Cold Plunge
Leigh Ewin is a certified breathwork coach trained in various breathwork techniques including the Wim Hof Method, Oxygen Advantage, Breathology, and freediving. He has spent years exploring breathwork techniques to aid in anxiety, pain, stress relief and sports and athletic performance enhancement. He also leads cold exposure retreats where attendees dive under the ice.
Overview
This challenge entails getting out into nature (preferably) or a swimming hall, submerging yourself into the water and gradually lengthening the time you can stay there.
Optimally, we are aiming for two minutes inside the water.
This challenge requires that you get yourself to a body of cold water daily and create a practice for yourself. Almost like a personal ritual of sorts.
It's important to mention that a cold shower will not deliver the same health benefits, so a full body plunge or dip in the water is the required “dose”.
It is also great to include friends for safety and emotional support.
Foundations
Cold exposure, particularly cold plunges, has some incredible health benefits. We know it's great for circulation and moves blood in and around the body, but we now also know that regular cold exposure practice can rebalance and almost reset the white blood cell markers in the body – the same inflammatory cells produced by stress and anxiety. Because of this, people are beginning to rely on regular cold exposure to combat autoimmune issues. This will improve the possibility of regulating the nervous system. It is also known to improve the body's metabolic health and first and foremost it feels GOOD!
Cold exposure releases an array of hormones including noradrenaline, dopamine, and other “happy hormones, " so it can get pretty addictive, but in a good way!
Instructions
You must find a body of water with a cold enough temperature range. Somewhere between 0c -14°C is ideal. Once you have that possibility, just slowly and carefully make your way into the water – all the while, calming the breath and ensuring that you complete full inhales/exhales as the initial “surprise” of the cold will try and shift you towards the sympathetic state and shorten and fasten the breathing.
This is actually the key part – controlling the breath.
Once you are in and have slowed breathing, you will notice that it feels enjoyable and you are likely to experience the happy hormones in and around the body.
The idea is to stay until you feel within your own body that it's “enough (you don't have to push the limits), just make sure that you find that point where you can control the breathing. If your body starts to shake in the water and you are in control of your breath, then it's a good moment to leave the water.
You can towel off a little when out of the water and gradually find gentle movement to heat the body slowly.
Tips and tricks
- Water gloves and socks are okay to use, it's not cheating 🙂
- Same with wearing a hat – you will retain more heat!
- Try to spend time heating up in between drying off and changing. It will help you handle the shakes and shivers better.
It's totally normal and natural for the body to experience shakes and shivers. They are present because the body wants to generate heat for you and is recruiting and engaging the muscles. Don't compress them, let them free and express them in subtle and gentle movements and stretches (planks work well for example).
N.b. Do not run or attempt 100 pushups. You may experience an “after drop” where the cooler water found in the extremities (fingers and toes) moves through the body too quickly and pumps through the heart, sending the body into a deeper shake and shiver.
Conclusion
Be careful if out in nature, it can be unpredictable. Certainly do not dive or jump in; it is always best and a better all-round experience to make friends and support each other.