Cold exposure (cold showers, ice baths, cold lake swimming, ...)

[Sicho Naut]

Probably you've heard of people doing this- taking cold showers or taking ice baths etc. The hype around this is actually justified. Huge mood boost (lasting for sometimes multiple days) and has various significant health benefits. Recommended!

Pics below are my current set-up; taking advantage of the currently freezing temps in Belgium (which alas will soon be over already), and doing it outside is way more fun.

 

[Nydex]

Yeah, the science backing the positive benefits of deliberate cold exposure is pretty solid at this point. I don't have the space for a cold plunge unfortunately, but I do treat myself to at least 12 minutes of cold shower a week, mostly after working out.

There's a fantastic Huberman Lab episode about it, where Andrew explains the science behind it in great depth. Higly recommended to anyone interested into that kind of thing.
[YOUTUBE]

 

[Sicho Naut]

I don't have the space for a cold plunge unfortunately, but I do treat myself to at least 12 minutes of cold shower a week, mostly after working out.

I only do a cold plunge when it is very cold outside, because otherwise it is just too much of a hassle to artificially make the water cold every time I want to do a plunge. However, if you nonetheless want very cold water to shower with, you can, even during the peak of summer. I once wrote a tutorial for this for the Wim Hof facebook group, I attached it to this post if you are interested.

(Basically you put water in a bucket and add a huge ice block and then use a camping shower to shower with. The only downside is that the beams of the camping shower are less powerful than your regular shower. The upside is that you can shower in 1-4°C water whatever the season.)

 

[Jees]

Did cold showers before but lost the habit doing it.
IIRC Wim Hof state a 3 month period for adapted physiology, which I understand as changed bloodflow performance in the skin. I remember the beginning as cutting pain, which later on gradually changed to just very cold without the cutting pain. I think one can't be proficient from the start, needing a growing into-it period. Too bad I didn't continue long enough but this thread brings it back up into focus, so maybe I'll have to get back in touch with the cold. :thumb_up:

 

[Sicho Naut]

I think one can't be proficient from the start, needing a growing into-it period. Too bad I didn't continue long enough but this thread brings it back up into focus, so maybe I'll have to get back in touch with the cold. :thumb_up:

Yep, building up is important. IME this happens quite quickly, though. The main thing to get over is the mental resistance against the cold.
And yeah, I recommend getting back to it, it's one of my favorite health practices- Low effort but big rewards

 

[ephedra]

Yeah, the science backing the positive benefits of deliberate cold exposure is pretty solid at this point. I don't have the space for a cold plunge unfortunately, but I do treat myself to at least 12 minutes of cold shower a week, mostly after working out.

There's a fantastic Huberman Lab episode about it, where Andrew explains the science behind it in great depth. Higly recommended to anyone interested into that kind of thing.
[YOUTUBE]

your profile picture moves

...and for the topic, yeah!

in my experience, cold exposure is good & I used to take cold showers in anxiety times in the past, result as a kind of catalizer of it,
good for prevent mental collapse as well, and with sports, the great!

 

[justb612]

Cool stuff I've been doing this for over 10 years and LOVE it

Even now I'm contemplating on going for a good long cold bath get dem cold shock proteins going

 

[navegandouniversos]

It is really fascinating, since I started taking ice cold showers more than a decade ago, I have not been able to use water again, not even lukewarm water... when I started I did not know that there were scientific studies on the subject, or anything like that, I only became interested when I learned that indigenous tribes of the place where I lived my first 25 years had the practice of entering the rivers early in the morning to stimulate their good health, and to tolerate the cold during the day and night. As that region of mountains in the south of America is really cold and in the winter the landscape turns white... I immersed myself in the practice and to this day, it is something I do every day, the improvements in the state of mind are really remarkable, as I can give you your participation in the exceptional health that I enjoy. I recommend every person to experience it for at least a week.

Hugs and thanks for opening this fantastic thread !

 

[WarpZone]

Cold exposure is great for me mentally, but always causes physical pain and stiffness of muscles afterwards. Any idea how to prevent this? Even heat does not help much, I'm just sore for hours. I also do have some chronic pain/stiffness issues to begin with.

