
English: 
- I'm a normal guy, a simple guy,
but I'm going to change the world.
I lost my wife in 95,
was alone with four children, no money.
The only thing that I found
relief in was in cold water
and breathing exercises.
I'm a messenger, by the way.
I'm a man on a mission.
And I don't stop until
we have no war anymore,
no disease and no depression.
Yes.
(clapping)
(upbeat music)
- What's up Believe Nation.
I am at the Evergreen Brickworks
here in Toronto, Canada.
I'm about to go do Wim
Hof's full day seminar
on breathing and ice baths.
I'm excited and I'm nervous for it.
We're going to hopefully have a
chance to talk to Wim as well,

Chinese: 
我只是個普通人，一個簡單的人，
但我將要改變這世界。
95年的時候我失去了妻子，
我沒有錢，帶著四個孩子。
我唯一感覺可以得到緩解就是在凍水裡
和做呼吸練習。
順帶一提，我是個信使。
我是一個有任務的人。
而我不會停止，直至我們再沒有戰爭，
沒有疾病，沒有抑鬱
對
 
 
最近怎樣呢 #BELIEVE-NATION
我現在加拿大，多倫多的長青磚場。
我差不多要參與 Wim Hof 的全日研討會
是關於呼吸和沖冰水浴的。
我很興奮而且我亦為此感到緊張。
我們亦希望有機會與 Wim 交談

English: 
and learn about his story.
It's May 20 when I'm recording this,
my birthday, and so we're
going to see what Wim
has to offer and hopefully
have fun in the cold bath.
(peaceful music)
- Nice to meet you.
Nice to meet you.
Hello.
- [Man] We are ready for a great day.
That's the ice pool.
- [Wim] That's the ice pool.
That's the pool.
- Wow.
- [Wim] It's just getting going.
Get everyone.

Chinese: 
和了解他的故事。
當我錄製這片段時是是5月20日，
是我的生日，所以我們想看看Wim有甚麼...
...可以提供並希望我們在冷水浴中玩得開心。
 
- 很高興見到你。
很高興見到你。
你好。
- [男人] 我們準備好過美好的一天了。
那是冰池啊。
- [Wim] 對，那是冰池。
就是這個池。
- 哇。
-[Wim] 正在準備中。
叫所有人。

Chinese: 
我喜歡啊。
- 對，對。
讓我們來講一個好故事吧。
- 我們生活在這個世界，這裡有著
各種假醫生和假的替代醫藥項目
你可以報名參加，但歷史上很少可以見到
有人真的可以展示出真正的奇蹟
而又有真實的證據來支持他們。
Wim Hof一次又一次違反邏輯
並一直在科學的審查之下。
他擁有多項世界紀錄
能夠浸在冰中將近兩小時
而他的核心體溫不會改變。
他只穿一條短褲便攀登珠穆朗瑪峰，
並在沙漠裡跑馬拉松而不用喝水。
他甚至在實驗室環境中得到證實
他可以用自己思想上的力量來抵禦疾病。
但他並不是天生的怪物。

English: 
- I love it.
- Yes, yes.
Let's make it a good story.
- We live in a world
where there's all kinds
of false healers and fake
alternative medicine programs
you can sign up for, it's
a rare moment in history
when someone comes along who
can perform real miracles
with real evidence to back them up.
Wim Hof has defied logic
time and time again
and always under scientific scrutiny.
He holds the world record for being able
to be submerged in ice
for almost two hours
without his core body
temperature changing.
He's climbed Mount Everest in
nothing but a pair of shorts,
and run a marathon in the desert
without drinking any water.
He's even proven in a laboratory setting
that he can withstand illnesses
using the power of his mind.
But he's not a freak of nature.

Chinese: 
據 Wim 說，任何人都可以做到他能做的事。
他們只需要學習他的方法，
就是 Wim Hof method。
採用集合了冷浸，呼吸技巧，
再加上精神集中，任何人都可以完成
這些以前被認為是不可能的壯舉。
- 在我們正式開始之前，
我想告訴你我是如何找到你的
我以前總是會生病的，總是生病，
- 啊。 - 總是生病，
我一直相信如果你生病了，
不要靠近我，因為我將會被傳染而生病。
所以在我的團隊中，如果有人生病了，
例如，留在家裡，不要來找我，你會生病。
然後在一月的時候，我病得很嚴重，
五天，只是不斷打嗝，不斷地，
打嗝，打嗝，然後我決定
我永遠不要再生病，
我要想出一種永不生病的方法，
然後我偶然發現了你的工作
和你正在做什麼，然後我決定要試一試。
從那以後，一月份之後我就沒有再生病。
- 啊哈，嘿，對，伙計。  - 到5月20日。
幹得好伙計，幹得好，幹得好。
這很酷。

