary Brecka:And I said, we would all agree on the theory of immunofatigue, just a slow, progressive overwhelming of our immune system. We're micro poisoning ourselves all the time. And it may not be just the glyphosate or just the fluoride in the water or just the chlorine in this and just the processed foods, but those things accumulate and eventually they collapse the system. And so through breath work, to be able to detoxify, but to also impact the mental side, you know, the mood, the emotion, to get rid of stress, trauma, post-traumatic stress disorder, these conditions that are conditions of the mind, the conditions of the psyche.

36:40Gary Brecka:and to be able to cleanse both of those with a singular practice that is free, that you can do anywhere in the world, that's portable. And I think this is why it doesn't get the adoption that it deserves because it's so accessible. It can't be that good. Yes. Or else somebody would have a patent on it. Pfizer would sell it in a pill. And then when you add the hormetic stress and you think I'm cleansing, I'm releasing trauma. I'm shifting the state of my nervous system. We talked about this on the balcony earlier, how 82 % of all autoimmune disease is found in females. It's not because autoimmune disease is selective by sex.

37:22Gary Brecka:It's selective by weakness. And very often women don't feel safe in their own bodies. When you don't feel safe, you are trapped in this sympathetic state, the state of fight or flight, and the immune system doesn't work in that state. And so what happens is it weakens and you're susceptible to attack. And so, I mean, if there's no other message that comes out of this podcast is that breath work just has to be a part of your daily routine, full stop. Absolutely. So I wanna go back to the study. So they did 20 minutes of this controlled breathing. At the end of either 20 or 30 rounds of breath, they did a prolonged breath hold.

38:03Gary Brecka:And it was during this breath hold that the CO2 was building up. They felt fine. CO2 is the main vasodilator in the body, is dilating the microvasculature, which by the way, our heart is only circulating 30 % of the blood in our body. 70 % of the blood in our body is circulated by vasomotor activity. So there's no pressure in those vessels. So if we can dilate and relax them, just think about the amount of blood flow that's going to tissues that previously were not getting any nutrients, any oxygen. We were trapping inflammation in there and not getting it out. So they would do this 20 or 30 minutes of controlled breathing.

38:41Gary Brecka:And then would they go into cold water? They would do cold water immersion? Yes, cold showers and once a week coming together. As you mentioned in the beginning, we are over-individualized in this society. We are social human beings. And that is not just flower power. It is energy. And it interacts with our nervous system. It just runs better. When I get people, hundreds of people, doesn't matter their age, profession, background, even conditions. In four days' time, just exposing these people to elemental, environmental forces like cold and breathing, they come together. And the last day they go climb a mountain, never been in the cold before, but they all do it in their shorts and bikinis outside for four or five hours in freezing temperatures.

39:44And they feel humanity. They feel great. They feel purpose, a depth of spirituality, which goes beyond what we think it feels. and that brings the people all so together that they get lifelong friends just in four days.

40:05Gary Brecka:Yeah, yeah. Well, you know, there's something to be said for that because, you know, doing hard things together really brings a bond. And I agree with you, you know, we are so starved for connection, community and purpose. And, you know, the digital age has made us more isolated and more disconnected. We knew in the mortality space, and I talk about this all the time, that if you want to cut a human being's life expectancy in half, and I mean in half, at any age, you put them in isolation. You know, broken heart syndrome in the elderly is a very real thing. Married 50 years, 60 years, spouse passes, the elderly goes quickly.

40:43Gary Brecka:It's very real. It's immediate isolation. Death, I suffered it. Yeah. No, I know. Broken heart syndrome, oh yeah. I know you lost your wife. But I could not stop. I couldn't stop it because I had four children. I had no money. And now you have seven. Now it's all prosperous. But where did I? Yeah. Oh, yeah. I love it. The cold is not only good for your car, your back. It's a fertile system. Clearly, it makes you fertile. Oh, yes. My oldest son is 42. My youngest is 16 months. Oh, wow. That's amazing. Yeah. And we are just fully in love. My wife is 30 years younger. but it's energy. My energy, I got a childlike energy.

41:27Gary Brecka:Yeah, me too. It's infectious, man. I'm getting energy from you right now. My head's going to blow up. It's there. And about the digital age and the isolation through that, it's not only that. I talked to neurosurgeons. They put me at their dilemma, their problem. And the problem of the new generation is going to be that their brains are shrinking because they are too much on iPads and those devices, while we are human beings, that need to be stimulated from all sides. And then everything is growing and the brain is working, which is the central nervous system. And if it doesn't work, if you don't use it, you lose it.