 

[Sicho Naut]

Cold exposure is great for me mentally, but always causes physical pain and stiffness of muscles afterwards. Any idea how to prevent this? Even heat does not help much, I'm just sore for hours. I also do have some chronic pain/stiffness issues to begin with.

Heat is also the only thing I can think of that might help. I also happen to have chronic pain/stiffness (fibromyalgia, supposedly) and also notice increased stiffness after the cold shower but I accept this as a natural part of it and IME is well worth the benefits. But all bodies are different, I don't know how bad the aggravation is for you.

Perhaps try to do some heat therapy (warm bath or sauna if available) before the cold exposure? And possibly end with heat again.

 

[WarpZone]

Heat is also the only thing I can think of that might help. I also happen to have chronic pain/stiffness (fibromyalgia, supposedly) and also notice increased stiffness after the cold shower but I accept this as a natural part of it and IME is well worth the benefits. But all bodies are different, I don't know how bad the aggravation is for you.

Perhaps try to do some heat therapy (warm bath or sauna if available) before the cold exposure? And possibly end with heat again.

Yes I have tried it with and without sauna before/after, it's the only thing that makes it even bearable. Still almost not worth it because of the pain. I don't have any diagnosis for the stiffness problem because doctors here mostly think fibromyalgia as a mental health issue and not actual physical disease. They do not want to study the patients and just label any obscure problem as mental health issue and after that you get no service and they will insist that you are indeed just depressed or something even if you tell them that your mental status is fine and only need help for the physical issue.

 

[Voidmatrix]

For about a year now, thanks to pressures from our good ol buddy @justb612 , I've taken cold showers daily. I just tack it on to the end of my regular shower. My minimum time is about 2 minutes, but I prefer 3 to 5, and have on occasion stayed in for 10 minutes.

It was a little tough at first, but I acclimated faster than expected. It's just an opportunity to meditate, and beautiful meditations they are. I tend to look forward to it now and also don't feel as though I need to adjust to it as much.

I have yet to try a cold-plunge however, which I'd like to do soon.

One love

 

[Sicho Naut]

Yes I have tried it with and without sauna before/after, it's the only thing that makes it even bearable. Still almost not worth it because of the pain. I don't have any diagnosis for the stiffness problem because doctors here mostly think fibromyalgia as a mental health issue and not actual physical disease. They do not want to study the patients and just label any obscure problem as mental health issue and after that you get no service and they will insist that you are indeed just depressed or something even if you tell them that your mental status is fine and only need help for the physical issue.

Indeed, I have also had precious little help from doctors w/r/t this issue. Too bad the cold causes such complications for you. Perhaps you could try the Wim Hof breathing before you go into the cold? And if that does not help, just the Wim Hof breathing itself would be worth trying out. It's also a superb mood boost.

Other things that help me personally is gentle movement (walking, swimming, soft yoga/tai chi, ...) and definitely meditation, conscious breathing, etc..
And also remembering the fact that everybody is decaying, that decay is part of of the package that is life, and that hence chronic illness is simply a symptom of one's particular though natural decay process, rather than some cosmic error or aberration that has tragically befallen oneself.

 

[WarpZone]

Indeed, I have also had precious little help from doctors w/r/t this issue. Too bad the cold causes such complications for you. Perhaps you could try the Wim Hof breathing before you go into the cold? And if that does not help, just the Wim Hof breathing itself would be worth trying out. It's also a superb mood boost.

Other things that help me personally is gentle movement (walking, swimming, soft yoga/tai chi, ...) and definitely meditation, conscious breathing, etc..
And also remembering the fact that everybody is decaying, that decay is part of of the package that is life, and that hence chronic illness is simply a symptom of one's particular though natural decay process, rather than some cosmic error or aberration that has tragically befallen oneself.

Yes the breathing method is nice, but does not help with the pain. I also live in a such cold place that there is around 2 months of decent warm weather and another 10 months of cold and pain. I do think of it as inevitable decay. I do heavy exercise always when I can, deadlifts and such, they actually help for a few hours but then it's pain again. Muscle soreness is almost enjoyable sometimes if it's from exercise. Also some botanicals help a bit, Boswellia Serrata is great for joint pains and CBN is great painkiller. CBN does develop tolerance very fast though. I am so grateful it's legal and easy to obtain.

