Category Archives: Daily Top Ten

TOPLEY’S TOP 10 September 11, 2024

Daily Top Ten No Comments

1. Utilities and Staples Beating Tech in 2024

The more cyclical Technology ($XLK) and Consumer Discretionary ($XLY) sectors are now underperforming the more defensive Utilities ($XLU) and Consumer Staples ($XLP) sectors on the year.

2. PLTR Hitting New Highs-Peter Thiel Selling $1B of Shares

Palantir disclosed in a regulatory form in August that Rivendell 7 LLC, an investment vehicle owned by co-founder and Chairman Peter Thiel, on May 15 adopted a so-called Rule 10b5-1 plan allowing for the sale of as many as 28,590,737 shares by Dec. 31, 2025, or earlier.

3. GOOGL Antitrust

Morningbrew

BIG TECH
The antitrust trial that could upend advertising

 

They say lightning doesn’t strike twice, but the Department of Justice certainly does. Google reported to court yesterday to defend itself against monopoly allegations for the second time in less than a year in a new case that has the potential to strip the world’s largest online advertiser of a chunk of its ad business.
Hair of the DOJ. About a month after a federal judge decried Google’s search engine dominance as anti-competitive, regulators are now trying to prove that Google unfairly dominates the digital ad space, too. The DOJ alleges:

  • Google’s trifecta of software products for ad sellers, ad buyers, and real-time ad auctioning account for 91%, 40% to 80%, and at least 50% of their respective markets.
  • Cornering both the supply and demand sides lets Google keep $0.36 from every dollar spent on ad deals it brokers.

Google says…its ad tech is successful because it’s the best. The search giant also panned the DOJ for only focusing on website ads, since the market has expanded to mobile apps, social media, and streaming.
But…regulators say YouTube CEO Neal Mohan will testify that Google has sometimes required ad sellers to either use all or none of its tools, steering them away from competitors.
Looking ahead…the DOJ wants Google to sever its popular Ad Manager services from the rest of its business, which some industry experts say could level the field and lead to better data privacy regulations in online advertising.—M

https://www.morningbrew.com/daily

GOOGL -21% from July Highs….Close Below 200-day

4. Walgreens Worse Performing Stock S&P 500 2024….-67%

5. Gasoline Futures Sub $2 Per Gallon

Energy: US gasoline futures are now trading below $2/gal.

Source: The Daily Shot https://dailyshotbrief.com/

6. Small Business Optimism Index Disappoints

Bespoke Investment Group

Looking under the hood of the report, there wasn’t much to like. Of the inputs to the Optimism Index, only two rose month over month: Plans to Make Capital Outlays and Job Openings as Hard to Fill. The latter of those is by far the strongest category of the report with the August reading in the 92nd percentile of all months. Outside of that, there are four inputs to the optimism index and another three non-input categories that now rank in the bottom decile of readings. Some of those like Actual Earnings Changes and Expectations for Higher Real Sales also fell significantly month over month with bottom decile monthly moves.

https://www.bespokepremium.com/interactive/posts/think-big-blog/horrible-small-business-earnings

7. India Now Has the 3rd Highest Number of VC Backed Unicorns ($1B valuation) -Pitchbook

https://pitchbook.com/

8. The Danger of Chasing High Dividend Payers

9. Golden Visas—I Heard this Mentioned on Prof G Markets Podcast so Checked it Out

Henley Global 
An Overview of Golden Visas-In its most basic form, golden visa acquisition, or residence by investment and citizenship by investment, denotes the process whereby qualified, vetted candidates are granted either full residence or citizenship rights in exchange for a defined economic contribution to the host country. Golden visa programs give high-net-worth individuals (HNWIs) the option of physically relocating to a favorable jurisdiction — either now or upon retirement — and becoming residents of that state with full legal rights, including the right to live, work, study, and receive healthcare in that country.
Benefits of holding a golden visa-A golden visa provides investors and their families with access to new markets and a host of business, career, educational, healthcare, tax, and lifestyle opportunities on a worldwide scale, for both present and future generations. Many golden visa programs allow the successful applicant to apply for citizenship after a few years of residence, such as the Portugal Golden Residence Permit Program, which offers citizenship eligibility after five years. The Greece Golden Visa Program allows investors to apply for citizenship after seven years, and the Italy Residence by Investment Program after 10 years.
Providing increased optionality worldwide along with the ability to hedge against potential risk and volatility, golden visas allow HNWIs and their families to:

