Moderation vs Rationalization

Excess on occasion is exhilarating. It prevents moderation from acquiring the deadening effect of a habit.” – W. Somerset Maugham

This quote helps me to rationalize my infrequent use of the Wim Hof Method, my irregular meditation practice, and even less frequent writing sessions. It, the quote that is, holds truth. In my recent foray into bartending and mixology, I have learned where repetition is good, and where it is bad.

Repetition is good for creating muscle memory. And, muscle memory is key for consistency. But, consistency is not the way to experiment with new concoctions.

ex. 1: I am tasked with making 40 pineapple daiquiris. I fill two boston shakers, each with two daiquiris and ice. I shake them at the same time and fill up four coupe glasses. I do this 10 times in a row and I have completed my task.

ex. 2: I am tasked with creating one original drink using a new ingredient. I will make something (that will most likely taste bad) based on prior knowledge. I will taste it and then make corrections and taste again. Aaaaand repeat. This will take some time. Sometimes hours, sometimes weeks.

The first example shows why muscle memory is important. If this task is done every day for just a few weeks, the time that it takes to create 40 pineapple daiquiris will decrease. In example number 2, the process can be quite different. If we just mix new cocktails and taste them back to back to back some problems will arise. The obvious problem is that we will get drunk. The second less obvious problem has to do with set and setting. What else did I eat and drink on this day? What am I in the ‘mood’ to taste? The second time I taste triggers much less of a ‘light bulb’ effect. I become numb to the subtle nuances after just a few sips. Example 1 requires repetition and example 2 requires patience.

I think I will save further explanation on how I’ve used moderation and patience to make Wim Hof methods work for me.


Wim Hof Method – Day 29

Woody Allen said that “80 percent of success is showing up.” I’m fairly sure that what he meant is that showing up is one of the harder things to commit to doing. But I think the quote can be twisted around to make it seems as though the work isn’t what is keeping us from showing up. The work is what makes you successful. Working is where you make mistakes and learn from them. Showing up isn’t easy. But once you are there, the hard part is just beginning. I guess maybe his quote wouldn’t have been so memorable had he said “80 percent of success is showing up for work.” There is beauty in simplicity.

If yesterday felt like I was trying to drive in a rusty nail, today made me realize that the whole box is starting to tarnish. There is really no way to create more time to practice. There is no way to motivate someone when there is time to procrastinate. In the fall, our bodies are probably programmed to pack in some comfort food, and settle in for the long winter. But, I don’t know what that means outside of a stale attempt to try and understand why motivations change like the weather. Today was fine actually.

I started the practice much later in the day than I’d planned. I also went to the gym and rolled jiu jitsu for a few hours. And, I followed it up with a nice long cold shower (which I am really starting to enjoy).
My practice started with some mobility exercises. I rolled out my neck and shoulders all while trying to synchronize my breathing. I likened it to yoga when you breathe as you are moving between positions. I just went with what felt natural. I was just trying to stay present and practice controlling my diaphragm. It worked pretty well. I find that the mobility really does help with keeping a controlled comfortable posture. The breath holding was not very good. I don’t think I had the right rhythm with my deep inhales. That said, I’m pretty confused as to why I haven’t gotten this down by now. Maybe I need some audio cues to help me keep rhythm. I’ve used something like this in the past, but I doubt it will work for such a strange breathing practice:

Maybe I’ll try and find something tomorrow. I’ve heard a few people saying that the inhale and exhale should be fairly equal and last 2-3 seconds each. I feel like I’m going a bit faster than that. The gif is slower than that . . . I gotta find my rhythm.




Times : 1:30, 2:00, 1:45

Physical: I completed the mobility cycle posted a few posts back and added some breathing along with it. Very simple warm up and a good way to relax into the practice. I felt a bit full from eating before starting. That’s always a bad idea.

Mental: I was a bit unfocused and let my mind wander regarding the timing of my breathing. I’m really thinking that it should be coming easier than it is. I’m sure that with some instruction I’d be doing much better. But I kind of like the challenge of having to figure it out on the fly. Fuck it.

Notes: Stop eating until you’ve practiced, and stop procrastinating. Show up.

Shower: Pretty awesome actually.

