01/26/2023
I get asked frequently about cold plunging. I love that. I like to talk about things that excite me and I'm passionate about. It gives me a chance to reflect on the why, how, etc. Every time someone asks me about it, there are similarities in my explanations, yet each one seems unique.
I'm taking the day off from plunging since I'm sick. I tried it while I was sick and wouldn't recommend it. A friend reached out today who was curious so I got to reflect again on my cold plunge journey.
Almost three years ago I knew I needed some tools to help regulate my nervous system that werent just coping techniques. My personal coach at the time had mentioned breathwork exercises, but my demand avoidance prolonged that for several weeks 🤣
I began trying some holotropic breathing exercises and had some wildly intoxicating emotional releases. I was hooked. I do many different variations of breathwork daily and i would recommend anyone look in it if you're interested in an energetic, spiritual, breathwork journey.
I kept looking for more instructional videos and techniques on YouTube and I kept seeing WHM and Wim Hof method. I looked in to it. Downloaded the app. Bought the program (not entirely necessary, but helpful). I watched the vice documentary of Wim Hof on YouTube which is a great starting point. Essentially it's breathing techniques with retentions to kick start certain processes in your body. The breathwork, along with meditation (in a sense the breathwork is a form of meditation), and intentional cold exposure make up the Wim Hof method. Nothing specifically new, it's all ancient, but in the modern era it's been studied extensively and now there's "proof".
I breathed. I breathed a lot. After three weeks on July 24, 2020 I realized I couldn't regulate myself and became very aware of what things did to my body. I dropped alcohol that day. Six months later I quit caffeine for a year (i'm back now 😵, but still no booze).
Along the start of this journey I began turning the shower cold at the end of it. I slowly increased the duration. This evolved over time in to cold plunges in nature. I will say no matter what your cold exposure is, controlling the breath is the key to it all. Eventually I bought a stock tank and continued my journey experimenting with temperatures.
The biggest benefit for me from the cold plunging is increasing your resilience. When you intentionally put your body in a fight or flight mode and activate your autonomic nervous system a bunch of processes are kicked off physiologically. When you can get a hold of your breath and slow it down and extend your exhale you hack your body and indicate safety in what is interpreted as an unsafe situation. After I'm in and cozy in the tank I breathe less than twice a minute.
You can do cardio in the gym, lift weights etc, but your smooth muscles surrounding your vascular system only get exercised through extreme heat or cold. Ever get so cold it hurts? They need exercised! It's invigorating. You get a dump of ephinohrine, norepinephrine, as well as dopamine when you enter the cold. It's great for muscle recovery.
It boosts your immune system by stimulating leukocyte production. The second biggest benefit for me is the reduction in inflammation and helps manage my back issues.
Over time, through practice, you can build up your brown adipose tissue. This can end up in a reduction in white fat. It boosts your metabolism. I lost 26 pounds between increased plunging and Covid 🤣.
Mentally it's very beneficial as well. It's the most present I usually am in my day and a way to connect with my body. There's also some benefits there from just doing something that's hard and going over that hurdle.
I have an abundance of resources, but to save you time I'd recommend the vice documentary one YouTube.
If you are interested in cold immersion specifically,there's a documentary on Disney called Limitless with Chris Hemsworth and episode 2 is all about cold exposure and the mechanics of it. It's a fantastic primer.
I'm part of no less than 4 cold plunging groups on FB 🤣
I have a mountain of resources 😅 we will have a fire and ice room in our wellness center whenever we get that going. Contrast therapy is plunge, sauna, plunge or other variations. Best to end cold though. In the interim I'm thinking about just doing some cold plunge workshops.
Warming up after is important and listening to your body and not pushing too hard. Your body knows. There's a line between pain and panic. Ease in. Experiment. I do horse stance, plunges, arm swings after. You want to activate large muscles without getting your HR up too much. Increase that too much your cold blood will return to your heart too fast and well, you probably know, that kicks off a terrible set of events. Warm up slow and naturally to get all the benefits. I've never had too many issues. Maybe extended cold for an afternoon, but that's about it. I eased in to it.
70+ minutes so far in January taking a couple days off with a cold.
