The Benefits of Cold Exposure

As you may know, cold exposure – also known as cold thermogenesis – has numerous benefits, from muscle recovery and fat loss to mental health, mood enhancement, insulin resistance, and immune function.

There’s no better time to explore (and embrace) cold therapy then when nature turns down the thermostat.

The discomfort of the cold is central to many of the benefits that are derived from it – doing hard sh*t makes us more resilient! It also allows us to train our brain and body for the hard things we inevitably must face in life.

Below are some tips and a breathwork exercise to help you start to become more comfortable during deliberate cold exposure.

Tips for Cold Exposure:

  1. Water temperatures at or below 59°F showed clinical benefits/improvements.
  2. Meet the cold with a relaxed, calm, mind and body
  3. Do a breathwork to calm your nervous system (see example below).
  4. Start with switching between cold and hot water during your shower. 15 seconds cold and 15 seconds hot. Increase the time of cold exposure as you progress. Repeat this 5x or for a few minutes.
  5. Try to expose your head and back of the neck at times. The back of the neck is where the vagus nerve connects to the brain.
  6. Try to incorporate cold exposure post-workout as it helps make the cold more tolerable. Your body also becomes more relaxed/tired after a workout, limiting the fight or flight response.

Pre-Cold Exposure Breathwork:

You can use this breathing exercise as priming before you cold plunge, and during to regulate your “fight or flight” response. The 4-7-8 breathing is a great way to calm your nervous system, release tension and calm your mind:

  • 4-7-8 Priming/ 2-3 min
    Breathe in deep through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale through your mouth for 8 seconds
  • 2-3 rounds of 10 nostril breaths followed by a long active exhalation. Your exhale should make a “huuuuh” sound. Hold your breath at the end of each set as long as you can. Please do not pass out – be aware of your limits!

H/T to The Wisemen Project for summarizing the many benefits of cold exposure.

Reminder: Gents – the inaugural Wisemen Experience men’s health retreat still has room available. Consider joining if interested in applying ancient/science-based wellness modalities to improve your life as a partner, parent, professional… and beyond.

Author

  • Dennis McNamara, CFP®, CHFC®, AIF®, CSLP®

    Today, as co-founder of wHealth Advisors, I find immense fulfillment in knowing that we use our platform as a force for good. As a firm, we’re founded on the industry’s highest standards for ethics and transparency while also offering pro-bono services to those in need. Financially, we donate a portion of our gross revenue annually to qualified 501(c)3 organizations (which are nominated + voted on by our clients). Personally, though, I find the greatest satisfaction in helping my clients gain financial peace of mind through prudent money management. Prudent money management is like a positive feedback loop: when we are no longer burdened by finances, other dimensions of our lives also tend to improve. As we continue to grow we realize that as important as money is, those other dimensions of life are equally (if not more!) important. As modern philosopher Naval Ravikant reminds us: “The three big ones in life are wealth, health, and happiness. We pursue them in that order, but their importance is reverse. A calm mind, a fit body, and a house full of love. These things cannot be bought.” My life’s mission has been dedicated to helping others use money to close the gap between who they are today and the best version of themselves that awaits ahead. I am excited to meet you and look forward to the opportunity of working together on your journey to financial independence! Designations: - Certified Financial Planner™ - Chartered Financial Consultant® - Accredited Investment Fiduciary® - Certified Student Loan Professional® Featured in: - Forbes - U.S. News & World Report - Financial Advisor Magazine Outside of wHealth Advisors: - Educating myself more on: Stoicism, permaculture, climate justice, systemic racism, health & longevity science - Happiest when: outdoors with wife, Arabelle, and son, Manny - Stays active with: strength training, functional range conditioning, hiking, cycling, surfing, and yoga - Financially splurges on: Single-origin coffee

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