Cold Showers and Cold Therapy

[r3ccOs]

Growing up in the Praries, and enjoying most winter activities in all but the coldest temps.. I think I, and a lot of us do get plenty of cold exposure which in turn is great for the metabolism and immune system.

I for one can tell you that a full hard day out skiing on a cold -15 day or more, that your body goes through full thermogenesis and all you want to do all evening if eat and sleep. Same kinda goes for me if I'm ice fishing without a hut, almost deliberately also to just get that cold exposure.

As of late, I've been trying to reduce my reliance on excess layers and though I've taken cold showered in the past to cool down from say an intense HIIT - type workout or a hard hockey game, I'm now going to just 'Brave' taking 2x 3min pure cold a showers a day.

Curious if anyone else is getting into this, as honestly it does feel great afterwards. I've also found myself weening off of my coffee addition as I've been sleeping better, with the aid of pure CBD oil to help deal with some chronic injury pain.

[ThePenIsMightier]

I've done plenty of rounds of cold showers. It's amazing how quickly it doesn't become a big deal, but there's a mental exercise and some breathing involved, so I can see how folks would think it's therapeutic.
I did it for about half of this summer.
Would recommend. Would also mock someone who can't do it.

[Andy643]

Been doing ice baths for a little over 2 years now. Was up to 2-3 times/week but now usually just once after a hockey game or something. I use it to recover from injuries or workouts. Has improved my recovery time 10 fold.
Was looking into setting up a freezer in the basement for the ice baths as filling the tub seems wasteful. Haven't pulled the pin on anything yet.

Something cool I have tried in the city is cryo-therapy. Did wonders for a few serious injuries years ago. Recovery time was unbelievable after a few sessions.
https://bronzebaxxtanning.com/cryotherapy/

[ThePenIsMightier]

Ah, that reminds me of a spa I went to that had plunge pools. Trying to remember where... I think it was fancy so maybe Qua in Las Vegas. It was pretty amazing going from squealing hot to very cold and then back, etc.

[littledan]

I always enjoyed a hot steam, then quick cold shower, then repeat!

[JRSC00LUDE]

I've been on and off with this for a couple of years, just started again in the new year and I'm on nine consecutive days of cold shower mornings. I'm a big believer in it but my mental game breaks down sometimes and I quit for long periods.

At my peak I was doing 20 minutes swims in lake Minnewanka without a shiver or an after drop.

[vengie]

I've been following the Win Hof method for quite some time.
Cold showers are a huge part of it.

[D'z Nutz]

I'd also recommend a cold water shave if you haven't tried that before as well, especially if you lather with a brush and soap. It's really refreshing.


Also,
PehdC24cyCU

[r3ccOs]

I've been following the Win Hof method for quite some time.
Cold showers are a huge part of it.

This is probably the largest proponent as to why people are doing this now... however it is a bit granola with his breathing and eating once a day, I mean green tea can only keep you so full lol

I spent time in Sweden, where they also believe in boosting of the immune system with cold exposure even at an early age. Example being they have fully enclosed baby strollers that they just leave outside when their babies falls asleep for onwards of an hour. They picnic until its very cold, and truly believe that there is no bad weather, just bad clothing.

That said, Scandinavia's weather though similar isn't nearly as harsh of that of Canada..

Though I think it is more Finnish to focus on that Sauna/Ice plunge and subsequently Icelandic to go from hot pools to cool pools, I've actually "ice fished" in a Sauna Ice fishing shack, where you get out and either jump in the snow or into a freshly chainsaw'd hole to plunge into.

These days my version of the same thing is using my infrared Sauna and or when I visit Lussier hot springs, I'll go from the hot pool right to the river, even up to -15 days.

[ExtraSlow]

On the topic of health and resilience and mental fortitude, I think people need to get used to the idea that being hungry is not a bad thing. Fasting may have other benefits, but I think the biggest one is teaching yourself to separate the sensations of your body, and the actions you choose to take.

I'm bad for this, I love snacking, so maybe that's a personal take. But noticing that you are hungry and choosing not to eat is a powerful bit of self-ownership. Cold plunge etc may have some of the similar benefits.

[tonytiger55]

Good thread. I slowly started doing warm/cold showers. Definately feel better afterwards.

[r3ccOs]

Good thread. I slowly started doing warm/cold showers. Definately feel better afterwards.