Wim Hof Method – Day 28

Quite a few days missed. I had some more time today, and I will have more tomorrow and Monday to really spend some time practicing. These past few days have not been great in terms of practicing. And, I felt it today.

When you start to build up muscle memory from running or squatting or throwing a baseball, after a while it becomes easy. If you take some time away from an activity, depending on how soon you return, you may feel the pressure or stiffness.

While I have been continuously showering in cold water, I have not been spending as much time mentally preparing or focusing on my breathing. I would say that I’d been less present over the past few days. Today I was able to spend some time sitting and breathing and it felt good. The shower was cold as usual. I think that the cold temperatures outside are making this more difficult actually. I feel my core temperature is colder upon entering than it was a few days ago when the weather was warmer. I felt more pain when my head went under the cold water today. It didn’t take long to start shivering and feeling numbness in my hands, shortness of breath, panic breathing and ultimately closing off the flow of water before stepping back out into my chilly apartment.

So, today was slightly more productive in terms of conscious deep breathing and seated meditation. And I will continue to practice this and becoming better with getting my notes down in writing. In general I am pleased with how this practice has helped me to adjust to some lifestyle changes and has possibly helped keep me calm during the last busy week. More notes to come after tomorrow morning’s practice.

Hopefully by next week I will have a more structured schedule. But I guess it will depend on me.



Times : 2:00, 2:00

Physical: I completed the mobility cycle posted a few posts back. It really helps with relaxing and posture comfort. It’s a great warmup. After breathing I feel energetic and feel like moving and stretching.

Mental: I was still focused during all aspects of the practice. I found myself not focused on the goal, but the practice. That is a good focus in my opinion.

Notes: Practice takes showing up

Shower: Pretty refreshing. Pretty cold. My head was most sensitive. I feel like my shoulders and neck (which were previously most sensitive) have really become used to the cold. I think the tiny muscles around those areas are getting stronger.

I do feel like it is hard to breathe at times when the cold shock hits my head. That is when I remember that you can always exhale strongly using the diaphragm. I exhale powerfully, and the inhale will come without effort. I try and focus on this when I am in bad positions in jiu jitsu as well. It always helps to remember.






Wim Hof Method – Day 24

A questioning attitude. I remember my friend telling me that having a questioning attitude was one of the best things he learned in regards to working with a team. When someone makes a mistake, or if you are about to make a mistake, the best way to communicate in order to avoid unwanted aggressive behavior is to do so with a questioning attitude. In some instances it could be seen as passive aggressive, but as a general rule, it is just a nice way to question something or someone without putting them on the defensive. The practice is as simple as turning an inquiry into a question. This even works in ideological debates. Again, it’s not the best rule for every situation and can be seen as rude (answering a question with a question), but in general, a questioning attitude promotes learning and shows humility.

I find myself questioning many things as I learn. And this Wim Hof method is particularly curious, due to my lack of information, particularly in regards to the breathing methods. I have read quite a bit about the benefits of pranayama, controlled breathing, full breathing vs shallow breathing, breathing and movement, and the benefits of enriching the body with O2. But, I don’t understand the practice of holding the breath with lungs empty, or what it benefits. What is the difference if I hold my breath with empty lungs or full lungs? It appears, based on my observations, that full lungs alone (with depleted O2 in the blood contain enough O2 to sustain the resting body for about 1 minute. Assuming there is no oxygen in the body, after holding your breath, an immediate inhale will sustain the body for about a minute. After deep breathing and charging the body with O2, the body is good for 2 minutes with empty lungs. And with a practice of breathing to enrich the lungs + holding a full breath, I can withhold from breathing for about 3 minutes.

But with understanding all that, what is the point of holding the breath with empty lungs? Is it the panic feeling that is worth overcoming? Can the body actually hold less time with empty lungs, and it is simply that the practice is building confidence/trust in the body’s ability to do more?

Really, my big question is this: What is the benefit of holding the breath? I will try and look for some studies on this. But I think maybe it is just part of being discipline and listening to the body.




