Secrets of the Icewomen: How Breath & Cold Can Transform Your Stress, Resilience & Hormones | Laura Hof
High Performance Health
Embracing Cold: Breath Work and Resilience
This chapter examines the benefits of breath work and cold exposure, particularly focusing on ice baths for stress resilience and overall wellness. It highlights the importance of personal routines, the physiological adaptations to cold training, and the unique responses of women to cold exposure. The discussion also explores the connection between cold exposure and hormonal balance, emphasizing techniques like the Wim Hof Method for improving health outcomes.
Angela talks to the amazing Laura Hof, about the transformative power of cold exposure and the Wim Hof Method, exploring how these practices can enhance mental resilience and emotional regulation.
Laura shares her extensive experience in guiding individuals through the challenges of cold exposure, emphasising its role as a metaphor for overcoming life's stressors, and highlights the physiological and psychological benefits of ice baths and breathing techniques, including improved stress response, emotional regulation, and even pain relief.
“In the interview Laura references a 2024 study of 1114 women. The statistics are -
The majority of women with symptoms swam specifically to reduce these symptoms (56.4% for period and 63.3% for perimenopause symptoms.)
Of the women using cold water swimming to reduce their symptoms, 85.8% said it alleviated the symptoms due to mental benefits and 92.6% due to physical benefits of the cold as the reason for the reduction of symptoms “
KEY TAKEAWAYS
- Ice Baths as Stress Training: How you handle cold reflects how you handle stress in life.
- Breathwork for Resilience: Wim Hof breathing reduces stress response and increases mental clarity.
- Cold Exposure & Emotional Regulation: Helps build emotional stability and resilience, especially for high achievers.
- Women & Cold Therapy: Cold exposure can alleviate menopause symptoms and improve hormone balance.
- Daily Breathwork Benefits: Enhances mood, reduces anxiety, and stabilizes the nervous system.
- Cold Therapy & Hormonal Health: Supports insulin sensitivity, lowers inflammation, and balances stress hormones.
- Ice Bath Best Practices: Start small, gradually increase, and use breathwork for optimal results.
TIMESTAMPS & KEY TOPICS:
0:42 – Introduction to cold therapy and breathwork benefits
3:33 – Ice baths train resilience and stress management
7:18 – Women’s brains are more stress-sensitive
9:22 – Wim Hof breathing instantly reduces stress
11:35 – Breathwork helps regulate the nervous system
13:49 – Daily stress and emotional resilience training
18:00 – Cold exposure enhances mental clarity
28:52 – Mental benefits of daily cold showers
32:22 – Breathwork helps reprogram limiting beliefs
43:14 – Ideal frequency and duration of ice baths
48:10 – How to train your body to tolerate cold
52:29 – Cold exposure’s benefits for menopause
59:37 – Cold therapy reduces stress-related inflammation
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ABOUT THE GUEST
Laura Hof, also known as "The Icewoman," is an accomplished wellness expert, speaker, and author, renowned for her expertise in breathwork, cold therapy, and holistic health. She is a Holistic Therapist, and a certified Wim Hof Method (WHM) instructor, following the practices pioneered by her father, Wim Hof, "The Iceman."
Laura co-founded the Icewomen Community, a global nature-dipping community led by women. She is also a holistic therapist, investor, businesswoman, and facilitator, moving between Asia and Europe to organize various activities and work as coach, co-facilitator in workshops, retreats and events.
Secrets of the Icewomen releasing 29 April 2025, pre order here
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
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