English: 
According to Wim, anyone
can do what he can do.
They just have to learn his method,
the Wim Hof method.
Using a combination of cold
immersion, breathing techniques,
and mental focus, anyone
can accomplish feats
that were previously
thought to be impossible.
- So before getting into it,
I want to tell you how I found you.
So, I used to always get sick, always.
- Ah.
- I was always,
and I always believed
that if you were sick,
don't come close to me,
'cause I'm going to get sick.
So on my team, if people were sick,
like, stay home, don't come to
me, you're going to get sick.
Then in January I got really, really sick,
five days, just straight
hiccups, constantly,
hiccups, hiccups, and then I decided
I'm never going to get sick again,
and I had to figure out
a way never to get sick,
and then I stumbled across your work
and what you were doing, said,
I'm going to give it a shot.
And since then, I haven't
gotten sick since January.
- Aha, hey, right on, man.
- To May 20th.
- Way to go man, way to go, way to go.
That's cool.
(laughing)

Chinese: 
 
 
你好啊，是啊，
請解釋一下你的任務。
你為什麼做這些，為什麼這對你很重要，
這不僅僅是為了創下世界紀錄，
但你為什麼這樣做？
- 是的，正如我所說的，我在大自然裡
做了很多事情，因為我從內在，從靈魂本身感受到
這種我們和大自然之間的切斷，
靈魂無法向你表達，但你可以在世界上看到
充滿了抑鬱症和自身免疫性疾病，
癌症，所有那些事情，焦慮，但沒有人知道
實際上，這是因為我們與大自然失去了連結。
所以造成了我有一種奇怪的感覺，
我不知道那是什麼，
但那不像表面看到的那麼簡單。

English: 
(chanting)
(cheering)
- Good evening, hello, yes.
- Explain the mission.
Why are you doing this,
why it's important to you,
it's not just about
setting the world records,
but why do you do this?
- Yes, as I've said, I
did a lot of stuff outside
in nature, 'cause I felt this
disconnection from nature
inside from the soul itself.
Soul is not able to express and
you can see it in the world.
Full of depression and
autoimmune diseases,
cancer, all those things,
anxiety, so nobody knows
actually, it's because of
the disconnection of nature.
So resulted in me in an awkward feeling,
I don't know what there is,
but there's more than meets the eye.

Chinese: 
我們將展示所有這些 原住的靈(印第安用語)
不得不收服在這裡數百年的東西，
現在他們通過我們回來了，
通過愛，讓大自然回歸。
我進行了靈魂探索，
這將我帶到各種不同的傳統，
祕傳的修行，語言，宗教，
關於哲學，文化的討論，所有那些...你知道嗎？
但最終，這些我都沒有感覺到，與我有連繫。
就在那時，冷水來找到我了。
冷水是無情的，但是合乎正道的。
- 是的。 - 所以，Boom，嘿，
你必須進到冷水那裡。 - 對。
- 一點一點地，你開始覺醒了，
你內心的感受，它開始醒來了
一個真正的原始的，斷開的連結正在開始連結
連結到你的意識，大腦，身體。

English: 
We going to show all those things,
native spirits had to subdue a
couple of hundred years here,
now they are coming back through us,
through the love, making sense
that Mother Nature is back.
I'm going into a soul search.
And that brought me to
all kinds of traditions,
esoteric disciplines,
languages, religions,
debates about philosophies,
cultures, anything, you know?
But in the end, it didn't connect with me.
That's where the cold water came in.
And the cold water is
merciless but righteous.
- Okay.
- So, boom, hey,
you got to be there.
- Right.
- But little by little, you
begin to wake up to that,
what you feel inside,
it's beginning to wake up
a real primordial, disconnection
is beginning to connect
to your consciousness,
brain, body connection.

English: 
It was in the books, it was not there.
And now we change the
books, in the university
and all of the story began
just in fucking freezing water.
(laughing)
And that after a lot of
esoteric disciplines,
philosophies, traditions,
languages, religions,
doctrines, yoga, kung fu,
anything I could get my hands upon,
and do it, I did it.
(clapping)
But that, it could not
bring that connection,
which I was looking for.
I wanted to know the
purpose of the soul itself,
so I went finally came
in concert with nature
and found attracted to ice water.

Chinese: 
這些沒有在書本裡，
而現在我們改變了書本，甚至進到大學裡
而所有的故事都是在他媽的冷水裡開始的。
 
經過很多祕傳的修行，
哲學，傳統，語言，宗教，
學說，瑜伽，功夫，
任何我可以接觸到的，
我都去做，我做了。
 
但是，它們都不能帶來這種
我在尋找的聯繫，
我想知道靈魂本身的目的，
所以，最終我要接觸大自然了
並發現我被冰水吸引。

Chinese: 
有著劇烈的，侵略性的衝擊，
但我只是感覺到美麗，正確，
當我進到水裡，開始呼吸
而我感到無話可說，就是這個了。
我第一次進入冰面之下時，
冰水就如針一樣尖銳。
我把它看成是一顆巨大的，尖銳的鑽石。
在35米的時候，我失去了視線，因為視網膜凍結了，
我什麼都看不到。
當然，我無法呼吸。
然後，我的意識屈服了
進入了一個較低的意識。
這是生存。
所以故事是從一種感覺開始，
而我希望你能和我一起感受。
所以，讓我們呼吸吧。
(吸氣)
放鬆呼氣。
完全吸入。

English: 
Severe, aggressive impact on you,
but I felt just beautiful,
correct, when I got inside
the water, and began to breathe.
And I felt without words, this is it.
The first time I went under the ice,
water is as sharp as needles.
I saw this as a big, huge sharp diamond.
At 35 meters, I lost
sight, because the retina,
it froze, I couldn't see nothing.
I couldn't breathe, of course.
And then, my consciousness succumbed
into a lower consciousness.
This is survival.
So the story begins with a feeling,
and I want you to feel with me.
So let's breathe.
(inhales)
Let it go.
Fully in.