Times : 1:30, 1:40, 1:55, (2:50 with full lungs)

Physical: Fairly comfortable seated and lying down. The mobility work is certainly helpful. My neck and shoulders are feeling a bit better (stressed from jiu jitsu). After the breath hold, I do feel a jolt of energy and will often stretch quite soon after. It almost feels involuntary like my body just starts stretching and moving…

Mental: I was focused and calm. I found that noting (which comes from Vipassana) during the breath hold is very helpful. Instead of letting my mind wander, I note sensations as they come and go. This allowed me to focus not on holding my breath, but just being present.

Notes: Question everything.

Shower: Pretty refreshing. Sensitive areas are hands and neck.

Wim Hof Method – Day 22

While I am falling behind on the writing, I am keeping up. This is yesterday’s practice. More work is good, sleeping well is important, and finding time for practice and writing will always be a priority.

I continued the practice yesterday despite some pain in my throat. I attributed the pain from having practiced some wicked collar chokes and escapes at jiu jitsu. This type of drilling can often leave the throat slightly damaged. The thing about going for submissions in jiu jitsu is that the person getting submitted will almost always resist. If you take someone’s arm and extend it away from their body, they know you are trying to attack it, and will recoil. You might have to fight to keep that arm and even more to extend it to a point where they submit. But the throat is not the same. Whether you are squeezing the windpipe or the carotid artery, there is no resisting a choke. Your choices are to tap, or to nap.

Even though I always choose tap, light training still causes some damage. This damage can manifest into a ‘sore throat’ or for someone with my medical history, strep throat. There are a number of reasons why I’ve had strep throat so many times in my life. The most recent cause could be jiu jitsu. When the tissue is damaged in the throat, I believe, the body has to use energy to repair it. This energy expenditure might be too much for the body to handle if an infection is also brewing. This is what I’ve come to learn. If you damage your throat, that you are more likely to have an infection spread. I liken this to a damaged apple. An apple will rot after a few days. It will absolutely rot sooner in an area where the skin is damaged.

With all that said, the breathing has become even more difficult to focus on due to the added distraction of esophageal discomfort. But I felt that I started to gain the rhythm yesterday, and have not yet started to practice today. I am confident that, with practice, I will hold for over 2 minutes consistently in the coming weeks. The breathing is certainly not easy, which makes it an appealing challenge.


Times : 1:30, 1:45, 1:55, 2:05

Physical: I felt relaxed seated today. I was able to improve with each by noticing the feeling of being “charged”. Much better than the previous practice.

Mental: While I was in a bit of a rush, I was able to dedicate myself to the practice. I could have been more focused.

Notes: As work, sleep, and extracurricular schedules start to mold, focus will improve.

Wim Hof Method – Day 21

Kind of bummed to say that I failed to practice the breathing part of the exercise today. I woke up a bit late and got a random call which required me to speak on the phone for the half hour or so that it would normally take me to complete the routine. I was happy that I made time to shower in the morning and after jiu jitsu this evening. Both showers were, the same as days 1-20, tap cold. While the showering has gotten quite easy and normal, stepping in is still quite daunting. But then again, I would often stand outside of the hot shower before diving in, all at once. I have found that recently my hands and neck seem to be the most sensitive to the cold showers.

Going forward, I am working on compiling my notes into a google sheet, which is essentially an excel spreadsheet. My past career has taught me plenty of lessons, including the importance of data, and being able to look back through results. Before I get too far into this, I want to be able to record what I’ve got. I will make sure to link this data sheet to the blog page on the left along with my contact info.

I also found this great video that shows a mobility warm-up. I think this will be much better than my random yoga poses.

I had a chiropractor who worked on me for a few years helping with rehabilitation. It was very insightful. We became friends. He taught me a lot about the body, but also about the business of chiropractic. I came to understand that back health is similar to that of teeth health. You take care of your teeth by brushing and flossing daily, so if and when you go to the dentist, he doesn’t need to do much work other than check up and make sure everything is okay. Your back is the same. You should stretch it and take care of it every day, which means sitting up straight, not crossing your legs, not leaning on one hip or against walls. My chiropractor even gave me a quick 10 minute stretching checklist similar to this guy’s mobility video. I never did it.