I do have decent physical ability despite the stiffness and pain, just walked about 10 kilometers, first 10% was pretty painful and awful but then it just went away and rest of the journey was enjoyable. Still, I know it will come back again in a few hours. So exercise does indeed help.

 

[Transform]

For about a year now, thanks to pressures from our good ol buddy @justb612 , I've taken cold showers daily. I just tack it on to the end of my regular shower. My minimum time is about 2 minutes, but I prefer 3 to 5, and have on occasion stayed in for 10 minutes.

It was a little tough at first, but I acclimated faster than expected. It's just an opportunity to meditate, and beautiful meditations they are. I tend to look forward to it now and also don't feel as though I need to adjust to it as much.

I have yet to try a cold-plunge however, which I'd like to do soon.

One love

Here's another vote for cold showers, just as Void says. My life as a chronic pain sufferer has improved significantly since taking up this practice. Warm to cold in the morning loosens up the tight spots, and tightens up the loose spots, in such a way that a better equilibrium is achieved. My general cold-tolerance is also far higher now.

@WarpZone - it looks as though you have a specific issue that I, alas, am not equipped to comment on right now

 

[Clarine]

Cold exposure is great for me mentally, but always causes physical pain and stiffness of muscles afterwards. Any idea how to prevent this? Even heat does not help much, I'm just sore for hours. I also do have some chronic pain/stiffness issues to begin with.

I’ve noticed something similar when I push it too hard. Mentally I feel great, but if I stay in longer than my body wants, the stiffness afterward just isn’t worth it. For me, shorter exposure seems to keep the benefits without triggering that sore, locked-up feeling. Sounds like you’re already listening to your body though, which is probably the most important part. Cold exposure definitely isn’t one-size-fits-all.

 

[Clarine]

Probably you've heard of people doing this- taking cold showers or taking ice baths etc. The hype around this is actually justified. Huge mood boost (lasting for sometimes multiple days) and has various significant health benefits. Recommended!

Pics below are my current set-up; taking advantage of the currently freezing temps in Belgium (which alas will soon be over already), and doing it outside is way more fun.

Love the setup - doing it outside really does change the whole experience. That mood boost you mentioned is exactly what kept me coming back at first.
One thing I appreciated when I was getting into it was reading different takes beyond just protocols, especially around how people adapt over time and what benefits show up mentally vs physically. And I totally agree that the mental resistance is the biggest hurdle; actually read that in several articles like this one: How Cold Plunges Forge a More Resilient Mind - Cold Plunge & Ice Bath Instructor / Coach Certification. Once that part clicks, the rest follows surprisingly fast. Just one thing I am not sure about yet: despite the positive effects, if core body temperature drops below 95°F (35°C), can the brain enter a state of delirium? I mean can it really cause confusion or disorientation?

 

[TransistorBass]

The best Cold showers I've had were after having some weed and a hot shower first. That makes for a proper 'Livener'

*Edited, actually the best Cold Shower experiences I've had was 40-60mins doing weights, DHV some weed, nice hot shower, then turn to cold for as long as possible until you get used to it, stand a drip dry while your body feels to glow. Though according to Hubermann Lab a cold shower after weights isn't the best time.

 

[Panpsychic]

Probably you've heard of people doing this- taking cold showers or taking ice baths etc. The hype around this is actually justified. Huge mood boost (lasting for sometimes multiple days) and has various significant health benefits. Recommended!

Pics below are my current set-up; taking advantage of the currently freezing temps in Belgium (which alas will soon be over already), and doing it outside is way more fun.

Can't say I have ever done this, but one time when I was residing in a hotter climate the hot water stopped working for the shower and I thought "why don't I just do cold showers from now on". So I did for about the next 6 months until the apartment owner got it fixed when he realized. I can say you do get a sense of how much water you need to stay clean vs how much is for sensory enjoyment.

I have to say, that first hot shower after about 6 months was pretty damn nice though so it's not an experiment I will be doing again in a hurry.