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Becoming the iceman pdf

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Buy Becoming the Iceman: Read Kindle Store Reviews - lesforgesdessalles.info Wim Hof's online course, it's currently included with his course as a PDF. I initially . Becoming the Iceman is a project inspired by Wim Hof and Justin Rosales to show the world that everyone is capable of controlling their body format: PDF. Identifierbecoming-the-iceman-pushing-past-perceived-limits-wim-hof. Identifier- arkark://t OcrABBYY FineReader Pages.

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Becoming the Iceman is a project inspired by Wim and Justin to show the world that anyone can adopt the ability to become an Iceman or. Wim Hof Becoming The Iceman Pushing Past Perceived Limits Genius_Foods lesforgesdessalles.info Genius Foods Max Lugavere Genius Foods. Becoming the Iceman eBook: Wim Hof, Justin Rosales: lesforgesdessalles.info: Kindle Store. Wim Hof's online course, it's currently included with his course as a PDF.

He swam around calmly for fifteen minutes. He was looking for a deeper spiritual understanding. Your arms and legs get less blood as their blood vessels contract. Wim offers a way in which anyone can access the wonderment of the instantaneous present. One of the best known arteries is the aorta. Wim suggested they walk bare-chested and in shorts.

Your body is smart enough to give priority to your heart and your other vital organs. But you can train your blood vessels by exposing them to the cold. When the body warms up again.

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T h e W ay of The Iceman Blood is transported from the intestines by the portal vein to the liver. Your arms and legs will start to tingle and you might feel a burning sensation. By exposing your body to the cold. If your blood vessels are open and working properly. At first. Your arms and legs get less blood as their blood vessels contract. T h e W ay of The Iceman their mood. You can achieve a lot if you build up your exposure slowly.

Hof can turn up his That is what happens when people get frostbite on their fingers and toes while climbing in the Himalayas or other high mountain ranges. His heart rate and blood pressure remain normal. In water. The skin will look as if it had been burnt. In ice water. According to Hopman. How is This Physically Possible? Research by Hopman et al. Cold Damage If you expose yourself to extreme cold for too long without training. After a while. Of course.

Your normal metabolic functions are also at risk: If they are not treated. Most people will start to shiver and shake to stay warm. He stays warm by controlling his autonomic nervous system with breathing exercises just before the cold exposure. There are two varieties of fat: It protects your organs.

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Beneath the skin. T h e W ay of The Iceman The main function of brown fat is warming up your body by burning fatty acids and glucose. After nine months. People who are overweight which is always excess white fat who train in the cold. Adults in Western societies have almost no brown fat left. Each year. It now appears that brown fat tissue can be activated by cold from Marken-Lichtenbeld et al. The lower the temperature.

Newborn babies have a lot of brown fat. The benefits of cold training are not just restricted to blood vessels and brown fat.

Brown fat releases energy directly. Plasma is mainly water with minerals. The great advantage of knowing about brown and white fat. They defend the body against infection from bacteria. But even without this knowledge. Research carried out by the Thrombosis Foundation Documen- tation Centre shows that people who take a cold shower daily also have more white corpuscles. Red corpuscles absorb oxygen in the lungs and transport it to the organs.

White corpuscles are a collective name for different cells. If we have an infection. Cold training can affect a lot of physical complaints including excess weight.

They are larger than red corpuscles and you have fewer of them. Platelets help heal wounds by ensuring that the blood stops flowing and a scab forms. The researchers explain the increase in white corpuscles by the activation of the immune system. That can encourage you to train yourself to withstand cold. The red corpuscle cells contain hemoglobin. There are three types of corpuscles: Egberts has a large and successful law firm. Everything changed. Many said that after showering.

During the challenge. So when he found Wim. But Egberts did not accept that there was nothing he could do. He had always been active and energetic. He never does anything half-way. The doctors who diagnosed the disease could do little for him.

Better than that. He was immediately curious and wanted to know more. The favorable effects of the cold training were enormous. Profile of Jack Egberts. For more of their experiences and the results of the study. He had been tired and listless for some time.

Geert Buijze of the Amsterdam Medical Centre. One initiator of the challenge was Dr. Wim Hof clearly experiences effects from exposure to extreme cold in combination with breathing exercises. Egberts hardly had any trouble from the Lyme disease. Control your breathing under the cold shower. Would you like to know how to achieve these benefits.