But I’m going to do this tomorrow, before I breathe…

Wim Hof Method – Day 20

Day 20 has been a weird one. I took two cold showers at the gym before and after training. I spent a fair amount of time outside in shorts and a t-shirt while the temperature went from 40 to 50 and back. I waited until later in the day to do the breathing exercises and found that to be a mistake.

It is much easier to focus early in the morning on an empty stomach.

Much of what I’ve come to observe during all this sitting and stretching and breathing is how much it affects the digestive system. Many times during breathing I feel the need to burp. All this business with breathing out, sucking in, and engaging the diaphragm really does affect the gut. I guess that is the point, according to Yogi Nora, who I found while trying to understand the Nauli breathing technique.

While I hate her explanation for why there are benefits to this practice, I do understand that strengthening the diaphragm is an integral part of being able to control breathing. That said, breathing exercises, whether they are as intense as Yogi Nori’s or otherwise can disrupt the gut. I found myself ready to vomit on one of my training partners at jiu jitsu the other night. I blame it on my overemphasis of diaphragm flexing during exhalation while rolling. While there is some benefit to the connection of breathing and movement in yoga, I wonder as to the benefits of breathing during such a dynamic sport such as jiu jitsu. Maybe… Boxers exhale on the punch, weightlifting certainly forces you to hold your diaphragm and exhale at the finish. Maybe Kron is right.

At any rate, I started late and was not able to find a very good groove while breathing. I wasn’t getting the light headed feeling, the out of body euphoria or tingling or anything. Too fast? Too slow? I couldn’t figure out what I was doing wrong. So I decided to do an extra round and listen to Wim Hof instruct Joe Rogan.

This certainly helped. I was almost overtaken with the strong feelings tingling in my feet and hands. I had ringing in my ears and electric pulses moving down my shoulders. It was intense. I held my breath for two minutes, but felt like I could have gone longer. Wim seemed like he started Joe at a slow pace and then increases the speed toward the end. Wim is looking at his phone during this time. I assume he is running the inner fire app that I didn’t buy. I really started to think that this student needs a teacher. Maybe just a bit more practice listening to Wim and I’ll get the hang of it. 20 days is not a long time. If I am still this inconsistent at 90, I’ll start interviewing gurus.




Times : 0:30, 0:45, 1:15, 2:05

Physical: The posture and timing were off completely. The full stomach was not the best surface to be pressing against my diaphragm. Overall, it was pretty shitty.

Mental: I stayed calm during the shitty breathing. On the last rep while listening to Wim Hof instruct, I felt great. I had a rush of energy and euphoria. It completely changed my mood.

Notes: Don’t eat before . . .


The showers were pretty great. I got one before stepping on the mats just to cool off and energize myself. Even after a cold bike ride over to the gym in shorts, I felt fine jumping in the cold shower for a few minutes. It really got me breathing powerfully and gave me energy to start class. The class was solid and I got another cold shower after. The post class shower was blase as I just needed to get cleaned up. I did enjoy the cold and talked to some teammates about jumping in the lake once the temperatures start to dip.

Wim Hof Method – Day 19

Crazier shit has happened. I missed yesterday. Over the past month, I’d been looking for a new job. I have a ‘stage’ at one place but not a full-time role. Fortunately the stage has afforded me some great connections in and around the city, and with an hour’s notice yesterday, I found myself working with some very talented people. After a morning trip to the market, I raced home and threw on some deodorant (no cold shower) and jumped on my bike. I focused on breathing as I peddled the 3.6 miles to, what might be, a new place to work. It turned into a very long night. And I now have a job. It will be a place to learn from a lot of experienced people.

This morning I got up and, before coffee or breakfast, practiced breathing. I felt tired and distracted from having finished so late last night and from having skipped yesterday. But it wasn’t until I embraced the difficulty and just let go of the pressure I was putting on myself to practice that I was able to get into it. I told myself I’d stop at 3 rounds. After my third round, my times had been dropping. I was not feeling comfortable. I sat up in frustration and just slowed down. I started breathing again. I layed back down and took my time. I tried to focus on the feeling rather than trying to fight off my distractions. I was fully focused and was able to control and hold my breath much longer. It was almost like I forced myself to do it right. I don’t know. It was a weird practice but it finished on a good note.

