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

The autonomic nervous system was supposed to be beyond your control, medicine said so for decades. Wim Hof proved them wrong, and the data is now published in some of the most prestigious peer-reviewed journals on the planet. In this episode, I’m with the “Iceman” to unpack how breathwork triggers a respiratory alkalosis that activates the adrenal axis, suppresses cytokine storms, and enhances glymphatic brain waste clearance by up to 800%! CLICK HERE TO BECOME GARYS VIP!: ⁠https://bit.ly/4ai0Xwg⁠ Listen to “The Wim Hof Podcast” on all your favorite platforms! YouTube: ⁠https://bit.ly/4sVCx3I⁠ Spotify: ⁠https://bit.ly/3NRhror⁠ Apple Podcasts: ⁠https://bit.ly/3NCnAVs⁠ Get Wim Hof’s book, “The Wim Hof Method” here: ⁠https://bit.ly/4by1Z8t⁠ Connect with Wim Hof Website: ⁠https://bit.ly/4uICzxC⁠ YouTube: ⁠https://bit.ly/3NQMn8g⁠ Instagram: ⁠https://bit.ly/4bnxJOP⁠ TikTok: ⁠https://bit.ly/41htzSC⁠ Facebook: ⁠https://bit.ly/4bo3gAd⁠ X.com: ⁠https://bit.ly/4bsySDq⁠ LinkedIn: ⁠https://bit.ly/4bxbjcQ⁠ Research Reference: ⁠https://bit.ly/4bEay1y⁠ ⁠https://bit.ly/4c0H26D⁠ Thank you to our partners A-GAME: “ULTIMATE15” FOR 15% OFF: ⁠http://bit.ly/4kek1ij⁠ AION: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4h6KHAD⁠ AIRES: "ULTIMATE20 " FOR 20% OFF: ⁠https://bit.ly/4a3Duze⁠ BAJA GOLD: "ULTIMATE10" FOR 10% OFF: ⁠https://bit.ly/3WSBqUa⁠ BODYHEALTH: “ULTIMATE20” FOR 20% OFF: ⁠http://bit.ly/4e5IjsV⁠ CARAWAY: “ULTIMATE” FOR 10% OFF: ⁠https://bit.ly/3Q1VmkC⁠ COLD LIFE: THE ULTIMATE HUMAN PLUNGE: ⁠https://bit.ly/4eULUKp⁠ GENETIC METHYLATION TEST (UK ONLY): ⁠https://bit.ly/48QJJrk⁠ GENETIC TEST (USA ONLY): ⁠⁠https://bit.ly/3Yg1Uk9⁠ GOPUFF: GET YOUR FAVORITE SNACK!: ⁠https://bit.ly/4obIFDC⁠ H2TABS: “ULTIMATE10” FOR 10% OFF: ⁠https://bit.ly/4hMNdgg⁠ HEALF: 10% OFF YOUR ORDER: ⁠https://bit.ly/41HJg6S⁠ PEPTUAL: “TUH10” FOR 10% OFF: ⁠https://bit.ly/4mKxgcn⁠ RHO NUTRITION: “ULTIMATE15” FOR 15% OFF: ⁠https://bit.ly/44fFza0⁠ SNOOZE: LET’S GET TO SLEEP!: ⁠https://bit.ly/4pt1T6V⁠ WHOOP: JOIN & GET 1 FREE MONTH!: ⁠https://bit.ly/3VQ0nzW⁠ Watch the “Ultimate Human Podcast” every Tuesday & Thursday at 9AM EST: YouTube: ⁠https://bit.ly/3RPQYX8⁠ Podcasts: ⁠https://bit.ly/3RQftU0⁠ Connect with Gary Brecka Instagram: ⁠https://bit.ly/3RPpnFs⁠ TikTok: ⁠https://bit.ly/4coJ8fo⁠ X: ⁠https://bit.ly/3Opc8tf⁠ Facebook: ⁠https://bit.ly/464VA1H⁠ LinkedIn: ⁠https://bit.ly/4hH7Ri2⁠ Website: ⁠https://bit.ly/4eLDbdU⁠ Merch: ⁠https://bit.ly/4aBpOM1⁠ Newsletter: ⁠https://bit.ly/47ejrws⁠ Ask Gary: ⁠https://bit.ly/3PEAJuG⁠ Timestamps 00:00 Intro of Show 03:48 How Wim Became the “Iceman” 07:59 The Power of the Mind 18:16 How to Win over Stress and Inflammation 25:20 Wim Hof Breathing Technique Study Design 35:34 The Theory of Immunofatigue 40:16 Importance of Community and Social Interactions 43:44 Where to Begin in This Journey? 54:49 How to Overcome Extreme Cold 1:06:38 Connect with Wim 1:08:42 What does it mean to you to be an Ultimate Human? Disclaimer: This podcast is for informational purposes only and does not provide medical advice. It is not intended for diagnosing or treating any health condition. Always consult a licensed healthcare professional before making health or wellness decisions. Gary Brecka is the owner of Ultimate Human, LLC which operates The Ultimate Human podcast and promotes certain third-party products used by Gary Brecka in his personal health and wellness protocols and daily life and for which Ultimate Human LLC and / or Gary Brecka directly or indirectly holds an economic interest or receives compensation. Accordingly, statements made by Gary Brecka and others (including on The Ultimate Human podcast) may be considered. Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Speaker 00

  If you go into the cold and you use the breathing the right way, you're gonna feel better, you are sharper, and you learn to know who you are and what you can trust.

• 0:10Gary Brecka?

  It was the breath that allowed you to mitigate the effects of the cold.

• 0:13Speaker 00

  I am able to do more than we think is possible. It's in the power you can take over in your own mind.

• 0:20Gary Brecka?

  So you determined your susceptibility to the cold. That's what's so fascinating.

• 0:25Speaker 00

  We are born to be the masters of our mind and captains of our soul.

• 0:30Gary Brecka?

  What I love about your teachings and the breath work and the cold is like it's bringing the control back to you.

• 0:37Speaker 00

  Breathing exercise, we are able to activate 100% neural activity in our brain. The breath is the life, life force itself. Just get it in.

• 0:47Gary Brecka?

  For people that are fascinated by the idea that they might have some control over their stress, where do they begin?

• 0:54Speaker 00

  The thing is, what's most surprised me is that.