He persuaded his mother to take cold showers. He is still a down-to-earth Frisian and a well-read lawyer—rationality rules. They are not intended to encourage you to stop taking medication or end a course of treatment without first consulting your doctor.

Profiles like this will appear regularly in The Way of The Iceman. Egberts had a lot of reservations because it all seemed too good to be true.

Keep doing this for about a minute—taking a total of six to ten breaths. T h e W ay of The Iceman At first. The moment your breathing is under The trick is to breathe calmly again. Breathe in deeply and breathe out nice and slow.

Breathe in and breathe out slowly. As Egberts told the story. She has been taking medication for high blood pressure for years. Below are a few exercises for you to try out. Stay under the cold shower for a minute. Massage your arms and legs as the cold water goes over them. When you immerse parts of your body in cold water.

How can your hands become warm while they are in ice-cold water? It sounds crazy that your hands will feel warm from being in ice-cold water. But the pain will quickly decrease. If you find it difficult to set the shower to cold in one go. These hormones ensure that the vascular system continues to work automatically. You can also start by just holding your feet under the cold spray.

Put your hands in the cold water. Add some ice you can make ice by putting plastic containers filled with water in the freezer. If you are unable to relax with the breathing exercise. The cold might feel a little less intense. T h e W ay of The Iceman control. If your hands are not warm after two minutes. Half of them were curious and we had fascinating conversations about the cold.

T h e W ay of The Iceman Cold showers and a bowl of cold water with ice in it are excellent starter exercises. Others thought I was mentally ill and should be protected from myself. While I was writing this book. After that month. If they even let the princess—now the Queen—swim in the canal. Someone called the police and I had to explain why I was swimming in the canal. After I explained that I was writing this book about cold training. Many of my friends thought swimming in the canal was stupid and that the water was dirty.

This shows how new and unusual it all is. I became so enthusiastic about cold training that I went swimming in the Admiralengracht canal in Amsterdam in December during a light frost. We recommend that you try it for a month. In the winter. I got more and more reactions from people. After a few times. Breaths per minute. Even when they are sitting quietly in a chair.

We explained how cold can have a positive effect on your mood and your health. There is a good chance that you have become accustomed to breathing in a certain way—and that can be improved.

Is it bad if you breathe faster than that? A resting respiratory rate of between six and ten times a minute is enough. Many people breathe They can: People suffering from fatigue often look at the cyclists in the Tour de France in admiration and amazement. T h e W ay of The Iceman Breathing exercises are considered to have many benefits. If you breathe more than ten times a minute. Each breath begins as you start to breathe in and ends when you stop exhaling. Count how often you breathe in 60 seconds and you will know your respiratory rate at this moment.

Just by counting your breaths. Imagine sitting on a chair while you are breathing about 18 times a minute—you would be breathing as though you are running through the park. Buteyko thought he was dealing with an anxious asthma patient. If a rapid respiratory rate becomes normal for you. There is growing interest in correct breathing. Science is building a bridge between ancient meditation techniques and the much younger Western medicine.

T h e W ay of The Iceman weeks. People who are tired breathe too quickly all day and mostly have a resting heart rate of 70 beats per minute or higher. To his surprise. Buteyko was a Ukrainian doctor who studied medicine in Moscow. Breathing Techniques: Buteyko and Van der Poel There are many techniques for breathing besides meditation. He discovered the effect of breathing exercises on health on October 7. I have described the benefits of calm breathing earlier in. He had to diagnose a patient who was breathing heavily and who sometimes gasped for breath.

More and more doctors and psychologists recommend practicing breath work to relax. In that book. Irregular breathing is either breathing too fast or deeper than necessary. When a competitive cyclist rests.

There is growing scientific evidence of the benefits of breathing exercises and meditation. At the end of the s. With a lot of practice. He noticed that asthma patients could stop attacks by continuing to breathe calmly. Van der Poel developed equipment to measure breathing. He observed that he also breathed deeply and heavily. This knowledge was slow to filter through into regular medicine. The advantage of this equipment is that you can measure whether specific breathing exercises work or not.

