Fiche de lecture
- Et l’homme de glace fut
- Faire les poubelles de l’évolution
- Le coin
- Chasser les moustiques à la grenade
- Parkinson, os cassés, arthrite et maladie de Crohn
- Intervalles tous climats
- La guerre froide et le principe vital
- Kilimandjaro
Photo © medium.com
Et l’homme de glace fut
Le journaliste Scott Carney, dans l’optique de démasquer un « faux gourou », rencontre Wim Hof pour la première fois en Pologne. Il s’est inscrit à son cours de formation (respiration, heures passées dans la neige, randonnées en montagnes en short). Lorsque Scott réalise en apnée plus du double du nombre de pompes qu’il fait habituellement, il commence à reconsidérer Wim Hof et son entraînement. C’est un personnage difficile à cerner, débordant de compassion, connecté aux énergies divines pour une paix mondiale. Son côté « New Age » intrigue et pourtant ses résultats sont étonnants. Scott doit se rendre à l’évidence, sans un esprit ouvert, il ne progressera jamais vis-à-vis de sa tolérance au froid.
Les élèves de Wim suivent des cycles de sauna et de bains de neige car sa technique est basée sur le contrôle de la vasodilatation et de la vasoconstriction, la concentration et la production de chaleur corporelle par activation de la graisse brune. Wim Hof a prouvé à la communauté scientifique lors d’une célèbre expérience du Radboud University Medical Center de Kox qu’il est capable de contrôler consciemment sa production de chaleur corporelle ainsi que son système immunitaire. Au bout de seulement une semaine, Scott escalade torse nu le Mont Snezka à une température négative. Il décide de mieux comprendre ce qui lui est arrivé pendant cette formation.
Faire les poubelles de l’évolution
Grâce à l’évolution, nombre d’entre nous avons profité de mutations génétiques nous permettant de bénéficier du goût, du sens de l’orientation, de la capacité de voir 100 millions de couleurs… La culture et la technologie peuvent cependant prendre le pas sur notre biologie si nous n’utilisons pas et n’entraînons pas nos capacités innées, au risque de nous rendre totalement dépendants d’elles.
Lorsque l’eau froide touche votre visage, votre corps diminue immédiatement la fréquence cardiaque. Puisqu’il n’y a plus d’humains « sauvages », difficile de dire combien de « puissances dormantes » se cachent encore en chacun de nous.
La découverte du feu qui nous a permis de cuisiner des aliments et a changé la position de nos dents et la taille de notre cerveau. A l’époque, nos ancêtres étaient tenus au chaud grâce à la thermogenèse de notre tissu adipeux brun. Aujourd’hui, celui-ci n’est présent plus que chez les nouveau-nés. Les scientifiques ont cependant montré récemment que les tissus adipeux bruns peuvent être générés dans notre corps grâce à une exposition régulière au froid. Ils vont et viennent selon les saisons.
Pour se réchauffer, un corps peut :
- Frissonner pour augmenter le taux métabolique
- Diriger le sang vers le cœur et fermer les extrémités.
- Isoler en graisse blanche
- Faire la thermogénèse des tissus adipeux bruns
Avec la technologie dans laquelle nous baignons, nous sommes incapables de nous adapter aux conditions extérieures, c’est pourquoi nous avons besoin de périodes d’adaptation à la rareté et à l’inconfort (hiver) entre les périodes d’abondance (été). Au cours du dernier siècle, nous avons éradiqué les problèmes millénaires du froid et de la pénurie de calories. Ce choc soudain entraîne par conséquent obésité et maladies chroniques, y compris chez les animaux de compagnie. La réintroduction des saisons dans nos vies est donc capital.
Scott décide de se faire suivre par un physiologiste pendant les 6 mois durant lesquels il suivra la méthode Wim Hof à raison de 3 ou 4 heures par semaine. Il souhaite savoir comment le corps stocke et utilise l’énergie pendant l’exercice physique.
Le coin
Photo © innovativefitness.com
L’éternuement est un réflexe primordial que l’on peut pourtant arrêter par la simple volonté. Il en est de même avec la sensation de froid. Retarder un éternuement est un écart entre le système nerveux autonome et le système nerveux volontaire au point où un stimulus environnemental rencontre une réponse innée.