• 1:10Gary Brecka?

  Today, I'm sitting down with a man who has literally rewritten the rules of human physiology. He's run a marathon barefoot in Antarctica in nothing but board shorts. He's helped a 76-year-old woman with Lyme disease, summit Kilimanjaro in 31 hours, a climb that takes most people five to nine days. He's activated 100% of the human brain under clinical observation using nothing but conscious breathing. His name is Wim Hof, and the world calls him the Iceman. But here's what I want you to understand before we get into this conversation. I've tried hyperbaric chambers, I've tried red light therapy, saunas, peptides, every supplement on the planet. As a single input in my life, Wim Hof's breath work protocol has had the greatest impact on my health, my family, and my outlook on life.

• 1:56Gary Brecka?

  Full stop. In this episode, Wim is going to show you how to take back control of your nervous system, your emotions, and your destiny using a practice that is free, portable, and backed by peer-reviewed science. You don't want to miss this one. Hey guys, welcome back to the Ultimate Human Podcast. I'm your host, human biologist Gary Brecka, where we go down the road of everything anti-aging, biohacking, longevity, and everything in between. You've heard me say this before about how excited I am for certain guests, for certain mentors, but today is extraordinarily special for me. And the reason is that in 2013, my mother, who's now 82 years old, she's sitting right in the room with us today,

• 2:36Gary Brecka?

  my mother told me about this breathwork session that she was gonna go to in Orlando with, with a practitioner named Wim Hof, and they were gonna pack him in ice up to his neck, live at this, this event. She was gonna be sitting in the front row. She's a Reiki practitioner. And I truly thought it was a bunch of hocus pocus. And so I didn't go. And in 2013, my mom Judy Brecka met Wim Hof, the Iceman. And I regret not going that day because this man, this guest, has probably had, as a single unit, the greatest impact on my life and my family's life. I need to say that before we start the podcast because I have taken

• 3:21Gary Brecka?

  your courses, I have practiced your, your breathwork as best as I can for five years now. It has, as a single input in my life, has had the greatest impact on my life, full stop. I use it when I travel to accommodate two time zones. I use it to go to sleep. I use it to wake up. I use it to relieve stress. And I just want to say thank you for all that you have poured into the world. I am so excited to run this podcast with you. Thank you for taking the time to come on to the Ultimate Human Podcast. So the one, the only, the Iceman, Wim Hof. Welcome to the Ultimate Human.

• 3:58Speaker 00

  Thank you. Thank you. Thank you. Wow, what an introduction. That is amazing, especially it's coming from real respect. And I love that. I love it like science, non speculative, evidence based. There is more than we think.

• 4:17Speaker 00

  Is possible.

• 4:18Gary Brecka?

  I totally agree with you.

• 4:19Speaker 00

  And I want to dig in right now because I think you got the right platform to bring out what I got.

• 4:28Gary Brecka?

  Yes.

• 4:28Speaker 00

  Already evidence-based, proven for humanity is a great message. How to get into the deepest of our brain and physiology and change our lives and take over autonomy.

• 4:42Gary Brecka?

  Couldn't agree with you more. You know, we had such a great conversation and connection before the podcast started. And one of the things that you and I completely align on is how in control we actually are. We're just, we just don't know it. And I think when we, when I was in the mortality space, we knew that isolation was the most detrimental thing to humanity. People feel disconnected. They feel isolated. Terrible things happen. One of the things that you have proven, and I want to back this story up a little bit. One of the things that you have proven is just how much control we truly have over our health, our nervous system, our cardiovascular system, our stress, our sleep, our waking

• 5:24Gary Brecka?

  energy. It is just so fascinating how powerful the human body and human beings really are. And you've tapped into that special innate power. I do want to rewind the clock a little bit, though. So for my audience that may not be familiar with you, I want to say that your journey really began when you were around 17 years old. This was the first time that you broke the ice.

• 5:45Speaker 00

  Yeah.

• 5:46Gary Brecka?

  And, and, and got into the cold. And at the time, you were a student of, you were, you're studying like, was it religion, philosophy, Buddhism?

• 5:58Speaker 00

  Oh, or languages, traditions, esoteric disciplines.

• 6:02Gary Brecka?

  Yeah.

• 6:04Speaker 00

  Practices. So, reading about it and doing it.

• 6:09Speaker 00

  But it didn't really fulfill me. Yeah. It my rumination in the head, thinking brain just went on. A Sunday morning, very silent, everybody sleeping, I was out in the park. And they're just thinking, so as I used to. About what what is this all about? Yeah, yeah, troubled, like confused. Yeah. Confused. And then I saw a a by a gut feeling the ice on the. It was winter time in Amsterdam in a park. And a thin layer on the ice and I felt attracted to go in. Wow. Why? I did not know. Hmm. But I looked around, I stripped myself of the clothes.

• 6:53Speaker 00

  I went in and there I felt without words, this is it. Hmm. I was looking for this without knowing I had found what I was actually looking for in books. And it is the cold. The cold that opens up a deeper realm of the physiology, both in the brain. And in the body, but back then I did not had any scientific knowledge about this. Uh, I just felt it that way. I'd felt euphoric afterwards, the whole day long. The other day I came back with the expectation, oh, it's maybe not gonna feel so good. Like yesterday, that is just, yeah, a new thing and all.

• 7:37Speaker 00

  And I went in and it happened again. Wow. And since then, seventeen, this fifty, almost fifty years ago. I am every day in the ice when I can. Yeah. When I'm traveling or something, sometimes I cannot, but that's all right. Because it changed my life, it changed the circuitry in my brain. Hmm. I am able to do more than we think is possible. Is in the end, the power you can take over in your own mind. Yes. Because we have a brain and it works, as you say, separately, like over individualized we are. We are not living the life the way nature meant it to be.

• 8:19Speaker 00

  So we don't feel that full spirited being because it's not altogether united within our brain, which is the seat of the unlimited power of the mind.

• 8:32Gary Brecka?

  Yeah.

• 8:33Speaker 00

  But who, who felt the unlimited power of the mind?

• 8:36Gary Brecka?

  Yeah.

• 8:37Speaker 00

  Who felt omnipresence and omnip signs and omnipotes saying, who felt God, you know, divine, great, happy, strong and healthy? Those are the components I live now by and I say it's accessible for everybody in the world.