For many years. He used this experience to start helping his patients to breathe more calmly and less deeply. Buteyko started looking for other links between breathing and health problems. If you breathe more calmly. The time was ripe to study the link between breathing and a wide variety of chemical processes in the body and several diseases from a scientific perspective.

Buteyko had his own laboratory fitted out with modern equipment. Excess carbon dioxide is transported in the opposite direction. So why are breathing exercises becoming so popular? To find out. Besides the exercises. During fitness activities. During a stress test. The lungs have a hierarchical structure and consist of two parts: Patients who could observe the measurements of their decreased heart rate were motivated to start doing the exercises.

Oxygen enters the lungs through the windpipe trachea. The bronchioles come out in the alveoli. That is very important to know. Because of yoga. Western doctors and ordinary people are now recommending and practicing the exercises. It passes through the main bronchus into smaller branches known as bronchioles. T h e W ay of The Iceman necessary. Oxygen and Carbon Dioxide A quick recap: You breathe oxygen in and carbon dioxide out.

Russian doctors. The ideal ratio of oxygen to carbon dioxide in the blood is 3: Oxygen is transferred to your bloodstream by your lungs and carried around your whole body. Our knowledge of breathing can be used and repurposed in various ways. Carbon dioxide is often incorrectly seen as waste—something that must be expelled from the body.

Someone with a resting heart rate of 60 beats per minute may have a pause of about a second between each beat. Heart rate variability or heart rate coherence is the variation in time between two successive heartbeats. If you breathe faster. T h e W ay of The Iceman Oxygen is important for releasing energy from nutrients.

Your heart and lungs are inextricably linked to each other. If you breathe differently. The second case is much better than the first. Because the two branches of the autonomic nervous system are always in equilibrium. In Healing Without Freud or Prozac. He also explores the link between heart rate variability and the autonomic nervous system. French psychiatrist David Servan- Schreiber writes extensively on the importance of good heart rate variability.

A healthy heart will beat faster at rest during inhalation than exhalation. He claims that people suffering from depression. Servan-Schreiber describes how he no longer helps people with anxiety disorders and depression solely with medication. This heart rate variability is perfectly healthy. Servan-Schreiber backs up these bold claims with a whole series of scientific studies. Healing Without Freud or Prozac. T h e W ay of The Iceman Contrary to what most people think.

That change is why the interval between two successive heartbeats is never identical. He writes: In his bestseller. You will breathe faster. The parasympathetic nervous system regulates everything relating to recovery: Pieter Langendijk and Agnes van Enkhuizen described the influence of the parasympathetic nervous system on our health.

The sympathetic nervous system is associated with everything to do with action.

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In their ! The graphs on the next page show how breathing influences your heart rate variability. It is also clear that breathing exercises can activate your parasympathetic system.

For the record. The results show a direct correlation between decreased activity of the parasympathetic nervous system and physical health problems. If it dominates. The plus signs show heart rate. Each time the line goes up then Too rapid breathing down again is one breathing cycle. Calm breathing heart rate 80 60 40 0 10 20 30 40 50 60 seconds Her respiratory rate is automatically much lower.

As these graphs clearly show.


Her respiratory rate is heart 60 80 22 and 60 her average heart rate is 61 bpm. This graph shows the breathing of a year- 80 old woman. To 0 10 20 30 40 50 60 further seconds illustrate that. Her heart rate is nice and heart 40 0 10 20 30 40 50 60 low. She now breathes only seven times a minute. The Calmheartbeats vertical axis indicates breathing per minute and the horizontal raterate axis is time in seconds. Her respiratory rate falls sharply. T h e W ay of The Iceman Too rapid breathing heart rate 80 60 40 0 10 20 30 40 50 60 seconds The wavy line is your breathing.

Do the breathing exercises described in this chapter and see what happens. The pain is similar to the feeling in your leg muscles after running for a long distance.

We will explain five of them: If you continually breathe more rapidly than necessary.

Pdf becoming the iceman

If you have a clear picture of your heart rate variability. Pain in the shoulders or neck 2. T h e W ay of The Iceman Focused breathing exercises are a very good way to improve your heart rate variability. Intestinal problems 4. If you rest. Agitation 3. Sit down. The cheapest heart rate monitors are a good start. If your heart rate varies with your breathing. Tiring quickly 5. Heart palpitations These problems are all related to breathing in different ways. You can still do a lot on your own by concentrating on your heart rate.