I've been reading up on the Wim Hof method and I'm not sold on the "breathing"technique re: Alkaline blood and other voodooish Buteyko breathing technique - though mouth breathing is a bad habit for several reasons

I've actually just stopped doing my cold baths as I've come down with a pretty bad cold, and though I tested negative, you don't want to strain the immune system until you're back to health.

What I've been doing to gauge "how cold" as opposed to how long to be in a cold shower, as the cold temperatures do seem to vary a bit with ambient... is how "pink" and tingly my skin gets. A couple times when it was -30ish out, even just 90 seconds in straight cold almost gave me what felt was frostbite on my ears.

[ExtraSlow]

I take out the garbage without putting on a jacket. #hardcore.

[SKR]

Would also mock someone who can't do it.

I twist the hot knob as far as it'll go. (Hot knob is not a euphemism.) Cold showers are for poor people, people who enjoy sleeping in a tent recreationally, and sociopaths.

[Disoblige]

I'd also recommend a cold water shave if you haven't tried that before as well, especially if you lather with a brush and soap. It's really refreshing.
Really, I just started shaving in a hot shower to open up all the pores lol. It's so good that I don't know why I never done that before.

A cold shave sounds absolutely horrible, but I never tried. I just know using a cold shaver with cold water is terrible.

[vengie]

I've been reading up on the Wim Hof method and I'm not sold on the "breathing"technique re: Alkaline blood and other voodooish Buteyko breathing technique - though mouth breathing is a bad habit for several reasons



There are multiple forms of meditative "mouth" breathing that have been used for thousands of years.
I have personally found significant benefits to my personal and athletic life with the Wim Hof breathing technique.

Do what works for you :dunno:

[r3ccOs]

There are multiple forms of meditative "mouth" breathing that have been used for thousands of years.
I have personally found significant benefits to my personal and athletic life with the Wim Hof breathing technique.

Do what works for you :dunno:

I'm still having issues with jumping into a "winter" cold shower first thing in the AM... if I start with a couple minutes of warmish water to lather, then I can get up to 3 minutes cold.

Mid-day though, even without a workout... I can jump in upwards of 4 minutes in direct cold.

I've been able to even jump into a couple rivers out here in Invermere for a swim, but probably should have been more prepared, as I couldn't shake the shivering afterwords OR worse, had an immediate onset of tiredness to the point I could barely walk back to the truck lol.. like the "get out now" or you may not be able to get out

[ExtraSlow]

Be a little careful with the "wild" cold stuff. We need ya around here.

[r3ccOs]

Be a little careful with the "wild" cold stuff. We need ya around here.

anyone feel like doing some cold water swimming on the Bow?

[bjstare]

Actual pic of r3ccOs

104490

[Yolobimmer]

People are really doing this?

Damn that's balls.

Is there any science based evidence it does anything?

I'd think about trying it if it's guaranteed to work and not just placebo for suffering through it.

[Sky]

I think there is health benefits in doing this.

I do 30 seconds of cold shower after my hot shower. Gives me a good system shock(blood rushing to surface of the skin, triggers your immune system) and I feel great and not cold after.

Also read somewhere they did a study on people who took a cold shower 30-90 seconds helped prevent getting a cold by like 30%, longer duration didn't help more so I just stick with 30 seconds.

Doesn't hurt and helps you wake up in the mornings. You guys should try it for a month and report back. haha

[Yolobimmer]

I think there is health benefits in doing this.

I do 30 seconds of cold shower after my hot shower. Gives me a good system shock(blood rushing to surface of the skin, triggers your immune system) and I feel great and not cold after.

Also read somewhere they did a study on people who took a cold shower 30-90 seconds helped prevent getting a cold by like 30%, longer duration didn't help more so I just stick with 30 seconds.

Doesn't hurt and helps you wake up in the mornings. You guys should try it for a month and report back. haha

Tried it this morning. Jesus fucking popsicle stick. Crawled back into bed with an extra blanket to warm up.

[Sky]

Tried it this morning. Jesus fucking popsicle stick. Crawled back into bed with an extra blanket to warm up.

LOL, sounds intense.

[Yolobimmer]

LOL, sounds intense.

Right! Way easier to keep injecting HGH and taking MK677. ;)

[r3ccOs]

Right! Way easier to keep injecting HGH and taking MK677. ;)


as per Wim's podcasts - one on Russell Brand's show, he claims quantitive evidence when he was subjected to a controlled test using e-coli - with his excessive white blood count mitigating the infection.

