Cold Exposure/ Wim Hof Method — Alexandra Templeton Fit

Hello all! Welcome to this week’s blog post on cold exposure and the Wim Hof Method. This post is quite special as this particular topic has dramatically improved my quality of life so I’m very excited to share it with you all. I’ll cite some references so that you can further explore the world of cold exposure/WHM (Wim Hof method) if this blog post happens to pique your interest.

I was first introduced to the idea of cold exposure a few months ago when I read Ice Apprentice: six days with Wim Hof by Hana Moravciková. Now I’ve never been a friend of the cold and as I am currently based in Prague, I always dread the time of year when the days shorten and the dark, frigid winters begin to return. However, this book exposed me to the possibility of learning to embrace the cold as something that makes us stronger. By deliberately exposing ourselves to a cold discomfort on a regular basis, we can train ourselves to not only tolerate it, but begin to welcome it, and maybe even make it a friend.

It may be helpful to start off with looking at what the WHM entails, as well as who Wim Hof is. First, Wim Hof, “also known as the Iceman, is a Dutch extreme athlete noted for his ability to withstand extreme cold, which he attributed to his Wim Hof Method (WHM) breathing exercises” [2]. He is perhaps best-known for holding “26 world records, including one for longest ice bath. In 2007 he climbed to 6,700 meters (22,000 ft) altitude at Mount Everest wearing nothing but shorts and shoes, but failed to reach the summit due to a recurring foot injury” [2]. As for his method (as copied from his website), Wim Hof states that there are three pillars to his method: cold exposure, breathing, and commitment [1].

As for what each one entails:

Cold Exposure: “The cold is your warm friend and one of the three pillars of the Wim Hof Method. Proper exposure to the cold starts a cascade of health benefits, including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, improved sleep quality, and the promotion of endorphins- the feel-good chemicals in the brain that naturally elevate your mood” [1].

Breathing: “The second pillar of the Wim Hof Method is breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trover of benefits, and the specialized breathing technique of the Wim Hof Method unearths them all: more energy, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.” [1]

Commitment: “The third pillar of the Wim Hof Method is the foundation of the other two: both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. Armed with focus and determination you are ready to explore and eventually master your own body and mind” [1].

While this may seem extreme and the thought of voluntarily subjecting yourself to the cold on a regular basis sounds crazy, let me list some of the benefits of the practice that may help you understand why it’s worth trying:

Increased energy
Better sleep
Heightened focus and determination
Improved sports performance
Increased will power
Reduced stress levels
Increased cold tolerance
Faster recovery
Increased creativity
Stronger immune system

So how can you practice this daily? There are a few different ways to start incorporating the cold into your daily routine some of which include: taking cold showers, whole body or local ice baths, going for a dip into a cold pool/ ocean, or even not wearing a jacket if it’s a bit chilly outside. Whichever way you choose, start slow and remember to breathe deeply in through the nose and out through the mouth.

If you are still unsure where to start, I’d recommend starting at home during your next shower as you will have full control of how cold you want to go, and for how long. Here is a sample shower schedule to get you adapted to the cold overtime [3]:

Week 1: Begin by taking your normal shower. After you have finished washing and rinsing, switch the water to the coldest setting possible and stay under for one minute. You can go longer if you like, but one minute is a great starting point.

Week 2: Begin your shower with one minute on the cold setting. Switch it to whatever is comfortable and have your normal shower. Finish with one minute under the cold setting.

Week 3: Again, begin with the cold setting for one minute. Switch to normal for one minute. Continue to alternate hot and cold in one-minute intervals until you are done. Finish with one minute under the cold setting.

Week 4: Continue with the same schedule as week three, but include one day with a full ten-minute cold shower.

As with any change, there will be an initial period of discomfort as you adapt (e.g. fasting and the hunger pains), but trust me when I say that this particular practice becomes quite meditative as you grow stronger and more confident in your body’s capabilities. The first few days I found the cold showers quite difficult (as I mentioned, cold and I are not friends) but then, as with the fasting, my body adapted and now it feels normal to shower in cold water. It’s hard to explain, but it’s almost as if my nerves became less sensitive and after the initial shock my body seems to settle right in, not realizing it’s so cold.

So what do you all think? Have you deliberately or accidentally experimented with the cold as a treatment? Would you be willing to try implementing the WHM into your daily life? Please let me know in the comments below and let’s start a discussion going!

In the meantime, if you have any blog post topic requests please shoot me an email or DM me on Instagram :)

xoxo,

Alexandra

Disclaimer: All material on this website is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.

Health & Wellness

Alexandra Templeton Fit