It’s no secret that cold exposure therapy has become quite the trend, with more and more people taking part in this activity and more research being done on the phenomenon. It’s almost like a “rite of passage” these days within the health community, but are they on to something? Studies show that the physical and mental benefits are numerous and I can’t help but agree!
The Physical and Mental Benefits of Cold Exposure
The benefits of cold water immersion are numerous. It is believed that cold therapy can enhance the immune system by stimulating the body’s natural defense mechanisms, such as increasing the production and effectiveness of white blood cells.
Several studies, including one published in the Journal of Immunopathology and Pharmacology in 2016, provide evidence supporting the use of cold therapy for immune function enhancement. This particular study discovered that whole body cryotherapy elevated the activity of natural killer cells, crucial for immune response and combatting infections. Not only is it immune boosting, it also has additional benefits such as:
· Decrease inflammation
· Increase dopamine & epinephrine
· Reduce stress
· Improve mood and sleep
· Regulate hormones,
· Accelerate Metabolism
…and so much more!
For me personally, I have noticed reduced pain in my hip. I have been dealing with hip/groin pain on my right side for quite some time now because of overexertion on my pilates reformer. My pain is reduced, nearly gone throughout the day after I cold plunge. And I notice many of the above benefits throughout my day.
My First Encounter with Cold Exposure
I was introduced to the idea of cold therapy through my husband years ago when we began dating. He was doing the Wim Hof Method. We started doing it together when he came to visit me in Sydney while we were dating long distance. There was something about the whole routine, breathwork, stretching and cold plunging that I loved. Especially since I am a huge routine person in the mornings-every morning for an hour, I do something for myself that helps contribute to my mental and physical wellbeing.
When we moved to New Zealand, we were lucky enough to live right on the beach. I was suffering with terrible anxiety, so I adopted a morning ritual of going to the beach, going straight into the water and then returning to the sand to meditate. I kept the practice up till the beginning of winter, but when the weather got colder and the water got temperamental, my cold plunges turned into the occasional cold shower.
Embracing the cold
Here we are in the middle of winter and a couple of weeks ago, I was going to my natural health food shop when my eyes suddenly caught their bulletin board “Ice bath and Sauna Workshop-Saturday!” I mean, I NEVER look at the bulletin board so for me this was a sign, it was almost as if the heavens parted and someone said “girl, it’s time to get back into the cold.” I immediately sent it to a friend of mine and we booked in right away. Come Saturday morning, it was wet and cold-conditions were screaming at me saying “don’t do it!!” even though I was hesitant, I was so ready to take the plunge.
I arrived at the studio where it was being held, outside was the smell of fresh burning wood from the sauna, and there beside it were two large ice baths, filled to the brim with cold water and ice-just looking at it made me shiver!
We started with 20 minutes sauna, then came out and did some prep breathwork before hopping into the cold. We did a few minutes of breath of fire, a kundalini type of breath that helps ignite warmth in the body. Then a huge breath into the nose, a huge breath out of the mouth and in we stepped. Another huge breath into the nose, a huge breath out of the mouth before we completely submerged ourselves to where the water was covering our shoulders. Fuck, it was COLD! Naturally, your body and mind are at war. My body was telling me to get out. This is too cold. But then I closed my eyes, focused on my third eye and began breathing slowly in and out of my nose and before I knew it, I settled in. As the rain fell on me, I felt euphoric. Once the timer hit three minutes, we had the option to fully immerse ourselves by taking our head under the water before getting out of the bath, so with that, I took a deep breath and fully dunked myself before hopping out. I could feel energy pumping through every cell of my body. It was incredibly invigorating. Then it was time for another 20 minute sauna session followed by a final 3 minute cold plunge.
To be honest, the second time in the ice bath was a struggle for me. It definitely felt harder than the first time, but I conquered it. When we were out, we were told that we couldn’t shower in warm water, that we needed to allow our bodies to warm itself up naturally. I was shivering for about 30 minutes before my body regulated.
The whole day after I felt so energized, so clear, and so refreshed, it was almost like a rebirth, a feeling of resilience and strength.
When I got home to tell my husband about it, he said, “We need to get back into the daily cold plunge. Tomorrow morning, we are going into the pool.” And man, did he keep his word! Every morning we have been going into the pool or ocean to cold plunge for 3 minutes. It’s our daily practice to put ourselves in an uncomfortable position, to become stronger than our minds and to achieve what feels like the impossible day after day. Since we are in the middle of winter it’s hardly inviting, and every morning I find myself saying “uhhh I really don’t want to do this!!” But before I know it, I am stepping into my bathing suit and am heading outside to begin my breathwork.
Building Resilience and Determination
I feel it is very important to challenge ourselves daily. It’s too easy to always choose the comfortable option that most days we never push ourselves to the limit. I feel that always being a state of comfort is a disservice to ourselves, because the reality of it is, in life, inevitably, challenges will arise and most of the time we are not mentally prepared. For me, my daily practice of cold exposure has shown me what I am capable of, that I can rise above difficult and uncomfortable situations.
We take our son along so he can cheer us on from the sidelines. It holds great significance for us to involve him in these experiences, as it imparts the invaluable lesson of pushing beyond our limits and discovering our true strength.
We aspire to show him the art of finding serenity amidst discomfort, demonstrating that we possess the power to govern our own minds. This knowledge equips us to effectively navigate life’s many challenges with grace and resilience.
“If we choose always choose comfort, we never learn the deepest capabilities of our mind or body.”
Wim Hof
Take the plunge, you know you wanna!
YES it’s going to be hard! YES it wont be easy! But I promise you the rewards that meet you on the other side are invaluable. You can always start slow and gradually build your tolerance. Studies have shown that if you can participate in 11 minutes a week of cold exposure you will reap the benefits. If you are into podcasts I would recommend listening to Episode #66 of the Huberman Lab Podcast where he discusses the “Use of Deliberate Cold Exposure for Health and Performance.” It is a fascinating listen!
That is 11 minutes total, over 7 days, however you decide to break it up. I have been in the habit of going every morning for 3 minutes because I like the routine of it and I feel that if I skip a day it will be all too easy to stop it all together. You can do more or less but 11 minutes seems to be the magic number to receive the benefits.
“I know my body. I know my mind. I know what I can do.”
Wim Hof