I've seen the Dutch study where they say they saw a 30% less reduction in "call in sick" - which could be the result of a couple things:

1. the "shock" - inducing a noradrenaline and dopamine, waking up the body and then feeling "good" after and I can attest that my "mood" is better, as I am also alert
2. lets believe that immunity is improved with cold adaptation, increase in metabolic, the creation of brown fat and increase in white blood cells
3. Just the ability to "get through shit" - if you can tough out a 2-3 minute cold shower first thing in the morning... that mental barrier just opens up your capacity to deal with things. I think its similar to a workout that way as well... When I was consistently working out intensely, it felt like there was nothing you couldn't handle

The other thing I think is... the onset of "Fatigue" is real - other than working out, nothing has improved my ability to sleep more. I am going to chalk it up to the body having to force itself to warm up, resulting in the intense metabolic response causing me to feel hungry and tired. Oddly its like the same thing after I spend a day out ice fishing when its just too cold out...

[Yolobimmer]

as per Wim's podcasts - one on Russell Brand's show, he claims quantitive evidence when he was subjected to a controlled test using e-coli - with his excessive white blood count mitigating the infection.

I've seen the Dutch study where they say they saw a 30% less reduction in "call in sick" - which could be the result of a couple things:

1. the "shock" - inducing a noradrenaline and dopamine, waking up the body and then feeling "good" after and I can attest that my "mood" is better, as I am also alert
2. lets believe that immunity is improved with cold adaptation, increase in metabolic, the creation of brown fat and increase in white blood cells
3. Just the ability to "get through shit" - if you can tough out a 2-3 minute cold shower first thing in the morning... that mental barrier just opens up your capacity to deal with things. I think its similar to a workout that way as well... When I was consistently working out intensely, it felt like there was nothing you couldn't handle

The other thing I think is... the onset of "Fatigue" is real - other than working out, nothing has improved my ability to sleep more. I am going to chalk it up to the body having to force itself to warm up, resulting in the intense metabolic response causing me to feel hungry and tired. Oddly its like the same thing after I spend a day out ice fishing when its just too cold out...

So your cold morning shower legit makes you sleep better?

[Stephen81]

Have done a cold shower every morning for over a year. I wouldn't say it gets easier but once you get used to the feeling it's no different than anything else in life you'd rather avoid but come out from the experience intact. Haven't tried any other method than getting right in with the water as cold as it can be for ~5min. I take a warmer shower later in the day after working out and do the soap/shampoo gimmick then.

[r3ccOs]

I'm at the point now where now in the AM I can jump in 4-5 into a straight cold shower, and do this again later in the day (say 5-6 PM)

Whenever I go to the hot springs, in a given evening I'll jump in the river for approximately 1-2 minutes for maybe 4-5 sets. That said, I come out stiff and dependent on the ambient temperature, I typically like to go back into "warm-ish" water immediately.

I did a polar plunge last weekend and managed to "lounge" in the water for about 2 minutes, however this time when I got out, dried off and changed... I did end up with some uncontrollable shivers. Clearly this means I still have some work to do to be acclimatized to open water cold swimming.

[Yolobimmer]

I'm at the point now where now in the AM I can jump in 4-5 into a straight cold shower, and do this again later in the day (say 5-6 PM)

Whenever I go to the hot springs, in a given evening I'll jump in the river for approximately 1-2 minutes for maybe 4-5 sets. That said, I come out stiff and dependent on the ambient temperature, I typically like to go back into "warm-ish" water immediately.

I did a polar plunge last weekend and managed to "lounge" in the water for about 2 minutes, however this time when I got out, dried off and changed... I did end up with some uncontrollable shivers. Clearly this means I still have some work to do to be acclimatized to open water cold swimming.

Fuck that. I tried it again, and NOPE

I mean, I already gave up Gluten, weed, and cheeseburgers.

I decided I'm not giving up another thing I enjoy. Nice hot shower.

I admire the strength of those that can do this.

[Yolobimmer]

So what about cold weather?

It's -6 on my deck and I just stood out there for 7 minutes in just my boxers.

[Sky]

LOL, you'll just get a cold or hypothermia if you stayed a little longer.

