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Constantin ( Cold Plunge .de): Today I have a special guest with me, Walter Berger from Vienna. Walter is a certified Wim Hof Instructor, family coach and breathing and mental coach. It took a while until we found each other, but it worked great. I am very happy that you are there, Walter. Can you briefly introduce yourself?
Walter: My name is Walter Berger. I am a versatile interested person who is always looking for new methods and ideas that are good for me and can do the others good. In the past 15 years I have tried and learned many different things, from systemic family constellations to different breathing techniques. My great passion is also mental training and the cold experience. I have discovered many great things that make my life more interesting and richer.
Constantin ( Cold Plunge .de) : That sounds really exciting, Walter. Can you tell us how you got to the refrigeration technique and what training courses you have made?
Walter: Yes, I started training as an integrative breathing instructor 15 years ago. This was an intensive training, in which I learned different breathing techniques and trained others in it. After that I dealt with systemic family constellations and mental training. I discovered how powerful the visualization can be . We are all permanently visual. This force can be steered in a positive direction and this is very powerful. Later I came across the Wim Hof breathing technique and then also took over the cold training. I learned a lot about it and finally trained as a Wim Hof Instructor. In the meantime I am also level 2 instructor and offer advanced workshops and expeditions.
Constantin ( Cold Plunge .de): That sounds great, Walter. So you have a versatile experience with breathing techniques and cold technology. Do you absolutely need a special breathing technique to go into the ice water?
You don't necessarily need a special breathing technique to go into the ice water
Walter: No, you don't necessarily need a special breathing technique to go into the ice water. However, it is important to calm your breathing to relax the autonomous nervous system and feel safe. The most important thing is to calm breathing, that must be and then you can handle the cold. The Wim Hof Breath Technology is a good preparation for the ice pool. But you can also do it independently of Cold Plunge . It makes you more stress-resistant, changes the pH and relax. Certain hormones are released that make the body more pain -resistant and increase well -being and performance. So it is advisable to deal with the WHM breathing but no must for the Cold Plunge .
Constantin ( Cold Plunge .de): How do you use breathing in your everyday life? Do you only use it in front of the Cold Plunge or regardless of it?
Walter:
Just like you, I have different moments when I use this technique. In front of the ice pool or after stressful situations to just relax and reduce all the stress. Sometimes just because I feel like it or prepare myself for a (running) training.
So, I really decide in your mood. There are phases where I feel that I need them every day and phases. So, I like to juggle there. There are also many other breathing techniques. I would like to observe you specifically, what do you do, I experience an effect, etc. In a way, it is a playful access for me and I consciously use it.
Constantin ( Cold Plunge .de): So there are many different breathing techniques, such as Buteyko, Wim Hof, Tummo, Bhastrika, etc. also Holotrope Breathing, which can also be practiced in combination with music or meditation. What would you recommend if someone wants to try the classic Cold Plunge to boost this inner heat? In your opinion, what is the best breathing technique?
Walter: Yes, the Wim Hof Breathing is a tried and tested method and I would always recommend it. If someone doesn't want that, I would also like to recommend coherent breathing. It is a very gentle breathing technique that is often underestimated. It supports the autonomous nervous system and has a relaxing, calming, calming and has a positive impact on the cardiovascular system and sleep. It is a simple relaxation technique that can apply, regardless of its health. It is a good start for everyone who wants to start with breathing experiences or breathing techniques. The coherent breathing technique can also be measured directly via the cardiac rate variability, which is interesting for many athletes and health -conscious. Many competitive athletes take the cardiac rate variability as a yardstick to measure their performance.
Holotrope Breathing is the supreme discipline among breathing techniques
The holotrope breathing technique you mentioned is also one of my absolute favorite recommendations. There are similar breathing schools, for example with the name “Rebirthing” or “Integrative Breath Work”. They are techniques in which you are continuously breathing, without breaks, both when you inhale and exhale. So it is breathed without breaks in between. It is often practiced in groups, but can also be used in individual setting with or without music. This technology is best supported by a companion, as intensive conditions can occur where biographical experiences can come up. It is important that you are collected well at such moments. For me it is the supreme discipline under the breathing techniques because it looks incredibly versatile on an emotional, physical and psychological level.