  • Secure an alternative safe haven
  • Enrich and expand their lifestyle and business opportunities
  • Enjoy a high quality of life and access to excellent infrastructure
  • Access world-class healthcare at leading facilities
  • Attend first-rate educational institutions

Golden visa countries
There is now golden visa legislation in place in over 100 countries around the world, spanning five continents. Over 60% of EU member states have programs that are functional and active, with the UK and the US having among the world’s longest running golden visa programs. Other popular golden visa countries include Portugal, Spain, Greece, Malta, Australia, Canada, Italy, and the UK. Discover the full list of more than 40 golden visa programs that Henley & Partners promotes. 

https://www.henleyglobal.com/residence-investment/golden-visa

10. How to Tell a Great Story -Seth Godin

Ode: How to tell a great story
Chris Fralic reminded me of this piece I wrote for Ode.

Great stories succeed because they are able to capture the imagination of large or important audiences.

A great story is true. Not necessarily because it’s factual, but because it’s consistent and authentic. Consumers are too good at sniffing out inconsistencies for a marketer to get away with a story that’s just slapped on.
Great stories make a promise. They promise fun, safety or a shortcut. The promise needs to be bold and audacious. It’s either exceptional or it’s not worth listening to.

\Great stories are trusted. Trust is the scarcest resource we’ve got left. No one trusts anyone. People don’t trust the beautiful women ordering vodka at the corner bar (they’re getting paid by the liquor company). People don’t trust the spokespeople on commercials (who exactly is Rula Lenska?). And they certainly don’t trust the companies that make pharmaceuticals (Vioxx, apparently, can kill you). As a result, no marketer succeeds in telling a story unless he has earned the credibility to tell that story.

Great stories are subtle. Surprisingly, the fewer details a marketer spells out, the more powerful the story becomes. Talented marketers understand that allowing people to draw their own conclusions is far more effective than announcing the punch line.

Great stories happen fast. First impressions are far more powerful than we give them credit for.

Great stories don’t always need eight-page color brochures or a face-to-face meeting. Either you are ready to listen or you aren’t.

Great stories don’t appeal to logic, but they often appeal to our senses. Pheromones aren’t a myth. People decide if they like someone after just a sniff.

Great stories are rarely aimed at everyone. Average people are good at ignoring you. Average people have too many different points of view about life and average people are by and large satisfied. If you need to water down your story to appeal to everyone, it will appeal to no one. The most effective stories match the world view of a tiny audience—and then that tiny audience spreads the story.

Great stories don’t contradict themselves. If your restaurant is in the right location but had the wrong menu, you lose. If your art gallery carries the right artists but your staff is made up of rejects from a used car lot, you lose. Consumers are clever and they’ll see through your deceit at once.

Most of all, great stories agree with our world view. The best stories don’t teach people anything new. Instead, the best stories agree with what the audience already believes and makes the members of the audience feel smart and secure when reminded how right they were in the first place.

Ode: How to tell a great story

TOPLEY’S TOP 10 September 10, 2024

Daily Top Ten No Comments

1. Probability of 50 Basis Point Cut

Fundstrat
As implied by Fed Funds futures trading, market consensus regarding the Federal Reserve’s rate cut plans for September 18 is now split between expectations for a 25 bp cut or a 50 bp cut. As shown by our Chart of the Week, implied odds of a 50 bp cut plunged from 65% to 27% on Friday after the jobs report and is one possible reason why stocks also fell on Friday. Nevertheless, this is still a dovish Fed. As Head of Technical Strategy Mark Newton notes, “If we look further out, the market anticipates roughly 200 basis points of cuts by next June, expecting the Fed to start taking rates down quite sharply.” He asked rhetorically, “Would you really want to see a 50 bp cut at the next FOMC meeting? That arguably would mean the Fed knows something that we all don’t, because that’s a very big cut in an election year.” 

