Hi All!
In this post I'm going to talk about cold exposure which is something I've been doing fairly routinely for the past few years.
Admittedly, it’s a bit overplayed on social media, with everyone posting about their cold plunge experiences; however, I do believe it has profound benefits, which is why I’ve dedicated a post to it.
Personal Journey with Cold Immersion
My interest really grew after repeatedly after hearing about its benefits on several of my favorite podcasts, particularly after learning more about the potential to improve mental fortitude. Training your body to remain calm in the face of the immediate cold shock can help in managing real-life stressors, making the experience invaluable.
Methods of Cold Immersion
Cold Showers: A simple start is with cold showers. Begin with your usual warm shower, then gradually turn the temperature down for the last few minutes. Over time, try to extend your cold exposure, focusing on deep and steady breaths. Make sure the water hits your face, chest and back of your neck.
Nature: If you have access to a cold river, lake, pond, or ocean there is no better way to experience cold immersion. You get the benefits of grounding (a topic for a future post) and enjoying the scenery while you are plunging. This past spring I did cold immersion every morning in a river located in the Poconos (PA) while at a Wisemen project retreat. Great way to start a morning!
Ice Tubs: Large steel or plastic tubs, available from places like Tractor Supply, can be filled with ice to achieve the desired temperature (<60 degrees at minimum, <50 preferred). Companies like Ice Barrel also offer solutions. Remember, this method requires a significant amount of ice, which will melt quickly in summer.
Cold Plunge Tubs: I chose a setup with a built-in chiller (down to about 36 degrees), made by Cold Plunge. [See pics below] While not the cheapest option, it eliminates the need for ice, promoting consistency in practice. Other companies, like Morozko Forge, offer a very high quality product that offers low temps (floating ice) but they are outside my desired price point.
My personal routine is pretty consistent (1-2 times/week at ~47 degrees for 7 minutes) in the cold plunge pictured below.
My Setup
(Very) Brief History of Cold Immersion Therapy
The Romans and the Finnish recognized the health benefits of cold immersion centuries ago. The Romans enjoyed varied temperature baths, while the Finnish would often swim in icy waters after a sauna session.
In the 19th century, Bavarian priest Sebastian Kneipp developed the "Kneipp Cure" after finding relief from tuberculosis symptoms in the icy Danube. He became a staunch advocate for water therapy, including cold baths. One of is quotes is "If there is a cure for me, it will be water". Read more here
The Science Behind the Cold
Cold immersion advocates like Wim Hof, Dr. Andrew Huberman, and Joe Rogan have rekindled interest and awareness of cold immersion. Here's a brief snapshot of the science-backed benefits:
- Anti-Inflammatory Effects: Athletes have shown reduced inflammation markers after cold water immersion post-exercise.
- Metabolic Boost: Cold exposure can stimulate brown fat production, which burns calories to produce heat.
- Mental Health Enhancement: Cold exposure triggers endorphin release, potentially reducing depression symptoms.
- Immunity Boost: Wim Hof and his followers have sh &own an enhanced immune response with his method (breath-work cold immersion).
- Improved Sleep Quality: Cold exposure can potentially enhance sleep by regulating our circadian rhythm. I don't recommend doing so before bed though a) rush of endorphins make you alert b) paradoxically raises your core body temp (if you don't stay in too long). Your body needs to lower its core temp for better sleep. Thats why I find Sauna better in the evening.
Cold immersion influences our body's biochemistry, especially dopamine and epinephrine levels. Immersing in cold water is perceived as stress, triggering an adrenaline release, preparing us for a ‘fight or flight’ response. This results in increased heart rate, blood pressure, and glucose levels, providing an energy boost and heightened alertness.
Simultaneously, the brain releases dopamine, the “feel-good” neurotransmitter. This is why many report a mood lift after a cold plunge. It’s not just psychological; there’s a biochemical and physiological basis to this “cold rush.”
This cold-induced spike in dopamine and epinephrine is part of our evolutionary response designed to help us survive in harsh environments. Today, we can leverage this response to improve our mood and energy levels, foster resilience to stress, enhance focus, and support overall well-being.
From my experience, regular cold plunges have definitely sharpened my mental clarity, boosted my energy, and enhanced resilience. And yes, it does get easier with time. However, I choose not to indulge in cold immersion daily for a couple of reasons:
Control Over Adaptation: I'm not aiming to become overly cold-adapted. My primary goal is to control my response to the cold/stress, and plunging once or twice a week ensures that it remains a challenge. It's about mastering the mind's reaction to the cold rather than just getting used to it IMO.
Balancing Stress with Cold Immersion: While cold immersion offers numerous benefits, it also acts as a stressor to the body. I'm a proponent of moderation. For me, daily exposure might tip the balance towards excessive stress. This concept aligns with hormesis or hormetic stress, which suggests that a certain amount of stress can be beneficial, but too much can be detrimental. That said, many cold immersion enthusiasts vouch for the advantages of daily practice. Ultimately, it's crucial to find a routine that resonates with your body and well-being.
Proceeding with Caution: Cold Immersion Isn’t for Everyone
Despite its numerous benefits, cold immersion therapy isn’t suitable for everyone. Individuals with certain medical conditions, such as heart disease, Raynaud’s disease, asthma, or a compromised immune system, should exercise caution. It's essential to consult with a healthcare provider before trying cold immersion, especially if you have underlying health conditions. Potential health risks include hypothermia, frostbite, and heart complications.
If you’re new to cold exposure, remember to start slow. A cold shower or applying ice packs on the body can be a safe starting point before progressing to more intense practices. In fact, recently there has been anecdotal evidence that splashing cold water only on your face provides some real benefits.
Helpful Tips When Taking the Plunge
- Engage in active breath-work, like the Wim Hof Breathing method, before cold exposure.
- Focus on deep breaths upon entering the water. I exhale when entering the water.
- Initially, keep your hands out of the water as they tend to get cold faster.
- Consider using a rebounder before entering to get the blood flowing.
- Start with shorter durations and gradually increase your time in the cold (no need to be a hero).
Wrapping Up
In the spirit of personal growth and self-improvement, embracing challenging experiences like cold immersion can help us push our boundaries and step out of our comfort zones. As discussed in the excellent book "The Comfort Crisis," by Michael Easter, pushing ourselves to confront difficult situations can foster mental resilience, enhance self-confidence, and create a sense of accomplishment.
By purposefully seeking out challenges and overcoming them, we train our minds and bodies to become more adaptable and robust. This practice of engaging in discomfort not only teaches us valuable life skills but also helps us appreciate the comfort we have in our daily lives. So, when we plunge into the icy waters or face any other demanding task, we remind ourselves of the power of resilience and our ability to conquer life’s daily challenges.
From boosting metabolic function to improving mental health, cold immersion therapy offers an array of benefits. But remember, it’s essential to understand your personal health conditions and consult with a healthcare provider before starting any new regimen.
Whether you’re intrigued by the thought of a cold shower, or planning to take the plunge into an ice bath, remember to stay safe. Like many "biohacks", cold immersion therapy should always be undertaken responsibly.
Reach out with any questions!
-Dave