Cold Showers + Wim Hof Method
Are you familiar with the Wim Hof Method or Water Therapy? If you think this is something that is a new fad, think again! The idea of cold water immersion has been around for centuries. During water immersion therapy, a person immerses their body, in a body of water for a specified amount of time. Researchers argue that there are both mental and physical benefits to cold water therapy. Jacob has been taking cold showers for about a week now, increasing his time. I am going to have him record a video to share his thoughts on it.
As I was looking for published studies from medical journals, almost all I came across included the same information. I listed all of the benefits of cold showers below.
Improved Circulation
Exposure to cold water causes the blood vessels on the surface of the skin to constrict. This diverts blood flow away from the surface of the skin. In fact, one small 2019 study found that taking a cold shower after exercise may improve general hydration by cooling down the body.
As blood travels away from the skin, blood vessels in deeper body tissues dilate. This improves circulation in the deeper tissues.
Lower Cortisol Levels
Cortisol is the “fight-or-flight” hormone that the body releases in response to stress.
Lowering cortisol levels in the blood may therefore help reduce stress levels (researchers note that when people immerse themselves in a bath of cold water, their cortisol levels drop).
Reduced Pain
According to a 2014 study, cold water exposure triggers an automatic pain response called stress-induced analgesia
SIA is a reduced pain response during or following exposure to a stressful stimulus, such as cold water immersion.
Reduced sports-related muscle soreness and fatigue
One older study from 2009 tested the effects of cold water immersion on physical performance among athletes. Following sports, some of the athletes received cold water immersion, while others received tepid water immersion.
The researchers did not find any differences in subsequent physical performance between the two groups, nor did they find any differences in the amount of muscle damage or inflammation the participants experienced.
However, perceptions of muscle soreness and general fatigue were significantly lower in the group that received the cold water immersion. This psychological effect could prove beneficial during competitive sports.
Wim Hof Method
Jacob and I got into the idea of cold showers because of Wim Hof. I appreciate his background story and his dedication to helping people who struggle with depression and anxiety. I wanted to share the pillars of his method, the research behind it and a brief guided breathing lesson from him. Check it out below!
The Wim Hof Method is based on three pillars:
Breathing. We’re always breathing, yet we’re mostly unaware of its tremendous potential. Heightened oxygen levels hold a treasure trove 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.
Cold Therapy. 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 production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.
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.
The power of the Wim Hof Method is the combination of the three pillars. A committed, consistent practice including the breathing technique and cold exposure can help you unlock a host of benefits including;
Increased energy
Better sleep
Reduced stress levels
Heightened focus & determination
Increased willpower
Stronger immune system
Science Behind the Wim Hof Method
Continued research is being done to determine the effects of the Wim Hof Method. I wanted to include a few that have been done in recent years - the findings are incredible!
Radboud University
The Netherlands 2014
Aimed to test if the results from the first study on Wim could be reproduced with a larger group
Injected 12 Wim Hof Method practitioners with an endotoxin
Results showed that, like Wim, they were able to control their sympathetic nervous system and immune response
Anti-inflammatory mediators were —200% higher, while pro-inflammatory mediators were —50% lower
Potentially important implications for "conditions associated with excessive or persistent inflammation, especially autoimmune diseases."
Wayne State University
The Netherlands 2018
Also known as the 'Brain Over Body' study
Aimed to understand the brain function that allows Wim to withstand extreme cold exposure
Wim was put in a special temperature controlled suit and placed in both an fMRI and a PET scanner
Results showed activation of areas in the brain associated with pain suppression, self-reflection and well-being, in particular the periaqueductal gray area.
This may have implications for "lifestyle interventions that might ameliorate multiple clinical syndromes."