• 8:53Gary Brecka?

  Wow. And, and, and along this journey, you know, I, I, I wouldn't say that you had an uneasy life. Um, you know, I know that you've had some very traumatic events. Um, you know, I've also know that you've done some incredible feats of, of, of physical accomplishment and you have always gone back to the cold as a way to channel that stress and to get back in touch with yourself. And, you know, for, for those of you that are not familiar, um, I really encourage you to watch this documentary, but, and I'll put a link to it in the show notes below. But this man has, has run marathons in the Arctic, uh, barefoot in a board shorts, no shirt, no water, um, has run marathons in the, what is it?

• 9:38Speaker 00

  Namib Desert.

• 9:40Gary Brecka?

  Namib Desert. Um, not, not exactly a hospitable place. Um, um, also, uh, you know, no shirt, pair of board shorts.

• 9:49Speaker 00

  No drinking.

• 9:50Gary Brecka?

  No drinking. Um, nearly scaled Mount Everest, had a foot injury and had to, had to come off the mountain, but, um, scaled Kilimanjaro.

• 9:58Speaker 00

  Yeah.

• 9:59Gary Brecka?

  And so the, the, the, the physical feats, um, packed in ice for, uh, an hour and 53 minutes. Um, and, you know, no, no human being should be able to survive that, you know, being packed up in ice, solid ice up to your neck for almost two consecutive unbroken hours. And what it has proven is the amount of control that you have been able to take back into, into your own body. The most fascinating thing for me as a data scientist is that you have broken the mold of the autonomic nervous system.

• 10:41Gary Brecka?

  And science and medicine say you have no control over the autonomic nervous system. You cannot influence your heart rate, you cannot influence your respiratory rate unconsciously, you cannot influence your immune system. And yet, you have proven by actually the introduction of biotoxins into your bloodstream with hundreds of other Wim Hof practitioners, that even in the presence of deadly E. coli, which should inflame the immune system and immediately cause, you know, a dramatic immune cytokine storm response, that through controlling your autonomic nervous system, influencing

• 11:23Gary Brecka?

  your own immune system, you actually didn't even react to deadly poisons. So I just wanted to set the stage for that. For those of you that are not familiar with Wim Hof and his work, I mean, it is astounding what this man has been able to do by taking back control of his own body. So, and now, let's walk through some of the science, you know. From then until now, what has surprised you the most about what you do?

• 11:54Speaker 00

  So, in 2014, we got the publications of In Nature, In the End, and the Proceedings of National Academy, that should have alarmed the scientific world, that inflammation, which is the cause and effect of any disease, cytokine storms, that innate immune system can now be controlled. We can suppress through breathing techniques and faith.

• 12:25Speaker 00

  Believe your intention, your willpower consciously, we can tap into the innate immune system, into the autonomic nervous system, bring down inflammation, once again, the cause and effect of disease. Since then, they should, the whole academic world should have gotten alarmed that we found a direction to gain a power over us, which is a huge problem since ever, disease. Yes. And why is it not? That is what surprises me the most.

• 13:05Speaker 00

  Why is it not that the academic world is gone into this and produces a thousand studies? Because we are hitting on a primordial problem humanity always has been suffering of, and now we found a solution. Yeah. And why did they not go into? That is the world where we live in. Yeah. We don't live where, in a world where we want autonomy for the people, freedom for the people, power in the people to beat their problems like disease and psychosomatic

• 13:45Speaker 00

  diseases and depressions and all, and energy levels and all, all those things can be controlled. Yeah. And I just pointed out a direction. I came, I'm a dropout of school. I came into the scientific arena first eighty minutes standing in the ice, I showed no shivering, two hundred percent more metabolic rate going up just because I wanted to. I was talking to the people, their professors and all, while I was encased in a stressful environment of ice. And then they saw, I was motionless.

• 14:30Speaker 00

  That is the power of the mind. Yeah. The power of the mind, cold is like emotion, is like heat, it's an impact. Can we do something about it? Yes, we are the master, we are born to be the masters of our mind and captains of our soul. I go very fast, and we will go back. The thing is, what's most surprised me... Is that that university should uh uh uh have ten Nobel Prizes. For having discovered a way, a natural, non-invasive way, how to battle inflammation, the cause and effect of disease. We only pointed it out.

• 15:11Speaker 00

  I came from nature into uh uh hu- uh hospital, university hospitals. All uh uh, there is no speculation there.

• 15:19Gary Brecka?

  Yeah.

• 15:20Speaker 00

  It's just data.

• 15:21Gary Brecka?

  Yeah.

• 15:21Speaker 00

  Uh and you see it in the blood, the inflammatory markers, the cytokines, the IL six, the IL eight, also in COVID. Uh uh uh uh it's uh uh it's the problem, it's the essence.

• 15:33Gary Brecka?

  Yeah.

• 15:33Speaker 00

  And we just brought it down. And the IL ten pro-inflammatory uh or anti-inflammatory up. We turned everything around.

• 15:44Gary Brecka?

  Yeah.

• 15:44Speaker 00

  What normally is like uh uh uh the cytokines, IL six, IL eight, IL two, whatever. The interleukins that cause the inflammation are up and we could not do anything. And that what makes it go down is going down. We turn the table. And we should have had many more uh uh university and study. And I know you understand what I'm saying.

• 16:09Gary Brecka?

  I understand it to to an extent that it's it's so fascinating to me because people, you know, when when you get SARS-CoV-2 or COVID-19, you don't die of uh the virus or the infection. You die of the body's reaction to it. You die of the cytokine storm. The same thing happens with other viral pathogens. It's the over-inflammatory response from the immune system. It's it gets hyperactivated. When we say that people have are immunosuppressed or they have a weak immune system, it it doesn't mean that their immune system doesn't react. It means that it overreacts very often. So, you know, you get a viral infection and it takes so long for the immune system to lock in that that virus has built up to such a level that when the immune system finally engages,

• 16:55Gary Brecka?

  you die of inflammation. And the fact that we now have a mechanism to control that cytokine storm. Proven, by the way, this isn't hyperbole. I mean, I'm gonna link all of the studies that that that that this man has done. Um with all of this. By the way, getting published in Nature and some of these journals, these are very, very prestigious, um peer-reviewed, um journals. And the science is there. And and I think that academia. Fears humanity having control of their own destiny.

