Written by King Nerio Sibulo, Holistic Embodiment Coach
King Nerio is a ICF Certified, Holistic Embodiment Coach. He is a 3rd Generation Medicine Man utilizing the experiences and wisdom from his forefathers and a holistic and result drivern appraoch to his coaching practice.
Robin Sharma once said: “Consistency is the mother of mastery, and persistence is how you get to legendary.”
In February 2018 in Vancouver, BC, Canada, I met one of the most inspiring and incredible human beings, Wim Hof. I learned about the benefits of cold exposure and breath work and got the opportunity to do my first cold plunge. After that event, I was inspired to take cold showers every single day. I started my showers with warm water and rinsed myself with cold water for 5 seconds, then after a few days, that 5 seconds turned into 10, 30, and eventually I was taking Cold Showers from start to finish.
Fast-forward to a year, I wanted to challenge myself, and really feel the benefits of cold exposure. I talked to my closest friends and shared with them the mental and physical benefits of doing a cold plunge. We started in summer where temperature was warm, then onto fall in which temperature got colder and eventually during winter. This went on for years. Then, In December 2023, I bought my first portable cold plunge tub, and challenged myself to go into the cold water every single day for 30 days. 30 days turned into a 100 and here are 4 things I learned from taking a cold plunge for a 100 days straight.
1. How to be consistent
Before the tub, I had to drive 40 minutes back and forth to go to the river, in which I did my cold plunge. The tub allowed me to get my time back and gave me the opportunity to do the cold plunge in the comfort of my home. To be consistent, I had to facilitate my environment and create a structure that helped me get the results I wanted. Having a tub in my backyard reduced the friction between me and doing cold plunges, it took away any excuses I had for not doing it. Creating a structure in my day in which I would select the time I would plunge and do it every day at 1:30 pm allowed my body to get used to the experience and helped me complete the 100 days. To be consistent with something, what structure will you integrate in your daily life to help you reduce the friction of taking action?
2. Motion follows emotion
Because of a hectic schedule, there are some days I did it in the morning at 7 am, some days I did it at 10 am, and some days I did it at night just before midnight. There were a few nights that I almost didn’t do it because I didn't have enough mental and physical energy to take the plunge. However, I remembered what a mentor of mine said“ emotion follows motion” which means your psychology follows your physiology. I discovered that every time I didn't feel like doing it, I would hype myself up by doing jumping jacks, push-ups, shadow-boxing while speaking out loud “I’m doing it, I’m doing it!” several times, and eventually I would build enough excitement and momentum to help me move forward. I’d change into my swim trunks, grab a towel and step outside with a below 0 temperature within a few minutes. Furthermore, I learned that by moving my body, I can create momentum that can give me enough energy to take action.
3. How to create momentum consistency
The consistent cold plunge gave me the opportunity to build momentum in my life. Accomplishing it daily gave me the confidence to do other things like meditation, working out and working daily on my business. I start my day by doing my morning routine which consists of making my bed and cleaning my desk, prayers and meditation, and stretching and working out. This morning routine and momentum empowered me to take the plunge, even at outside temperature reaching-40 degrees. I saw this pattern of small, consistent action leading to greater feelings of accomplishment and increased energy. To create momentum in your day, give yourself the opportunity to accomplish small tasks, and take small steps consistently.
4. How you do one thing is how you do everything
One of my mentors once told me “how you do one thing is how you do everything else”, cold plunges tend to make my mind go berserk with thoughts running through my mind like “this is crazy!”, “I’m going to lose my toes!” “Why am I doing this!?” But if there’s one thing I learned from it is how to calm myself down and trust my body’s innate ability to adapt. I noticed after the first month of doing daily cold plunge that I became more peaceful, I handled stressful situations at work and personal relationships more gently and with a calm state of mind. It was then that I embodied the meaning of “how you do one thing is how you do everything else”. If I can brave and handle the cold, take a cold plunge with a smile on my face, then I can show up in life’s most difficult and challenging situation with a smile on my face.
Read more from King Nerio Sibulo
King Nerio Sibulo, Certified Business Coach
King Nerio is a ICF Certified, Holistic Embodiment Coach, and a Cold Plunge Practitioner. He is a 3rd Generation Medicine Man utilizing the experiences and wisdom from his forefathers and a holistic and result driven approach to coaching. He helps men embody their most confident self and create a positive self-worth so they can create healthy and meaningful relationships with women, live the life they desire and become a healthy and positive role model for society. King Nerio also hosts meditation and mindfulness workshops to teach people mindfulness practices to deepen their awareness, increase their clarity and live a life grounded in the present moment.