Breathing and Health Problems Breathing incorrectly can cause a whole range of health problems. That is a smart response by your body. These problems can be very inconvenient. We have fewer reserves of glucose than of low-energy fats. Roughly speaking. Many people with incorrect breathing patterns feel bloated.

Your heart tries to compensate for this by pumping blood through your body as quickly as possible. If you breathe too fast. You will produce too much adrenaline and that will make you feel agitated and restless. Besides these two stress-related disorders. The more serious a psychiatric problem is. This diagnosis is no longer used since there is no direct causal link between hyperventilation and panic attacks. The most common of these is panic disorder.

An important point in this discussion is to consider how hyperventilation may be defined. Stress only appears explicitly in two diagnoses: This means by definition. In very clear-cut cases. Both disorders can only be diagnosed as such if the patient has had a traumatic experience. Although stress is a factor in most psychological problems.

Such events can lead to stress and psychological problems and can affect the breathing in the short term or more permanently. Breathing too fast is a sign of stress—and. Rapid breathing also plays a significant role in many as yet unexplained physical complaints that affect more and more people.

As far as we know. Why do so many of us breathe incorrectly? Breathing calmly should be as automatic as many of our other bodily functions. Our body temperature is always Cognitive therapy only works for people of average or higher intelligence.

When panic signals occur. Breathing and relaxation exercises have been widely researched and have been found to be effective for anxiety disorders. Our short detour into psychiatry was to emphasize the importance of breathing for treating a wide range of health problems—and to show that there are other exercises besides the WHM breathing exercises that can be used for relaxation.

Applied relaxation can be used to help someone recognize the early signals of panic and gain control through relaxation exercises. T h e W ay of The Iceman difference. One way the resulting agitation manifests itself is in more rapid breathing. The limbic system is found in this part of the brain. We make an average of 2. Breathing and the Brain The neocortex is the part of the brain that distinguishes humans from other animals.

But you can also use the neocortex to slow down your breathing. We use it to analyze and calculate. Our blood pressure. An over-stimulated neocortex can make us breathe faster. The neocortex also filters external stimuli. T h e W ay of The Iceman calmly as a matter of course—especially if it is healthier for us?

It seems that excessive stimulation. A layer deeper is the reptilian brain. Research has shown that today we are exposed to as many external stimuli in one day as someone living in the Middle Ages encountered during a lifetime.

Here are two breathing exercises that are good for relaxation: Vajrayana is a religion that probably emerged around the fourth century AD. So far. Vajrayana works from a cause and effect perspective.

T h e W ay of The Iceman You can easily prolong your breath by holding back so that your cheeks puff out a little as you breathe out. It is good to relax by practicing these breathing exercises for two minutes before you start doing the WHM exercises. Tummo is a form of meditation with its roots in the Indian Vajrayana tradition.

Hof emphasizes that this does not necessitate or imply faith in a higher power—rather. It is hard work to keep your attention focused while doing the exercises properly. The WHM exercises are completely different and serve a different purpose—which will be explained later.

The aim is to transform every experience into fearless wisdom. They are designed to enable you to control your mind and body. He learned everything from nature. It is about experiencing. They discovered that the nuns could generate extra body heat. Because they focus on experience and not on faith. It involves breathing in deeply and breathing out slowly.

With their bodies. While breathing. Do it under supervision the first time. Wim Hof did not study Tummo directly. And what most appeals to him is the idea that Vajrayana is a religion based on experience.

Every proposition can ultimately be checked against your own experience. Pineal gland T h e W ay of The Iceman — Breathe at a pace and rhythm that feel most comfortable — Repeat this 30 times — The last time.

The pineal gland epiphysis cerebri is very important for determining our state of mind. Pineal Gland After these breathing exercises. By breathing more deeply and consciously. The CO2 concentration in your blood will decrease and your blood vessels will contract. Our hypothesis is—that through the WHM breathing exercises—much more oxygen enters the pineal gland. By breathing in deeply and out slowly. More oxygen in the mitochondria generates more energy. Repeat this exercise until you feel tingling.

