The Cold Is Your Teacher: The Power of Cold Plunges

Ask any special forces guy: Doing physically hard things is an enormous life hack. Do hard things and the rest of life gets easier and you appreciate it all the more. -Michael Easter

In a world where comfort is king, many of us have lost touch with the resilience and strength that come from embracing discomfort.

Heaters, electric blankets, air-conditioners, soft pillows and warm beds are things which a lot of us take for granted…but most humans throughout history were never nearly as comfortable us. Is our reliance on comfort making us weak- mentally and physically? “First World Problems.”

In a previous post (Dopamine, ADD and why we all feel like headless chickens), I mentioned how the Dopamine we get from effort is beneficial… This is one of those high effort, high reward activities:

Cold plunges, also known as cold therapy, have become very popular. As Wim Hof, the Iceman, famously said, “The cold is your teacher and your warm friend.” Cold therapy is a form of Hormetic Stress- a type of stress which makes you stronger. (as opposed to chronic daily stress we all suffer from.)

Cold therapy is rooted in ancient traditions and the science backs up that it can build physical and mental resilience. I started becoming interested in cold therapy when Milene said, since starting cold therapy, she doesn’t get as cold as what she used to. Maggie also motivated me to start because of the increased mental resilience it gives a person. So I suppose it’s a positive kind of peer pressure! 🤣

My birthday is in June, in winter. Last year I had a small “Wim Hof Birthday Plunge.” A few people came over and we did the Wim Hof Breathing followed by a cold plunge in our swimming pool. We had cake afterwards because it was my birthday. (Which made it a birthday plunge! 😁)

Why would anyone want to willingly get into a cold pool!? Cold plunges offer many benefits, both physical and mental. Here are some compelling reasons to give it a try:

1. It boosts Mental Resilience: Embracing discomfort is a powerful way to build mental toughness. As Michael Easter discusses in his book “The Comfort Crisis,” we grow by stepping out of our comfort zones. Cold plunges challenge you to face discomfort head-on, helping you develop resilience and a stronger mind.
2. It enhances Circulation: Cold water immersion stimulates blood flow and lymph flow. The sudden exposure to cold causes your blood vessels to constrict and then dilate, which enhances blood flow and oxygen delivery to your muscles and organs. Lymph flow helps move harmful chemicals or cells out of the body.
3. Cold Therapy Reduces Inflammation: Cold therapy is known for its anti-inflammatory effects. It can help reduce muscle soreness and speed up recovery after intense physical activity.
4. It Boosts Mood and Energy: Cold plunges trigger the release of endorphins like dopamine. This rush of endorphins, which you worked for, can boost your mood, increase energy levels, and help combat stress. If you suffer from Anhedonia (a lack of feeling that some people with depression get), then cold therapy makes you feel alive again.
5. It Improves Immune Function: Regular cold exposure has been shown to strengthen the immune system. It activates the body’s natural defense mechanisms, making you more resilient to illnesses.

So How Cold does the water need to be and How Long do you have to stay in for?

To qualify as cold therapy, the water temperature generally needs to be at or below 15°C. The Wim Hof Method says under 11°C. The duration of the plunge can vary depending on your experience and tolerance level. Beginners should start with shorter sessions, around 1-2 minutes, and gradually increase to as they become more accustomed to the cold. We do 5 minutes and in winter the water is between 5 and 9 degrees Celsius.

They say it’s recommended to practice cold plunges regularly—about 3 times a week—to reap the full benefits. This season we did it once a week and I do feel it was still beneficial, but would probably be even better if we did it at least 3 times a week.

A few people’s concern is the risk of hypothermia. Hypothermia is when you develop a dangerously low body temperature. Generally, hypothermia begins to set in when your core body temperature drops below 35°C.

The risk of hypothermia increases in water temperatures below 10°C, and it will take about 10-30 minutes for hypothermia to begin. It’s always crucial not to be stupid and to rather start slow.

Also, people with chronic conditions should consult their doctor before starting cold plunges or avoid them altogether!

Cold plunges are uncomfortable! I get nervous every time before getting into the cold! But with consistency, it’s a discomfort that makes a person physically and mentally stronger…and when you feel stronger, it’s easier to handle life’s challenges.

It’s interesting to observe the stages we go through during a cold plunge:

1. Cold Shock Response – rapid breathing and involuntary gasping, increased heart rate, increased blood pressure. This lasts about 20seconds to 2 minutes.(if you don’t panic) At this stage it is important to control your breathing and to remain calm.

2. Adaptation and preservation of body core temperature – blood vessels constrict so toes and fingers start to feel tingly or numb. This stage lasts 2-3 minutes.

3. Thermogenesis – your body starts to make it’s own heat by the involuntary shivering of muscles. This is also when endorphins are released, inflammation is reduced and brown fat is activated. This lasts about 3-5 minutes.

4. Hypothermia starts occurring any time after 10 minutes of exposure (depending on how cold the water is and your tolerance.) This is when your body loses heat faster than what it can produce. You can become confused and lethargic… You should have climbed out long before this stage starts to happen.

I initially felt out of control when I entered the cold water, but I have now learnt to control my breathing and to stay calm. Wim Hof says you mentally connect to your body and tell your nervous system that you are now going into the cold. It takes practice, but learning how to control your breathing really helps!

Last year I also tested what cold exposure does to glucose levels while wearing a continuous glucose monitor:

Glucose readings actually rise with a cold plunge because of the shock response. Adrenaline is released which triggers the liver to release glycogen into the blood stream. Shivering muscles will use the excess glucose and lower glucose levels again.

Cold therapy is something that works for me.  I only do it in winter because the pool water is too warm in summer, although I suppose one could organize an ice bath, but that’s more effort than I generally wish to make. While it’s winter I should cold plunge more often but I require ALOT of motivation because sitting on the couch in my onesie under a blanky is my default mode.

If I can do it, others can do it too. It’s a tool that one should know about.