42:11So that is all happening. And I told this neurosurgeon, one of the authorities in the world, with a huge institute in Germany, very meticulous and great, but not knowing what to do, how to tackle that problem for the new generations to come. And I said, it's very simple. You do the breathing. Because what you do, you alkalize the blood. You ignite the adrenal axis. It goes into the spinal fluid. You squeeze to the head as if you got a poo and it doesn't want to get out. And you cleanse the brain of its brain waste. And anything that was not flushed with blood flow and neural activity right now, or the blood flow, the spinal fluid, cerebral spinal fluid, suddenly is everywhere.

43:09And we showed this in brain scans, how to activate 100 % of our brain through breathing exercises. They saw it's a disco. It's a disco. It's a disco. And you will dance afterwards because you feel good.

43:25Gary Brecka:Yes. You don't need alcohol for that. Get high on your own supply. Yeah, I love that. That one's gonna go viral. So what I love even more about this is the individuality, the portability of it, that you can do it anywhere. You know, you suggest, or would you suggest, for somebody that's like convinced that they want to go down this road, would you suggest that they just take 15 or 20 minutes in their morning and get outside and just do some breathing? Yes. And just that change. And what could they expect that they just did that seven days a week? What would they expect? I bring it back. there is a Kilimanjaro is a mountain.

44:11Gary Brecka:It's a big one. And six kilometers, less than half the oxygen. And there was a man coming to me suffering from Lyme's disease and 76 years old. He was 76 years old. And he said, can I come with you to climb to Kilimanjaro in the record time you proposed? Because this is a mountain that can be done between five and nine days. because of acclimatization. We cannot produce enough oxygen at those altitudes. That's why we have to go slowly but surely so the body is able to adapt to the thinner air to produce enough oxygen inside. It's producing more red cells. More red blood cells, yeah. And that is called acclimatization.

45:01That takes five to nine days. And then only 40 % will be able to summit fully dressed because up there, it's also Arctic cold. It's Africa, but at six kilometers is the wind and ice and snow. And it's really, and with half the oxygen, you don't have the fuel to combat, to create energy.

45:28Gary Brecka:Right. So those predicaments, they are there. And for that five to nine days, only 40 % is summiting, fully dressed. And this man, 76, he wanted to climb the Kilimanjaro within 35 hours, 35, not five to nine days, in his shorts. That's what I said. The people who are going to come with me in this expedition, they're going to go. we are going to do it within 35 hours wow and with that we beat any physiological law of alpine acclimatization and high altitude sickness and all that all that physiology nah yeah we can do that a lot faster and better yeah and so he came and when he came he had no experience in mountain climbing at all he was 76 he was suffering from the lyme's disease but what i saw in this man was motivation so that is every time i ask first to the people if you embark in this journey of breath and cold have motivation it is scientifically endorsed so it works it is a matter of choice wow go wholeheartedly within it and you will see the wonder of life because life is a miracle and miracles happen all the time if you only go to life and that life force you are able to control into the depth as this man did he did it in 31 hours he did it in 31 hours no mountain climbing experience 76 years old suffering from Lyme disease, but what had he learned?

47:21Gary Brecka:He was a student of yours? He obviously knew who you were. Yes, I said, do some breathing, do this. It is not complicated. So how did that ascent look from a breathwork standpoint? How did you continue to acclimate at such an accelerated rate? The only thing we do there on the mountain different than others, we don't wait until the lack of oxygen is there. We breathe consciously. So we are never getting trapped by a sneaky coming in deficit that builds up and suddenly you get high altitude sickness. No, you go and do conscious breathing. What I say is this, just breathe more than you feel you need.

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48:48Gary Brecka:That's A-I-O-N-G-E-A-R.com. And you can use code ULTIMATE for 10 % off and start training smarter today. Now let's get back to the Ultimate Human Podcast. So your attention is on your breath. That is consciousness. So you're consciously attentive to your breath. And while you're ascending, you're maybe taking deeper breaths, more frequent breaths. So you're not letting your autonomic nervous system regulate your breathing. You are in control of your breathing. Yes. That is consciousness. Consciousness is breathe more than you feel you need. That makes you conscious. And then you feel when the deficit is coming in.

49:28You compensate with deeper breathing. And it is not frenetic. It is not paranoid. That's not the way you go. Just a little bit more creates that consciousness that knows how to detect any deficit that is going to happen. And if you are just past that deficit and it never occurs, you can just simply walk to the top.

