Wim Hof Method
®
WHM
Instructor
“Cold builds mental, emotion, and physical resilience. It’s a potent activator of the sympathetic nervous system, it increases vasoconstriction, releases noradrenaline, activates brown fat and positively influences the immune system.”
What is the Wim Hof Method?
The Wim Hof Method is a holistic health and wellness technique developed by Wim Hof, also known as "The Iceman".
The method involves a combination of breathing exercises, cold exposure, and meditation. Overall, the Wim Hof Method is a simple but powerful approach to improving health and wellness.
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Dr. Maks Birikov is a Wim Hof Method Certified Instructor in Baltimore, Maryland.
Breathing Techniques
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The breathing exercises consist of deep inhalations and exhalations, which are intended to increase oxygen levels in the body and reduce stress. The breathing is followed by gradual exposure to cold, which can be achieved through cold showers or ice baths. This is intended to improve circulation and increase immune function.
Progressive Cold Exposure
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​Progressive cold exposure is a key component of the Wim Hof Method, which involves exposing the body to cold temperatures over time in order to build tolerance and increase overall health and wellness. This can be achieved through a variety of methods, including cold showers, ice baths, and outdoor cold exposure. By gradually exposing the body to cold temperatures, practitioners of the Wim Hof Method are able to train their bodies to adapt to stress and build greater resilience.
Meditation and Mindset
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​Meditation is also an important component of the Wim Hof Method. It is intended to help practitioners achieve a state of mindfulness and relaxation, which can improve mental clarity and reduce anxiety and depression.
Why The Wim Hof Method?
The Wim Hof Method produces positive health and wellness benefits that are undebatable.
The positive physiological, physical, and neurological changes have now been recognized in hundreds of studies, which have been published in medical journals in over a dozen languages. The Wim Hof method stimulates the sympathetic and parasympathetic nervous system using deliberate cold exposure fused with powerful breath work. This protocol provides extraordinary benefits:
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Creates a more robust immune system
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Increases norepinephrine by 530%
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Increased metabolic rate by 350%
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Increased dopamine by 250%
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Converts white fat (unhealthy fat) to brown fat (healthy fat)
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Improved sleep quality
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Improved constitution and mental fortitude
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Increased generation of mitochondria
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Increased production of growth hormone
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Increases EZ water volume
Please join me at my Baltimore Wim Hof Method Fundamentals Workshop to experience these incredible benefits, learn the story and history of the method, and transform yourself into a healthier, happier, and stronger person. CLICK HERE for upcoming workshops.
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Click Here to learn even more about the multitude of amazing benefits
that the Wim Hof Method provides.
WORKSHOP REVIEWS
Dr. Anna Romagnoli
​"This was a really wonderful and educational introduction to the Wim Hof method. I very much enjoyed the session, my interest is definitely piqued, and I cannot wait to read and learn more about the benefits of the method.
Maks created a welcoming, informative and collaborative learning environment. I highly recommend this introduction seminar for anyone interested in exploring breath work, cold plunging, or anyone searching for an experience to ground them in the present."
Alexandra Dull
"Maks was a fantastic & skilled instructor. I enjoyed learning about the method and Maks’ enthusiasm added to the joy. It was awesome to be breathing & plunging with other people. Excited for more of this!"
Evan Wiven
"It has only been a few days since Max's Wim Hof class but I've already started implementing the practice and methods into my daily life and am already feeling the benefits. Max is incredibly knowledgeable, passionate and empathetic. It is obvious he loves what he does and is excited to share his knowledge."
Alexandra Dull
"Maks is a talented and gifted instructor. His calm and knowledgeable demeanor set the tone for an amazing workshop that was enjoyed by all."
Jillian Yoffe
"Maks’ WHM class was inspiring and transformative. I am not an active person, and even doing breath work around others is so out of my comfort zone! Never mind being in a bathing suit, sitting in a tub of ice and doing something called horse stance…. Haha! I was so nervous this would be awkward and uncomfortable, but Maks made me feel seen and cared for, and so did the group."
Rob Satriano
I’m not a morning person, but Maks had sold me on the benefits of WHM so I got myself up for a 9AM class to see what the fuss was about! The presentation delivered complex information in a way people of all backgrounds could understand, with helpful visuals and examples to aid. While normally I’d be worried I’d get bored or not be able to understand, Maks’ presentation had my full attention and engagement the whole time. His enthusiasm for WHM is truly contagious, and I have now booked a month of weekly cold plunge sessions, which is something I never thought I’d do!
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If you’re curious or interested in WHM, and you can’t learn from Wim Hof himself, learn from Maks. It’s so worth it!
Lowell Sheets
"This was one of the most powerful physical and mental experiences of my life. I already trusted Maks implicitly. I played indoor soccer until I was 54 and recently, at 64 my knee was so painful I thought I might be unable to even walk in a few years. Just one session with Dr. Maks has my knee pain-free for the last 5 months! I'm still amazed. Now Maks' workshop introduced me to a whole new level of health and vitality. His explanation of the method, its history, and scientifically-proven results was thoroughly convincing. His belief and demeanor are both reassuring and relaxing. For the first time in my life I was able to hold my breath for over 2 minutes! At the last part of the workshop I volunteered to go first in the cold plunge, even after they dumped in 100lbs of ice. Overcoming that physical and mental challenge was such a rush. Can't wait to do it again, which is already scheduled for next week. :-) I'm a believer. Thanks Maks!"
Matthew Lim
"Maks was an expert-level physical therapist before his time with the WHM, and has continually elevated his practice time and time again. The knowledge, insight, and practical guidance he brought to my class was exceedingly effective and his energy and honesty was motivating and encouraging. We can all develop the mental and physical tools we need to make a real difference in our lives and in the lives of those around us. Maks helps me discover and develop those tools."
Brad Gayhardt
Maks was a great teacher!!
Jane Zeltser
Maks was an incredible instructor! He explained the theory and science behind the WHM in a way that was easy to understand and at the same time, mind-blowing! He was grounded yet motivating. He made me feel safe and comfortable. Trust was essential and he made it easy to trust his instruction. The space was clean, fresh and comforting. I loved the meditative breathing the most - he was adaptive to everyone’s different abilities. I couldn’t believe that I held my breath almost two minutes! When it came time for the plunge, I felt so ready that I volunteered to go first!! I did the full two minutes and felt on too of the world!! What an incredible first-time experience!! Can’t wait for the next!! Thank you Maks!
Victoria Kosmides
Max was fantastic! A great instructor who 'read the room',relayed the concepts wonderfully, and focused precisly on each of the students' needs. As a true newcomer, Max made me feel comfortable and confident at each step of the way..
Kelsea Guckin
Maks provided an incredible experience on all fronts! I am so excited to start my journey with the Wim Hof method because of him.
Angela Kersey
I can’t say enough good things about this experience. It truly changed my life. Maks is such a skilled and knowledgeable instructor. I never thought I would be able stand the cold for more than two seconds, but with maks’ calm presence and coaching I was able to last two minutes!! I will absolutely be returning to do it again!