One of the greatest benefits that I noticed very quickly (even after my first time) to getting in the cold water was just how alive I felt. It’s the ultimate alertness, and it’s not uncommon to feel this for hours. When we immerse in cold water for the short term, we activate our sympathetic nervous system, otherwise known as our “fight or flight” system. That means that massive amounts of chemicals such as noradrenaline and norepinephrine are being released into our bloodstream to aid our bodies in the experience. Short term, we are increasing our heart rate, our blood pressure, and our pupils are dilating. Of course long term these are symptoms that can cause harm, but in very short hormetic situations like taking an ice bath or a cold shower, these can be beneficial. One of the biggest challenges that people might experience when they start taking ice baths is that they think “more is better.” It’s simply not true in this case, and as Dr. Susan Soeberg has studied extensively for a decade, the science shows that doing just 11 minutes PER WEEK is a very good baseline as to not stress or fatigue the body out too much. In other words, enjoy that feeling of aliveness, but don’t overdo it. Just like you wouldn’t try to drink 12 cups of coffee everyday because of the looming crash that would come on and the stress on your adrenal system, the same is true for cold exposure. Be smart, listen to your body, and remember in most cases with regards to deliberate cold exposure, less is more.

One of the biggest challenges in the beginning of your cold plunge experience can be the painful cold sensations in your hands and feet. This simply comes from the loss of blood flow as the blood exits your extremities and rushes to your internal organs to protect them. Is it harmful? If you’re staying in the recommended 2-5 minute range, no. Is it painful? Yes, it can be! Here’s a couple of tricks that can minimize the pain: 1-Placing the hands on the thighs and closing your fingers together while pressing firmly into your thighs. This is one of Wim Hof’s biggest tips that he’s preached for years. You’ll feel a bit of heat as you ground yourself with the placement of your hands. 2-Relax your feet. Often people will try to dig into the base of a tub, to the surface of a lake, or otherwise and they end up thinking too much about the “pain” in their feet. Try to relax, let go, and move your awareness to something other than your feet, such as your breath. 3-If you can’t place your hands on your thighs for some reason (for instance, an unstable surface such as a lake or moving stream) try to press your hands together in prayer hands. If you can, keep them underwater so that you get the circulatory benefits. If it’s simply too painful in the beginning and keeping your hands in seems to ruin your experience entirely, you can keep your hands out of the water. Some people in extreme places like Alaska or Canada will sometimes wear waterproof gloves. Do your best, be smart, and always go with the feeling. You will get stronger the more you do this and adapt.

Day 21 and I couldn't WAIT to soak today!! I don't know what I did, but suddenly I started having excruciating pain in my back/hip area like a really angry muscle/ligament etc. over the last 12 hrs. It's likely related to an electrolyte imbalance as I deal with those a lot these days, but I could not wait to get in today. Today was ice cold and much appreciated, what a relief it gives to issues like that. Today's also my birthday, so Matt captured 1/22 on the clock for my photo today! 🎂

Having a little talk with the friends. While this may be the end of the 21 days, I promise to come back tomorrow. We've done this around 140 times now. No anxiety necessary. Chill.

Many people get into a nice routine and then go on a vacation or business trip and it all falls apart. Today’s lesson is going to be helpful in giving you all of the options to keep that deliberate cold exposure in full swing, even while out of your normal routine. Cold Or Warm Place? If you’re traveling to a warm place or somewhere during the summer, chances are that your shower water isn’t going to be cold enough to have therapeutic benefits. Here’s a few options: 1-Find a cold plunge place. This isn’t always possible but luckily more and more wellness businesses are adding them. 2-Fill up your bathtub with ice. You can raid the local hotel ice machine or order ice to your door on Instacart in most cities. Not all tubs are very deep, but you might still be able to make it happen even if your knees are sticking out. 3- Gallon Cold Water Method This final one might not only be the most feasible in many cases, but it’s actually quite challenging. Simply buy a 1 gallon jug of water, and leave it in your hotel fridge overnight, and wake up in your shower by pouring this one gallon jug all over your head and body. I did this when I was on a 7 day retreat recently and it was way more effective and challenging than I ever would have thought. Cold Travel If you’re traveling to a cold place that has cold water below 60 degrees, you’re in luck. Here’s the options: 1-Good old cold shower for up to 5 minutes 2-Fill the bathtub up with cold water from the tap 3-Find a clean lake or stream nearby. (Always use caution. Ensure that the entry and exit point is safe. Never swim alone in nature settings or at the very least, plunge where you can easily get help from other humans). Getting your cold exposure in while traveling can be a little more challenging, but also a lot of fun. It’s an opportunity to get resourceful, have new funny experiences, and maybe even discover some gems.