Chart of the Week

2. History of Yield Curve Inversion Ending

No idea what happens but interesting note from Charlie Bilello

@Charlie Bilello The longest yield curve inversion in history has ended with the 10-year Treasury yield (3.71%) now 6 bps above the 2-year yield (3.65%).

 

What does this mean for the economy?

Historically, the flip back to a positive sloping curve after a long inversion has occurred near the start of recessions:

-March 2007 flip back: recession began 10 months later, in January 2008.

-December 2000 flip back: recession began 4 months later, in April 2001.

-June 1989 flip back: recession began 13 months later, in August 1990.

-October 1981 flip back: recession began 2 months earlier, in August 1981.

-May 1980 flip back: recession began 3 months earlier, in February 1980.

3. 10 Year Treasury Yield Hit 3.36%

4. Bitcoin ETFs Posting Streak of Outflows

From Dave Lutz at Jones Trading
US Bitcoin exchange-traded funds have posted their longest run of daily net outflows since listing at the start of the year, part of a wider retreat from riskier assets in a challenging period for global markets.  Investors pulled close to $1.2 billion in total from the group of 12 ETFs over the eight days through Sept. 6, data compiled by Bloomberg show

https://am.jpmorgan.com/us/en/asset-management/institutional/

5. AI Venture Raises Over $1B

Market Ear Blog

https://themarketear.com/newsfeed

6. Large Value Outperforming Large Growth Q3

Christine Idzelis-Marketwatch

https://www.marketwatch.com/story/value-stocks-outperform-this-quarter-as-growth-equities-struggle-in-downtrend-dc089e81?mod=home-page

7. Nuclear Generates 18.6% of U.S. Electricity

Barrons

America’s 94 nuclear reactors generate 18.6% of U.S. electricity, enough to power 72 million homes. They’re the largest single source of carbon-free energy in the country. But nuclear’s share of total electricity generation has been ebbing for years, after peaking above 20% in the 1990s. A dozen U.S. reactors shut down from 2012 to 2021.

The tide is turning. Six reactors slated to close from 2021 to 2025 have been saved through state and federal action. And three reactors that were closed and decommissioned may be restarted, which has never happened before. Gates’ nuclear company, TerraPower, is preparing the site of a retired coal plant in Wyoming for a new reactor with more than $2 billion in government financing, and two Altman-backed companies are testing nuclear technologies. The Biden administration has announced a goal to triple the nation’s nuclear capacity by 2050.

 

8. Cameco Nuclear Stock -35% from Highs

50day thru 200day to downside in August

9. Global Percentage of Homes with Air Conditioners

Torsten Slok, Ph.D.Chief Economist, PartnerApollo Global Management
According to data from the International Energy Agency, 90% of homes in the US have air conditioning, but only 10% of homes in Europe and 5% of homes in India, see chart below. For China, the number is 60%. 