49:53Gary Brecka:You know, my wife and I have a, we have a home in Colorado that's at 10 ,500 feet. We have a log cabin. It's our favorite place in the world. and the first few days that i'm there um i always 33 percent less oxygen tension in the air yeah yeah i think it's 13.7 something like that atmosphere or sea level it's what 21 percent um so at that altitude it's about 13.7 ish um which doesn't sound like a big deal but it's a huge deal right i mean it's seven percent reduction in oxygen is like a third like you say less oxygen. And if you're not conscious of that and you're just breathing normally, which is what happens to me when I sleep because I'm not conscious.

50:38Gary Brecka:And so for the first three, sometimes four days, I always wake up with a mild headache. It's not a migraine, but it's a headache and I'm foggy and slow to get out of bed. And the first thing I do is I get outside and I do three rounds of 30 breaths with a breath hold in between. And not only is the headache gone, but I feel so alive and so connected. Just, it takes me maybe, I don't know, 12 minutes or something. And I go back inside. I don't even feel like I need coffee. And then when I'll put a rucksack on and I'll just, I have this little four mile loop in the woods. And when I get back from that ruck walk, I'm I'm telling you, nothing makes me feel better.

51:22Gary Brecka:You see all the fancy stuff I have here in Miami. Nothing makes me feel better. Not red light, not hyperbarics, not sauna. Nothing makes me feel better than that. Round of breath work, little bit of weight, four and a half miles through the woods. And I try to just draw my attention to what's going on there. There's a funny little squirrel. He's been there for years and he hates me. And he really does. He's like an angry little thing. and um and and i've got i've taken videos of this on on posted on social media because i'm like this squirrel like legitimately doesn't like me and so when i start going in the woods he starts chirping and then and then and he's chirping to all the other squirrels and then i kid you not he starts chewing off acorns and he holds them in his paws and he throws them he literally throws them right down at me and then he'll follow me in the treetops and throw acorns down um on top of me while he's like if I spoke squirrel, it's, there's some F-bombs going on up there.

52:19Gary Brecka:He's, he's a angry, grangry little thing. And so every year for a few years, but you know, it's like, I connect with him. I'm like, Hey, I know I'm in your space, man. I'm like, I'm, I'm, I'm not going to mess with anything. I'm just passing through, but you know, I come at peace, but maybe one day I'll do some breath work with him, but really connect with nature. That's a great story. But, you know, it's truly one of my favorite things and I don't know how to describe it or emphasize it. Physiologically, I'm not even sure why it works so well, but I'm so happy. Like sometimes I get back to the house and I tell Sage, I'm like, I'm so happy right now.

53:00Gary Brecka:I feel like I could burst. Like I might be the first person to die of spontaneous happiness. Like sometimes I need some bad news just to take the edge off, right? Is that possible? Can you dive spontaneous happiness? So again, I want to now go back. We've talked about the breath and I want to go into the cold because some of the feats, the physical feats that you've done, that you have accomplished in the cold. I mean, I think, you know, I ran 18 miles in Antarctica and my son ran a full marathon in Antarctica. He did the great world race, seven marathons, seven continents, seven days. It was freaking miserable, first of all.

53:42Gary Brecka:And I had size 14 Timberland boots, three layers of socks. I had long johns. I had windbreakers. I had puffy gear. I looked like the Michelin man. Remember the Michelin tire man? Okay. That was me in Antarctica. And I marched 18 miles. The thought of actually touching that snow barefoot, taking all my clothes off down to a pair of board shorts and going six more miles than what I did in this full gear is mind numbing to me. So there's something else there, something that you're able to tap into, something you're able to access because physiology says your feet would freeze, you would get frostbite, you would not be able to keep the pace, which was just over two hours, which is a phenomenal pace at sea level in the best Nike running shoes.

54:38Gary Brecka:What else was it that allowed you to reach that level of physical feet? Yeah, I like the squirrel story. Maybe if you go with me, it'll be nice. But he's there every year. We're going on four years now. Yeah, we might come together there on altitude. Yeah. Yeah, great. I've been a mountain guide for 10 years. And I know I did some feats over there. Running and breathing makes me able to go faster than normal. And in high altitude. And so I did it with 26 people. With Crohn's disease, arthritis, cancer, asthma. We did it all in record time. Just using the breath. using the breath enables us to uh to go deeper into our physiology and to be just a little bit up front uh the impact of nature itself whatever that is and one of them is the cold the cold is a a power which with the same awareness we were talking about a little bit more breathing just breathe a little bit more than you feel you need that is consciousness that consciousness i use i use uh for example in a in a scientific experiment with a perfusion vest which is used by uh firefighters to stay a cool they get icy water flowing through in their tubes, in their breast.