English: 
Don't ask yourself how.
Just always say, use any hole you got.
(laughing)
Get it in, let it go.
Ice water, it's fresh in
here, take it fully in.
Halt and swim with me.
Swim, come on.
Move your arms.
It's the hello one.
This is Mother Nature.
Swimming into her, rebirth,
awakening the deepest within ourselves.
I do not fear death.
I fear not to live fully.

Chinese: 
不要問自己如何。
我總是說，用任何你有的洞。
吸進去，呼出來。
冰水......它在這裡是新鮮的......充分吸氣入去。
閉氣，和我一起游。
游，來吧。
郁動你的手臂。
這是你的家
這是大自然。
游到她身邊，重生，
喚醒我們內心的最深處。
我不害怕死亡。
我只怕不能活得充分。

English: 
If I live fully, I'm not into death.
I'm living.
The thing is, I lost over
there the fear of death.
And that's where I found it.
The fear of death no longer.
And that made me able to
do very strange stuff.
Like climbing Mount Everest
in shorts to death zone,
Kilimanjaro in record times,
swimming under the ice, standing
for two hours in the ice,
hanging by one finger in
the mid-winter, one mile,
climbing all kinds of
mountains barefoot in the snow,
staying outside all night
in freezing temperatures
in nothing but shorts,
'cause you learn to deal
with the elements of nature,

Chinese: 
如果我活得充分，我不是正在死忙。
我是活著。
事實上，我在那裡失去了對死亡的恐懼。
而那就是我找到這個的地方。
不再害怕死亡。
而這使我能夠做很奇怪的事情。
例如，只穿短褲攀登珠穆朗瑪峰，到達死亡地帶，
在創紀錄的時間內攀登乞力馬扎羅山，
在冰面下游泳，在冰上站了兩個小時，
在冬季，用一隻手指吊著自己，
赤腳在雪地上攀登各種山峰，
在冰凍的溫度下，整晚待在外面
就只穿短褲，因為你學會了
處理大自然的元素，

English: 
and then you find out that the inner power
of the physiology both through
the brain body connection
is so much more than we
ever thought possible.
It's about confronting yourself
with the cold, the cold
is a natural element
able to bring you right down to your core,
the depth of the mystery
itself, called life.
And loving it.
So there I was, Mount Everest,
this is about 7060 meters
there, there I was,
sitting around, but there
I was, in the middle of it,
I didn't know where I was,
at 6000 so much meters, I was lost.
I was lost.
But not lost inside.
This connection was there.
I felt light.
I felt no paranoid or anxiety.
I felt okay.

Chinese: 
然後你發現了，內在生理學的力量
通過大腦和身體的連接
是比我們能想像的要大得多。
這是關於面對你自己
透過寒冷，寒冷是一個自然元素
能夠把你帶到你的核心，
神秘本身的深處，被稱為生命。
並且愛上它。
所以，我就在那裡，珠穆朗瑪峰，
那裡大約是7060米，我在那裡，
坐在那裡，但我就是在那裡，在中間，
我不知道我在哪裡，
在六千多米處，我迷路了。
我迷路了。
但我的內在，沒有迷失。
這個聯繫在內心裡。
我感覺很輕鬆。
我沒有感到胡思亂想或焦慮。
我感覺不錯。

Chinese: 
我就是在那裡發現，發現了，不是在書中，
再一次，自信心和信念。
它真的打開了我，我可以爬
珠穆朗瑪峰，我玩得很​​開心
在餘下的日子裡，我在那裡。
而現在，在完成了26項世界紀錄之後，
我遇到了更多的挑戰
遇到很多科學家，然後它出現了
我在覺醒，刺激和影響
身體內的系統，他們原本認為
人是不能夠影響到或連接到的這些系統。
他們認為，嘿，你不可能連接到的，
這是自主神經系統，是自動運作的
在我們的意志之外的。
腦部與身體的連接，記得嗎？連接
就這樣，現在我可以連接，

English: 
It's where I found, had
found, not in the books,
once again, confidence and belief.
It was really opened me up, I could climb
the Mount Everest, I just had a good time
for the rest of the days I was there.
And now, after doing 26
of those world records,
about numerous more
challenges, I've gotten
encountered with scientists,
and then it came about
that I was awakening,
stimulating, and influencing
systems within the body,
they thought of not being
able to be influenced or
connected with for humans.
They thought, hey, you
must cannot just tap in,
it's autonomic nervous system,
but autonomy can process
outside of our world.
Brain body connection,
remember, connection
and there it is, and
now I'm able to connect,

