What is Cold Exposure Training? And how will it benefit me?

A cold exposure training according the Wim Hof Method helps you establish a more conscious contact with your heart, autonomous nervous system and immune system by exercising specific breathing and meditation methods. These exercises also positively influence your blood circulation. This way you are preparing yourself for the next challenge: Confrontation with the cold.

During our sailing expedition with cold exposure training in the Northernmost Norway you will, by exercising these steps, be more comfortable with the cold. At the end of the week you will step into the glacial water… and enjoy it!

This cold exposure workshop according the Wim Hof Method will provide:

• more energy
• a boost to your immune system
• easier relaxation and better sleep
• better concentration and focus
• good care for your heart and blood vessels
• better contact with your body and feeling
• better cold endurance + enjoying it!

And of course a magnificent (sailing) experience in the fjords of Norway, high above the polar circle!

The cruise day by day

We’ve composed a beautiful sailing route for this unique expedition with cold exposure training in the high north. The directions and arrangements of the day are merely an indication for your journey. The definitive locations, activities and routes will of course be dependent by icing, weather and wind conditions.

Day 1: You will step aboard our sailing vessel in the end of the afternoon in the harbour of Tromsø. The crew will make you feel at home on the ship and show you around. Once you’ve settled in we’ve prepared a delicious vegetarian meal. After this, the WHM-instructor will take you outside for the first exercise in cold exposure. Once we’re back in the warm saloon he will give some more background information about the Wim Hof Method and of course also tell you about his own experiences.

Day 2: This day we start with a few exercises led by the instructor in the fresh outside air. During the exercise you have a phenomenal view on the mountains opposite of the Troms-fjord. After breakfast we will give you a safety instruction and the captain will explain the sailing plans for today. We will cast off and sail out of the Tromsø harbor. You can help setting sail and steer the ship into the fjords. All steering of course is outside despite what the weather will give us. Somewhere in the afternoon we will find an nice spot in the fjords to spend the night.

Day 3-4: We’ll start with some powerful breathing techniques according the Wim Hof Method. You’ll notice that you’re getting more control and become more conscious of your body and strength. You can let it all sin in a bit while we’ll sail on further to the north. Once we’ve docked alongside a pier, the WHM-instructor will tell you everything about the three pillars of the Wim Hof Method: Breathing, Cold exposure and Mindset.

Day 5: It’s about 4h30 when you will be woken up and outside it’s still dark. We will start with breathing and yoga exercises and after that we’re on our way. Slowly we sail out and set course for the glacier, the northernmost place of this expedition. Early afternoon we’ll enter the fjord and for the last part to the glacier we’ll take the Zodiac. Now, you’re in your swimwear and mentally and physically completely prepared for the most ultimate moment of this cruise: A dip into the ice cold water at the fjord or in the glacier lake.

Day 6: We’ve spend the night at anchor in the fjord, quite possible all by ourselves. Todays theme is a nice follow up to that: silence and observing. While doing your meditation and yoga exercises in this abandoned fjord you will become conscious of your surrounding and the noises in it. Maybe you’ll hear the snow crackling high in the mountains, or a few dolphins in the water. Breakfast is also silent and after that we sail to an island at 70° Norht where our instructor will take you for a good hike through the mountains in swimwear or in shorts.

Dag 7-8: The exercises are deepening day by day. And every day you’ll notice that you can push your boundaries using the right techniques and mindset. Breakfast is ready when you get back on board after your short dip and the captain will update you about the weather conditions and the sailing plans for today. After that it gets physical. The sails have to be hoisted and we set sail for the west.

Dag 9: We start the day with an intensive exercise. Then you are fully charged to swim around in the cold water of the fjord, overlooking the pointy mountain peaks. With a hot cup of coffee or tea, we then sail out of the fjord. You can take over the helm from the captain and slowly return the ship to Tromsø. In the course of the afternoon we moor in the harbor. If the weather permits, you can still hike in shorts or swimwear to a height of over 200 m, from where you have a magnificent view of the city.

Dag 10: Also this last day of our expedition starts with a series of breathing exercises. And then – after 8 beautiful, refreshing days between the wild fjords and islands of Troms and Finnmark – it is time to say goodbye to your traveling companions and to get fly back home. Or maybe you stay in Tromsø for a few days to visit the Polaria museum, make a trip with huskies or visit the Ice-cathedral on the other side of the fjord.

For whom is this sailing expedition including cold exposure training suited best?

This expedition is suited for novice and advanced, from 18 to 80+. A certified instructor will guide everyone step by step and at his own pace and level through the Wim Hof Method. Safety is our utmost priority, always! Did you already follow a WHM cold training before? This expedition offers the opportunity to deepen your knowledge and skills and to push your boundaries in one of the most beautiful nature reserves in the world. Sailing experience is not necessary.

Everyone with a basic condition can participate in the breathing exercises and the cold training. If you’re in doubt whether the training is for you, please contact us and we will discuss it together. Marijn and Annet also both followed the cold exposure training and can tell from own experience what you can expect.

What to take – additionally – with you for this cold exposure training?

• swimwear
• shorts
• beach towel or large towel to do the exercises
• small backpack for the hike
• waterbottle
• sneakers or hiking shoes
• (baseball)shoes to go into the water
• pen and paper
• warm clothing, cap/beanie, gloves etc. (things you would always take on a trip to Norway)

How can you prepare for the cold exposure training?

To prepare for the cold exposure training and to make your body stronger and get used to the cold, you can start practicing at home if you wish. For example, finish your daily hot shower with a (ice) cold shower of 10, 20, 30 seconds or longer. This way you train the muscles around your veins and you will soon be able to deal with the cold more easily in the high North. But also without this preparation you can of course participate, because during the cold training everyone goes through the different steps at his own level.

Book now this unique Sailing expedition with cold exposure training above the polar circle – according the Wim Hof Method!