56:19And then they use that in a thermophysiological experiment in Detroit and the hospital to test, to see if people are able to use parts of the mind that cope with the stress. Cold is stress. So what they do is pumping cold water into the vest, into the tubes, and they measure the skin temperature. And they look inside the brain what is happening, how the person is dealing with stress. And nobody could really do something against that. And what I was doing, there was this, I'm talking squirrels, there was this not so tall, it looks like Napoleon, a professor. And he swims every day, he swims every day, 800 meters butterfly.

57:21You know, he is into breathing without knowing. And he's got a lot of energy. But he had difficulties pouring ice cubes in the container, which was pumping water, me being in the fMRI, motionless, because I was warming up the water. Wow. So my skin temperature never went down. Wow. And it came in and then warming the water again, and then ice cubes again, cold, and you see fluctuation of skin temperature. And then you look inside the brain. What did I do? I just set my intention. I don't want to call today because today I got the chance to show that we can do more than we think. That is so powerful.

58:20Gary Brecka:I want to just lock in right there. You set the intention. Yes. So you determined your susceptibility to the cold. That's what's so fascinating. Yes. You took control of that situation. And that is what I did in all these, I learned that in all these records I did and all the challenges in the cold. And we all have that power in the reception, top down regulated in the reception, which is part of the central nervous system. And it commands the central nervous system to do what you say. And a cold is emotion. You can learn to deal with emotions. You wanna feel good? Yeah, you can. Do you want to feel good?

59:05Then train your nervous system.

59:08Gary Brecka:Do you believe that you can feel good? Yes. Because that's the thing. Train your nervous system. Like you train muscles, you can train the nervous system very rapidly. It is actually awakening. We get back to the be motivated. That is the way to start. We got all the evidence. It's already there. Don't mind about that. Just do it. And I was before Nike. We just do it. I did that 40 years ago when Nike was not there. At least it was not out there. I always said to the people as a mountain guide, It's, oh, what do you have to do? I said, just do it. And that is the belief in yourself to pacify yourself in very stressful situations.

59:59Because we did upselling and bungee jumping and going into rivers and all. And don't mind. Use the mind.

1:00:08Gary Brecka:I think it's so powerful because I think the vast majority of society has a victim mentality. You know, these things are happening to me. They're beyond my control. I'm where I am in my life because of this or because of that or from this person or from that person or, you know, I just haven't had a chance or the luck of the draw. You know, then emotion turns to things like anger and resent and hatred because either somebody has something that you want that you feel that you deserve. And we just feel like we're not in control. and uh what i love about your teachings in the breath work and the cold is like it's bringing the control back to you like you are the you are the determine your destiny you know for me my my my entire life changed when when i i stopped the pursuit of happiness and i realized that happiness was in the pursuit right i i said what are the things that make me really happy um well my family you know, my wife, spending time with my parents, spending time with my kids, having them in my sphere.

1:01:17Gary Brecka:And so I designed this life that, that, that included those things. And, and, and now from, from an outsider looking in, they're like, oh, you're so busy. You travel all the time. You're never home. You, you know, you're all over the world. But I'm exactly where I'm supposed to be. Right. Because no longer, I don't, I don't have a destination in mind. Like I don't, I don't have an end date. I don't have an exit strategy, you know. But, but I will say whim that this was largely due to, to, to you and, and, uh, and, and your teachings. And my son and I, both six, six years ago, you used to have this course online.

1:01:53Gary Brecka:I don't know if it's still on there. It was about a 10 week course. And, uh, we completed all of the modules at one point where we were going to sign up to go to the Pyrenees, uh, mountains and do this retreat with you. But that was one of the more material changes in, in my life. Um, it was right about the time that I decided I would schedule all of my meetings and travel around sleep and exercise. It was the day that I decided when I finished that course, that breathwork would be non-negotiable. Um, and there hasn't been a day in my life ever since, no matter where I'm in the world, that I haven't done it.

