If you're anything like me, you're constantly on the lookout for the next best thing and its benefits. I used to tell my high school students, "Your body is your best experiment," and I've always preferred firsthand knowledge over assumptions.
On January 14, 2024, I took the plunge into 49-degree water for the first time. BuzzKill: No changes yet. But it's only day one, and who knows? Maybe I'll sleep better tonight.
Here are some benefits of taking the plunge:
Speeds up muscle & injury recovery
Reduces inflammation
Enhances fat burning
Improves skin conditions
Builds mental toughness
Supports a healthy immune system
Boosts lymphatic circulation
Increases red blood cell count & growth hormone levels
Enhances endurance & recovery
Improves cardiovascular health & circulation
Aids sleep & reduces stress
I don't know anyone who wouldn't want more sleep, less inflammation, or increased fat burning. So why not give it a try?
The key is to start slowly, using the KAIZEN principle. You can learn more about this in another blog. It's about making small, manageable increases daily. Research suggests that more than 11 minutes of cold exposure per week may not yield the same benefits, possibly due to acclimatization. You want the shock factor—that's where the stress resilience benefits come in
When starting, aim for water temperatures between 50-60 degrees, warmer if you're in a hotter climate. If you're in colder areas, like Maine, go for something chillier. I think 55 degrees would have been fine for me, though today was around 48-49 degrees F. Aim for a balance of slight discomfort while still feeling okay. Begin with short intervals of 1-3 minutes and gradually increase.
Cold plunging helps with stress response.
You've heard of fight, flight, and freeze? Well, this is the FREEZING PART - LOL, just kidding.
Exposing the body to extremes triggers a stress response, releasing adrenaline, norepinephrine, and dopamine. We're essentially triggering a stress response in a safe environment. Our 'Lizard Brain' doesn't know it's safe.
This practice increases our tolerance threshold, helping our bodies better adapt to high-stress situations. Ice baths will challenge you both physically and mentally, so remember to incorporate breathing exercises to reduce agitation and conquer the tough moments.
Think of it this way: If starting your day with a cold bath is the toughest part, you're setting yourself up for success. You can handle anything—a grumpy driver, a slow cashier, a tough board meeting. You've already braved arctic temperatures, giving you an edge over everyone else.
Special forces training often includes cold exposure. It's powerful.
Do it first thing in the morning.
Roll out of bed, make your bed, then hit the tub. Why? It kickstarts wakeful hormones like epinephrine, boosting your metabolism. This is great for mood, alertness, and fat-burning.
Yes, your body is "cold," but warming up again burns energy—great for intermittent fasters!
Go slow.
Challenge yourself, but avoid hypothermic temperatures. Starting at 60 degrees F is fine, though 48 might be intense for beginners.
Chrissie's Hot Tip: Wear a hat, gloves, and socks if you're usually cold. Also, try ending your regular shower with a 1-3 minute cold blast. This introduces you to contrast therapy, another excellent tool.
Get comfortable, but keep it challenging.
Avoid adapting too much, or you'll lose the benefits of the extreme. The "pain" or tingling is good—just steer clear of hypothermia or frostbite.
Contrast therapy.
I'm fascinated by contrast therapy—alternating between hot and cold temperatures. Ideally, this involves a sauna and a cold plunge tank. A budget-friendly approach is alternating hot and cold showers. If you're trying contrast therapy, always end with cold to maximize metabolism and cooling benefits.
According to Lauryn Bosstick and Dr. Andrew Huberman of The Huberman Lab Podcast, an ideal routine looks like this:
- 2 mins in an ice bath
- 15 mins in a sauna
- 2.5 mins in an ice bath
- 20 mins in a sauna
- 3 mins in an ice bath
This routine maximizes the benefits of both heat and cold exposure.
If you are interested in getting a Cold Plunge Tank that doesn't break the bank (see what I did there??) The Pod Company has a great, easy to set up pod and you can get one here https://snwbl.io/pod-company/CHRISTINE39665
This link is Chrissie's personal link for you to get $10 off!
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