Constantin ( Cold Plunge .de): How do people get this knowledge of breathing. If someone wants to get into these techniques without instructions, what options are there? Can you read this online and try it out yourself or attend a classic course?
Walter: I guess many read or look online, try it out and often do not work so well and you may think the "breath" can't do that much. It is a completely different experience if you are learned and supported the techniques under the guidance of experienced experts. Therefore, I always recommend contacting a breath expert or a expert so that you can get it. Then you can continue alone. This is my access, also for other areas.
Constantin ( Cold Plunge .de): There are many experts for different techniques. It is important to find out and find out what suits you. You can try it yourself at home, but it may not be noticeable or do not feel the benefit immediately. It is important to practice regularly and integrate the technology into everyday life in order to feel the effect.
Regularity is trump card - do something new for 30 days
Walter: Exactly, that's why I always recommend doing it regularly. In workshops I often say that you should do it for 30 days . If you do something new for a month at a time, you can experience what changes occur and it will become a new habit. If you don't take it for a while, you give up too quickly and forget it. It is similar with cold water. Without a project, I would shy away from it on the third day, on the fourth day I might not feel like it and a few weeks or months later I only think of it again, there was something ... That is why I always recommend carrying it out consistently to experience the advantages and stay in the long term.
Constantin ( Cold Plunge .de): Yes, that's very important. Regularity and perseverance are crucial to feel the effects and benefit from the techniques. I also wrote a post about different breathing techniques and there is no coherent breathing. I would like to record that because there are many intermediate shapes. But let's do something together, maybe a step-by-step instructions so that people come in first and then see what is possible at all. First of all, you should feel safe, and if you like it, you can take the next step and sit down with a professional to get the next level. I heard of your training sessions, but what are the certifications with you? What did you plan in the near future?
Walter: I have an incredible number of plans, and I often don't know where to accommodate them all. I am currently planning the next winter season and next year, and also joint projects with Sonja Flandorfer, the "coolest woman in Austria". There will be WHM basics workshops and also expeditions for advanced users, where you will be outside in the mountains for several days. There will also be individual days on which you can get to know breathing techniques. I want to “infect” others with it, so that you notice, there is more! There is so much more! These are the first approaches and larger goals are in the future. An annual training has also been on my planning list for a long time. I was intensively embedded in breathing processes myself for more than a year and would like to pass on this knowledge. There are many plans and some things are still in the works. It will show what comes out.
At the age of 80 I would like to get into an ice hole
I think they are tools that I want to deal with all my life and want to work with it until old age. That's how I imagine my life. Even at the age of 80 I would like to get into an ice hole - and out again. It is something I never want to miss. It also changes my life. If "everything stays the same", I often find it terrible. Life should always change. Everything is in the flow, it is said, and I also learned that through the cold. Old patterns and beliefs suddenly lose their meaning, e.g. if I now go out in the cold, I don't necessarily become sick or cold. On the contrary, I'm going out in the cold now and it makes me stronger and healthier. So it's so exciting. It is never boring, but inspiring. Yes, it is something special. It's like a fire.
Constantin ( Cold Plunge .de): Many people live in their own little world. We probably too. It is important to constantly expand our horizon. That is a lifelong task. If you can make your hobby into work like you and what you teach other people like to do and would do it for yourself anyway, that's perfect. You have the incentive to develop yourself further and get forward. Then if you have this knowledge what works with you and what is not, you can pass it on from your own experience. I think that's very, very strong. Cool. Walter, we have already reached the end. I was very happy that you were there. It was super exciting. Thumbs up. If you want to see more, we can also go deeper into one or the other topic.
