There is stress that heals and sustains high performance, and there is stress that breaks you down. Discover the key pathways of stress to live your best life!  Get the book by visiting https://www.mattsoule.com/book Stress can feel like an uninvited guest that overstays its welcome, impacting our health and performance in ways we often overlook. But what if you could transform that stress into a powerful tool for personal growth?   In this episode of the Peak Human Labs  Podcast Dr. Goel sits down  with Matt Soule, a U.S.-based author and expert in the Wim Hof Method, which focuses on managing stress. Matt opens up about his journey of overcoming childhood trauma through martial arts and how it led him to embrace the Wim Hof Method. This powerful approach combines breathing exercises, cold exposure, and a strong mindset to enhance well-being and tackle stress head-on.   Matt breaks down the method's key components, including energizing breaths that boost adrenaline, calming breaths for relaxation, and the importance of balanced breathing. He even shares a simple step-by-step breathing protocol that can help listeners experience benefits like improved oxygenation and mental clarity. Additionaly, he emphasizes the perks of cold exposure, which releases feel-good chemicals and builds resilience.   Matt highlights the science behind the method, showcasing its ability to regulate stress hormones and reduce inflammation. He encourages everyone to dedicate just a few minutes daily to these practices. By embracing the Wim Hof Method, you can manage stress effectively and improve your overall well-being. For those interested, Matt offers resources like workshops and a free membership to help you master stress! Let’s dive in!   Key Takeaways Stress management techniques The Wim Hof Method Breathing exercises and their impact on stress Personal journey of overcoming childhood trauma Role of martial arts in stress relief Physiological benefits of cold exposure Importance of selecting beneficial stressors Anecdotes illustrating the effectiveness of the Wim Hof Method The relationship between health and high performance Resources for further learning and practice in stress management techniques In This Episode: [00:48] Matt Soule’s  background [02:29] Martial arts as stress relief [03:25] Transition to owning a martial arts school [05:07] Injury and discovery of the Wim Hof method [07:22] The importance of breath in healing [08:39] Overview of the Wim Hof method [10:02] Demonstration of breathing techniques [12:09] The three parts of the breathing protocol [13:09] Breath hold technique [16:00] Completing a breathing round [16:54] Daily practice recommendations [17:29] Understanding the 30-40 breaths [19:05] Chronic stress and breathing patterns [20:58] Comparison with other breathing traditions [21:07] Breathing techniques in the Wim Hof method [23:19] Breath control and adaptability [24:18] Scientific studies on Wim Hof method [27:17] Rapid benefits of Wim Hof method [30:35] Starting cold exposure practice [34:15] Risks of cold exposure [37:23] Contrast therapy with sauna and cold [40:20] Adaptation to cold over time [41:21] The benefits of cold exposure [42:07] Introduction to Matt's books [42:13] Stronger through stress [43:12] Personal success story [44:10] The stress paradox [44:53] Choosing the right stress [45:06] The necessity of stress [45:41] Resources for learning   Our Guest Matt Soule is a U.S.-based author, speaker, and professional instructor dedicated to helping individuals leverage stress for peak performance. His journey began with childhood exposure to domestic violence, motivating him to combat stress through martial arts and the Wim Hof Method, where he became one of the first certified instructors in the U.S. Over 15 years, Matt has taught over 10,000 people and trained more than 600 instructors globally. He’s the author of a book on mastering stress and is currently collaborating with Bradley Corporation