CAUTION: If you have uncontrolled hypertension or heart disease it is not advised that you start practising cold water immersion. If you have any doubt at all as to whether you are fit enough to give this practice a go, please consult a qualified healthcare professional.
My guest today believes cold exposure can help you battle disease, regulate your mood and help you connect with your true self.
Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.
Today’s clip is from episode 127 of the podcast with Wim Hof, also known as The Iceman.
Wim has been described as a ‘trailblazer for human potential’ and a ‘modern legend’. He has performed incredible feats such as withstanding extreme temperatures and climbing Kilimanjaro wearing only a pair of shorts.
In this clip, he explains why taking a cold shower every morning could improve your health, reduce stress and help you take on any day.
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Actionable Insights
1. Embrace Daily Cold Showers
Take a cold shower every day to improve health, reduce stress, regulate mood, and strengthen your cardiovascular system. This practice acts as a “natural vaccination,” enhancing blood flow, lowering heart rate by 20-30 beats per minute, and boosting energy by feeding metabolic processes with oxygen and nutrients.
2. Gradually Adapt to Cold Showers
If you are new to cold exposure or have been alienated from it, start gradually. Begin your shower hot and then turn it to cold for the last 30 seconds to allow your vascular system to adapt passively.
3. Increase Cold Shower Duration
After starting with 30 seconds of cold water, progressively increase the duration daily (e.g., 40, 50 seconds) aiming for 2-3 minutes within 10 days. This helps restore your vascular system to its natural, strong condition.
4. Use Long Out-Breaths in Cold
When in a cold shower, avoid cramping up and instead focus on your breath, specifically using long out-breaths. This technique helps the body adapt without panic, enabling thermogenesis and magnifying the benefits of cold exposure.
5. Control Breath for Stress
Learn to control your breath during cold showers to gain mastery over the body’s stress mechanisms. This practice builds confidence, allowing you to neurologically control stress responses and confront any stressor in life.
6. Cold Showers for Depression
If you are experiencing depression, take a cold shower. The immediate “electrical jolt” through the spine to the brainstem can provide a powerful stimulus, helping to alleviate depressive feelings.