10. 24/7 Presidential Election News Cycle—Meanwhile Only 50% of Americans Vote

The Daily Stoic
They are frustrating and awful, in some cases absolutely vile. The situation is corrupt. The results, unacceptable. You’re upset. You have every right to be.
We deserve better. Our children deserve better—better politics, better government, better policies.
In the last couple election cycles, a curious thing happened as former President Barack Obama laid out the very real—and in many cases nonpartisan—frustrations that people have with their government these days in front of an audience: the crowds started booing. Not booing at him, but booing at the situation. Each time, he has replied by stopping them. “Don’t boo,” he says, “vote.”
The Stoics have been involved in politics since the days of ancient Greece and they no doubt would have witnessed a certain timeless tendency in democracies: People will complain. People will get angry. But you know what they can’t be bothered to do? Their most basic civic obligation. They’ll chatter about politics. They’ll talk about how they’d like things to be, how they should be, but they won’t vote! (Today, roughly 50% of eligible Americans vote. Just half!)
The task of the philosopher, Epictetus said, was to focus on what we control. We don’t control much, but we do control whether we register to vote and whether we bother to show up. Will our vote be decisive? Will the politicians listen? That’s not up to us, really. And even if it was, it doesn’t matter until after we vote.
Don’t boo. Don’t complain. Be an adult. Go read up on the candidates. Watch the debates tonight. Check them for the virtues necessary in a leader. Examine their platform for bullshit and demagoguery. Understand no one will check every box, but pick the one you can best trust with the responsibilities of power and the common good. Go do your job.
Vote.  https://dailystoic.com

 

TOPLEY’S TOP 10 September 9, 2024

Daily Top Ten No Comments

1. Semiconductor Index -17% from Highs

2nd close below 200 Days in a month.

2. Tech Sector Dominates Flows

Market Ear Blog

3. New iPhone Announcement Monday from AAPL

4. Mag 7 Percentage of S&P Returns

JP Morgan Guide to the Markets.

https://am.jpmorgan.com/us/en/asset-management/institutional/

5. China Mega Tech Sitting in Cash as Government Limts Power

6. Broadcom Has Traded Above 50 Week Moving Average Since End of 2022

Level to Watch AVGO-50 Week Moving Average on Long-Term Chart.

7. Bitcoin ETF -30% from Highs

IBIT a series of lower highs.

8. How Big is the Oil Market

9. AI and Hair Analysis

From Longevity Insider

https://www.longevityinsider.org/subscribe/landing-1-a/

10. T.J. McConnell Earned Close to MJ?

 

TOPLEY’S TOP 10 September 6, 2024

Daily Top Ten No Comments

1. Average Life Span of S&P 500 Company Shrinking

https://www.researchgate.net/figure/Average-company-lifespan-on-S-P-500-Index-each-data-represents-a-rolling-7-year-average_fig9_307560120

2. Yield Curve Update-Longest Inversion in History Steepening

Jim Reid Deutsche Bank
Regular readers will know that I’m a big fan of the predictive power of the yield curve in terms of forecasting the US cycle. However it’s fair to say that its predictive power in this cycle looks to have malfunctioned. 2s10s has been inverted for 26 months continuously, which is the longest ever, and there still hasn’t been a recession.
So with the 2s10s poking its head into positive territory over the last 24 hours, it’s tempting to suggest we can sound the all-clear.
But today‘s CoTD shows we’re not out of the woods yet, as recessions start when curves are re-steepening and not when close to their maximum inversion point. Indeed the last 4 recessions only began once the curve was positive again. Henry’s piece from last year (link here) looks at those examples of how the curve steepened into positive territory before the recession.
Of course, a perfect soft landing would also bring a steeper curve, as the Fed will be able to cut and lower yields at the front-end. So whichever way you lean, a positive sloping curve (if we continue to move in that direction) likely brings forward the moment of truth as to whether the yield curve has completely failed as a leading indicator in this cycle, or whether its powers were just felt later than in other cycles through history.

3. TLT 20 Year Treasury Breaks Out to New High

4. More Detailed Post Election Returns Map

5. It’s Not 1999..Large Tech Trading at Half the Valuations of Internet Bubble

MarketEar Blog

https://cressetcapital.com

6. Corporate Buybacks Slowdown Period

Dave Lutz Jones Trading
US corporates have been the largest buyer of the equity market, and we expect their demand to drop by -35% during the closed window,” Rubner wrote. “This week is peak open-window for corporates.”