• 17:26Speaker 00

  There is the power.

• 17:27Gary Brecka?

  And humanity having control over our own health. And we, we know that the Bible says this, so a man thinketh, he shall become. And when we get infected with disease, with pathology, if we give up and say, I no longer believe in what God gave us, I believe only in what man makes us. Yeah, I'm going to need a pharmaceutical, a synthetic, a chemical to fix this, rather than the deep belief that we can heal ourselves and using things like cold and like breathwork. And I want to talk about some of the mechanisms because this is now no longer like a, you know, tree hugging society that's out, you know, breathing in the wilderness. This is data that has been done at some of the, the leading universities in the world,

• 18:11Gary Brecka?

  leading research institutions in the world. So let's, let's, let's walk this back and for, for, for people that are fascinated by the idea that they might have some control over their stress, over their inflammation, over their mood, over their emotional state. Where do they begin? Like, how does the journey into breathwork and the cold begin for them? If your energy is low during the day, the problem usually started the night before. Sleep affects focus, mood, metabolism, literally everything. And most people never learn how to properly support it. Our free sleep challenge is April 29th and 30th, and it's designed to teach the basics of better sleep in a way that's realistic and easy to apply.

• 18:55Gary Brecka?

  If learning how to sleep better feels like the right place to start, we'd love to have you join our challenge on April 29th. Now let's get back to the Ultimate Human Podcast.

• 19:04Speaker 00

  First of all, don't make it over complicated. Don't overthink. We got it proven. It's there. It's a matter of choice. Do you want to have the power over your emotions? The regulation of your emotions? We did the studies. Do you want the power over stress? We did the studies, comparative studies. And it shows that we found very effective ways how to bring down, for example, stress. Instead of stress being the absence of stress, uh, health being the absence of stress. No, we face it. We have the powers within. Step into it, yeah. Yes, to navigate the stress and to become a better human.

• 19:47Speaker 00

  Then the stress is able to jeopardize us in whatever way, emotionally, physically, spiritually, it doesn't matter. It always comes to this, uh, the, um, the nervous system, which is jeopardized by toxins uh, produced through the stress. And are we able to deal with that? Yes, we are. We are able directly to go into the adrenal axis just to spike it and to get the shit out what should not be in. And that, that, that now is there. And how do you do that? A little bit of breathing. So we can actually get toxins out, yeah. Yes.

• 20:29Speaker 00

  And I, I'm doing the studies right now in, uh, in San Diego. It appears to be that the brain waste, which is also part of the quality of thinking, yeah. The glymphatic brain waste clearance, this works eight hundred percent better than normal. Breath work. Time. Yes, sir. Wow. Uh, uh, that is the cold and the, and the breath. And, uh, you are able to activate the adrenal axis and make it go into the spinal fluid to that, cle- cleansing the glymphatic brain waste, eight times better. Uh, that is one. Then we, we did a study recently, published in Nature, uh, with five hundred people. Five hundred. Five hundred.

• 21:14Speaker 00

  And, uh, compared to meditation and, uh, mindfulness in the corporate world. In the corporate world, it's one trillion a year in two thousand. A thousand thirty, about six trillion a year, because it's cumulative. It's a real problem. Stress is the real problem. Not only in the corporate world, everywhere else in the world too. The thing is, we should not go like a, like a ostrich in, into the sand. The stress is not there and I don't wanna, it is there, the lion comes and eat you. Yeah. Yeah, that is the stress. Yeah. Now, we are able, very able, with some natural, non-invasive tools

• 21:57Speaker 00

  to battle that stress, to create a coordinated circuitry in the brain that is suddenly much more able than before thought possible to battle the stress. And to be, we are built to take on any way stress comes to us. But we alienated from those, uh, uh, from those mechanisms inside, uh, uh, our body and mind. And so, what they found was three hundred percent better cognitive awareness than mindfulness. Three hundred percent more resilience toward stress compared to mindfulness as a stress tool.

• 22:41Speaker 00

  And four hundred percent more energy boost. Wow. Compared to mindfulness. This is what we use in the corporate world. The corporate world is like production and numbers and this and that and, uh, it's just production. We don't care too much about the people. Yeah, we need to produce, we need to work. Yeah. Uh, uh, competition is, uh, luring upon us. We gotta be better and all. Hey, three hundred percent better than the usual stress tools. Uh, uh, three in cognitive awareness, sharpness of mind. And then three hundred percent in resilience of, uh, uh, towards stress, four hundred percent energy boost. And then they found two, if you go into the cold and you use the breathing.

• 23:27Speaker 00

  The right way by which the adrenal axis is able to cleanse the whole body the way and then become clean. Yeah. Without the abs- uh uh uh absence uh uh or without the presence of cortisol. Long term, which is detrimental. Yes. We use hormesis, self inflicted acute stressful exercise. Yeah. And it it doesn't take long. And uh uh uh if you just do that in the morning, you're gonna produce better, you're gonna feel better, you are sharper and you learn to know who you are and what you are and what you can trust. Yeah. And that's the study we did with Harvard inside. Suddenly the people trusted. Trust themselves.

• 24:11Speaker 00

  Trust themselves and from there, there was no competition. There was working together, there was an open energy. Yeah. And they talked to the authorities because they knew who they were. Hmm. You are not gonna tell me what I uh what I am and what I gotta do. I know what I uh what I'm here for. Yeah. And here it is clear and nice because that is the seventh uh uh neurological network within us. Six sense, seven sense is your purpose. And this is the time we enter into the science of the soul, the time for the soul. No longer, we uh uh we are not here for the system, we are here to realize our soul.

• 24:56Speaker 00

  Hmm. And that is uh when we are there, we trust back into God's presence. Even in the Catholic Church even comes with its PhDs to me. They say this is a a highly esoteric mystical discipline. And how long does it take? Twenty years of learning? Half hour.

• 25:19Gary Brecka?

  Wow. So in this study with 500 people, what specifically did they, I assume there was a control group that didn't do these things? And then in the, you know, the non-control group, you have, they were doing breath work and cold exposure. But what did that look like? Was it cold first, breath work after? Was it breath work in the cold? What did the study design look like?

• 25:42Speaker 00

  They did, they had all watches.

• 25:45Gary Brecka?

  So like whoops or something to measure?

