You don’t need a fancy ice bath, a frozen lake or a cryo chamber to reap the benefits of cold water therapy. The best way to try it out is at home in your shower. Turn your shower on from hot to cold for ten seconds each day and then build up to a minute. Each time the temperature drops you should feel uncomfortable, then comfortable again, relatively quickly. The goal is to get to the temperature where the uncomfortable feeling lasts and doesn’t subside. Embrace the cold because this is where the magic happens. Feel it, take it in and learn how to manage your breath to calm your mind. Before long, you’ll be up to 5 minutes before realising how cold the water is. Make it part of your every day and watch the benefits unfold in your life. If you do have underlying health conditions, please check with your doctor before going ahead.
Focus on your Breathing
To reap the benefits of cold water therapy, you have to learn how to calm your mind whilst putting your body under extreme stress. Focusing on your breath will lower your cortisol levels and help you to remain calm and avoid panic.
Start with the cold on your back, at the top of your spine and focus on breathing out for longer than you breathe in. Exhale slowly for five seconds and inhale deeply for one second. Try humming on the exhaled breath and breathe through your mouth to maximise the oxygen and carbon dioxide gas exchange.
The benefits of breathwork and cold water on the nervous, circulatory & immune systems combine to foster a deeper mind-body connection, increase energy, lift the mood, balance hormones, reduce stress and improve all sorts of health issues.