I think it's the speed that water can drop the surface temperature of your skin is the secret. Enough to "shock" or "reboot" your immune system.

[Yolobimmer]

LOL, you'll just get a cold or hypothermia if you stayed a little longer.

I think it's the speed that water can drop the surface temperature of your skin is the secret. Enough to "shock" or "reboot" your immune system.

I don't know. You see athletes taking ice baths for minutes at a time. Water would carry heat away from your body at a much higher rate than cold still air.

I'm going to try it in the morning, this time with gloves and earmuffs to prevent frostbite and walk around my deck as long as i can stand.

[r3ccOs]

I don't know. You see athletes taking ice baths for minutes at a time. Water would carry heat away from your body at a much higher rate than cold still air.

I'm going to try it in the morning, this time with gloves and earmuffs to prevent frostbite and walk around my deck as long as i can stand.


I don't know. You see athletes taking ice baths for minutes at a time. Water would carry heat away from your body at a much higher rate than cold still air.

I'm going to try it in the morning, this time with gloves and earmuffs to prevent frostbite and walk around my deck as long as i can stand.

There is so much out there in terms of techniques, approaches and anecdotal benefits... from what I am able to unpack and paraphrase is that your body and mind have a good ability to adapt to cold with the initial exposure is most important with triggering the fight/flight response to releases Norepinephrine and dopamine; making you feel good and suppresses inflammation. I also do believe it is scientifically proven that cold exposure increases the white cell count in the body, however the required duration and method hasn't yet been quantified.

To gain the "benefit" and to build adaptation requires exposure to temperatures less than 15c. Water is 10x faster at heat transfer than Air and likely why is the preferred method. Cold tap water ranges from 5.5c in Winter (Canada/Northen US) to 7.5c. Though they say the longer and the colder you can push yourself, the more the benefit, however a 2-3 min cold shower daily is what I understand as being the minimum.

I can only speak for myself but my journey started from the most humble beginnings, with reluctance as I just couldn't quite do it, until I could.


Morning Routine: I run the tap and jump into a cold shower for four minutes as the first thing when I wake up. I do use this routine to wash my hair/brush teeth and honestly is the most horrific experience which I keep putting myself through it. My house is about 19c, which means I can warm back up safely with just a t-shirt/shorts... but it does take a while, with my feet by far taking the longest.
Note, I come out looking pink like a sunburnt piggy

Post workout: Especially if I do anything intense, my HR is high and core is warm.. I can easily withstand a cold shower for 10+ minutes and even if I do, it never takes nearly as long to warm back up.

Winter swimming: I've only done this a handful of time without being beside a hot spring/tub... You will need to incrementally build tolerance to ensure safety. I definitely recommend that your core is already warm... either from being in a Sauna/Hot tub or through vigorous exercise.
You will never ever be in colder Water, but with that said, the water will also never be colder than 1-2C (32) even if it is -15 outside.. I am at the point that as long as I am "warm-ish" going in, I can submerge myself into these temps for about 2 minutes safely and have pushed it longer in past (5 min). I haven't yet figured out my limits, but also recognize that pushing the limits in these conditions are very unwelcoming or possibly fatal.

With any sort of cold exposure, your body wasoconstricts your capillaries/veins in your extremities, decreasing bloodflow to the skin to keep your "CORE" as warm as possible. This then kinda turns your skin/fat into a "wet-suit" which though becomes superchilled, now provide a form of insulation. However blood held within your extremities will also have become super cold as well.

Afterdrop
I have experienced this twice and never ever do I want to again. This occurred once when jumping back into the hot springs from spending a bit too long in the river and again when I jumped into a hot-tub after an Arctic-plunge with prolonged exposure in the lake.
Its the oddest thing to be shivering uncontrollably in water that is 104f. Actually worse, with what felt like my organs and gut cramping. I later realized this was "afterdrop". Against what seems logical and best judgement, by jumping in to warm/hot temperatures vasodilates all previously constricted capillaries and veins and launches all that super chilled blood right into your core, dropping at a rate that is clearly unsafe.
So now when I do go outdoor swimming I - Pat dry, put on layers, drink something warm and do some jumping jacks

NOTE I have YET to experience Afterdrop from cold showers, even if I jump into a warm bath with the kids. Its likely I can just never really get my extremities that cold through a cold shower.

[vengie]

Tip to get through it.
Deep diaphragmatic breathing.