• 25:47Speaker 00

  Whoop watches. And so everything is registered. And they did breathing every day.

• 25:55Gary Brecka?

  They would start in the morning with breathing?

• 25:56Speaker 00

  Yes.

• 25:56Gary Brecka?

  Okay. And what did that look like? Paper ventilation?

• 25:59Speaker 00

  What is it, 20 minutes? 20 minutes of breath work. It's a, the way it works is very simple. You create respiratory alkalosis by breathing off the CO2. The cell is not able to fill it up so quickly. So the blood becomes alkaline. When it is alkaline, so alkaline, you don't need to breathe. There is no breathing trigger because it depends on the amount of CO2. So the CO2 is a little time absent. But in that little time of absence, we don't need to breathe because we are alkaline.

• 26:41Speaker 00

  It just goes back to the right homeostasis of alkalinity. And you feel like nice. Parasympathetic nervous system is on, but sympathetic as well. It is quite contradictory of, it's a biohack. It's an ultimate biohack. We are able to get into the vagus nerve, into the parasympathetic nervous system at the same, consciously, at the same time sympathetic nervous system. What now happens, that is the autonomic nervous system. What happens is we enter into the deep brain because we are not breathing. There is the breathing reflex mechanism.

• 27:25Gary Brecka?

  This is in the breath hold?

• 27:26Speaker 00

  Yes, in the breath hold. So it goes directly to the brain stem. And in the brain stem, you have the mechanisms to react on CO2 and alkalinity. But there is no CO2. So the brain thinks there is danger. The non-thinking brain thinks, or thinks, acts as if chemically there is danger. What happens? Hypothalamus, pituitary gland, adrenal glands, a adrenal spike. After 90 seconds of not breathing, after exhalation, you get five times more blood flowing, flushing into the heart and brain.

• 28:10Speaker 00

  It's all survival reflexes. The thing is, anything that should not be in the body is being exposed because it hits direct to the greatest of possible functionality of our being to survive this situation while you feel great.

• 28:28Gary Brecka?

  Yeah. And this was, this was over a 20-minute controlled period. So is it controlled hyperventilation and then a long pause? Then controlled hyperventilation and a long pause? Could we demonstrate it maybe?

• 28:41Speaker 00

  We got a lack of words and definition about this. I say hyperventilation is a kind of a state, a wrong state of breathing.

• 28:51Gary Brecka?

  Okay.

• 28:51Speaker 00

  And what I say is a deep breathing.

• 28:55Gary Brecka?

  So is it like?

• 28:59Speaker 00

  Yeah, very simple.

• 29:01Gary Brecka?

  So very simple. And this for 30 or so breaths?

• 29:05Speaker 00

  If you do this, one month ago, I was with the strongest guy in the world, the strongest man. It's Eddie Hall. He was the first one to lift 500 kilos.

• 29:17Gary Brecka?

  Yeah.

• 29:17Speaker 00

  Yes, there is a thousand pounds. He was the first one. So I was with him. And I said, hey, you're good. You might be better than others, but who says you are the best of yourself? So let's go into the breath for that. So first you do.

• 29:38Speaker 00

  Dumbles, sixty pounds here, sixty pounds here, and go like this.

• 29:42Gary Brecka?

  Okay.

• 29:43Speaker 00

  As much as you can.

• 29:44Gary Brecka?

  To complete failure.

• 29:45Speaker 00

  Yes, sixty times he went, yes, it's a sixty pounds here, sixty pounds here, sixty, sixty times he did. And ah, lost, you know, that, that way. Then I took him out, so we talk a little, drink tea, water. Something uh, distracted.

• 30:08Gary Brecka?

  Yeah.

• 30:09Speaker 00

  Out of his mind, still the soreness was still in the arms.

• 30:12Gary Brecka?

  Mm hmm.

• 30:13Speaker 00

  But then after ten minutes, we went back to the same place. They say now we are going to do deep breathing.

• 30:20Gary Brecka?

  Hmm.

• 30:21Speaker 00

  Not hyperventilation, the deep breathing, I call it deep breathing. Cause hyperventilation, people have a negative connotation. So, and do one thing with your mind. You follow the breath, nothing else.

• 30:36Gary Brecka?

  Ah, just, just tune into your breath.

• 30:38Speaker 00

  Give the best.

• 30:39Gary Brecka?

  Does it matter nose or mouth?

• 30:40Speaker 00

  Give the best and the best is able to come. That is all.

• 30:43Gary Brecka?

  Nasal or mouth or?

• 30:45Speaker 00

  Oh, that doesn't matter.

• 30:46Gary Brecka?

  Just get the air in.

• 30:47Speaker 00

  Just get the air in, there's nothing complicated about it. There was somebody asking me, uh, do I have to, uh, through my, uh, this nostril, that, or the diaphragm, or the lungs, the belly? Uh, do I have to, hey, hey, hey. Use any hole you got, just get it in.

• 31:08Speaker 00

  Just to make it so over complicating thing. It is the breath, the breath is the life.

• 31:14Gary Brecka?

  Yeah.

• 31:15Speaker 00

  Life force itself, just get it in.

• 31:18Gary Brecka?

  Yeah.

• 31:18Speaker 00

  And so I told him that, and he did that. And instead of, and then he say, now you take the dumbles again, the same dumbles.

• 31:28Gary Brecka?

  Hmm.

• 31:28Speaker 00

  Uh, sixty pounds, sixty pounds, and you go again. He still had the soreness of the, uh, exercise, uh, ten minutes ago, uh, in his body.

• 31:38Gary Brecka?

  Hmm.

• 31:39Speaker 00

  And he did ninety. Ninety 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. Yeah. To the 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.

• 32:20Speaker 00

  Because you know how to cleanse yourself of the difference you are exerted to be. You gotta do this, you gotta do this, but maybe you are a carpenter. Maybe you are a woodworker or a doctor or a painter or musician. But the systems demands all 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.

• 33:04Speaker 00

  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 regulate your emotion in the depth. And we did the studies there in Detroit. I've seen them. Wayne State. And 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

• 33:49Speaker 00

  or because of the stress accumulated from working in a system, which is not necessarily exerting your talents. Yeah, you get problem. 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. If 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, eh eh eh eh, to, eh, use it like eh, the Bodo per, eh, principle in je, eh eh eh, in the old eh eh eh, ways of martial art. Use the power of the opponent and lock him up. And there you bring peace.

