Introduction

Recently, I was discussing the benefits of cold exposure with a friend, and why it is a vital aspect of my health and wellness routine.

She expressed that she would love to participate in ice baths, cold plunges, etc., but she could not bring herself to begin.

“Every time I try to get into a cold river,” she said, “I stick my toe in and I’m just like ‘NOPE.’ It’s too cold.”

She went on to express that she didn't understand how to go from the experience of "NOPE" to staying in cold water for multiple minutes. I realized that there is a necessity for a beginner's guide that actually walks a beginner through step by step.

Why Should I Do Cold Exposure?

Before we jump into the how, I think it's beneficial to discuss the why of cold exposure, ice bathing, etc. Cold exposure techniques like ice baths and cold water swimming have become popular in recent years, and it's not by accident. There are many benefits both physiologically and psychologically.

Benefits of Cold Exposure

Cold exposure therapy offers numerous benefits, including improved circulation, reduced inflammation, and improved recovery after exercise.* Athletes have used cold exposure to help with injuries and post-exercise recovery for decades.

Research also suggests that cold exposure could have implications for metabolic disease.

In my experience, some of the greatest benefits I’ve found with cold exposure have been psychological, though. After an ice bath or a cold shower, I feel clear, connected, inspired, and invigorated. Cold exposure has helped me immensely with my focus.

What’s more, Cold Exposure is a practice that not only challenges your physical limits but also fosters mental resilience. I believe that voluntary stressors like heat exposure, cold exposure, contrast therapy, and high intensity exercise are powerful tools for combatting involuntary stress & anxiety and building psychological resilience.

My Journey with Cold Exposure

It all began in my junior year of high school, captivated by a documentary on Wim Hof. I was captivated by the profound feats Wim Hof completed—pushing the limits of human potential. I began to take cold showers, turning the tap as cold as it would flow, setting an alarm for only 3-4 minutes, and stepping into the freezing water in the early hours before dawn.

For years, my engagement with cold exposure was minimal. However, in the summer of 2019, I began to recommit to my health journey as a whole. Inspired by Eric Hinman and his posts about cold therapy, I decided to dive back in. I had a big, steel, claw foot tub in my old studio apartment in Downtown Denver. After my runs, I would fill the tub with cold Colorado tap water, adding only 10 to 20 pounds of ice. It wasn't extreme, but it was undoubtedly cold (probably 45-50 degrees Fahrenheit). These experiences sitting in the clawtooth tub—music playing on my bluetooth speaker, afternoon sun glaring through the Southern windows—were the spark for the flame that would become my love for cold exposure.

The journey continued, and by fall, I found myself embracing the icy flow of a waterfall in Telluride. The experience was nothing short of life-affirming. At this point, I was sold.

Nowadays, cold showers and ice baths are a daily ritual, and I will frequently challenge myself to break through the ice in a lake or stream to really test my limits. But it's crucial to highlight that my start wasn't in 33-degree water, sitting in a blizzard. It began with those cold showers, gradually progressing to more and more intense cold exposure.

A Step by Step Guide for a Beginner to Start with Cold Exposure

For anyone looking to begin cold exposure therapy, my advice is to start simple:**

1. Begin by Turning the Water Cold for the last 2-3 Minutes of Your Hot Shower

To begin, get into your shower and take care of your washing just as you usually would. When you are complete, turn the faucet as cold as it goes. If you live in a temperate climate like I do, the water will likely be a lot colder during the winter time (which is good). This first step gets your body used to the shock, but helps you adjust because you are already warm. I would recommend doing this every day for 7 days.

2. Step into the Cold Shower for 3+ Minutes

Now, instead of starting with a hot shower and turning it to cold, you will get into your shower with the water already running cold. Remember, we want to turn the tap as cold as it goes. Unless you are in a very, very cold climate (e.g. Gunnison, Colorado), the coldest tap water will probably be a healthy shock.

On your first day, set a timer for 3 minutes. Then, try to add 30 seconds each day for two weeks. At the end of this two weeks, you will be taking 10 minute cold showers.

At this point, I highly recommend making this a separate practice from your regular shower routine (for example, take your usual shower in the morning, then take your cold showers in the evening). This will help assure sustainability of the practice.

3. Progress to Cold Plunges and/or Medium Ice Baths

Transition to filling a bath tub with the tap cold water. This will be your first exposure to sitting in cold water. Begin sitting in the tap water for 3 minutes. You may notice that the experience is much different from the shower. This is normal. Sitting in cold water is very uncomfortable, because our body by default will want to move out of this cold water. Additionally, you may find periods of warmth, followed by periods of cold. This is also very normal.

After you have done this tap water bath a few times, begin pour some ice over the tap water. Start with 7-10 lbs of ice.

4. Gradually Decrease the Temperature and/or Increase the Time Spent

As you become more comfortable, you can slowly decrease the temperature of the water. If you are doing outdoor cold exposure and it is Autumn, the water will naturally get colder week by week. Thus, you could continue your cold water swimming every week and slowly but surely you will adapt to colder temperatures.

If you are getting into an ice bath, you can ncrease the amount of ice and the duration of your baths. I would increase ice in 7-10 pound intervals every few sessions, sticking in the 3-5 minute duration range. However, always listen to your body and progress at your own pace. If you find this to be a hobby that you really love, I would recommend investing in a dedicated ice bath. I use the NureCover Ice Bath. These tubs are nice because they are affordable, portable, and encourage a squatted position (which is more comfortable than lying back in a tub).

Conclusion

Remember, the key is to start small and gradually increase intensity. We are seeking to implement a sustainable practice, which is best done in slow increments.

Whether it's stepping into a cold shower or eventually immersing yourself in an ice bath during a blizzard, each step is a move towards more health, resilience, and vitality.