Toute réponse physique préprogrammée est potentiellement sensible à ce « coin » si elle présente les 3 caractéristiques suivantes :
- Un stimulus externe clairement identifiable
- Le stimulus déclenche une réponse biologique autonome prévisible
- La réponse/réflexion/pression/sensation produite peut être visualisée indépendamment du déclencheur externe
Bain froid dans le Lac de Sainte-Croix sur le cours du Verdon. © L’Autonomie par les Livres
L’entraînement peut commencer par le réflexe humain le plus primordial : la respiration. Le corps ne peut pas détecter le manque d’oxygène, mais seulement l’accumulation de CO2. La libération de CO2 peut remplacer le besoin de respirer de l’air frais.
Parmi les exercices possibles :
- L’apnée : 30 respirations profondes, le CO2 diminue et le corps sature en O2. Semblable à une hyperventilation contrôlée, nous pouvons ressentir des étourdissements et des picotements.
- Pompes de puissance : après 3 séries de respiration de base en apnée, faites une dernière série de 40 respirations, retenez votre respiration et faites autant de pompes que vous le souhaitez. Vous ferez sûrement autant de pompes que vous avez déjà faites, avec des poumons vides. C’est le système le plus efficace pour pénétrer le système nerveux.
- Respiration de puissance : après une apnée expiratoire, vous pouvez soit laisser sortir ce qui reste d’air, soit appliquer la même méthode que celle utilisée pour contrôler la vasoconstriction. La méthode consiste à faire rouler un ensemble de contractions musculaires des pieds à la tête. Lorsque vous devez absolument inspirer, prenez une demi-inspiration et gardez-la pendant 10 à 15 secondes. Il semblerait qu’après 3 minutes d’expiration, nous avons cracké notre système nerveux sympathique contrôlant la réaction de combat ou de fuite.
- Méditation de visualisation : arrêtez les fonctions cérébrales inférieures et concentrez-vous uniquement sur le point lumineux entre les yeux et le front.
Photo © boogertfotografie.nl
Pour accéder à des réponses autonomes auxquelles nous n’avons généralement pas accès, il faut combiner tout cela à un déclencheur environnemental. Lors d’une exposition brutale au froid, vous devez respirer et rester calme, vous détendre et ne pas frissonner afin de soumettre votre système nerveux à votre volonté.
Une semaine d’entraînement au froid suffit pour obtenir des tissus adipeux bruns ayant une influence directe sur la production de chaleur corporelle. Avec de l’entraînement, vous saurez contrôler vos graisses brunes sur commande : serrez les muscles et les mains et remontez jusqu’à la tête. Concentrez-vous sur le point situé derrière les oreilles et essayez de pincer cette zone avec des contractions musculaires.
Chasser les moustiques à la grenade
Laird Hamilton, le plus grand surfeur de grosses vagues au monde, suite les techniques de respiration Wim Hof quotidiennement. Scott participe à son camp d’entraînement « Extreme Pool Training », faisant des exercices de respiration sous l’eau en compagnie d’Orlando Bloom et terminant par des bains de glace avec une circulation forcée de l’eau.
Photo © wimhofmethod.com
Hamilton dit que sa capacité à contrôler sa température corporelle dans l’eau explique pour moitié son succès sur les grosses vagues. Laird modifie sa respiration pour compenser l’augmentation de la demande d’oxygène à des fréquences cardiaques plus élevées lors de l’entraînement. L’idée est de ne jamais manquer d’oxygène, il commence donc à respirer bien avant d’en avoir besoin afin d’anticiper les besoins en oxygène de son organisme.
Il alterne des exercices d’expiration et d’inspiration pour agir respectivement sur le système nerveux sympathique (combat ou fuite) et le système nerveux parasympathique (relaxation, repos et digestion). Des techniques similaires existent en Inde (Pranayama) et en Chine.
4 ans après sa première rencontre avec Wim Hof, Scott se rend à son centre de formation néerlandais. Il y rencontre des athlètes impressionnants qui prétendent que la méthode Wim Hof les pousse à un niveau supérieur. Une expédition va emmener un groupe de personnes au sommet du Kilimandjaro en 30 heures sans acclimatation préalable et Scott veut y participer.
Parkinson, os cassés, arthrite et maladie de Crohn
Scott enquête sur plusieurs personnes malades prétendant que la méthode Wim Hof leur a permis de reprendre leur vie en main :
- Le Néerlandais Hans Spaans a appris à lutter contre la maladie de Parkinson ces dernières années grâce à une pratique quotidienne de la méthode Wim Hof, réduisant drastiquement sa consommation de médicaments.
- Hans Emmink, atteint par la maladie de Crohn, a commencé à se sentir mieux dès le premier jour de l’utilisation de la méthode Wim Hof et a abandonné son traitement.
- Kasper van der Mulen s’est rétabli plus rapidement après une fracture grâce à une longue pratique quotidienne de la technique de respiration de Wim Hof.
