Lying down, take a deep inhale through your mouth into your belly up to your chest and into your head, followed by a relaxed exhale. Repeat 30 times.

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Then full inhale, relaxed exhale, and hold for 60-90 seconds. Then breathe in, hold your breath for 10-15 seconds, relaxed exhale.

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Repeat for round 2 & 3.

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Each hold will get longer.

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Do this on an empty stomach, preferably in the morning before breakfast.

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(The full Wim Hof Method combines breathing exercises, cold exposure and meditation)