7. REIT Sentiment Chart

Topdown Charts

https://www.topdowncharts.com/

8. Manufacturing % of U.S. Economy

DC Lite Blog
Manufacturing jobs. “Manufacturing is not the economy.” https://www.dailychartbook.com/p/dc-lite-194-327

Freya Beamish – TS Lombard

9. Parkinson’s may begin in the gut, study says, adding to growing evidence

MSN-Story by Meeri Kim 
A new study adds to a growing body of evidence that Parkinson’s disease, long believed to have its origins in the brain, may begin in the gut.
Gastrointestinal problems are common in patients with neurodegenerative disorders, to the point where a condition known as “institutional colon” was once thought to afflict those who lived in mental health institutions. In Parkinson’s disease, the entire gastrointestinal tract is affected, causing complications such as constipation, drooling, trouble swallowing and delayed emptying of the stomach. These symptoms often appear up to two decades before motor symptoms such as rigidity or tremor.
“People have, for the longest time, described Parkinson’s disease as a top-down disease — so, it starts in the brain and then percolates down to the gut, and that’s why patients have issues with their gastrointestinal tract,” said study author Subhash Kulkarni, an assistant professor at Beth Israel Deaconess Medical Center. “Another hypothesis suggests that, in many patients, it may be a bottom-up approach, where it starts in the gut and goes all the way up to the brain.”
Kulkarni and his colleagues found that people with upper gastrointestinal conditions — in particular, ulcers or other types of damage to the lining of the esophagus, stomach, or upper part of the small intestine — were far more likely to develop Parkinson’s disease later in life. The study was published online Thursday in JAMA Network Open.
Trisha Pasricha, the senior author of the study, is the Ask a Doctor columnist for The Washington Post. She was not involved in the reporting of this article.

https://www.msn.com/en-us/health/other/ar-AA1q3r8C

10. Practicing These 3 Good Habits for the Rest of Your Life Will Be a Difference Maker

The challenge with forming good habits for success is picking the right ones. Here are three to consider.
 
Expert Opinion By Marcel Schwantes, Inc. contributing editor, executive coach, speaker, and author  @MarcelSchwantes
 
One of the most valuable insights into life and success revolves around the underestimated power of habits. It’s often said that people don’t fully appreciate just how important habits are until they get older.
As we age, we realize how difficult it can be to change habits, especially those ingrained over decades. This is why it’s crucial to form the right habits early on.
The challenge with forming good habits is picking the right ones! Not all habits are the same; some help us grow and achieve, while others hold us back and make us feel unsatisfied.
Her Dog Was Sick. Really Sick. She Turned His Cure Into a Fast-Growing Busines 
So, what’s the key? It’s to identify habits that match our values and long-term goals and nurture them intentionally. Here are three to consider:
1. Living with integrity
Living and working with integrity brings significant benefits, both personally and professionally. When you operate with integrity, people trust you. They know you’re reliable and ethical and won’t cut corners. This trust helps build stronger relationships with colleagues, clients, and customers. Furthermore, maintaining integrity enhances your reputation, opening up new opportunities and advancing your career. Investor Warren Buffett once said, “In looking for people to hire, you look for three qualities: integrity, intelligence, and energy. And if they don’t have the first one, the other two will kill you.”
2. Getting smarter each day
Embracing a growth mindset and making a commitment to lifelong learning are really important habits for success. Think about how you can go to bed a little smarter each day, because when you do, it leads to greater achievements. For example, regular reading and learning can make a big difference in your personal and professional life. The saying “the more you learn, the more you’ll earn” really shows how valuable education and self-improvement are.
3. Simplifying your life
Keeping things simple can lead to long-term success and financial security. Instead of splurging and getting into unnecessary debt, focusing on saving and investing is a great idea these days. Many successful people use their resources to help others, rather than just chasing after personal riches. This shows that living modestly can truly make a positive impact on society.
By embracing the power of simple habits and consciously cultivating the right ones, we can set ourselves on a path to success, fulfillment, and a life well-lived. www.inc.com

https://www.psychologytoday.com/us/blog/click-here-for-happiness/202312/benefits-of-the-wim-hof-method

TOPLEY’S TOP 10 September 5, 2024

Daily Top Ten No Comments

1. TSM and NVDA Make Up 34% of Semiconductor Index.

2. NVDA vs. INTC Chart

3. Stocks and Bonds Non-Correlated Again.

From DC Lite Chart Book Stocks vs. bonds. “Stocks and bonds aren’t moving in the same direction any more. The 21-session correlation between the daily change in the S&P 500 and long-term US Treasury bonds is now at its most negative since the second quarter of 2023.”