- Henk van der Bergh, au début sceptique sur la méthode, a repris sa vie de forgeron après avoir vaincu la douleur et l’inflammation chroniques de sa polyarthrite rhumatoïde.
Intervalles tous climats
Séance d’entraînement fractionné de haute intensité (de l’anglais High Intensity Interval Training (HIIT).
Scott atteint son volume d’O2 maximal pendant l’entraînement HIIT (high intensity interval training) développé par Brian MacKenzie, fervent adepte de Wim Hof. Son but est d’amener à l’épuisement lors de courtes séquences d’exercices intenses. Il vous pousse hors de votre zone de confort pendant une minute, ce qui équivaut à environ 45 minutes d’entraînement standard. La respiration de Wim peut stimuler artificiellement l’endurance aérobique à court terme et le froid apaise les muscles pour une récupération plus rapide.
Bojan Mandaric et Brogan Graham se sont engagés pour une séance d’entraînement une fois par semaine à l’extérieur à 6h30 du matin tout au long de l’année, quelles que soient les conditions météorologiques, leur procurant un précieux stimulus environnemental. Évidemment, chaque personne a ses propres limites et elle se doit de les écouter. Mais pour vraiment connaître nos limites, nous devons les explorer.
La guerre froide et le principe vital
Pendant la retraite de Russie en 1812, quasi-totalité de l’armée impériale française a été anéantie. © Illarion Pryanishnikov
Lors de l’expédition de la Grande Armée napoléonienne en Russie et la guerre hitlérienne de la Pologne à Moscou les armées ont échoué et le froid a gagné la guerre. À cette époque, le chirurgien Beaupré a noté quelque chose qu’il a appelé plus tard « principe vital », c’est-à-dire la capacité du corps à générer de la chaleur et à résister à l’environnement. Celui qui se décourage meurt.
Aujourd’hui, l’armée veut savoir où se situe le fossé entre la souffrance tolérable et la mort certaine. Castellani, chercheur à l’USARIEM, conclue que la façon la plus rapide de changer le corps est de travailler dans des environnements extrêmes. Le stress de l’entraînement est le coin qui accélère une série de changements physiologiques et nous permet d’examiner plus en profondeur les niveaux de connexions corps-esprit.
Kilimandjaro
Scott se dirige en Angleterre vers la course d’obstacles la plus dure nommé « Tough Guy ». Grâce à la méthode Wim Hof, il termine la course torse nu avec le sourire. Il a l’impression de renaître et de découvrir qui il est vraiment.
Le test réussi avec succès, il décide de passer au Kilimandjaro qu’il monte torse nu en seulement 30 heures avec le reste du groupe mené par Wim, établissant un nouveau record de rapidité. La respiration Wim Hof permet de maintenir la saturation en oxygène à un niveau élevé et de combattre les symptômes du mal aigu des montagnes. La respiration rapide compense le manque d’O2 avec l’altitude.
Scott Carney, Wim hof et Dennis Bernaerts au point Gilman, sur le mont Kilimandjaro. Photo © Salim Hamis Ngonye, Scott Carney, issue du livre « Tout ce qui ne nous tue pas ».
En se concentrant sur leur respiration, Scott, Hof et Bernaerts grimpent la montagne en seulement 28 heures et le reste en 30 heures (22 personnes). Pendant l’ascension, Scott remarque comment le groupe peut influencer une personne à prendre froid ou à rester au chaud. Quand ils atteignent le sommet de la montagne, ils sont torse nu. Penser à un feu qui brûle dans son ventre a permis à Scott de lui donner la foi de continuer.
Après 4 ans de pratique, Scott connaît enfin ses limites.
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Sommaire
Avant-propos par Wim Hof
Préface Je suis déjà en feu
Introduction Hommage à une méduse
- Chapitre 1 Et l’homme de glace fut
- Chapitre 2 Faire les poubelles de l’évolution
- Chapitre 3 Mesurer l’impossible
- Chapitre 4 Le coin
- Chapitre 5 Dossard 2182
- Chapitre 6 L’art du crash
- Chapitre 7 Chasser les moustiques à la grenade
- Chapitre 8 Il pleut dedans
- Chapitre 9 Parkinson, os cassés, arthrite et maladie de Crohn
- Chapitre 10 Intervalles tous climats
- Chapitre 11 La guerre froide et le principe vital
- Chapitre 12 Tough Guy
- Chapitre 13 Kilimandjaro
Épilogue Le confort froid
Une note à propos de la chronologie
Remerciements
Bibliographie
A propos de l’auteur
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