It produces melatonin. This leads to aerobic dissimilation in the cell. This is likely from the mitochondrial activity in the brain cells releasing chemicals in the pituitary and pineal glands. Waste substances are expelled and the oxygen has more room to penetrate deeper into the cell. Holding your breath after exhaling leads to a parasympathetic reaction in other words.

By not fully breathing out. That explains why the exercises work so well in combating jetlag. After doing that 30 times. T h e W ay of The Iceman Breathe in deeply. When you hold your breath after breathing out. It is good if your retention time the time between breathing out and back in again gets longer. T h e W ay of The Iceman Interestingly. It is a way to determine if the method is working. Breath Retention You can check whether your body changes during the breathing exercises by measuring how long you can hold your breath.

Check how long you can hold your breath before doing the exercises. You will notice that you can hold your breath longer and longer. Those two minutes seem to last forever. It is simply an overwhelming enthusiasm that seems to come from the depths of his soul. His enthusiasm and experience will encourage you to get started with his method. But to properly put these two components into practice.

And daily breathing exercises are quite a task. Especially at first. Where will you find the time? And the motivation? A day with Wim Hof will give you motivation enough.

Commitment T he cold training and breathing exercises are two major components of the Wim Hof Method. This has nothing to do with behavior-changing approaches like neuro-linguistic programming NLP. To help motivate you to take cold showers and give the breathing exercises a try.

Physical Training— or Training the Commitment? People who prepare for marathons in normal temperatures usually have training programs and gradually build up their running distances. He ran a marathon above the Arctic Circle. Hof prepared by doing extra breathing exercises and cold training.

Hof took on this challenge in T h e W ay of The Iceman Running a Marathon Bare-Chested Above the Arctic Circle Wim Hof underwent an extreme challenge to demonstrate how making a commitment and controlling your mind are more important than physical training. He knew that a lot is possible. His preparation training and the marathon in Finland were filmed by Firecrackerfilms. To get accustomed to even more extreme conditions. He did this to test his knowledge of his body.

He practiced his breathing techniques and grew The documentary was later shown on the television program. He just trained with the cold and his thoughts. This was the most difficult test he had ever undertaken. His legs felt heavy. He felt that it was practically impossible to do that for hours on end in such conditions. But Hof kept going.

Hof had accomplished the impossible: She was worried because the situation could become very dangerous. He was clearly tired and suffering from the cold. Glyn David. After running for two hours. In Finland Hof went to Finland six days before the marathon. It was cold. Hof felt good and decided he was ready for the challenge. After the training sessions. His second wife. Hof was constantly balancing on a fine thread.

At that point. If he ran too slowly. During the marathon. Breathing is extremely difficult at such temperatures and running makes you breathe more deeply. After 5 hours and 25 minutes. T h e W ay of The Iceman increasingly confident that he could take on the challenge. If he ran too fast. The day before the marathon. They also had no climbing experience. Geert Buijze of the Amsterdam Medical Centre wanted to accompany the expedition in a personal capacity to help the group.

As if climbing to the top of At the last moment. Hof was resolute that this group was capable of reaching the top by focusing on their breathing and because they had prepared with cold training.

Kilimanjaro is a 5. Well-trained climbers can get to the top in six days. With this expedition. But he refuses to believe that and to prove it years later.

To make the challenge even greater. The local guides thought the whole thing was a bad idea. The date was set for January Hof wanted to show that we are all capable of doing much more than most people think is even possible.

Mount Kilimanjaro Hof decided he would climb Mount Kilimanjaro with a group of people. Hof wanted to climb Kilimanjaro in 48 hours with a group of 26 people. When the group arrived at Horombo Hut—a small huddle of climbing huts at an altitude of 3. It was extra special since the group had no climbing experience. Breathing and cold training were the secrets. Wim suggested they walk bare-chested and in shorts. Several newspapers carried stories about the triumph. The feat attracted the attention of the media.

Hof and Buijze found themselves sitting at the table on Pauw en Witteman. The fact that such a large group had reached the top was an achievement in itself. He gave instructions to his mixed bunch of companions. They had to keep breathing in deeply. Twenty-four of the 26 reached Uhuru Peak. T h e W ay of The Iceman Kilimanjaro in 48 hours with 26 people. To combat altitude sickness.