1:02:26Gary Brecka:I do it on airplanes. Like people think I'm, I was on Emirates airlines and you got the little lounge in the back. Everybody's standing around the bar. I'm sitting at the table doing breathwork sound like I'm about to high for ventilating, pass out, and I'm awake the entire flight, and I'm functioning the entire flight. It's just so fascinating. So it was the breath that allowed you to mitigate the effects of the cold. Absolutely. In breathing exercise, we are able to activate 100 % neural activity in our brain. That means anything that is deprived of blood flow, and glymph, glymphatic presence, the right way, the right homeostasis, creates a non-accessible pathway.

1:03:17We cannot enter with our will when there is less blood flow. So what we do, we cleanse the brain of brain waste through these breathing exercises, and then we activate all the brain the way nature meant it to be. It's our brain. It should be 100 % in possible contact with our will to use the brain for whatever we are our path demands. And there comes a fearless state of being. A fearless state is where the whole brain is serving. With that, the brain is the seat of the unlimited power of the mind. suddenly with the whole brain possibly functioning not being older it's like a house you should be able to get into any room of your house and it should be clean yeah so you clean up the house and then you should be able sometimes there but not all the time everywhere yeah it's a brain yeah leave it and so it's the seed of the mind and the seed of the mind is there connected to the unlimited power of the mind what is that that is we are senders and receivers with the omnipresence and the omnipotency is there we just send a signal not only into our own bodies interoception central nervous system but out there into the omnipotency omniscience and omnipresence it's all there and then god is revealed it's no longer a person this and that or has died on the cross no it's here and now it's divine that power wow and i want just to show the directions that that is there you are the owner of your rightful owner of your own mind your own brain but are we schooled that way now for that we are here talking common sense to the people look at this logic it's based in a neurological studies immunological studies and whatever studies yeah it shows that we can do much more than we think and one thing is to have trust back confidence back creativity empathy, the love of life itself.

1:05:45I say that it is composed by being happy, strong, and healthy, the characteristics of our soul. Once that happens, a happy man doesn't go to war. A happy man is not into greed. He is unconditionally there. This is the way we can, if we show this neurologically, how that all works and immunologically, how that all works, how to beat inflammation, how to improve your dopamine so there is no depression. And that is not the only thing, it is giving people the power back the way nature meant it to be, to live up to your purpose, to feel the depth and be driven by love for life every day.

1:06:35Gary Brecka:And it is free and accessible. So for my audience who is just on fire right now after watching this, where do they find out more about you? Where do they go to take the next step? It's all for free in the end. If you want to see me, man, you got to pay because you got to take a plane, something like that. If you want to hear me talk and rant on stage, hey, man, I'm good at it. And I make good jokes. He is funny. I will give it to him. I mean, he had me rolling laughter five minutes after he walked in. Yeah. But is there a place where I can send people to learn more about breath work, to learn more about cold exposure, to follow your teachings, to read some of what you authored?

1:07:23Absolutely. We say do it safely.

1:07:26Gary Brecka:Yes. Do it gradually because we got a decondition from the conditioned state and we are kind of trapped. and we show the keys how to get out. Yeah. In the brain and in the body. And just follow these steps. Go to the Wim Hof method. The Wim Hof method. Wim Hof. All right, I'll link that in the show notes. They gave me that method. People told me I'm the Iceman. No, I'm just an Iceman. But easy, it's okay. I like the name. I am the Iceman. People have been called way worse. It's not Superman. It's the Iceman. Yeah. I'm not a marvel, but marvelous. Yeah. So something like that. I love life. I want you to love life.

1:08:10Yes. That is what I want. So just get into it. I'm the only guy who has never been on his own website. That's me. But everything around me is being arranged. Hey, and there is a lot of information there by which you are able to go gradually into something unbelievable. and that is who you are.

1:08:33Gary Brecka:That is so great. So Wim, I wind down all of my podcasts by asking my guests the same question. There's no right or wrong answer to this question, but what does it mean to you to be an ultimate human? Yes. You reminded me to breathe. Yeah. I just take in the life force to live, to my purpose, to change the world, to bring about a world where my children are able to enter into a paradise. And that is this world. To stop the war, to stop disease, to stop darkness, to stop depression, to stop pollution is living in harmony with nature. That means the harmony of the inner nature with the omnipresence and feel God every day, every moment.

1:09:23That's amazing.

1:09:24Gary Brecka:that may be the best answer I've gotten on the ultimate human. Wim, I cannot thank you enough for giving me some of your precious time. I think we only started because there's so much work to do spiritually. We got to stop these wars and inflammation and all. And you are the right man to bring it out. I thank you from the heart, but also from as a man. Yeah. Thank you. Thank you, my friend. Wow. Until next time, guys, that's just science. You