B-R-R-Ring it

Telluride Daily Planet, Friday, February 29, 2024

“Cold water is merciless, but righteous.” – Wim Hof

What is it exactly about cold exposure that speaks to humans? The cold shower, the plunge, winter swimming, lying in the snow, face in the snow, or even hands, feet or face in ice water? While some can think of nothing less alluring or likely to be rewarding, others are drawn in. I am one of those who generally prefers hopping in the alpine lake to just gazing at it. 

It was during COVID, as part of a health coaching curriculum, that I encountered the Wim Hof Method. Wim Hof is an iconic Dutch extreme athlete and proponent of cold plunging and breathwork. Hof, now in his mid-60s, whose motto is “you are stronger than you think you are,” began his relationship with the cold and breathing after his wife’s suicide nearly 30 years ago. Eventually, he found his way out of depression and into what you might call extreme health. 

Motivated by his story and looking to shake things up a little and potentially ease some aches and pains, I started taking short cold showers in the morning – after the initial hot – and built it up to two minutes, which was his recommendation. Winter tap water in these parts, by the way, can be as low as 41 degrees by my thermometer. Sometimes, warming up proved problematic for me, especially in the mornings; and not always willing to do the breathing protocol to help get my heat back, I found myself slacking off. 

During this same time (2020), Facebook groups had started really multiplying, as more and more people seeking connection. My groups included Wim Hof Method – Women Only, a group that had 15,000 members at the time, and now has over 30,000. This is a continuing celebration of worldwide women cold plunging everywhere, from rivers like ours to back yard wine barrels filled with ice, to the North and Baltic Seas, some actually hacking through ice to get a “real” dunk in. Many were looking to feel stronger and heal all manner of conditions, and the dialog proved interesting. One photo I particularly liked was of a group of Norwegian women going into icy ocean water, singing a hymn to get them through the three minutes, then emerging from the water smiling. 

I moved forward with a plastic backyard barrel-shaped tub, something I’d seen people do –  which lasted one dunk (buying ice really didn’t work for me). Then, with the surge in expensive cold plunging apparatuses and accessories came the counterculture of cheap fixes, and I happened onto someone’s converted chest freezer idea. It was energy efficient and could keep the water whatever temperature you chose. An enthusiast with a YouTube video was willing to answer my questions, and I bought a half-sized freezer (7 cubic feet) and DIY’ed it (with silicone caulk, a fish tank pump for draining, and a hose to refill it). This has been a good solution for me, all things considered, as I have not yet found the courage to get in the river in winter! 

The real beauty of cold water immersion is that it doesn’t have to be complicated or extreme at all. It’s completely free and easy to try, with just a few guidelines. The water should be under 60 degrees. If showering, it’s easiest for most people to start small (15 seconds) and cycle between hot and cold to get used to it, and then eventually to end on cold, if possible. Another option is to fill the bathtub with cold water, even allowing it to warm up a bit, then take a hot shower before getting in the tub. 

Research is ongoing, and looks promising, from the National Institutes of Health to other popular proponents beyond Wim Hof, like Andrew Huberman (neuroscientist) and Susanna Søberg (metabolism scientist). These are some of the benefits reported: better recovery after exercise, immune system boost, control of depression, improvement of circulation, improvement of metabolism, and reduction of pain and inflammation. 

Many report significant mood changes post dip. 

My favorite topic in 2023 at NIH (PubMed) was “Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks.” Positive affect included “feeling more active, alert, attentive, proud, and inspired, whilst changes in negative affect reflected reductions in distress and nervousness.”

My goal is to feel stronger, calmer, more vital and certainly less distress. Especially as I age, I like things that make me feel alive and make me laugh, which cold water often does. If it helps me navigate certain health conditions, so much the better. Just couple of things to remember: start slowly, and focus on long exhales instead of gasps. And, please, don’t do it if it doesn’t feel good, right, or wise.