Written by: Oscar Orlandini M.D. & Daphy Cavero, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Embark on a journey of self-development through the invigorating practice of cold exposure. Step confidently and safely into your first ice bath as we unravel the secrets to conquering the cold, emerging not just resilient but with health benefits that defy imagination.
Let's Dive Into Our Essential Tips For Beginners Venturing Into Cold Exposure
Conquering fear and self-sabotage
Cold exposure isn't about avoiding discomfort; quite the opposite, it's about welcoming it—not as a setback but as an opportunity for growth and resilience. You will have to challenge the stories your conscious mind weaves—those whispers of doubt and hesitation. Tune into your body to silence the conscious mind and move beyond the mental barriers that hinder your progress.
Prepare your mind and body
Ensure a safe entry into cold waters by preparing both physically and mentally. Engage in a breathwork practice, such as our Awake 10-20-30 daily, coupled with a breath-connected warm-up working on your heart-brain coherence as you prepare your body for the immersion. Seamlessly transition from preparation to immersion, maintaining a focused and connected state.
How cold? And how long?
Aim for a temperature that makes you think “This is really cold!” and “I want to get out,” but “I can safely stay in.” For some, that might be 15°C, for others 5°C. The colder you go, the shorter the exposure needed. Ice baths and cold-water immersions seem to yield best results, though cold showers work as well! Keep your exposure short and sweet to start and grow from there, never going under 3°C to avoid frostbite or over 10 minutes unless under professional supervision—safety first.
Keep your breathing nasal
A game changer indeed. When you enter cold water, your body receives a signal that you may be in danger, and this may lead you to start breathing fast and shallowly through the mouth. Here’s where you must be intensely conscious of your breath, inhaling and exhaling through your nose—slow, steady, and connected. As you confront the cold, use your breath as a tool to regulate yourself and return to calmness. Close your eyes for an even deeper experience.
Post-exposure recommendations
After braving the cold, engage in mindful warming. Keep your body in motion to generate heat, avoiding stillness to help with any trembling. Dress in warm clothes, indulge in a hot drink, and aid your body in readjusting while maximizing the benefits. Get prepared for adrenaline and dopamine to rise and elevate your mood and energy.
Take your experience to the next level
Transform your cold plunge into a ritual. Keep comforting towels and warm blankets at hand, add some Epsom salts to your bath, and play binaural beats through headphones, turning discomfort into an enjoyable, personal experience. It's a moment of profound connection with yourself.
Practice, practice, practice
As with any other activity you engage in, the more you practice it, the easier it becomes. Your body and mind will develop adaptations to help you overcome the cold. The key again is starting short, maybe just 10 seconds, then 20, 30, and keep growing slowly and consistently. As you become adapted and resilient, what initially might have seemed like an impossible feat will now feel very doable.
Already intrigued? Here we unveil the physical benefits of cold exposure
Pain and Inflammation Reduction: Triggering anti-inflammatory responses, cold exposure naturally reduces pain and swelling.
Heightened Energy: The cold stimulates a significant release of adrenaline and noradrenaline, increasing wakefulness and alertness, and boosting overall energy levels and focus.
Improved Immune System: Challenging your body in the form of controlled, short bouts of stress strengthens its defenses, fostering a robust immune system.
Physical Recovery Aid: Ice baths can be a great recovery tool after high-intensity or endurance training, demonstrating positive outcomes for muscle power, perceived recovery, and decreased muscle soreness. If training for hypertrophy, wait 6 to 8 hours after training or do it before to avoid affecting gains.
Enhanced Sleep Quality: Regular early morning cold exposure can help regulate sleep patterns, leading to improved sleep quality and overall well-being.
And, last but not least, cold exposure provides incredible mental benefits
Improve Mood and Mental Health: Cold exposure causes a prolonged release of dopamine and endorphins throughout the day, these powerful molecules are capable of elevating mood, enhancing focus, attention, and goal-directed behaviors.
Increase Mental Resilience: While in the cold, you exert what is called ‘top-down control,’ allowing you to suppress impulsivity. Learn to be comfortable in discomfort, applying these lessons to face life's challenges assertively and calmly.
Deepen Inner Connection: The challenging nature of cold-water exposure deepens your connection with your inner self, promoting self-awareness and listening to your inner world.
Focus Gain: Sharpens focus and concentration by activating the sympathetic nervous system, enhancing cognitive function.
Cold exposure is not just about facing the chill; it's unlocking your body's hidden potential for resilience and well-being. Embrace the cold and discover the strength within. Ready to chill and thrive? The frosty adventure awaits, promising a healthier, more resilient you.
Reach out to us to let us know you’ve read our article; we’d love to hear from you!
Oscar Orlandini M.D. & Daphy Cavero, Executive Contributor Brainz Magazine
Oscar & Daphy are lifepartners and co-founders of Awake Society, an innovative approach of 360° health & wellbeing specialized in mind-body connection, mindset reprogramming, deep nourishment and purpose driven life. Oscar is a Medical Doctor and a certified Sleep, Stress Management, Recovery & Nutrition coach. Daphy is a certified Integrative Health Coach specialized in Nervous System Regulation, Somatic Work and Emotional Release. They are both certified Masters in Trauma-Informed Breathwork & Ice Immersions. Together, they empower high performers to overcome stress and low energy, reclaiming mental and physical health for lasting vitality and resilience.
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