Peak-Performance Coach & Licensed Professional Counselor
Timothy Mann, MA, LPC, SCL
Science of Psychology, Cold Exposure, Heat Exposure & Breath-work
Educational Videos, Articles, Documentaries & Testimonials
Educational Videos
Huge Increases of Dopamine & Norepinephrine in Cold Exposure
https://www.youtube.com/watch?v=XwAN0388J-c
Wim Hof Method, Influencing the Immune System: Radbound University
https://www.youtube.com/watch?v=A6jqaALpEFM&t=1s
Wim Hof Method, Brain over Body: Wayne State University
https://www.youtube.com/watch?v=YficBlvPwWQ&t=3s
Wim Hof Method & Auto-Immune Disorders
https://www.youtube.com/watch?v=MaaB6ZlakgA
Wim Hof Method & The Nobel Prize in Physiology & Medicine
https://www.youtube.com/watch?v=xfyDTcuX0SE&t=16s
Wim Hof Method & Metabolism
Wim Hof Method & The Metabolism | New Study Results (youtube.com)
Dr. Andrew Huberman: Deliberate Cold Exposure - How to Do it Right
https://www.youtube.com/watch?v=2XecbuI-9QE
Dr. Rhonda Patrick: Cold-Water Immersion and Cryotherapy: Neuroendocrine and Fat Browning Effects
https://www.youtube.com/watch?v=XaLd5w6zF7A&t=1s
Dr. Rhonda Patrick: Hormetic Stressors - Health Benefits of Sauna & Cold Exposure
https://m.youtube.com/watch?v=-ty6VTNPjqw
Dr. Craig Heller: Using Temperature for Performance, Brain & Body Health (Huberman Lab Podcast)
https://www.youtube.com/watch?v=77CdVSpnUX4
Dr. David Geier: The Health Benefits of Cold Exposure
https://www.youtube.com/watch?v=c5ajikwjMQE
Articles
The impact of a focused behavioral intervention on brain cannabinoid signaling and interoceptive function: Implications for mood and anxiety
Human Growth Hormone, Cortisol, and Acid-Based Balance Changes After Hyperventilation and Breath-Holding
Thieme E-Journals - International Journal of Sports Medicine / Abstract (thieme-connect.de)
Association between sauna bathing and fatal cardiovascular and all-cause mortality events
Association between sauna bathing and fatal cardiovascular and all-cause mortality events - PubMed (nih.gov)
Ice Bath Therapy for Fire Fighters and Police Officers: Physical and Mental Benefits of Cold Water
Physical and mental benefits of cold water therapy for police officers (firerescue1.com)
Exercise more effective than medicine to manage mental health
News Article: https://www.unisa.edu.au/media-centre/Releases/2023/exercise-more-effective-than-medicines-to-manage-mental-health/
Journal: https://bjsm.bmj.com/content/early/2023/03/02/bjsports-2022-106195
Repeated-sprint training in hypoxia induced by voluntary hypoventilation improves running repeated-sprint ability in rugby players
The positive effects of combined breathing techniques and cold exposure on perceived stress: a randomised trial
https://link.springer.com/article/10.1007/s12144-022-03739-y
Brain imaging study links increase in positive emotions after cold water immersion to changes in neural connectivity
Impact of cold exposure on life satisfaction and physical composition of soldiers
https://militaryhealth.bmj.com/content/early/2023/01/03/military-2022-002237.long
The science and use of cold exposure for health and performance
https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression
https://link.springer.com/article/10.1007/s40279-022-01644-9
An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
https://pubmed.ncbi.nlm.nih.gov/29755363/
Motor and sensory nerve conduction are affected differently by ice pack, ice massage, and cold water immersion
https://pubmed.ncbi.nlm.nih.gov/20185615/
Harvard Study: Humans fight viruses by breathing deeply
https://www.goodnewsnetwork.org/humans-can-fight-off-viruses-by-breathing-study-harvard/
Brief structured respiration practices enhance mood and reduce physiological arousal
https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8
The Effects of Cold Exposure Training and a Breathing Exercise on the Inflammatory Response in Humans
https://pubmed.ncbi.nlm.nih.gov/35213875/
Breathe Deep, Fire Fighter Nation
https://www.firefighternation.com/firerescue/breathe-deep/#gref
The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial
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Sample size over 3,000
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Taking a cold shower in the morning has shown to reduce sickness related absence days from work by 29% in healthy adults.
Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5025014/
Effects of Cold Water Immersion and Contrast Water Therapy for Recovery From Team Sport: A Systematic Review and Meta-analysis
Human Physiological Responses to Immersion into Water of Different Temperatures
https://pubmed.ncbi.nlm.nih.gov/10751106/
Diaphragmatic Breathing Reduces Exercise-Induced Oxidative Stress
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3139518/
Understanding Acute and Chronic Inflammation
Brain over Body Research, Wayne State University (Article)
https://today.wayne.edu/news/2018/02/28/novel-study-is-first-to-demonstrate-brain-mechanisms-that-give-the-iceman-unusual-resistance-to-cold-6232
https://www.sciencedaily.com/releases/2018/02/180228164934.htm
Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans
https://www.pnas.org/content/111/20/7379
Adapted cold shower as a potential treatment for depression
https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X
Hyperventilation as a strategy for improved repeated sprint performance
https://pubmed.ncbi.nlm.nih.gov/23838981/
Men’s Health, The Ice Man (Article)
https://www.menshealth.com/uk/health/a758182/big-read-mh-chills-with-iceman-wim-hof/
Voluntarily Influencing the Autonomic Nervous System, Radbound University, 2011
https://www.sciencedaily.com/releases/2011/04/110422090203.htm
Cold Induced Endocrine Hormones Trigger Fat Cells to Turn Up the Heat
https://news.vcu.edu/article/Coldinduced_endocrine_hormones_trigger_fat_cells_to_turn_up_the
Miles Lukas: Top 5 Ways to Incorporate Breath-work into your Cold Plunge Routine
https://thecoldplunge.com/blogs/blog/top-5-ways-to-incorporate-breathwork-into-your-cold-plunge-routine
Immediate impact of yogic breathing on pulsatile cerebrospinal fluid dynamics
https://pubmed.ncbi.nlm.nih.gov/35764793/
A novel Wim Hof psychophysiological training program to reduce stress responses
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9021496/
Can you train for Cold Tolerance? Raynaud's Association
https://www.raynauds.org/2021/04/16/can-you-train-for-cold-tolerance/
Documentaries & Long Forum Podcasts
Vice: The Superhuman World of Wim Hof: The Iceman
https://www.youtube.com/watch?v=VaMjhwFE1Zw&t=5s
Huberman Lab: Deliberate Cold Exposure for Health and Performance
https://www.youtube.com/watch?v=pq6WHJzOkno&t=2s
Harvard Professor Herbert Benson, Melting Ice by Advanced Meditation
https://www.youtube.com/watch?app=desktop&v=LuqJJKWCpD4
The Yakutian Morning Routine: Ice Bath
https://m.youtube.com/watch?v=8MqbdX6n6yY
DMT Quest Documentary
https://www.youtube.com/watch?v=My95s6ZryPg
Books
Winter Swimming: The Nordic Way Towards a Happier & Healthier Life
- By Susanna Soeberg
Thermalist
- By Susanna Soeberg
Dopamine Nation: Finding Balance in the Age of Indulgence
- By Anna Lembke
Chill, The Cold Water Swim Cure: A transformative guide to renew body and mind
- By Mark Harper
Man's Search for Meaning:
- By Viktor Frankl
Twelve Rules for Life
- By Jordan Peterson
Asana, Pranayama, Mudra, Bandha
- By Satyananda Saraswati
Staring at the Sun
- By Irvin Yalom
The Wim Hof Method: Activate Your Full Human Potential
- By Wim Hof
Mastering the Stress Response
- By Matt Soule
The Cold Therapy Code: Rediscover Your Vitality Through Cold Exposure - The Three Simple Cryotherapy Methods For Reducing Stress, Improving Sleep & Increasing Energy
- By James Smart
For more information regarding the Wim Hof Method, check out the official website below