Heat & metabolism
To keep warm your body ramps up heat production and metabolism.
More on metabolismWim Hof ยท Cold
The Wim Hof Method: how cold affects your body
Brown fat, metabolism, mood and stress: what happens in your body in the cold โ and how to start safely, from cold showers to ice baths.
๐ฅCold boosts heat production
๐คBrown fat as a furnace
๐Lifts your mood
๐ฟStart: 15โ30 sec cold
What cold does
How your body reacts to cold
Cold is a strong stimulus โ and your body is remarkably adaptable.
Brown fat
Brown fat acts like an internal furnace, burning energy to create heat โ regular cold can activate it.
Sport & performanceImmune system
Studies suggest cold training combined with breathing can influence the immune system.
BreathingMood
After a cold dip many feel awake and euphoric โ cold releases messengers.
Mind & spiritualityReduce stress
Learning to breathe calmly in the cold helps you stay calm in daily life.
Wim Hof weekendStep by step
How to start with cold exposure
Increase slowly โ always listen to your body.
Week 1
Cold showers
End your shower with 15โ30 seconds of cold water. Breathe calmly.
Week 2โ3
Increase slowly
Gradually extend the cold phase to one or two minutes.
Autumn
Lake swimming
Start in autumn and continue as temperatures drop โ never alone!
Winter
Barefoot in snow
A few minutes are enough to start. Warm up well afterwards.
Ready?
Guided ice bath
Your first ice bath is best with experienced guidance โ e.g. at our Wim Hof workshops.
Tap to flip
Cold myths checked
Front: myth โ back: fact.
โ ๏ธ
Safety first: never enter cold water alone and never do Wim Hof breathing in or near water. With heart conditions, high blood pressure, epilepsy or pregnancy, ask your doctor first. Guided is easier: Wim Hof in the Ore Mountains.
Wim Hof at the Zollhaus
Breath, cold & nature โ in the Ore Mountains
At Landhotel Altes Zollhaus in the Ore Mountains you experience the Wim Hof Method with certified instructors: breathing, outdoor ice baths, nature and warmth in our spa afterwards.
Upcoming dates
Wim Hof workshops
Breath, cold and nature โ with certified instructors. All about Wim Hof at the Zollhaus
06.11. - 08.11.2026Wim Hof Methodยฎ Weekend with Patrick Weyh
Wim Hof Method Weekend: in-depth theory โ breathing sessions โ ice baths โ hike
Price from 698 eurosDETAILS
08.01. - 10.01.2027Wim Hof Methodยฎ Weekend with Isabel & Gerrit
Get to know the Wim Hof Method โ with ice bathing, breathing exercises and cold training for more vitality and mental strength.
Price 437 eurosDETAILS
From 22.01. - 26.01.2027Wim Hof Method Journey โ 5 Days with Linda & Patrick Weyh
Wim Hof journey: 5 days of breathing, cold, mindset and yoga with Linda & Patrick
Hotel from โฌ82.50 p.p./nightDETAILS
19.02. โ 20.02.2027Zollhaus Open 2027 โ German Ice Swimming Championships
Deutsche Meisterschaften im Eisschwimmen: 22 Rennen von 50 bis 1000 m bei 2 ยฐC
Anmeldeschluss 10.02.2027DETAILS
vom 05.03. - 07.03.2027Wim Hof Methodยฎ Weekend with Isabel & Gerrit
Intensive breathing training ยท Ice bathing ยท Guided hikes ยท In-depth theory ยท Building mental strength ยท Handling stress more calmly and promoting well-being.
Price 437 euros DETAILS
How do I start cold training?
With 15โ30 seconds of cold water at the end of your shower โ then increase slowly.
What is brown fat?
Fat tissue that burns energy to create heat โ regular cold can activate it.
How long should an ice bath last?
For beginners a few minutes or less โ calm breathing and warming up afterwards matter most.
Is it for everyone?
For healthy people usually yes. With conditions or in pregnancy, check with a doctor.
Conclusion
Cold as training for body and mind
Regular controlled cold challenges your body โ and rewards you with energy, good mood and calm. Start in the shower and experience your first ice bath with guidance at the Zollhaus.
From the Zollhaus blog
Read more & try it
BreathingRead article
Sport & performanceRead article
Wim Hof at the ZollhausRead article
Ice swimmingRead article
Wim Hof in the Ore MountainsBreathing techniqueSport & performanceWith Gerrit & IsabelWim Hof weekendAlkaline fasting guideAlkaline fasting in the Ore MountainsRoomsRestaurantWellnessYogaContact
Further sources: Wim Hof Method (offiziell)
Ready?
Experience the Wim Hof Method with us
Workshops and weekends with breath, ice and nature in the Ore Mountains.