• 34:34Speaker 00

  And that is within us. And we don't know how to do that, but it is not difficult. It's just simple.

• 34:41Gary Brecka?

  Yeah.

• 34:41Speaker 00

  Use any hole you got.

• 34:43Gary Brecka?

  Man, just get the air in.

• 34:45Speaker 02

  One of my favorite bio hacks 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. Try it, it'll be your new favorite for cooking too. It's the cheapest and one of my favorite bio hacks. I don't know, a fifteen or twenty dollar bag of this will probably last you five years. It's literally the world's best biohacking secret.

• 35:27Gary Brecka?

  Now let's get back to the Ultimate Human Podcast. You know, what I find is so eh, it just, it's just fascinating is I can't think of another singular practice or um, singular supplement or singular ritual that cleanses the body of toxins, right? Which, which in and of itself improves our immune function, right? I mean, eh, I was, I was asked on a podcast eh, a few months ago, um, if, if I was to put all of the top leading eh, anti-aging longevity experts in a room and have them agree on one theory of aging, what would it be? And I said, we would all agree on eh, the theory of immunofatigue. Just a slow, progressive overwhelming of our immune system.

• 36:08Gary Brecka?

  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, these conditions that are conditions of the mind, the conditions of the psyche. 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

• 36:52Gary Brecka?

  that it deserves, because it's so accessible. It can't be that good. Yes. You know, or else, you know, somebody would have a patent on it. You know, Pfizer would sell it in a, you know, in a pill. And, and, and then when you add the hormetic stress and you think, I'm cleansing, I'm, I'm releasing trauma, I'm, 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. It's selective by weakness. And very often, women don't feel safe in their own bodies. When you don't feel safe, you're trapped in this sympathetic state, this state of fight or flight. And the immune system doesn't work in that state.

• 37:36Gary Brecka?

  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 want to 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, they did a prolonged breath hold. 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

• 38:20Gary Brecka?

  activity, so there's no pressure in those vessels. So if we can dilate and relax them. Think about the amount of blood flow that's going to tissues that previously were not getting any, 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. And then would they go into cold water? They would do cold water immersion?

• 38:45Speaker 00

  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.

• 39:00Gary Brecka?

  Yeah.

• 39:01Speaker 00

  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 their, and their 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, five hours in freezing temperatures,

• 39:44Speaker 00

  and they feel humanity, they feel great, they feel purpose, a depth of spirituality, which is 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, there's something to be said for that because, you know, doing hard things together really brings a bond. And I, 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, 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 fifty years, sixty years, spouse passes, the other one goes quickly. It's very real. It's immediate isolation.

• 40:45Speaker 00

  Death, I suffered it.

• 40:48Gary Brecka?

  Yeah.

• 40:48Speaker 00

  Broken heart syndrome. Oh, yeah.

• 40:51Gary Brecka?

  I know you lost your wife.

• 40:52Speaker 00

  But I could not stop. I could not stop because I had four children.

• 40:55Gary Brecka?

  Four children.

• 40:55Speaker 00

  No money.

• 40:56Gary Brecka?

  And now you have seven.

• 40:57Speaker 00

  Now, now it's all prosperous. But where did, yeah, oh, yeah.

• 41:03Gary Brecka?

  I love it.

• 41:04Speaker 00

  The cold is not only good for your

• 41:06Gary Brecka?

  It's a fertile system. Clearly, it makes you fertile.

• 41:09Speaker 00

  Oh, yes. I got my oldest son is forty two. My youngest is sixteen months.

• 41:15Gary Brecka?

  Oh, wow. That's amazing.

• 41:17Speaker 00

  Yeah, and we are just fully in love. My wife is thirty years younger, but it's energy. My energy, I got a childlike energy.

• 41:27Gary Brecka?

  Yeah, me too.

• 41:28Speaker 00

  Every day.

• 41:29Gary Brecka?

  It's infectious, man. I'm getting energy from you right now. Man, my head's gonna blow up.

• 41:34Speaker 00

  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 gonna 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.

• 42:01Gary Brecka?

  Yeah.

• 42:01Speaker 00

  And then everything is growing and a brain is working, which is the central nervous system. And if it doesn't work, if you don't use it, you lose it. So 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.

• 42:40Gary Brecka?

  Yeah.

• 42:41Speaker 00

  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. Cerebrospinal fluid suddenly is everywhere. And we showed this in brain scans, how to activate hundred percent of our brain through breathing exercises. They saw it's a disco.

• 43:19Gary Brecka?

  It's a disco.

• 43:20Speaker 00

  It's a disco. And you will dance afterwards.

• 43:24Gary Brecka?

  Yeah.

• 43:24Speaker 00

  Because you feel good.

• 43:25Gary Brecka?

  Yes.

• 43:26Speaker 00

  You don't need alcohol for that. Get high on your own supply.

• 43:31Gary Brecka?

  Yeah, I love that. That one's gonna go viral. So you know, what I love even more about this is, 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 fifteen or twenty minutes in their morning and get outside and just do some breathing?

• 43:58Speaker 00

  Yes.

• 43:59Gary Brecka?

  And just that change? And what could they, what could they expect that they just did that seven days a week? What might they expect?

• 44:06Speaker 00

  I bring it back. It's a Kilimanjaro, it's a mountain.

• 44:11Gary Brecka?

  It's a big one.

• 44:11Speaker 00

  And six kilometers, less than half the oxygen. And there was a man coming to me, suffering from Lyme's disease. And seventy-six years old. He was seventy-six 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.

• 44:56Speaker 00

  It's producing more red cells.

• 44:58Gary Brecka?

  More red blood cells.

• 44:59Speaker 00

  And that is called acclimatization. That takes five to nine days. And then only forty percent 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.

• 45:29Speaker 00

  So those predicaments, they are there. And for that, five to nine days, only forty percent is summiting, fully dressed. And this man, seventy-six, he wanted to climb the Kilimanjaro within thirty-five hours. Thirty-five, not five to nine days, in a short. That's what I said. The people who are going to come with me in this expedition, they're gonna go. We are going to do it within thirty-five hours. And with that, we beat any physiological law of alpine acclimatization and high-altitude sickness and all that.

• 46:14Speaker 00

  All that physiology, nah. So we can do that a lot faster and better.