Chinese: 
進入，並有所影響，
而這就是我在這些研究中所做的。
Wim 的使命是使用他的身體
作為一個實驗室，去徹底改變
我們對生理學的理解。
2011年，他在一個實驗裡
被注射進細菌毒素，藉以挑戰
我們對神經系統的了解。
在正常人體內，那注射
會引起強烈的免疫反應，導致發燒，
發冷和頭痛。
但 Wim 沒有那些情況。
他似乎能夠使他的身體
分泌腎上腺素來
抑制他的免疫反應，
這表明他的方法可以讓我們
有意識地影響我們的免疫系統。
科學家認為他可能只是一個天生的怪物。
為了進一步證明這一理論，
他們對12個經過Wim在波蘭訓練的人
進行了同樣的實驗，
結果同樣的事發生了。
- 他們需要透過團體的競爭性研究來得到證明，
所以我帶了整團人，

English: 
enter, and make a difference,
and that's what I did in those studies.
- [Narrator] Wim's
mission is to use his body
as a laboratory, to revolutionize
our understanding of physiology.
In 2011, he was injected with a bacterial
endotoxin in an experiment
that challenged our
understanding of the nervous system.
In normal humans, the
injection should cause
a strong immune response,
leading to fever,
chills, and headaches.
But not in Wim.
It appeared that he was somehow able
to suppress his immune response
by making his body secrete adrenaline,
suggesting that his method can allow us
to influence our immune system at will.
Scientists thought he might
just be a freak of nature.
So to further prove this theory,
they performed this same experiment
on 12 subjects Wim had trained in Poland,
and the same thing happened.
- Proof they only got
after competitive study
with groups, so I took on a full group,

Chinese: 
我訓練他們，四天，讓他們能夠
進入自主神經系統和所有那些，
然後他們接受了細菌，
細菌在進入身體系統15分鐘後，
他們全都沒事。
現在我們有些進展了。
頭腦的力量。
是的，我們正在應對現代社會，
我們可以去月球，我們可以去火星，
到處都可以，但是我們不能
進入自己內在的深處，
並去改變深度抑鬱，
焦慮，恐懼，創傷，創傷後壓力症候群，任何那些。
我們不控制我們的想法。
我們無法擁抱頭腦的力量
而頭腦在不斷轉，轉，轉。
不讓我們感到完整，它一直在轉，
現在我們要改變過來。

English: 
I trained them, four days,
to get into the autonomic
nervous system and all those things,
and they got administered
with the bacteria
and as well, all within
a quarter of an hour
entering into the systems.
And now we are getting somewhere.
Power of the mind.
Yeah, we are dealing
in modern day society,
we can go to the moon, we can go to Mars
and everywhere, but we cannot tap
into the depths of ourselves
and make a difference
with deep depression,
anxiety, fear, trauma, PTSD, anything.
We don't control our mind.
We are not able to embrace
the power of the mind
while the mind is ongoing, going, going.
Doesn't let us feel complete,
it is there all the time,
now we turned the wheels.

Chinese: 
- 通常，要用自己的意念去增加
腎上腺素水平是非常困難的。
腎上腺素是由自主神經系統釋放，
而自主神經意味著你不能有意識地
影響它，所以如果你走出去
而你在街上遭到搶劫，
你的心率會升到160，你的血壓
在幾秒鐘內就會升高。
但是如果我現在要求你提高心率，
你是做不到的。
你不能自行調節它。
而透過Wim Hof的技巧，我們發現
他能夠將他的腎上腺素水平
提高到非常高的濃度，
甚至比第一次跳蹦極跳
的人還高。
- 他們看到我做各種奇怪的事情，
因為我做的事情是生理學家認為
不可能的，而我做到了，
那不如我們讓他試一次吧，而他們給了我一次注射。
於是，我在那裡，我證明了它，
然後我告訴他們，聽著，我不是唯一的一個。
每一個人都可以做到的。

English: 
- Normally, it's very
difficult to increase
your adrenaline levels by your own will.
Adrenaline is released
by the autonomic nervous
system, and autonomic means
you cannot voluntarily
influence it, so if you walk outside
and you are robbed on the street,
you will have a heart rate
of 160, your blood pressure
will be sky high within seconds.
But if I ask you now to
increase your heart rate,
you cannot do that.
You cannot voluntarily modulate that.
And with the techniques
of Wim Hof, we showed
that he was able to
increase his adrenaline
levels to very high concentrations,
even higher than people
that go bungee jumping
for the first time.
- They saw me doing all
kinds of strange stuff
because what I was doing was not possible
by the physiologists, and I did it,
and so let's give him a shot,
and they gave me a shot.
And so there I was, I proved it,
and then I told, listen,
I'm not the only one.
Everybody is able to do this.

English: 
Everybody here is able to do this.
What?
How much training these people need?
A year, a year and a half?
Before they are able to do do a little bit
what you are able to do, what you showed?
I said, 10 days.
Just shook at that, like this, 10 days.
And only became four days.
And these guys, I took them to my place
in Poland in the mountains,
on the shadow side, it's
really cold out there.
But very warm on your heart.
Day four, without prior
experience in the cold,
they were able to go in
shorts up the mountain,
minus 10 to begin with,
up to the top, minus 27.
And there we danced the
uh, uh, the Harlem Shake.

