Wim Hof PrivatE coaching
Details
Where
We will meet at Nussbaumstrasse 60 in Berne: Google Map. You find more detailed information on how to get there at the bottom of this page. Introduction, theory and the breathing technique will take place indoors. For the cold exposure we will walk down to the nearby Aare river. The Oxygen Advantage exercises in Private Coaching PLUS are carried out outdoors.
How
Ideally you will eat something light beforehand. You shouldn’t feel hungry nor should your stomac be busy digesting. The program is usually as follows:
Exchange. Your situation, needs and expectations.
Introduction to the method. The three pillars, their function and interplay.
Breathing physiology and Wim Hof technique. What is important or helpful. You practice the method on the yoga mat.
Introduction to the cold. The three steps to successful cold exposure.
Cold exposure in the Aare River and warm up exercises.
Integration into daily life and wrap up.
This schedule can be flexibly adapted to your needs. In Private Coaching PLUS we dive into the theory of respiratory physiology in a second part and do the exercises outside.
Packing List
Comfortable clothes for indoor breathing exercises: Tracksuit bottoms/leggings, T-shirt/long-sleeved shirt.
Clothing appropriate to the weather for the walk to the Aare: jacket, hat, possibly rain gear and shoes with a good tread that can get dirty.
Bathing trunks/bikini - you may want to put them on beforehand, there is a toilet in the studio where you can change.
Bath towel and possibly an additional mat/blanket/towel to stand on after bathing.
Thermos with hot tea and possibly a small snack - you will appreciate this after the bath.
for Privatcoaching PLUS only: Sports/Running Shoes
Preparation
If you don't have any cold experience and want to prepare for the cold, you can start with cold showers in advance: after the usual hot shower, end with 15 seconds of cold shower. Increase the time by about 30 seconds per week. Start with the feet and end with the face. Breathe calmly and relax. Have fun! :)
This preparation is not a requirement. Together we will see where you are and find the right level of challenge for you.
Health, SAfety & Liability
The Wim Hof method can be practiced safely. However, you must be healthy and familiar with the safety rules in order to participate. Please read the linked document on health, safety and liability below, sign it and make sure I receive it before the beginning of the session. You may give it to me on site or send it in advance - e.g. take a picture and send it via WhatsApp or SMS.
Payment
Payment can be made in cash, by TWINT or invoice.
Account information:
jala coaching
Helena Hefti Wenger
Nussbaumstrasse 60
3006 Bern
Postfinance Account no. 61-189043-8
IBAN: CH79 0900 0000 6118 9043 8
CanCellation Terms
Let me know as early as possible and at least 48 hours before the coaching if you are unable to attend.
How to get there
Nussbaumstrasse 60, 3006 Bern is located in the area between Kleemuseum and Rosengarten Google Map.
… by public transport
To get there by public transport, take bus no. 10 from Bern station, direction Ostermundigen. You find bus no. 10 by leaving the main entrance of the station and walking straight ahead crossing the tram lines to the bus stop in front of UBS Bank. Get off at the Galgenfeld stop. Cross the street and enter the neighbourhood. The coaching room is located at the end of the wood-framed studios along the walkway. The entrance is on the back side of the building.
…by car
By car, take the Wankdorf BEAexpo exit, then follow "Ostermundigen, Bolligen". Turn right on the main road towards the BEAexpo site. Then go straight on and after the roundabout go straight on and after 40 metres turn left into Nussbaumstrasse. There, at the end of the street (opposite the red building), you will find parking spaces marked in green. The coaching studio is on the other side of the neighbourhood, a 2-minute walk (190 metres). Because these are controlled parking spaces for visitors, it can avoid administrative hassle if you put a note in your car saying "visiting Helena Hefti, Nussbaumstrasse 60".