Hormesis from cold aims to enhance the body’s resistance to “stress” caused by the cold. This is so that the body no longer perceives cold as an enemy, but rather as a true health ally.
The benefits of cold exposure
Exposing the body to a cold, even icy, environment will cause a significant drop in body temperature. In response, the body under stress will develop a set of physiological adaptation reactions to maintain an adequate internal temperature:
- The production of brown fat which :
- protects us from the cold by producing heat
- transports stem cells
- regulates appetite
- activates immune defenses
- controls blood pressure
- prevents clot formation
- repairs blood vessels
- regulates blood sugar
- nourishes muscles and bones
- reduces inflammatory state
- transports internal waste to the exit
- Vasodilation in the trunk and vasoconstriction in the extremities. In the long term, this leads to better blood circulation: the muscles of the veins strengthen and capillaries develop, which decreases the risk of varicose veins, promotes decongestion and cleansing of organs, and relieves the heart’s workload.
- The activation of the fascia which transports brown fat and circulating lymph allowing the body to self-cleanse.
- The release of endorphins which lead to a reduction in stress and a feeling of euphoria.
- The skin tones up and the hair cuticle closes, improving their quality.
Regular exposure to cold also brings numerous health benefits including: resistance to cold, weight loss, optimization of the immune system, endurance and recovery speed, vitality, stress resistance, prevention of certain pathologies such as diabetes, depression, etc.
Different exposures
One can expose oneself to the cold in different ways: by dressing less, taking cold showers or cold baths, whether in a pool, a river, a tub, or a pond. The principle is not to be cold all day, which would be absurd, but to dedicate a moment of the day to voluntarily expose oneself to the cold.
There are breathing and yoga exercises that allow the body to better react to the cold, but you can also choose to practice self-taught by listening to your own sensations, which is the most important.
Personally, I cannot recommend enough to follow the online courses of the Wim Hof method.
My advice before diving in
- First of all: Seek advice from a specialist if you suffer from a major illness such as heart problems.
- Preparation in advance: have a regular practice of yoga and conscious breathing as this promotes fluid circulation.
- Preparation before the act: Have an empty stomach; warm up your body through movement and stay fully aware of your breath.
- Gradually enter the cold water without forcing, welcome the sensations without judgment, stay focused on your breath which becomes slower and learn to relax in discomfort.
- After a few seconds (if it’s your first baths) to a maximum of 3 minutes you can exit. It is unnecessary to stay longer to enjoy the benefits of the cold.
- Warm your body through movement until a normal temperature returns.
- And finally, savor this feeling of physical and mental well-being that will make you want to return.
My favorite protocol
My favorite protocol with the cold is to go in first thing in the morning upon waking, to start the day well. First, even before getting up, I do 3 to 4 cycles of basic Wim Hof breathing (with empty lung holds) or Buteyko breathing (alternating every other day for these two methods). I call this my “breakfast.” Then, I perform dry brushing from my feet to my head to remove dead skin, open pores, and, above all, promote blood and lymphatic circulation.
After these two exercises, I stay focused on my breath to accomplish the first challenge of the day: taking a cold bath before doing anything else. Before entering the water, while being very calm, I thank the water and the cold element for providing me with all their benefits, and I ask my body to welcome them.
Once in the water, if the cold grips me, I count my breaths, light and very slow breaths. I then learn to relax and find comfort in discomfort. I fully enjoy this brief moment of privileged connection with nature and the elements. My senses are in hyper-vigilance and I am fully present in the moment and to my environment: the water running over my skin, the stones and rocks, the presence of moss, the trees, the song of the birds, etc. It is one of the moments of the day when I feel most alive and I am grateful for the physical and psychological benefits that this practice brings me.
With years of practice, I have learned not to compete with myself or to function on adrenaline. My only goal is to maximize pleasure, which is why I rarely stay more than a few minutes, never forcing. I have experienced a state of ecstasy in cold water and been in communion with the environment, sometimes even spontaneously singing mantras. The flow of time is then altered and I can stay 20 minutes or more without feeling cold. But that is not what I seek in practicing my morning ritual, which is there, above all, to help me start the day on the right foot with plenty of energy and good humor.
Once I get out of the water, I put my hands in a greeting posture and thank the water and the cold for their benefits, and I thank myself for having enough discipline to “dive in.” Then, to warm up, I do some shaking, gentle movements, stretching, and animal flow. Once my body temperature rises, I vigorously dry myself with a rough towel and then massage myself with vegetable oil. The ritual ends when I slip into clean clothes: I then feel joyful, fit, and full of enthusiasm to live this new day on Earth!
The morning cold bath is not, for me, a daily practice; sometimes it will simply be a cold shower. And if I feel tired or sick, I won’t go say hello to the cold of the day. The only rule is: listen to my body!
What the cold has brought me in benefits
Initially, I was a person who hated cold water and could easily stay 20 minutes under hot water. Then one day, it was in 2014, I had to take a cold shower after a running competition because the hot water tank was empty. Against all odds, the result was conclusive as I felt regenerated and surprisingly good in my body right after the short cold shower. It was since that day that I became interested in the benefits of cold and, little by little, discovered the Wim Hof method.
With the hindsight of these ten years of experiences with cold, I find that, thanks to regular exposure to cold:
- I no longer suffer from numbness in my fingers as soon as it gets chilly.
- I no longer experience melancholic awakenings.
- I can be in shorts and barefoot almost all year round.
- I have achieved two world firsts: 1. The crossing of the Mackenzie Mountains without motorized means in 2016 at temperatures of -40°C without suffering from frostbite (see the America Extrema expedition). 2. The crossing of these same mountains without eating in 2018 (see the Fasting Walk expedition).
- I can cleanse myself emotionally and energetically in a few minutes.
Reading suggestions for further exploration
https://www.uottawa.ca/en/all-news/cold-water-baths-change-cells-study-university-ottawa (this link leads to a website in French. To read it in English or another language, simply copy the URL and paste it into Google Translate https://translate.google.com/?sl=fr&tl=it&op=translate)