Luke Kawa – Sherwood   https://www.dailychartbook.com/p/dc-lite-194-327

4. Dollar Tree and Dollar General Charts

DLTR -60% from highs

DG -70% from highs

5. Wal-Mart Nation…WMT vs. DG

Cresset

https://cressetcapital.com

6. Brazil Bans X….Stock Market -30% for Last 5 Years.

7. India Up 13 Sessions in a Row…Makes New Highs.

8. Popular Life-Sciences Real Estate 24% Vacancy

www.chartr.com

9. U.S. Accuses Russia of Spending Millions to Influence U.S. Voters

Vladimir Putin’s inner circle has been directly involved in covert propaganda efforts, Justice Department says

By Dustin Volz and C. Ryan Barber

Top U.S. officials shared evidence to support their claims that the Kremlin is actively trying to influence the November vote in favor of Republican candidate Donald Trump; the Kremlin Senate building in Moscow, seen from Red Square. Photo: Reuters

WASHINGTON—The Biden administration accused Russian President Vladimir Putin of orchestrating a covert campaign to influence the coming U.S. presidential election and erode international support for Ukraine, blaming the Kremlin for targeting American voters with political propaganda and disinformation.

The influence campaign, Attorney General Merrick Garland said during a news briefing on Wednesday, involved Putin’s inner circle and included a scheme to direct Russian public-relations companies to promote state-sponsored narratives to influence the presidential race.

The Justice Department announced the seizure of more than 30 internet domains it said were being weaponized by the Russian government to direct malign influence efforts against the U.S. It identified Sergei Kiriyenko, a longtime senior aide to Putin, as overseeing the internet websites, which were designed to appear to readers as leading U.S. news sites but were, in fact, filled with Russian propaganda.

Separately, the Justice Department announced charges against two Russian nationals employed at the Russian state-media organization RT. Kostiantyn Kalashnikov and Elena Afanasyeva are accused of conspiring to illegally and secretly send nearly $10 million to a Tennessee-based online media company to inject hidden Russian government messaging across social media to target American audiences. Garland said the two Russians directed the company to contract with U.S.-based social media influencers to then share the content on their platforms.

“The company never disclosed to the influencers or to their millions of followers its ties to RT and the Russian government,” Garland said. 

https://www.wsj.com/politics/national-security/u-s-accuses-russia-of-spending-millions-to-influence-u-s-voters-be531b99

10. Benefits of the Wim Hof Method

Learn about the science and history behind the Wim Hof Method.-Psychology Today

Key points

  • Through concentration and meditation, Wim Hof was able to deliberately activate his autonomic nervous system.
  • The Wim Hof method involves breathing exercises, cold therapy, and mindset training/concentration.
  • Increasing willpower and self-control can help one withstand cold exposure and endure breathing exercises.

The Wim Hof Method is named after the person who developed it—a man named Wim Hof from the Netherlands. He developed his method after years of pushing the physiological limits of his body and the perceived limits of his mind through cold exposure and breathing techniques. Wim holds several world records for various cold-weather activities such as the longest ice bath and running marathons around the polar circle (Hof, 2015). These physical achievements led to a scientific case study about him by an academic research institution.

This case study turned out to be groundbreaking as the researchers were able to show that through concentration and meditation, Wim was able to deliberately activate his autonomic nervous system. This is a feat previously believed to be impossible, as the autonomic nervous system controls involuntary bodily functions such as sweating and blood pressure. The paper concluded that Wim was able to achieve a consciously controlled stress response through his practice, which also seemed to activate his innate immune responses (Kox et al., 2012).

