A Simple Routine to Boost Energy, Immunity & Mental Clarity

Let me tell you about one of my absolute favorite ways to start the day—one that leaves me feeling energized, focused, and ready to take on whatever comes my way.

It’s simple, free, and doesn’t take long:
3–4 rounds of Wim Hof breathing, followed by a 2-minute cold shower (at the end of my regular warm shower). I know, I know… you might be thinking, “There’s no way I could ever do that. Cold showers? Brrrr!” But trust me—it’s a total game-changer.

Why I Started This Routine

Like many of you, I used to wake up feeling groggy. Even after a full night’s sleep, I still needed a couple cups of coffee just to feel alert. But once I added this breathing and cold exposure combo into my routine, everything changed. I felt clearer, calmer, more energized—and most importantly, more resilient both mentally and physically.

Now, on the days I skip it? I really feel the difference. I drag, I lose focus more easily, and I crave more caffeine and sugar to get through the day. It’s amazing how such a simple practice can have such a big impact.

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What is Wim Hof Breathing?

Wim Hof breathing is a type of intentional breathwork that involves taking 30–40 deep breaths, then holding your breath after exhale for a set period of time. It’s repeated for 3–4 rounds.

This technique:

• Increases oxygen levels
• Stimulates the nervous system
• Can create a sense of euphoria and calm
• Helps train your body to handle stress more effectively

You can find guided sessions on YouTube or in the Wim Hof app—perfect if you’re new to breathwork.

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Why Cold Showers?

Cold exposure is another powerful tool. That last 2-minute blast of cold water might feel intense at first, but over time, your body adjusts—and you’ll start to crave it.

Benefits include:

• Increased circulation
• Reduced inflammation
• Improved immune function
• Faster recovery post-workout
• Improved mood + alertness
• Better sleep and reduced stress

It also builds mental toughness. You start your day doing something hard—and that sets the tone for everything else.

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How to Get Started

You don’t have to go all in on day one! Here’s how to ease in:

1. Start with the breathing. Do 1 round, then build to 3–4 rounds over time. Always sit or lie down while doing breathwork—never do it in water or while driving.

3. Stay consistent. Try it for a week and track how you feel. Most people notice a difference within a few days.

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The Bottom Line

This powerful combination of breathwork and cold exposure helps you start your day on the offense—not defense. Instead of relying on caffeine or pushing through grogginess, you’re giving your body what it truly needs: oxygen, circulation, stress resilience, and a natural energy boost.

Your mornings can feel so much better—and so can the rest of your day.