Wim Hof Method
practice free mini class wim hof method
25 Lessons
Length 03:23:56
Beginner level
25 Lessons
Length 03:23:56
Beginner level
  • Learn the basics of the Wim Hof Method in just 10 days
  • Progressive breathing and cold shower exercises
  • All contextualized by Wim Hof himself
  • 3 hours of unique video content


Learn the Wim Hof Method in just 10 days

Designed for the modern world in which people are often short on time, the Crash Course teaches you the basic principles of the Wim Hof Method in the span of just 10 days.

Each day begins with a video in which Wim Hof contextualizes the exercises and talks about the focus for that day. The exercises themselves are then explained in a separate video. You start off slowly, gradually expanding your dabbling with cold and air, and Wim is there to guide you every step of the way.

By the end of the course, you should have a solid understanding of the essential techniques on which the Wim Hof Method is founded, and bring your retention as high as 4 minutes! If you want to dive deeper and learn about the many ways in which the method affects your mind and body; develop a robust & consistent practice; in a fun and educational way over the span of 10 weeks; we recommend you follow the online Fundamentals video course

This course is non-refundable and remains accessible indefinitely upon purchase. It was first made available on OneCommune.com.


Our mission is to help you become happy, strong and healthy.


1 Lessons
Day 1
2 Lessons
The Story of the Iceman
Exercise: Hot Shower into 1 Minute Cold Shower
Day 2
3 Lessons
The Breath
Exercise: 1 Round of Breathing with 1 Minute Retention
Exercise: Hot Shower into 1.5 Minute Cold Shower
Day 3
2 Lessons
Setting the Mind
Exercise: 1 Minute Cold Shower
Day 4
3 Lessons
Challenging Yourself
Exercise: 2 Rounds of Breathing with 1.5 Minutes Retention
Exercise: 1.5 Minute Cold Shower
Day 5
1 Lessons
Exercise: 4 Rounds of Breathing with 2.5 Minutes Retention
Day 6
4 Lessons
Dealing with Emotions
Exercise: 4 Rounds of Breathing with up to 2.5 Minutes Retention
Exercise: Breathing + Push Ups
Exercise: 2 Minute Cold Shower
Day 7
3 Lessons
Take It Easy
Exercise: 4 Rounds of Breathing with up to 2.5 Minutes Retention
Exercise: 2 Minute Cold Shower
Day 8
2 Lessons
Back Into Nature
Exercise: Nature Walk
Day 9
2 Lessons
Introduction to the Ice Bath Challenge
Exercise: Horse Stance
Day 10
1 Lessons
Challenging Yourself, Ice Bath
Bonus Content
1 Lessons
Breathing for Beginners (3 Rounds Slow Pace)

Here's what others have to say

Tineke, Testimonial Wim Hof
Tineke, The Netherlands
I have severe arthritis in my left hip. By implementing the Wim Hof Method in my daily life, I can deal with this without getting surgery. I love Wim’s purity. His coaching inspires me and gives me energy. I’m almost 66 years old and by practicing the Wim Hof Method I feel much more...
Albert, Testimonial Wim Hof
Albert, The Netherlands
For 12 years now I have had rheumatism. Thanks to the Wim Hof Method I have been able to halve the amount of anti-inflammatory drugs. My goal is to completely stop the use of anti-inflammatory drugs after finishing the video course.
Aivar, Testimonial Wim Hof
Aivar, Estonia
I am 52 years old, and after 10 weeks of the Wim Hof Method I am in the best shape I have ever been. I did 30 push-ups as a test before I started the course, and when I finished I did 100 push-ups for the first time in my life. The Wim Hof Method gives you a good mood, it’s addictive!
Monic, Testimonial Wim Hof
Monic, The Netherlands
It’s only been 4 weeks since I started, but the results are remarkable! Thank you from the heart for changing my life, my health, and my understanding about my own power and the influence I have on this. I’m looking forward to a nice cold winter in the Netherlands.
Mino, Testimonial Wim Hof
Mino, Germany
Learning Wim’s method is like studying from one of nature’s best students. My life long fear of cold is history. I now fully enjoy cold immersions, but the benefits are not limited to cold. I am now a better person and a happier being. I smile when facing life challenges.
Gregor Testimonial Wim Hof
After 8 months of daily Hoffing, puffing and cold showers I can claim to be cured of my 5 year burnout. Not having had a single cold or flu, my sore knee is working perfectly again, which was very painful the last 2 years. It is like a miracle, and I’m really grateful that our paths crossed.
Franco, Testimonial Wim Hof
Franco, USA
Wim I hope to train with you someday. I love to jump into that cold water and climb that mountain with you. Your method has truly helped me with psoriatic arthritis. I am no longer taking Humira injections for my symptoms. I am controlling it with breathing, cold showers and ice baths.
Matthew, Testimonial Wim Hof
Matthew, Australia
I would have paid $10,000 for this, but that would not be enough because this has changed my life. I feel like I have taken Valium yet am supercharged. As a clinical psychologist my days can be very stressful. There is a stillness inside me now, and what I am really amazed by is the peace lasts.
Per Kristian, Testimonial Wim Hof
Per Kristian, United Kingdom
After 3 weeks of daily practicing my medication (Naproxen) for long-standing sciatica has been cut by 80%, and my arm pain and 'pins and needles' following a neck injury 50 years ago has been halved!
Arthur, Testimonial Wim Hof
Arthur, USA
I got anxiety 2+ years ago, and have had panic attacks every day since. Medicine helped a little. I came across your videos and started to walk my 2 miles a day in only a t-shirt at 20F degrees. Within 2 weeks my anxiety went away! I found it to be a miracle.
James, Testimonial Wim Hof
James, USA
I’ve had astonishing results battling addiction with the Wim Hof Method. It has saved my life and is the only thing that worked on getting clean and healthy. I go ahead and get my suffering over with in the cold showers, so I don't have to suffer throughout the day. Pretty good trade to...
Georg, Testimonial Wim Hof
Georg, Germany
Cardiac and respiratory arrest began my life. Heart defect and cleft palate pushed diseases. Depression, lack of self-efficacy, and post traumatic stress disorder followed. The Wim Hof Method frees me: I am twenty-nine years old, and I love to live. Thank you!
Grant, Testimonial Wim Hof
Grant, Australia
I was born with Spina Bifida, and was told I would end up in a wheelchair. After incorporating the Wim Hof Method into my daily life I have begun to see results in my pain levels and athleticism. I am no longer looking down the barrel of becoming a paraplegic, and I attribute that in part to the...
Raúl, Testimonial Wim Hof
Raúl, The Netherlands
From the 90s to 2012 I developed hayfever symptoms and had to take daily medications in order to cope. The effect of these medications only lasted for several hours. By using the Wim Hof Method training daily, my body has conquered hayfever symptoms since 2013.
Benjamin Testimonial Wim Hof
I started the Wim Hof method in October of 2018, and now the holes I had in my brain are gone. My neurosurgeon was so impressed by the scans that he told me I don't have to come back anymore. I take this as proof that this method works to regenerate brain tissue.

Start your journey with the Wim Hof Method today!