​Three Components of the Wim Hof Method

  1. Breathing exercises
  2. Cold therapy
  3. Mindset training/concentration

RMIT University in Australia conducted a survey of more than 3,200 Wim Hof practitioners to determine what the subjective benefits of the practice are. The answers were compiled into the following categories (Wim Hof Method, n.d.). Remember these results have not been scientifically evaluated and may only occur on a case-by-case basis.

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Possible ​Physical Benefits of the Wim Hof Method

  • More energy
  • Natural anti-inflammatory effect
  • Better sleep
  • Increased sports performance
  • Faster workout recovery
  • Autoimmune disease relief
  • Arthritis relief
  • Fibromyalgia relief
  • Chronic obstructive pulmonary disease management
  • Asthma management
  • Lowered blood pressure
  • Improved metabolism

Possible Mental Benefits of the Wim Hof Method

  • Improved mental health
  • Stress relief
  • Burnout recovery
  • Increased willpower
  • Boosted concentration
  • Improved mind-body connection
  • Increased happiness
  • Improved creativity

Breathing

Breathing is the first of the three pillars of the Wim Hof method. Breathing is an essential function of your survival that is usually controlled by your autonomic nervous system. This means you usually breathe without even giving it a second thought. However, you have an immense amount of control over your breath, and exerting this control can help activate your immune responses by increasing the overall amount of oxygen in your blood, which increases the amount of available energy for your cells.

Cold Therapy

Cold therapy is the second pillar of the Wim Hof method. One study found that the combination of breathing exercises and cold exposure produced a more potent anti-inflammatory response in participants compared to either breathing or cold therapy alone (Zwaag et al., 2022). This means that the combination of breathing exercises and cold therapy is what drives the activation of your immune response. Skip the cold therapy, and you might not see the full benefits of this method.

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​Wim Hof Breathing Steps

  1. Get yourself into a comfortable position sitting up. Try putting pillows under your legs if your hips feel tight while sitting down.
  2. Take 30-40 deep breaths. Close your eyes and focus on inhaling into your belly and chest then exhaling unforced. Repeat this cycle in powerful bursts. (This type of breathing exercise may induce lightheadedness, so use caution.)
  3. Hold your breath. After 30-40 breath cycles, inhale once more as deeply as you can and then exhale completely. Hold your breath until you feel the need to breathe again.
  4. Take a recovery breath. Once the urge to breathe strikes, inhale as deeply as you can into your belly and chest and hold this breath for 15 seconds. Exhale completely and start another cycle at step one. You can repeat this cycle 3-4 times.

Wim Hof Cold Therapy Steps

Note: You can either take a cold shower solely for this purpose or incorporate this exercise at the end of your regular shower. You also might want to complete meditation or the breathing exercises above prior to this to prepare yourself mentally for the cold exposure.

  1. Turn on the shower and adjust the temperature to the absolute coldest that you can tolerate for at least 10 seconds.
  2. Step into the shower carefully and quickly. Going quickly rather than easing in is often easier and more efficient.
  3. Try to tolerate the cold for as long as possible. Start at 10 seconds before working your way up to 1 minute. Your tolerance to the cold will build over time.

Wim Hof Mindset Steps

​The final pillar of the Wim Hof Method can often be overlooked. However, it serves as the foundation for the two other practices, which makes it an integral piece of this method. Increasing your willpower and self-control will help you withstand cold exposure and endure breathing exercises. Showing up and completing the exercises—even just one cycle of breath and 10 seconds of cold exposure—will help you demonstrate to yourself that you do have the ability to show up and get things done. This effect can snowball into more willpower and self-confidence, leading to even better results

Tchiki Davis, Ph.D., is a consultant, writer, and expert on well-being technology.

https://www.psychologytoday.com/us/blog/click-here-for-happiness/202312/benefits-of-the-wim-hof-method