Wim Hof Method

Make Winter Your Summer

Get ready for cold dipping season with these 7 essential tips.

It’s November, which means that — if you’re in the northern hemisphere — the sun has gone down by the time you’re having dinner, summer jackets are being traded in for shawls and winter coats, and you’ve either turned up the thermostat or taken to cold showers in order to feel perfectly fine sitting at home at 15℃. But while most will no doubt prefer summer over winter, the colder weather is no reason for a gloomy outlook.

One wonderful way to beat the autumn blues is with outdoor nature swims. There's a very particular sensation that comes with surrendering yourself to this immense expanse of water. Letting the cold liquid slowly envelop you and arrest your thoughts. Floating aimlessly at the whims of the current accentuates your tininess in the universe, and connects you with nature in a way that no ice bath can rival.

If you’re not very familiar with the wonders of cold dipping, we’re here to get you up to speed. With the right preparation, you will experience the next several months as the sunniest winter yet, and come to realize that seasons are all in the mind.

Here are 7 things to think about before, during and after dipping cold.

1. Pick your spot and pick your moment

Before heading out to brave the chilly waters, you’ll want to settle on where and when you’re going. Mountain lakes, the open ocean, your local park pond or canal— all are viable candidates. Between two otherwise equal choices, you may want to pick whichever body of water is closest; the lower the mental barrier, the more likely you are to come back repeatedly and turn the practice into a healthy habit.

Of course, not everyone will be spoilt for choice. You may have only one oasis nearby — be it amidst hills or the concrete jungle. Regardless, besides the location itself, you’ll also want to determine the best place to enter the water. The cold is known to sap some of your strength, especially if you’re a beginner, so pick a spot where you can get in and out easily, and won’t have to pull yourself up on a steep bank.

Raw beauty and connection to nature are further important considerations. It may be worth your while to walk an extra 10 minutes to be away from the car park and city noise, or simply to find the best view of the mountains.

Getting up before dark to see the sun rise up out of the water is something you’ll want to have experienced at least once in your life. So add that one to your bucket list, and try to have it crossed off before end of winter!

Make sure that you check the weather forecast before heading out. There’s nothing wrong with a cold dip in the rain, but you’ll want to know what you’re getting into ahead of time, so that there’s no surprises.

2. Going solo or keeping company?

Cold dipping solo or as a group are both uniquely rewarding experiences in their own right. When you’re out there by your lonesome, you can be overcome by the strange yet pleasant notion that you’re the only living soul on the planet. With nobody guiding your thoughts or conversation, you yourself decide how to fill that mental space, and that’s a beautiful way to center yourself and reset.

But going in tandem or with a whole group can be equally wonderful. We all have a deeply human desire to share the things we find meaningful. Cold dips are also simply a great way to have a fun time together, without the nagging interruption of your phones and other obligations.

We recommend that for your first nature swim, you tag along with someone who has tested the waters. Especially when the pool is particularly cold, it can be a bit of a shock to your body. It’s not uncommon for first-timers to hyperventilate or, after some minutes, lose strength in their muscles. Ideally, have a buddy around who can keep tabs on you, and in the worst case scenario come to your aid. If you don’t have someone who can join you, make sure to stay near the shoreline where you can easily get out without help, for your first outing.

3. Bring these essential items

The most obvious item in your backpack should be a towel, with your preferred swimwear already neatly tucked under a warm set of clothes. If you don’t want to go cursing and hop-scotching over broken beer bottles as you’re making your way into the water, flip-flops are another smart choice. Some people also like to wear gloves, as your fingers especially can start to ache when they’ve been submerged for a while.

The cold will draw quite a bit of energy from your body, and you’ll likely be ravenous by the time you’re done dipping. You’ll want to pack an energy-dense snack or piece of fruit to quickly replenish those energy stores. Make sure to wait with eating until after you’re done plunging, though. Food digestion itself takes a fair bit of energy, so swimming with a belly full of food would doubly tax your system and possibly make the swim laborious.

Lastly, it’s up to you whether you go with the unplugged, full immersion in nature, or bring your phone for the gram.

4. Leverage the power of your mind

We as a species have unlimited power of our mind. We can make anything happen.

It can be tempting to think that Wim means this figuratively. But as attested by the placebo effect, your mind is so immensely powerful that, with enough control, you can literally dictate how you feel physically.

Breathing and cold exercises are one tool to foster that mental grip. Another is to shape your physical environment to fit your needs. In the same way that putting yourself in a cafe can boost your productivity, you can introduce various visual cues to your surroundings in order to trick your mind into believing that you are not in a cold place at all.

If the cold waterfront is too intimidating, you can turn that icy shoreline into a toasty summer beach by adding all or some of the following to your packing list:

  • Beach umbrella
  • Beach chairs
  • Beach towels
  • Beach ball
  • Cooler with your favorite beverages
  • Woven basket with sunscreen, shades, hat and book

5. Find your pre-dip ritual

Once you enter the cold water, your body will quickly ramp up energy production in order to keep you warm. You can ease that physiological transition by doing some light movement or exercise ahead of entering the water, to get your internal engines going. Anything from a brisk walk or run, jumping jacks or push-ups, will do the trick. Wim Hof Method breathing is another popular choice, as it also calms your mind and makes you receptive to the cold stimulus. Just make sure to leave at least a couple of minutes after your breathing session before starting your cold dip, and never do the breathing once you’re already in the water.

Everybody has their own pre-dip ritual, so play around and find yours!

NOTE that Wim Hof Method breathing can affect motor control and, in rare cases, lead to loss of consciousness. Always sit or lie down when practicing the techniques. Never practice in or near bodies of water, while piloting a vehicle, or in any other situation where losing consciousness could cause harm to you or others.

6. Cold dipping is a mental game

When you’ve warmed up, it’s time to brave the waves. Focus on your breathing. The cold will make you rush into fast, shallow breaths. If you let yourself get swept up in that, you might start to feel panicked. It’s important to fight that impulse, and keep breathing calm and steady, as you would normally. Don’t do Wim Hof Method breathing in the water. Stay in shallow water where you can stand until you have your breathing under control.

If you’re new to cold dipping, you may find the water extremely cold, and the whole experience a bit overwhelming. Don’t get discouraged. Your body is quick to adjust to the relatively new impulse, and will build up tolerance. The more you’re used to cold water swims, the less occupied you are with adjusting to the temperature, and the more you can simply enjoy the natural beauty.

We’re purposely writing this guide before winter has fully come on, and the water is several months away from getting to be biting cold. This is the perfect time to get started with cold dipping and let your body acclimatize. If you can manage to sneak in one dip per month, you’ll find that those gentle waves become your warm friend in no time at all.

7. The all-important post-dip warm up

As imperative as it is to remain focused throughout your dip, it’s even more critical to maintain that focus once you’ve exited the water. This is because your body continues to cool even when you’ve moved from the cold water into the warmer surrounding air.

This phenomenon, known as afterdrop, can be a bit unsettling: you expect the air, your towel and warm clothes to bring relief, and yet during those first few minutes they don’t seem to be doing much of anything. If you simply sit there waiting to get warm, chances are you will start shivering uncontrollably. Instead, it’s better to give your mind and body some direction. A popular way to do that in Wim Hof Method circles is with the horse stance:

This simple, rhythmic movement signals your body to stay engaged, and helps keep you calm and focused as you slowly get warm. For some post-dip warm-ups that fit the summer beach theme, paddle ball and frisbee are two great playful alternatives.

Cold dips are the perfect way to gear up for the celebrated Winter Expedition.

Each year, Wim Hof travels to Poland to personally teach his method during a week of thrilling snow adventures.

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