• 46:19Gary Brecka?

  Yeah.

• 46:20Speaker 00

  And so he came. And when he came, he had no experience in mountain climbing at all. He was seventy-six. He was suffering from 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 called have motivation, it is scientifically endorsed. So it works. It is a matter of choice.

• 46:51Gary Brecka?

  Wow.

• 46:52Speaker 00

  Go wholeheartedly within it and you will see the wonder of life. Cause 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.

• 47:12Gary Brecka?

  He did it in 31 hours, no mountain climbing experience, 76 years old, suffering from Lyme disease, but what had he learned? He was a student of yours, had he, had he?

• 47:24Speaker 00

  Yes, I said do some breathing, do this. It is not complicated.

• 47:29Gary Brecka?

  So how did that ascent look from a breathwork standpoint? How did you continue to acclimate at such an accelerated rate?

• 47:35Speaker 00

  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.

• 48:09Gary Brecka?

  You know, I'm all about optimizing performance and lately I've been using the Ion Weighted Vest during my workouts and it's been a game changer. It isn't your average weighted vest. It's designed to fit like a second skin, activating your core, improving blood flow and even helping you with recovery while you train. What I love most is that the weight is perfectly distributed. It doesn't pull on your shoulders or throw off your alignment. Whether I'm doing strength training or cardio or just taking a walk, I'm burning more calories, building muscle and pushing my endurance even further. If you're serious about leveling up your training and unlocking your full potential, check out the Ion Weighted Vest at iongear.com. That's A I O N gear.com and you can use code ULTIMATE for 10% off

• 48:53Gary Brecka?

  and start training smarter today. Now let's get back to the Ultimate Human Podcast. So you're just, your attention is on, your attention is on your breath.

• 49:02Speaker 00

  That is consciousness.

• 49:04Gary Brecka?

  So you're consciously attentive to your breath and while you're ascending, you're maybe taking deep, deeper breaths, more frequent breaths. So you're not letting your autonomic nervous system regulate your, your breathing. You are in control of your breathing.

• 49:17Speaker 00

  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. You compensate with a deeper breathing. And it is not frantic, it is not paranoid. There's not a way you go. Just a little bit more creates that consciousness that knows how to detect any deficit that is going to happen.

• 49:45Gary Brecka?

  Yeah.

• 49:46Speaker 00

  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, my wife and I have a, we have a home in Colorado. That's at 10,500 feet. We have a, a log cabin. It's our favorite place in the world. And for the first few days that I'm there, um,

• 50:05Speaker 00

  Thirty-three percent less oxygen tension in the air.

• 50:09Gary Brecka?

  Yeah, yeah, I think it's 13.7%, something like that. Atmosphere or sea level, it's what 21%. So at that altitude, it's about 13.7 ish, which doesn't sound like a big deal, but it's a huge deal, right? I mean, it's 7% reduction in oxygen is like a third, like you say, less oxygen. And, um, and, 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, 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, um, and. When I get back from that ruck walk, 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 I've taken videos of this posted on social media because I'm like, this squirrel 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.

• 52:07Gary Brecka?

  He literally throws them right down at me. And then he'll follow me in the treetops and throw acorns down on top of me while he's... Like if I spoke squirrel, there's some F-bombs going on up there. He's a hangry, 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 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, but you know, it's truly one of my, my favorite things. And I don't know how to describe it or emphasize it.

• 52:51Gary Brecka?

  Physiologically, I'm not even sure why it works so well, but I'm so, 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, 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? Right? Is that possible? Can you die of spontaneous happiness? So again, I want to now go back. We've talked about the, 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.

• 53:34Gary Brecka?

  He did the great world race, seven marathons, seven continents in seven days. It was fricking miserable, first of all. 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.

• 54:17Gary Brecka?

  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. What else was it that allowed you to reach that level of physical feat?

• 54:44Speaker 00

  Yeah, I like the squirrel story.

• 54:48Gary Brecka?

  Maybe if you go with me, it'll be nice. But he's there every year. We're going on four years now.

• 54:53Speaker 00

  Yeah, we might come together there on the altitude.

• 54:57Gary Brecka?

  Yeah.

• 54:58Speaker 00

  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. And we did it all in record time, just using the breath. Using the breath enables us to to go deeper into our physiology and to be just a little bit upfront. The impact of nature itself, whatever that is. And one of them is the cold.

• 55:43Speaker 00

  The cold is 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, for example, in a scientific experiment with a perversion vest, which is used by firefighters to stay cool. They get icy water flowing through in their tubes. I use that after knee surgery. In the vest. And then they use that in a thermophysiological experiment

• 56:25Speaker 00

  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 talking squirrels.

• 57:09Speaker 00

  This not so tall, it looks like Napoleon, a professor. And he swims every day, he swims every day, 800 meters butterfly. You know, that is, 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.

• 57:47Speaker 00

  And I was so my skin temperature never went down.

• 57:51Gary Brecka?

  Wow.

• 57:52Speaker 00

  And it came in and then warming the water again and then ice cubes again, cold, warm, cold, and you see fluctuation of skin temperature. And then you look inside the brain. What did I do? I just had, 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.

• 58:19Gary Brecka?

  That is so powerful. I want to just lock in right there. You set the intention.

• 58:24Speaker 00

  Yes.

• 58:24Gary Brecka?

  So you determined your susceptibility to the cold. That's what's so fascinating.

• 58:30Speaker 00

  Yes.

• 58:31Gary Brecka?

  You took control.

• 58:31Speaker 00

  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 want to feel good?

• 59:02Gary Brecka?

  Yeah.

• 59:02Speaker 00

  You can. Do you want to feel good?

• 59:05Gary Brecka?

  Yeah.

• 59:05Speaker 00

  Then train your nervous system.

• 59:08Gary Brecka?

  That you can feel good because that's the thing.

• 59:10Speaker 00

  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.

• 59:31Gary Brecka?

  Yeah.

• 59:31Speaker 00

  Just do it.

• 59:32Gary Brecka?

  Yes.

• 59:33Speaker 00

  And I was before Nike was, we just do it. I did that forty years ago. When Nike was not there, or 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.

• 59:51Gary Brecka?

  Yeah.

• 59:52Speaker 00

  And that is the belief in yourself to pacify yourself in very stressful situations.

• 59:58Gary Brecka?