Chinese: 
這裡的每一個人都可以做到的。
甚麼？
這些人需要多少訓練？
一年，一年半？
多久他們才能做到一點點
你能做到的事，你展示過的那些？
我說，10天。
感到震驚，就這樣，10天。
而最終只用了四天。
而這些傢伙，我把他們帶到了
我在波蘭山區的地方，
在陰影之下的地方，那裡真的很冷。
但內心卻非常溫暖。
第四天，沒有任何之前的寒冷的經驗
他們能夠只穿短褲便上山，
一開始是 -10度，
上到頂， -27度。
而我們在那裡跳舞嗯，嗯，哈林搖擺。

Chinese: 
 
於是我知道，這些人已經準備好了。
他們有了心態，他們有了
大自然的原意。
-27度，那是非常強大。
不，那是你。
那是你的力量。在你們裡面。
重新調整。
這是因為你的想法能夠相信
你可以通過以大自然
原本的方法去連接大自然，
去征服你所擁有的任何系統。
現在，所有那些遭受抑鬱，
焦慮，恐懼，創傷後壓力症候群，創傷，
他們不斷生活在的壓力之下。
而他們無法打破循環。
現在我展示了如何打破循環。
順帶一提，我是個信使。
我是個有使命的人。
而我不會停止，直到我們沒有戰爭，

English: 
(laughing)
So I knew then, these guys are ready.
They got the mindset,
they got the way natured
meant it to be.
Minus 27, that's powerful.
No, that's you.
That's your power, inside.
Realigned.
It's your mind being able to believe
you are able to conquer by connection
the way Mother Nature meant it to be
inside with about any system we got.
Now people who suffer from depression,
anxiety, fear, from all
those, PTSD, trauma,
they are living under constant stress.
And they are not able to break the loop.
Now I showed how to break the loop.
I'm messenger, by the way.
I'm a man on a mission.
And I don't stop until
we have no war anymore,

English: 
no disease, and no depression.
(clapping)
'Cause the most valuable, yes.
(cheering)
- For the people who are coming,
- Yeah.
- For the people coming,
for the people watching this video,
what's the message that
you hope they take away
from experiencing some Wim Hof today?
- Inside's and confidence that we are
very capable of bringing
back the inner power,
realized to become happy,
strong, and healthy.
Far more than ever
before thought possible.
So that's it.
Feeling is understanding.
So once the sense gets to the mind,
then it's going to open
up this thing called hope.
And that hope this time
is going to pay off.
It just a matter of a little practice
and I'm going to show how to
change the chemistry inside,

Chinese: 
沒有疾病，也沒有抑鬱症。
因為，最有價值的，是的。
 
- 對於那些即將來的人來說，
- 嗯 - 對於那些來的人，
對於正在看這視頻的人來說，
你希望他們從今天的 Wim Hof 體驗裡，
帶走甚麼信息？
- 內心充滿信心，我們
是很有能力能帶回內心的力量，
意識到變得快樂，強壯和健康。
比以往任何時候所想像的都更可能。
就是這樣了。
感覺是理解。
所以，當那感覺傳到思想時，
那麼，它會打開這個叫希望的東西。
而這一次，這希望會取得成功。
這只是需要一些小小的練習
而我將展示如何改變身體裡的化學，

Chinese: 
然後對抗最嚴重和有攻擊性的
衝擊之一，冰冷的水，並感覺良好。
不僅感覺良好，可能會感覺有點沮喪，
因為裡面沒有洗澡鴨子。
 
快樂的時光。
- 好的，我很期待。
謝謝你的時間，我期待著這環節。
- 嘿，酷，酷，酷，給這幫人上下課。
 
酷。
呀，很好。
啊哈，她很愛我。
我喜歡這樣。

English: 
and then to battle one of
the most severe aggressive
impacts on the body, ice
cold water, and feel well.
And not only feel well,
feel a little bit depressed,
because there is no bathing dock inside.
(laughing)
Hammer time.
- All right, I'm looking forward to it.
Thank you for the time, I'm
looking forward to the session.
- Hey, cool, cool,
cool, schooling the gan.
(laughing)
Cool.
Ah, nice.
Aha, she just loves me.
I love this.

Chinese: 
我們移動手臂來進行打圈的運動。
我會用聲音，就像他們在日本那樣用它
像空手道那樣
咿呀呀
唏...哈...唏...哈...
來吧，沒有抑制。
唏...哈...唏...哈...

English: 
We move the hands to
make a circular movement.
I do, use the voice,
like they use it in Japan
with the (speaking in a foreign
language) the end to end.
(shouts)
(grunting)
Come on, no inhibition.
(everyone shouting)

English: 
Okay, nice.
Nice going.
(cheering)
Okay, let's begin and start breathing.
Lie down, sit down, stand on your head,
doesn't matter what you do,
just relax the body.
Fully in, belly, chest, into
your head, and let it go.
Belly, chest, head, letting it go.
That feeling, as simple as it is, we lost.
Too much neurology going on.
We think, we think better,
but yes, there is nothing
more than life itself.

