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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 we promote 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

You will experience the breathing exercises, mindset/focus training and optional cold exposure.This is a highly transformational experience.It’s our 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 event.

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
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

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. You will know how to use cold as ultimate mental training tool. You will 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. You will 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

During this day we 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!

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.

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.

– 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

Teachers: Tim Van der Vliet & Rob Koning