Each partner had to watch out for each other—and in particular. When they reached the top within 48 hours. Commitment to the feat was of course an important factor. And although the group had no climbing experience. They all walked to the summit. Mark Bos prostate cancer. They made that clear time and again. T h e W ay of The Iceman How was something like this possible? Hof is convinced of the power of his breathing exercises.

This idea proves to be an important component of the commitment.


The members of the group who were suffering with diseases included Anna Chojnacka MS. All of these people knew they were ill. It also involves more. The group chose safety over their egos.

We are not going to examine all these changes. Hof wanted to show people that they can accomplish much more than they might imagine. The interviews conducted for this book showed that people who did cold training and breathing exercises. The WHM exercises worked well—15 of the 19 participants succeeded in completing the climb bare-chested.

Hof returned to Kilimanjaro with a new group. They slept better. The group did not climb all the way to Uhuru Peak. The main message of these articles is that walking barefoot strengthens the muscles in the foot—muscles that are hardly used when you wear shoes—and increases your bone mass. We also walk differently on our bare feet. Studies where the change happened too quickly reported an increased risk of foot injury. After ten interviews.

Setting your feet down lightly can feel very pleasant and comfortable. This worked well in the study. Many people consider walking barefoot to be healthy. Once you start looking for it. The feet contain It explains why walking barefoot is so sensitive. Robbins and Hanna suggested that this change must have been caused by the enhanced activation of the foot muscles.

The Earth is negatively charged while the air is full of positive ions. The quantity of positive ions has greatly increased in recent years with the widespread use of radios. Walking barefoot puts you in direct contact with the earth. Too many positive ions can disrupt the balance between positive and negative. He discovered the positive health effects of earthing. Can you counteract the surplus of positive electrons by being in contact with the Earth?

The contact is partly thwarted by thick rubber soles. Clinton Ober.

His book Oersterk. He described his experiences that day as exceptional. After only a few exercises. The ice bath felt good. What has changed permanently for him is walking barefoot much more often. Diet Many people who start applying the Wim Hof Method also start eating differently.

His body turned red immediately. He said he still does the breathing exercises and looks forward to the snow in winter so that he can go barefoot outside.

De Leth has a favorite quote. Where is the knowledge we have lost in information? Jack is the lawyer from Leeuwaarden who we mentioned earlier in the chapter about cold Several months after the workshop.

He did the breathing exercises and sat in a bath of ice cubes. One of his pet topics is eating less sugar. De Leth came across Wim Hof. He only eats in the evenings. The results were astounding. They are hardly ever overweight and rarely suffer from cardiovascular disease. The fast-5 diet was re discovered by Bert Herring.

Herring felt that people are not made to eat all day. Egberts discovered a dietary philosophy very similar to the way Hof eats. Since we are also large mammals. He shed the pounds. He discovered that it is not only important what we eat.

Herring saw muscles appearing in places where he only knew of their existence because of his anatomical knowledge. He felt much more energetic and He learned more about diseases of prosperity and their causes. Just to be clear. He wanted to get rid of his excess weight.

He re-read his old textbooks. We will examine his detective work more closely here. T h e W ay of The Iceman training. Wim does not encourage people to actively adopt this way of eating. What Hof and Jack Egberts do can be summed up very simply: Eat during a five-hour period each day.

He talked to his wife Judi— also a doctor and a few pounds too heavy—about it. For a month. As a doctor. In the book. She was also pleasantly surprised at the effects. That is why it is important to mainly eat food with a high nutritional value. In the next chapter. Herring recommends a combination of vegetables. November 22, Language: Wim is a very interesting man, no doubt about it. But this book is irritating on so many levels.

The pioneer here is Wim, not Justin and his ego and lack of self awareness. Every chapter about Justin is pretty annoying. I skipped those chapters. I have been following Wim Hof since he first appeared on the Discovery Channel. It was a television special displaying his ability to withstand ice cold temperatures. His ability immediately provoked my curiosity. The book "Becoming the Iceman" is not only incredibly inspiring but reiterates that anyone can gain the knowledge and skills Wim has obtained.

The final method is explained in detail at the end. I believe the stories and information will change our lives and health for the better. I highly recommend this book even if you are skeptical regarding human potential. At the very least it will open your mind to a new and different perspective.