Chinese: 
很好，太棒了。
很好。
 
好，我們開始呼吸吧。
躺下，坐下，用你的頭站立，
怎樣做也可以，
總之讓身體放鬆。
完全吸入，腹部，胸部，進入你的頭部，然後呼氣。
腹部，胸部，頭部，呼氣。
那種感覺，十分簡單的，但我們失去了。
太多神經正在運行。
我們思考，我們思考的更好，但是，
沒有什麼比生命本身更重要。

Chinese: 
這個星期天，這正在發生。
我們繼續，完全吸入，呼氣。
你感覺到頭暈目眩，放鬆身體，
刺痛，這沒問題的。
吸氣，呼氣。
你的腹部，胸部，甚至你的頭部，
你可以儲存氧氣然後將它呼出。
這是最後一下。
完全，完全吸入。
呼出。
呼氣後，停止，閉氣。
當你感到想要吸氣的時候，
這不是比賽，你可以完全吸入，
讓我們一起來做。
完全吸入，閉氣。

English: 
This Sunday, it's happening anyway.
And there we go, fully in, let it go.
You become light-headed, loosen the body,
tingling, it's all all right.
Letting in, let it go.
Your belly, chest, and
even into your head,
you're able to store up
oxygen and letting it go.
Here comes the last one.
Fully, fully in.
Letting go.
After the exhalation, stop.
And when you feel the urge to breathe,
it's no competition,
you take 'em in fully,
let's do it all.
Fully in, hold.

Chinese: 
10秒鐘，並擠壓它，將氣推上頭部
將更多氧氣引入到腦幹中。
5，4，3，2，1。
然後呼氣。
好，第二個呼吸練習，
他們稱之為力量呼吸。
充分呼吸，來吧。
完全吸入，呼氣。
完全吸入，
呼氣。
完全吸入，呼氣。
完全吸入，呼氣。
完全吸入，呼氣。
完全吸入，呼氣。
完全吸入，呼氣。
5，4，3，2，1。
完全吸入，完全呼氣。
然後現在，完全吸入，閉氣。
收縮腹部，胸部，頸部，

English: 
10 seconds and squeeze
it, push it to the head
to bring in more oxygen in the brain stem.
Five, four, three, two, one.
And we let go.
Okay, breathing exercise number two,
they call it power breathing.
Fully breathe, come on.
Fully in, go.
Fully in.
Go.
Fully in, go.
Fully in, go.
Fully in, go.
Fully in, go.
Fully in, go.
Five, four, three, two, one,
Fully in, fully out,
and now, full in, and lock.
Contract abdomen, chest, neck,

English: 
now, your head, squeeze.
Three, two, one, let it go.
- [Students] Ah.
- We got to do a pushup exercise.
For those, for those, for
those, who have an inflammatory
condition like arthritis or
MS or anything like that,
could be Crohn's, anything,
you do it after inhalation.
Pushups after inhalation.
Brings down inflammatory markers, zoom.
This one brings you,
resets you in four minutes.
So four minutes exercise.
You can do it any time of the day.
Fully in, let it go.
Fully in, let it go.
Fully in, let it go.

Chinese: 
現在，你的頭部，擠壓。
3，2，1，呼氣。
呀。
- 我們要做一個掌上壓練習。
對於那些，對那些有炎症
例如關節炎或多發性硬化症或類似的炎症的人來說，
可能是克羅恩氏症，任何那些，你在吸氣後才做掌上壓。
吸氣後才做掌上壓。
將炎症指標降低，一下子便降低。
這個會帶給你，在四分鐘內便可以重置你。
所以，四分鐘的運動。
你可以在一天中的任何時間做這個運動。
完全吸入，呼氣。
完全吸入，呼氣。
完全吸入，呼氣。

English: 
Three, two, one, here it comes,
Fully in, let it go.
Stop after exhalation.
Pushups, no breathing, just go.
Astound yourself.
This is what I do with
people who could not even do
one pushup, suddenly,
they are able to do 20.
Amazing.
This is the magic.
And it's you.
(cheering)
That's you, guys.
It's good luck.
Ha.
Yeah, man, we can climb any mountain.
- [Man] Okay, so we're going
to take a little break.

Chinese: 
3，2，1，來了，
完全吸入，呼氣。
呼氣後，閉氣。
閉氣，做掌上壓，做吧。
震驚你自己吧。
這就是我對那些甚至不能做一下掌上壓的人所做的事，
突然間，他們能夠做到20下。
神奇吧。
這就是魔術。
這就是你。
 
這就是你啊。
祝你好運。
哈。
是的，朋友，我們可以爬任何一坐山。
-  [男子] 好的，我們要休息一下。

English: 
We're going to have some wraps for lunch,
there's going to be some
more snacks coming out soon.
So feel free to meet some new friends,
enjoy yourselves, and we'll let you know
when we're going to start
the second half, okay?
- [Wim] Great work!
- So that was pretty epic, guys.
I've never had a lot
of success meditating,
that's actually something
I complained about,
or just was worried about,
never got a good chance
to meditate, I never felt it.
But this, for the first time,
I was in a different zone,
my fingers are still
tingling from doing it,
and I've been practicing at home
but never to that extent,
so I got a really good tool.
The speech was awesome, but just the last,
however long that was,
I kind of spaced out,
was worth the price of admission,
and so I'm really pumped
to get in the water,
I was kind of doubting, but after that,
I'm feeling pretty good,
and also continue in the habit,
so we're going to have some
lunch and then get back to it.
(upbeat music)