Get your rythym before exposing yourself to the cold, focus on breath and maintain that rythym.

[r3ccOs]

There is so much out there in terms of techniques, approaches and anecdotal benefits... from what I am able to unpack and paraphrase is that your body and mind have a good ability to adapt to cold with the initial exposure is most important with triggering the fight/flight response to releases Norepinephrine and dopamine; making you feel good and suppresses inflammation. I also do believe it is scientifically proven that cold exposure increases the white cell count in the body, however the required duration and method hasn't yet been quantified.

To gain the "benefit" and to build adaptation requires exposure to temperatures less than 15c. Water is 10x faster at heat transfer than Air and likely why is the preferred method. Cold tap water ranges from 5.5c in Winter (Canada/Northen US) to 7.5c. Though they say the longer and the colder you can push yourself, the more the benefit, however a 2-3 min cold shower daily is what I understand as being the minimum.

I can only speak for myself but my journey started from the most humble beginnings, with reluctance as I just couldn't quite do it, until I could.


Morning Routine: I run the tap and jump into a cold shower for four minutes as the first thing when I wake up. I do use this routine to wash my hair/brush teeth and honestly is the most horrific experience which I keep putting myself through it. My house is about 19c, which means I can warm back up safely with just a t-shirt/shorts... but it does take a while, with my feet by far taking the longest.
Note, I come out looking pink like a sunburnt piggy

Post workout: Especially if I do anything intense, my HR is high and core is warm.. I can easily withstand a cold shower for 10+ minutes and even if I do, it never takes nearly as long to warm back up.

Winter swimming: I've only done this a handful of time without being beside a hot spring/tub... You will need to incrementally build tolerance to ensure safety. I definitely recommend that your core is already warm... either from being in a Sauna/Hot tub or through vigorous exercise.
You will never ever be in colder Water, but with that said, the water will also never be colder than 1-2C (32) even if it is -15 outside.. I am at the point that as long as I am "warm-ish" going in, I can submerge myself into these temps for about 2 minutes safely and have pushed it longer in past (5 min). I haven't yet figured out my limits, but also recognize that pushing the limits in these conditions are very unwelcoming or possibly fatal.

With any sort of cold exposure, your body wasoconstricts your capillaries/veins in your extremities, decreasing bloodflow to the skin to keep your "CORE" as warm as possible. This then kinda turns your skin/fat into a "wet-suit" which though becomes superchilled, now provide a form of insulation. However blood held within your extremities will also have become super cold as well.

Afterdrop
I have experienced this twice and never ever do I want to again. This occurred once when jumping back into the hot springs from spending a bit too long in the river and again when I jumped into a hot-tub after an Arctic-plunge with prolonged exposure in the lake.
Its the oddest thing to be shivering uncontrollably in water that is 104f. Actually worse, with what felt like my organs and gut cramping. I later realized this was "afterdrop". Against what seems logical and best judgement, by jumping in to warm/hot temperatures vasodilates all previously constricted capillaries and veins and launches all that super chilled blood right into your core, dropping at a rate that is clearly unsafe.
So now when I do go outdoor swimming I - Pat dry, put on layers, drink something warm and do some jumping jacks

NOTE I have YET to experience Afterdrop from cold showers, even if I jump into a warm bath with the kids. Its likely I can just never really get my extremities that cold through a cold shower.

Outdoor swimming

As I can extend my cold showers as long as I want now... (I do a min of 4 mins but could stay much longer) - I've now been doing the occasional cold baths and outdoor swim.

Being that we're in the great white north, I measured our tap temperature in this month at 39F, which is 4c and about as cold as an Ice Bath. I also have recently been (between +- 4c) outdoor swimming in the Lake. With both, the initial shock, stress and Pain start to subside around a minute and half in... after that it feels like you can stay in for just about as long as you want.

Even though you may feel good and want to stay for an extended period, not only is the risk to Hypothermia greater, but also the duration to required with warming up.... Afterdrop is very real, and can result in hypothermia if you try to warm up too quickly using a bath/shower, a fire, heck even a heater from a car. This basically means you have to stay colder the longer your stay in the cold in order not drop your core temperature down further.

tips... put on insulating layers and drink a hot beverage as warming from the inside out is the easiest way to prevent hypothermia... deep breathing and "I feel" some very light movement such as walking also helps accelerate the process.