Cold Exposure

Anyone up for a cold shower?

OMG that sounds terrible doesn’t it?! I used to take the most scalding hot showers ever. It wasn’t until I was turned on to “The Iceman” that I started braving the cold. Don’t get me wrong I still enjoy a hot shower but I now add cold into the mix (typically at the end).

I know what you’re thinking, “Wait, what? Who’s “The Iceman” and why are you doing this to yourself?”

So through listening to my favorite podcasts I kept seeing this man, Wim Hof, being interviewed. I was instantly drawn to him and his energy. He actually reminded me of my dad with his passion and zest for life. Anyway, I connected with him so I decided to check out his work further. I dove head first into his breath work that he does which leads to cold exposure. You see he has this breathing method that allows you to raise your internal body temp and self regulate the body when presented with stressors like the cold. He actually has done many scientific studies proving his method which explains how he’s been able to hold several world records including swimming under a huge sheet of ice in a single breath, hiking mountains in freezing cold temps in nothing but his shorts and many more. You should check it out he’s amazing.

Anyway, back to the point being, he uses a cold shower or ice bath to cause (healthy) stress to the body. When faced with the cold the body stops performing non-essential body functions (like inflammation) and releases stress hormones. I know it sounds bad but when done for a short amount of time and you are given time to recover it actually strengthens you like exercise or fasting does.

Some of the many benefits found are:

• Reduce stress levels

• Higher states of alertness

• Increased immune response

• Improves the lymphatic system (cleans your body out)

• Weight loss

• Increased willpower

So how do I start trying this out?

Cold Showers:

You can start by simply adding cold into your regular showers. Two popular methods are a contrast shower where you alternate between hot/cold for several minutes or you can go just straight cold at the end or middle of your shower. Wim did a challenge that had people start with just 15 seconds for about 3-4days then working up to 30 seconds all the way up to one minute. If you can last up to two minutes then you’re really going to reap the benefits. Me, I currently do a minute and feel proud of that. Remember this is turning your knob all the way to full cold because you want it at about 50-60 degrees Fahrenheit or slightly cooler. While the cold is blasting make sure to focus on keeping your breathing steady and deep. If you have troubles you can check out his breath work tutorials for more help.

Ice Baths:

If you happen to have access to a cold plunge or ice cold lake/pool then you can submerge your body (head out of the water) and stay in for up to five minutes focusing on your breath and staying calm.

Note to Self: Ice baths may seem a bit hard to access or intense so try adding cold to your shower and see how you feel. I personally notice so much more energy afterwards and I no longer need to dive straight for a towel.