Chinese: 
我們有一些卷作午餐，
之後，將會有更多的小食推出的。
所以，隨便結識一些新朋友，
好好享受一下，當要開始下半場時
我們會通知你的，好嗎？
- [Wim] 做得好！
- 那真是太棒了，各位。
我從未有過很多成功的冥想，
這實際上是我抱怨的事情，
或者只是擔心，從來沒有一個很好的機會
打坐冥想，我從來沒有感覺到。
但是，這次，這是第一次，我進入了一個不同的區域，
我的手指還在刺痛，
我一直有在家練習
但從來沒有這樣的程度，所以，我得到了一個非常好的工具。
演講很棒，只是在最後
雖然時間很長，我有點遊魂，
這還是值得入場的，
所以，我真的很期待進入水中，
我是有點懷疑，但在那之後，
我感覺很不錯，
並繼續養成這種習慣，
所以，我們先吃點午餐然後再回來。
 

English: 
- I'm a normal guy, simple guy,
but I'm going to change the world.
I lost my wife in 95,
was alone with four children, no money.
The only thing I found relief in
was in cold water and breathing exercises.
Just a hunch.
And I did it.
(clapping)

Chinese: 
- 我是一個普通人，簡單的人，
但我要改變世界。
我在95年失去了我的妻子，
獨自帶著四個孩子，沒有錢。
我唯一能找到緩解的地方
就是在冷水裡，以及呼吸練習。
只是一種直覺。
然後我做到了。
 

English: 
Just a reconnect with the body
and use your mind to become
happy, strong, and healthy.
Those are the most essential in the life,
then the rest will subdue.
Just think about it.
Let it sink.
And if you come up with any
difficulty or this or that,
know from now on that you
are able to tackle it.
They told me, he's crazy, he's
idiot, he's this and that.
But he's not sane, he is
not okay, don't believe him.
Now it's science.
What was the difference?
Just keep at it.
Keep on believing that
happiness, strength,
and health is natural.
Instead of cancer and autoimmune
diseases and depression
and that thinking that that is normal,
I think it is sick.

Chinese: 
只是與身體重新連結
並用你的頭腦變得快樂，強壯和健康。
那些才是生活中最重要的，
然後，其他的事會被壓制。
考慮一下。
讓它沉澱。
如果遇到了任何困難或這個或那個，
從現在開始，你知道你能夠解決它。
他們告訴我，有人說我是瘋的，白痴的，這樣那樣。
不理智的，不好的，不要相信。
而現在，這是科學。
分別在那裡？
只是堅持下去。
繼續相信快樂，力量，
和健康，都是很自然的。
而不是癌症和自身免疫性疾病和抑鬱症
而他們認為這是正常的，
我認為這才是不正確的。

English: 
And it should not be
here with us, no longer.
From here we part ways.
We become sane, strong, and happy.
And rest out of the way, where it belongs.
Not inside, outside.
Gone.
And that's love, to each other.
(cheering)
That's love, yes, good.
So the ice is there.
I can see that with my eyes.
Yeah, right on.
This is my daughter, Halora.
(speaking in a foreign language)
- Oh, say in English?
- Well, the ice is melting,
normally, I would say.
- Oh, okay, okay, okay.
Let's go up and then everybody
is going to, you know,
you're going to go in the ice,

Chinese: 
它不應該在我們這裡，不再在這裡。
從這裡我們分道揚標。
我們變得理智，強壯和快樂。
而其他的，不要礙著，讓它們在它們應屬的地方。
不在裡面，在外面。
不見了。
這就是愛，愛互彼此。
 
這就是愛，是的，很好。
現在，冰在那裡了。
我可以用我的眼睛看到。
對，對。
這是我的女兒，Halora。
(說外語)
- 哦，用英語說吧？
- 好吧，一般來說，我會說：冰在融化了。
-噢，好吧，好吧，好吧。
讓我們起來吧，然後每個人都將會去，你知道，
你將會進入冰水裡，

English: 
is like this, you stand around the pool,
at ease, just follow the breath.
You go in (breathes) then you sit down,
you lay down up till your neck,
put your hands on the thighs,
tight, to induce the warmth,
and then relax, control.
Control.
Slow down.
(upbeat music)

Chinese: 
你們這樣做吧，你站在泳池邊，
放鬆，只需按照呼吸節奏。
你進去（呼吸），然後你坐下，
你躺下直到水面到你的頸上，
把你的手放到大腿上，緊壓著，以引起溫暖，
然後放鬆，控制。
控制。
慢慢下去。
 

