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WIM HOF METHOD / Tim van der Vliet & Rob Koning / In English



INSTRUCTORS: Rob Koning and Tim van der Vliet

During this retreat the instructors will take you into the Wim Hof Method. The Wim Hof Method is named after Wim Hof, a.k.a. The Iceman. Wim’s method for mastering the mind-body connection is being studied by scientific institutions around the world. The Wim Hof Method consists of 3 pillars: a breathing technique, mindset training and cold exposure. After this workshop you will be able to practice the method yourself!

NB! The advanced workshop is not about pushing the limits but getting a deeper understanding of how your body regulates temperature. Shorter and less intensive cold sessions are advised but with more attention. Everyone can participate to their own ability and level of comfort. No pressure, just fun day of new experiences and learning. If you have any health conditions or concerns please contact us beforehand and/or check with your doctor.

At this Wim Hof retreat you will experience the breathing exercises, mindset/focus training and optional cold exposure. This is a highly transformational experience. The goal to give you tools to positively influence your autoimmune system, improve your energy level, get your body strong and flexible and get more focus. This awareness improves the balance between body and mind. Every participant will also receive various tools to help them with the journey afterwards. Get inspired and learn new things during this intense weekend.  

You will experience a range of powerful and relaxing breathing techniques and their different purposes. Breathing techniques include:

  • Nose vs mouth breathing

  • Belly breathing vs chest breathing

  • Buteyko

  • Pranayama (several)

  • Several Wim Hof Method Breathing techniques

  • Advanced Breathing Techniques

  • Transformational Breath®

Apart from experiencing the different breathing methods I share the science and physiology of the different breathing methods and the differences and how you can use the techniques in your daily life. Results you can expect:

  • Techniques to calm your mind

  • Clean up blockages in your body

  • A way to influence your autonomic nerve system and your hormonal system

  • Improved health

  • Sharpness and focus (at work)

  • Deep relaxation

  • Increase energy instantly



17.00–17.30 Arrival and accommodation
17.30–20.00 Intro and welcome and how to integrate this retreat  The weekend begins with an introduction and the overall view of how you can integrate this retreat into your daily life.

Apart from cold training and breathing techniques Wim Hof Method promotes a lifestyle that allows for almost anything while staying healthy, fit with a flow of happy hormones daily. It costs you about 10 minutes a day. You don’t have to go to the gym unless you really want to. This lifestyle, called Body Zen, is a way to optimize your physical and mental performance and wellbeing. Dropping (or gaining) weight is just a positive side effect of Body Zen. If you learn to use your body properly you will become more energetic, happier and healthier. Body Zen is a simple and effective way to change your metabolism and for some even to physically even become younger in time.

 20.00–21.15. Manor's dinner time



 08.15–09.15. Manor's breakfast

09.30-13.00  Wim Hof Breath and DMT breath(with possible breaks)

13.00-14.30 Lunch break and time for short walk or rest 

14.30-16.30 Pranayama and Transformational Breath®
16.30-17.00 A short break

17.00-17.45 Sharing, questions & answers

17.45-18.30 Free time

18.30-20.00 Delicious vegetarian Villa Mandala dinner

20.00-21.30 Manor's sauna


 08.15–09.15. Manor's breakfast

9.30–10.30. Benchmarks, theory Wim Hof Method

You will learn how to optimize breathing mechanics and general breathing pattern and practice meditation and breathing to improve focus

10:30 -12:00 Wim Hof Breathing Session 

12.00–13.00 1st ice bath session. You will learn to control the stress response, to know how to use cold as ultimate mental training tool, and also to understand how to use gradual cold exposure to increase cold tolerance.

13.00–14.00 Manor's lunch

14.00–15.00 Advanced Breathing session. You will understand how to use breathing to achieve deep meditative states, and to work with the breath to achieve a transformation of the mind

15.00–15.45 2nd ice bath session. During this session you will receive a deeper understanding of the thermoregulation and generating heat using brown fat activation.

15.45-16.00 Closure

At this stage you already have the basic understanding of the breathing physiology. 


To get the most out of this workshop you should regularly practice the basic WHM breathing exercise. You also have some experience in cold exposure by taking showers in advance of the retreat. If you would like to make the most out of the two ice bath sessions you should regularly expose yourself to the cold. It’s not about how long you can stay under a cold shower but being aware how your body is reacting to the changes in temperature. 


 - be able to influence your autoimmune system

- energetic throughout the day

- sharpness and focus for better performance

- cope with stress better

- easier to deal with challenges and fear

- improves health and strengthens resilience

- improved performance in sports

- better recovery after exercise


Easy clothing, bathing suit, large towel, flip-flops, warm clothes, hat, gloves.


- are pregnant,

- suffer from epilepsy,

- have Raynaud second degree

- suffer from extreme cardiovascular illnesses or heart attack risk

- have a very high blood pressure


Tim van der Vliet

Tim van der Vliet is a teacher, Hay House author, runs the option desk at a hedge fund and is a father of 4 children. Apart from a healthy lifestyle he has learned how breathing properly helps him feel calmer, be healthier and cope with stress better. And even that he can influence his auto immune system and alkalize his blood through light exercise and breathing. This comes in handy in his busy, but no stress, lifestyle. Tim has been trained personally by the world famous Wim Hof (aka 'The Iceman') whose techniques for mastering the mind-body connection are being studied by scientific institutions around the world. Tim is best described as a “Freedom Teacher”. Wherever you are in your path, it is always possible to attain some kind of freedom. Being free may be the ultimate goal in live. 

Rob Koning

With his family Rob lives on an old cargo freighter in the centre of Amsterdam, which enables him to swim in open water every day of the year, first thing after waking up. He is known as Mr. Breath and aside breathing as a specialty, he loves the combination with challenging the cold and other techniques to improve the connection with the body.

In his practice Mr. Breath he facilitates breath sessions for people with mainly stress-related issues, to help them to (re)connect with their body. 

With simple, effective techniques, he invites people to discover their limitless inner strength. Rob was trained personally by Wim Hof in The Wim Hof Method and is grateful to accompany people to live up to their full potential and live a strong, healthy and happy life! 


Book your Spot

Our reservation system is coded in Finnish language. If you want to book yourself a spot, please fill in the form under the following buttons with the help of this Finnish-English dictionary:

Yritys -> Company

Etunimi -> First name

Sukunimi -> Surname

Katuosoite -> Street Address

Postinumero -> Postal Code (number)

Postitoimipaikka -> City

Sähköposti -> E-mail

Gsm-numero -> Phone number

Syntymäaika -> Date of Birth

Into the empty boxes under these questions you can write extra information such as your travel company, possible physical limitations, allergies and diets.

Remember to tick the squared boxes - they are a waiver of liability in Finnish and ask you to take full responsibility of your health when participating on this retreat. By ticking the boxes you assure that you, your heirs or legal representatives forever release, waive, discharge and covenant not to sue the instructor(s) or the Villa Mandala (or it’s staff) for any injury or other unexpected outcome caused by my voluntary participation in this retreat.

Earlier Event: October 11
Hengähdyshetkiä Silence REMIX