One more thing. From training jiu jitsu I have listened to many of the great teachers. Kron Gracie is a young professional athlete and Gracie jiu jitsu fighter. He has learned a lot about breathing, meditation, and cold training from his father Rickson, who was a multi time world champion Vale Tudo fighter who competed in the Pride Fighting organization in Japan. I watched this video again last night.

The question about breathing comes at 7 minutes.

My times were 1:40, 1:30, 1:15, and then finally a comeback 2:15. All were completed with empty lungs.

Wim Hof Method – Day 17

I had to write this later than normal because things came up. I had some good conversations with a few different people regarding the direction of a few different things. It is important to be invested, but it is also important not to be over committed.

“Life is like riding a bicycle. To keep your balance you must keep moving.” Albert Einstein

I thought about balance today. Maybe my mind was more focused on moderation at the time that it came up. But ultimately, the concept of moderation is about balance. I read somewhere that there are three important aspects to your life that you must maintain. Relationships, work, and health. If, or I should say when, one of those three starts to take over, the others suffer. It is a zero sum game. We only have so much time to invest. There has to be a balance. We must obsess when we can dedicate time to something we love, but we must do so in moderation. I think that this rule, as with most rules, it can be applied at both a tiny and large scale. The small scale example that sparked my interest was directly related to the breathing practice.

Last night I watched more than a few videos instructing how to properly perform the Kundalini Yoga technique, breath of fire. While each teacher had their own way of explaining, all reinforced the importance of the exhale being equal to the inhale. If we exhale more breath than we inhale, the practice will not last more than a few seconds. They have to be balanced.




Times : 1:00, 1:00, 1:30, 2:00

Physical: I tried a number of different seated and lying positions to try and improve my breathing. It was difficult today. I find that most movements are performed better when the lungs are empty. Empty lungs seem to improve my movements.

Mental: I was a bit distracted by my physicalities and other outside pressures. I was present during the practice and enjoyed it. I knew I could not dwell, but did not feel rushed. I finished with more energy and in a better mood than I’d started.

Notes: Don’t go crazy.


The shower was good. It ended up being pretty mechanical. I didn’t find time to focus on the cold, the breathing, or sticking around longer than I needed to get the job done.

Wim Hof Method – Day 16

Saul Bellow said “…art has something to do with an arrest of attention in the midst of distraction.” I agree with him. This carries over into actual art as well. Even where lines of symmetry exists, the eye is drawn away to the point who breaks the perfect pattern.

Today’s practice was riddled with distraction. Maybe I underestimated my timing, other tasks I had scheduled, and ultimately distracted myself. Either way, distractions exist. And with any natural phenomenon, I welcome the opportunity to learn from them. Because of the distraction, I sat an extra 15 minutes and completed a fourth breathing practice cycle. My times reflected the inconsistency. In the end some adjustments were made, and I was able to reach a two minute breath hold with my lungs completely empty. In the end I’m more than happy with how it went and look forward to dealing with future distractions.

Even the shower was irregular. I misread the length of time on my music, which I had planned on giving me a sign to get out. I turned off the shower before taking a piss. I wondered if the shock of turning back on the cold water after standing there pondering whether to piss down the drain, get out dry off and piss, or turn back on the water would be worse than the initial shock felt upon entering. Turns out it wasn’t bad at all.

After that I felt like I should continue following the pattern of eraticism, so I went outside and shaved my head…




Times : 1:00, 1:00, 1:00, 2:00

Physical: I was really cramping and having issues with my feet falling asleep while seated. I tried laying down and going back to sitting. I did some yoga, but could not find the right spot. During the breathing I was great, but in between cycles when not focused the pain and discomfort caused me to have to move around and stretch quite often.

Mental: There were plenty of mental distractions from noises and alarms, issues with the music and the stopwatch. Through these minor hurdles I never really felt frustrated or upset. I was certainly more mentally focused on the last cycle and have remained very calm, confident, and positive since completing the practice today.

Notes: Believe in yourself, take cold showers, and practice deeper breathing.


The shower was good. I must have spent 7-8 minutes under the cold water. As I get used to it I am almost looking for the shock from the cold. It feels like I am chasing the cold water. I might jump in the lake soon.