English: 
(grunting)
Okay, thank you, thank you.
(cheering and clapping)
Health, happiness, strength, is ours.
Pass it down, pass it on.
Okay.
Good.
- So yeah, so I just want to say thank you
on behalf of myself and
everyone here in Canada
- Thanks, guys.
- For your severe sense
as someone who has a fierce
compassion to change the world,
breaks down any doors, never
says no, sacrifices himself
so that guys, (speaking in a
foreign language) warm round

Chinese: 
 
好的，謝謝，謝謝。
 
健康，快樂，力量是我們的。
傳下去，傳開去。
好的。
好。
- 所以，所以我只想說謝謝
代表我和在加拿大這裡的每個人
- 多謝你們。- 作為一個
對改變世界充滿激情的人而言，
打破任何門戶，永不說不，犧牲自己
所以，朋友們

English: 
of applause for Wim, thank you so much.
- [Wim] Yes.
- So we are done, it is, what
time is it, five o'clock?
- It is 4:35.
- Four, the dog's trying to get away.
- He's kind of distracting,
he's trying to get away.
- It's been an all day thing,
they clean up pretty quickly.
What did you, what did
you take away from this?
What did you learn?
- I learned that I'm
stronger than I think.
- High five for that.
Good job, Nina.
- I will never imagine myself
to sit in that cold bath,
ice bath, for that long.
- So now, now when the air
conditioning's on at night
and we're going to sleep,
say, oh, that's nothing,
we should turn the air
conditioning up even, even higher.
- No, just don't depend now, I don't like
the air blowing on my face.
- But look what you just sat in.
- But that's different.
- That's ice water.
(laughing)
I like a colder room than Nina does.
I had a really good time,
I met a lot of fans here, which is good,
probably around a dozen different fans.
- Yes.
- Some from entrepreneurial
content and also some
people watched the two
other videos we did on
Wim and his techniques,

Chinese: 
請給Wim掌聲，非常感謝。
-  [Wim] 是的。
- 所以我們完成了，現在甚麼時間，五點鐘？
- 現在是 4:35。
- 狗狗試圖逃跑了。
- 他有點分心，他試圖逃跑。
- 這是一整天的事情，他們清理得很快。
你從這裡得到了什麼？
你學到了什麼？
- 我了解到我比我想像中更強。
- 為此舉手擊掌。
做得好，尼娜。
- 我從沒想過自己會坐在那個冷水澡裡，
那冰浴裡，那麼長的時間。
- 所以，現在，當晚上空調開著，
我們要睡覺的時候，哦，那沒什麼，
我們甚至應該把空調調高一些。
- 不，現在不需要了，我不喜歡
空氣吹在我的臉上。
- 但看看你剛才坐進的是甚麼。
- 但那是不同的。
- 那是冰水啊。
 
我比尼娜更喜歡冷些的房間。
我玩得很開心，
我在這裡認識了很多朋友，這很好，
大概有十幾個不同的朋友。
- 是的。 - 一些來自創業內容，
還有一些人觀看了我們對 Wim和他的技巧
所做的兩個視頻，

English: 
some people, actually
a number of people said
that the first video that
we did that has a million
views now, was their
first introduction to Wim
and the reason why they came here,
so that was really cool,
really cool to see.
Lots of fun people, lots of good wisdom.
We're going to breathe,
we're going to breathe daily?
- Yeah, every morning.
- We're going to breathe daily?
- We're going to have our--
- Pinkie promise?
- We're going to have our morning ritual.
- To involve the breathing?
- Yeah.
- Okay, good.
Well, thank you guys for watching,
hope you enjoyed our journey with us,
and go check out the Wim Hof Method.
I highly recommend it, and
it's already allowed me
not to be sick for almost six months,
and looking forward to what happens,
now that Nina and I are
going to do it together.
Good couple therapy, too.
Thank you guys for watching.
- Continue to believe.
- You have to say we believe in you.
- Oh, we believe in you.
And continue to believe.
We'll see you soon.
Much love.
- Aim whatever.
- And whatever you on where is.
- Much love.
- We'll see you soon.
(laughing)

Chinese: 
有些人，實際上有很多人說
我們的第一個視頻，現在已有一百萬次觀看
是他們第一次認識 Wim 的視頻
亦是他們會來到這裡的原因，
所以這真的很酷好。
很多有趣的人，很多很好的智慧。
我們會做呼吸練習？我們要每天做呼吸練習嗎？
- 是的，每天早上。 - 我們每天都做呼吸練習嗎？
- 我們會有我們的... - 小指諾言？
- 我們將會有我們的早晨儀式。
- 會加入呼吸練習？ - 是的。
- 好的。
那麼，謝謝你們觀看，
希望你喜歡我們的旅程，
並去研究一下 Wim Hof Method。
我強烈推薦它，它已經令我
接近六個月不生病，
我期待還會有甚麼發生，
現在妮娜會和我一起去做。
這也是個很好的夫婦療法。
謝謝你們的收看。
- 繼續相信。
- 你須要說我們相信你。
- 噢，我們相信你。
並繼續相信。
我們很快會再見。
非常多的愛。 - 瞄準任何...
- 瞄準你的目標無論它在那裡。
- 非常多的愛。
我們很快會再見。
 
