Tool #3 – Cold Plunges: My Favorite Type of Cold Exposure

Tool Category: Cold Exposure

Summary (What is it?)

Cold Plunges are exactly as advertised, find some cold water, and get in it. The idea is purposefully exposure of your body to the cold for a period of time, getting your body uncomfortable, to illicit internal reactions in your body to produce proclaimed health benefits.

Method to Practice:

Before Starting: Consult a doctor that you are healthy enough to engage in the activity. Additionally, determine if cold plunges are right for you. Cold plunges is only one approach to many different approaches to Cold Exposure including Cold Showers, Cryotherapy, or Outdoor Cold Exposure. Research the most appropriate approach due to your circumstances and preference. For the rest of this post, we will focus on cold plunges.

1.    Find a cold body of water. Cold plunges can be performed in either natural body of water (lakes, rivers, ocean) or in something man made (cold plunge, spa plunge, bath tub). Whatever method you choose should be thoroughly researched. For me, I have found that the most cost effective way which creates the highest probability for daily plunging is through having my own cold plunge which I built in my garage.

2.    Determine the amount of time and temperature you will expose yourself to. If you are new, start with a higher temperature and shorter timeframe. As your body acclimates, you can turn up the intensity with longer stays in colder tubs. One reference that I have used in the past for time to temperature exposure is below. Regardless, research and listen to your body to prevent risk of hyperthermia.

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3.    Prepare your cold plunge to have the proper temperature and safety precautions in place.

4.    Calmly take 3 deep breathes.

5.    Step into your cold plunge and sit while taking short breathes.

6.    As soon as you sit, focus on your breathe taking long breathes.

7.    Wait until your timer goes off.

8.    Slowly get out of your cold plunge, dry off, and put on some warm clothes.

Benefits, Why its Great:

• Dopamine, studies have shown that there is a large release of dopamine post cold plunge that lasts for up to 10 hours after immersion.
• It is hard and that’s a good thing. You get an opportunity to overcome something that is actually difficult and feel proud. Noone wants to get into icy water, but everyone who does is glad they did.
• People report various anecdotal benefits that you may experience. Better Immune System, Less Likely to Get Sick, Better Mood, Better Attitude, Quicker Muscle Repair. Any of these can possibly be a benefit for you and maybe none. But if you’re like me, it is an absolute game changer for my anxiety, depression, attitude, mood and life. I love cold plunges.

Limitations:

• It is hard. I’m not going to tell you that getting in and staying in is easy.
• It can be expensive, there are tons of cold plunge options available. Free could be a lake or a river all the way up to the $8,000 at https://plunge.com/pages/product-lineup-cold. Amazon has some options available. For me, nothing can beat the price, convenience, and approach to cold plunging by making your own. More on that below: https://chestfreezercoldplunge.com/product/the-ultimate-chest-freezer-cold-plunge-diy-guide/
• Precaution needs to be exercised to ensure safe operation. A lot goes into doing cold plunges and putting your body into a fight or flight state. Do the work to make sure it is safe and supported by your physician.

Tips for Success:

Research the different approaches to cold plunging or cold exposure. There are lots of considerations including monetary, safety, convenience, sanitization. Identify the most appropriate approach for your circumstances.

Find someone who engages in the activity to try it out. Cold plunging has exploded in popularity over the last 5 years. Reach out to me or find someone locally who can give you a test drive of the experience prior to making any purchases.

Engage with my friend John Richter. He may be the most knowledgeable cold plunger on the planet with regards to the different approaches below. For $150consultation he can help save you thousands of dollars by helping you choose the right approach to fit your lifestyle. After doing my research, I found that building my own chest freezer using his E-Book was perfect for my circumstances. I know plunge daily and have spent almost 9 total hours in a 34degree plunge (in 2 minute increments)

Closing Thoughts:

Studies have shown that there are physiological and biochemical benefits that can be captured by exposing ones body to cold. Some claims include boosting the immune system, treating depression, enhancing circulation, and reduction of stress. However, many of the proclaimed health benefits are based on subjection claims and anecdotal cases. I can tell you that in my case, all of these results are true. I LOVE cold plunging, I miss it when I don’t do it, and am always fired up to life post plunge. For me, cold plunges have been life changing.