Many people ask me why I do crazy things like taking ice baths and plunging in ice water (like in Antarctica), so I thought I’d share the reasons and benefits of these practices.
Stress
Surely we all know what stress is, and many associate it with something negative, but not all kinds of stress are bad.
Let’s think about the origins of our stress mechanisms. Our ancestors lived a quiet life as hunter-gatherers but exposed themselves to the threats of large predators. In the presence of, say, a lion (stressful stimulus), their bodies stopped all functions not essential for survival, released adrenaline and cortisol, which are our stress hormones, and all the blood and energy from the body went to the muscles to prepare run away in seconds. It is a instinct. Once (hopefully) they managed to escape the lion, these mechanisms shut down and they could return to a relaxed state.
The interesting thing is that today our bodies (our physiology) continue to function in the same way, but we are not escaping from lions to save our lives. The stressful stimuli in our lives are work, traffic, daily news, and worries; and these stimuli are constantly activating our stress mechanisms and not allowing us to spend most of our time in a relaxed state where the body’s priorities are digestion, immunity, metabolism, detoxification, reproduction, etc.
But as I told you, there are different types of stress. The term hormesis or positive stress refers to brief moments of stress that allow us to increase our resilience, that is, to be stronger against future stress stimuli.
Cold is one of these stimuli and a fairly powerful one.
The Wim Hof Method
In 2017, I heard about the Wim Hof Method (WHM) for the first time. Wim Hof or the ice man (for those who do not know him there is an excellent Vice documentary on YouTube) has world records for staying in ice water for almost 2 hours, swimming under the ice, climbing the Everest only wearing shorts, and being immune to the intravenous injection of the bacteria E. coli.
But the most important thing is not that he is the only one in the world who can do this, but that he openly teaches that we can all achieve this if we practice the WHM fundamentals.
- Cold Exposure
Exposure to cold begins a cascade of health benefits, including activation of brown fat (responsible for thermogenesis or maintenance of our body temperature due to the production of heat in response to cold), loss of white fat (the “love handles”), reducing inflammation, boosting the immune system, decreasing stress, improving sleep quality, and producing endorphins that naturally boost our mood.
- Breathing technique
The second pillar of the Wim Hof Method is breathing. We always breathe, but we don’t realize its enormous potential. Increased oxygen in our bodies generates more energy, less stress and stimulates the immune response to fight viruses and bacteria.
In 2019, scientists Kaelin, Ratcliffe, and Semenza received the Nobel Prize in Medicine for discovering the cellular mechanisms by which cells adapt and regulate the activation of certain genes in response to the amount of oxygen available. And this is precisely the scientific basis of the WHM.
- Mental focus
The third pillar is the basis for the other two: both cold exposure and conscious breathing require patience and dedication to fully master it. Mental focus and determination allow us to dominate our body and mind.
Benefits of cold exposure or induced thermogenesis
- Relieves joint, bone, and muscle pain
- Increases longevity
- Improves circulation
- Improves physical and mental performance
- Reduces the risk of diabetes
- Improves mood
- Reduces depression and anxiety
- Accelerates recovery from physical injuries
- Strengthens the immune system
- Aids weight loss
How to practice cold exposure
We’ll go from the simplest to the most advanced:
- Finish your shower with cold water for 30 seconds and gradually increase the time
- Shower with cold water
- Dip your face in a bowl in ice water for as long as you can hold our breath and repeat 3 times
- Take an ice bath (up to above the shoulders), stay for at least 1 minute and gradually increase the time
- Swim in natural cold waters (such as in Antarctica)
The most important thing during any of these practices is to remain calm, breathe deeply but naturally, and bring your mental focus to a pleasant or, at least, satisfying sensation.
My personal experience
Despite being born in Russia, my whole life I disliked and avoided cold but since I started practicing the WHM and challenging my own limitations related to cold, I not only endure it much better but also get satisfaction from overcoming my own mental barriers.
However, the greatest benefit of WHM is not to be more resistant to cold, but to be more resilient in life. Both exposure to cold and breathing techniques made me break out of my comfort zone and challenge my own physical and mental limits, and made me feel that nothing is impossible.
