whm-journey

Trigger: /whm-journey

Multi-week integrated Wim Hof Method program combining all three pillars: breathing, cold exposure, and commitment (meditation/mindset). Available in 2-week intro, 4-week foundation, and 10-week comprehensive formats.

Agents

• Breathwork Coach - Breathing protocol progression
• Cold Exposure Guide - Cold adaptation progression
• Coherence Guide - Meditation and commitment pillar
• Traditions Scholar - Cross-tradition context (Tummo, pranayama)
• Clinical Researcher - Evidence for combined practices
• Mechanisms Neuroscientist - Physiological mechanism bridges
• Content Writer - Program language and framing
• Ethics Guardian - Comprehensive safety review

Inputs

Input	Required	Description
duration	Yes	2-week, 4-week, 10-week
focus	No	Primary goal or health focus
experience	No	none, some-breathwork, experienced

Outputs

• journey-plan.md - Complete multi-week program
• weekly-schedules/ - Week-by-week practice plans
• safety-guide.md - Comprehensive safety reference
• progress-tracker.md - Weekly check-in questions and criteria

Examples

2-week introduction:

/whm-journey --duration 2-week --experience none

4-week foundation:

/whm-journey --duration 4-week --focus "stress resilience"

Full 10-week program:

/whm-journey --duration 10-week --focus "athletic recovery" --experience some-breathwork

Journey Formats

2-Week Introduction

• Focus: Breathing basics + cold finish introduction
• Pillar 1 (Breathing): 3 rounds, beginner timing
• Pillar 2 (Cold): Level 1 cold finishes only
• Pillar 3 (Commitment): 5-minute daily reflection

4-Week Foundation

• Focus: All three pillars with progressive depth
• Pillar 1: Progresses from beginner to intermediate
• Pillar 2: Progresses from cold finish to extended cold
• Pillar 3: 10-minute daily meditation practice

10-Week Comprehensive

• Focus: Full WHM integration with advanced practices
• Pillar 1: Full progression through advanced breathing
• Pillar 2: Full cold adaptation through immersion
• Pillar 3: Extended meditation and commitment practices
• Includes rest weeks and integration periods

Three Pillars Integration

Pillar	Focus	Daily Practice
1. Breathing	Controlled hyperventilation + retention	Morning session, 15-25 min
2. Cold Exposure	Progressive cold adaptation	After breathing or separate, 2-10 min
3. Commitment	Meditation, mindset, consistency	Evening, 5-20 min

CRITICAL SAFETY NOTE: Full WHM breathing causes temporary hypocapnia (low CO2), which can impair the urge to breathe. In water, this creates drowning risk. Only use gentle, controlled breaths before cold exposure. Never combine full breathing rounds with water immersion.

Progress Tracking

Each week includes check-in questions:

• How does your body respond to cold now vs. week 1?
• What's your natural breath retention becoming?
• What patterns do you notice in your commitment practice?

Progression criteria are based on comfort and consistency, never endurance or competition.

Quality Gates

Before output is finalized:

• All three pillars represented with appropriate progression
• Breathing-cold synergy safety note present
• Rest days and integration periods included
• Weekly check-in questions provided
• Progression based on comfort, not performance
• Medical disclaimer and contraindication screening
• No "warrior" or competitive framing
• Each pillar can be practiced independently if needed

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"The method works through consistency, not intensity. Show up gently, day after day."