The Healing Power of the Wim Hof Method. An interview with Pavla Borg

Wim Hof Method in Malta: Interview with Instructor Pavla Borg

The Wim Hof Method combines breathing exercises, gradual cold exposure and mindset training. These practices are not new, yet Wim Hof helped bring them to a wider audience with a simple intention to help people feel happier, stronger and healthier using natural inputs such as air and cold.

Pavla is originally from the Czech Republic and has lived in Malta for more than twenty five years with her Maltese husband, two children and a cat. She is a health coach, founder of My Heroic Wellness and the first Wim Hof Method® instructor in Malta with a focus on intentional inner work. Her training includes Integrative Nutrition, holistic health coaching, Reiki, energy work, advanced stress management and breathwork, including WHM and SOMA.

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Questions

1) What inspired you to become a Wim Hof Method® instructor and how did you begin?

Pavla guiding a Wim Hof Method breathing and cold exposure session

In 2016 I first heard about the method while working in finance. I was interested in healthy living and personal growth, yet I did not see myself embracing the cold. A podcast with Wim Hof planted the seed. In February 2018 I tried very short cold showers. By April I took my first ice bath in Munich with Wim Hof. I did not know anyone in Malta who practised it, but I signed up for the instructor course based on my own results. It was a year of learning that ended with a snow covered mountain climb in Poland in December 2019 wearing only a light outfit. I do not see myself as naturally gifted for the cold. I see myself as proof that with gradual practice most people can progress.

2) How has the method affected your health and well being?

Cold exposure practice during a winter session

It felt like a reset. I have more steady energy and better resilience to stress. Daily cold exposure helps me connect with inner strength and courage. Fear still shows up at times, but my response has changed. I feel stronger in body and mind, and life feels more adventurous as I approach fifty. Habits that support recovery and calm make a clear difference on difficult days.

3) What are some potential benefits of cold exposure and how does it work with the other pillars?

Cold exposure is often linked with increased alertness, improved mood, support for recovery, better sleep quality and a sense of focus. When combined with breathwork and mindful attention, these short controlled stressors may help the body adapt. People report improvements in how they manage stress and how quickly they return to a calm state after effort. Responses vary, so gradual practice and listening to your body are important.

4) What role do food and nutrition play, and how do you approach eating?

There is no set diet for the method. Many people pair practice with simple routines such as eating earlier, leaving time between food and breathwork, or short periods of fasting. It is not only what you eat but also the state you are in when you eat. Calm breathing before meals can help shift into a rest and digest state. Planning food for the week reduces stress. If support helps, services like Fortify Meals can deliver balanced meals so you can focus on practice and recovery.

5) Do you have success stories from clients who have seen meaningful changes?

Group workshop during a Wim Hof Method training day

With regular practice many people report better mood, more confidence and improved ability to handle pressure. Some share that they sleep better and recover faster from training. In guided sessions I have seen people release tension and reconnect with a sense of calm within minutes. Results differ from person to person, yet the combination of breathing, attention and measured cold can be a practical framework for many.

6) What tips would you give beginners who want to add cold exposure to daily life?

Participants preparing for a safe ice bath at a workshop
  • Make a simple commitment. Start with fifteen to thirty seconds of cool water at the end of a warm shower. Add time each week until you reach about two minutes.
  • Breathe gently through the nose and focus on a long, relaxed exhale.
  • Choose a time that suits you. Morning can feel energising. If you practise in the evening, leave at least sixty to ninety minutes before sleep.
  • Practise with a buddy or join a community challenge for accountability and safety.
  • Consider a one day workshop for guidance and a supportive first ice bath experience.

If you would like extra support, you can contact Pavla for the next free cold shower challenge or book a workshop.

Safety note

The Wim Hof Method® and cold exposure are not suitable for everyone. Do not practise breathwork while driving, in water or in risky situations. If you are pregnant, have cardiovascular, respiratory or other medical conditions, consult a qualified health professional before you begin.

For convenient, nutritious meals that support steady energy and recovery, explore our Fortify Meals plans.

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