  Yeah.

• 59:59Speaker 00

  Because we did upsailing and bungee jumping and going into rivers and all. And don't mind.

• 1:00:07Gary Brecka?

  Yeah. Use the mind. I think it's so, it's so powerful because I think, you know, the vast majority of, of, of society is, is, 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, uh, you know, I just haven't get a, had a chance, or I have the luck of the draw. It, it, you know, then, then emotion turns to things like anger and resentment 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. Hmm. And, uh, what I love about your teachings and the breath work and the cold is like, it's bringing the control back to you.

• 1:00:52Gary Brecka?

  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, uh, spending time with my parents, spending time with my kids, having them in my sphere. 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. Um, but I'm exactly where I'm supposed to be. Hmm. Right? Um, because no longer, I don't, I don't have a destination in mind.

• 1:01:35Gary Brecka?

  Like I, I don't have an end date. I don't have an exit strategy, you know? But, but I will say, Wim, that this was largely due to, to you and, and, uh, and your teachings. And my son and I, both six, six years ago, you used to have this course online. 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 we were, 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.

• 1:02:14Gary Brecka?

  It was the day that I decided, when I finished that course, that breath work 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. 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 breath work sound like I'm about the hypothermia and pass out. And I'm awake the entire flight and I'm functioning the entire flight. It's it's just so fascinating. So so it was the breath that allowed you to mitigate the effects of the cold.

• 1:02:51Speaker 00

  Absolutely. In breathing exercise, we are able to activate hundred percent neural activity in our brain. That means any anything that is deprived of blood flow. And and and and and glymphic presence, the right way, the right homeostasis, creates a non accessible pathway. We cannot enter with our will when there is a 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.

• 1:03:34Speaker 00

  It should be hundred percent in a 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.

• 1:04:11Gary Brecka?

  Yeah.

• 1:04:11Speaker 00

  So you clean up the house and then you should be able sometimes there, but not all the time everywhere.

• 1:04:17Gary Brecka?

  Yeah.

• 1:04:17Speaker 00

  It's a brain.

• 1:04:19Gary Brecka?

  Yeah.

• 1:04:19Speaker 00

  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, into reception, central nervous system, but out there into the. Many potency, many signs and many uh uh uh uh presence. It's all there and then God is revealed. It's no longer a a a person this and that is died on the cross. No, it's here and now it's divine that power.

• 1:05:02Gary Brecka?

  Wow.

• 1:05:03Speaker 00

  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?

• 1:05:16Gary Brecka?

  No.

• 1:05:16Speaker 00

  For that, we are here talking common sense to the people. Look at this logic. It's based in a a neurological studies, immunological studies and whatever studies.

• 1:05:31Gary Brecka?

  Yeah.

• 1:05:31Speaker 00

  It shows that we can do much more than we think.

• 1:05:35Gary Brecka?

  Yeah.

• 1:05:35Speaker 00

  And one thing is to have trust back, confidence back, creativity, empathy, the love of life itself.

• 1:05:44Gary Brecka?

  Hmm.

• 1:05:45Speaker 00

  I say that it is composed by being happy, strong and healthy.

• 1:05:50Gary Brecka?

  Yeah.

• 1:05:51Speaker 00

  The characteristics of our soul. Once that happens, a happy man doesn't go to war. A happy man is not into greed.

• 1:06:00Gary Brecka?

  Yeah.

• 1:06:00Speaker 00

  It's a he is unconditionally there. This is the way we can, if we show this neurologically, how that all works.

• 1:06:08Gary Brecka?

  Yeah.

• 1:06:08Speaker 00

  And immunologically, how that all works, how to beat inflammation, how to improve your dopamine, uh so there is no depression. And uh uh 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.

• 1:06:33Gary Brecka?

  And it is.

• 1:06:34Speaker 00

  Every day.

• 1:06:35Gary Brecka?

  Free and accessible. So for for uh for my audience who is just on fire right now after watching this,

• 1:06:43Gary Brecka?

  where do they find out more about you? Where do they go to take the next step?

• 1:06:47Speaker 00

  It's all for free in the end. If you want to see me, man, you gotta pay because you gotta 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.

• 1:07:03Gary Brecka?

  He is funny. I will get it to him. And he had me rolling laughter five minutes after he walked in. But is there a place where I can say, you know, send people to learn more about breathwork, to learn more about cold exposure, to follow your teachings, to read, you know, some of what you authored?

• 1:07:23Speaker 00

  Absolutely. We say, do it safely.

• 1:07:26Gary Brecka?

  Yes.

• 1:07:26Speaker 00

  Do it gradually because we got a deconditioned from the conditioned state where we in. We are kind of trapped. And we show the keys how to get out.

• 1:07:36Gary Brecka?

  Yeah.

• 1:07:37Speaker 00

  In the brain and in the body. And just follow these steps. Go to the Wim Hof method.

• 1:07:43Gary Brecka?

  Wim Hof.

• 1:07:45Speaker 00

  Hof.

• 1:07:45Gary Brecka?

  All right, I'll link that in the show notes.

• 1:07:47Speaker 00

  They gave me that method today. People told me I'm the Iceman. No, I'm just an Iceman. So, but easy. It's okay. I like the name. I am the Iceman.

• 1:07:59Gary Brecka?

  People have been called way worse.

• 1:08:00Speaker 00

  It's not Superman. It's the Iceman.

• 1:08:03Gary Brecka?

  Yeah.

• 1:08:03Speaker 00

  I'm not a Marvel, but Marvelous.

• 1:08:05Gary Brecka?

  Yeah.

• 1:08:05Speaker 00

  So something like that. I love life. I want you to love life.

• 1:08:10Gary Brecka?

  Yes.

• 1:08:10Speaker 00

  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 when 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?

• 1:08:47Speaker 00

  Yes.

• 1:08:48Gary Brecka?

  It reminded me to breathe.

• 1:08:49Speaker 00

  Yeah. I just taking 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.

• 1:09:23Gary Brecka?

  That's amazing. 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.

• 1:09:32Speaker 00

  I think we only start it because there's so much work to do spiritually. We gotta 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.

• 1:09:47Gary Brecka?

  Yeah.

• 1:09:48Speaker 00

  Thank you.

• 1:09:48Gary Brecka?

  Thank you, my friend. Wow. Until next time, guys. That's just science.