2 weeks of cold therapy

Check out the step-by-step guide below to get started.

⬇️

health & wellness | ▲▲▲ difficulty | ⏳ 2 weeks

Step-by-step guide

OK, let’s get started.

Step 1: Learn about the Wim Hof method

If you’re not familiar with the Wim Hof method, let’s first learn a little more about it.

“The Wim Hof Method can be defined by its simple, easy-to-apply approach and its strong scientific foundation. It’s a practical way to become happier, healthier, and stronger.”

Here’s the gist: The Wim Hof Method was created by a Dutch athlete named Wim Hof (also known as The Iceman) who broke records for his cold exposure practices, including: climbing Mount Kilimanjaro in shorts, running a half marathon above the Arctic Circle barefoot, and standing in a container while covered with ice cubes for more than 112 minutes. While the Iceman may be a bit extreme with his cold therapy practices, his experiences and scientific experiments have taught a lot about the benefits of cold therapy and millions have integrated this into their lives.

The method is founded on three main pillars and one of those pillars is cold therapy, which is essentially exposing yourself to cold temperatures. To learn more about the Wim Hof method in depth, explore the official website here.

wim hof .jpeg

Step 2: Start with 1 minute

Now that we understand a little bit more about the Wim Hof method, we’re going to try it out on a small scale. 

During your next shower, try to see if you can last 1 minute under cold water. Use a timer on your phone or smart watch.

Two options to consider:

  1. Wait until the end of your shower and then turn the knob to cold for 1 minute. 

  2. Start your shower with 1 minute of cold water and then turn the knob to warm for the rest of your shower. 

Whatever you choose, the goal is 1 minute!

Once you make it to a minute, notice how your body and mind feel. You’ve just released endorphins and you may feel adrenaline running through you. Enjoy this beautiful and natural high.

unsplash-image-CY_wQGV7AlY.jpg

Step 3: Beat 1 minute

In your next shower, try to beat 1 minute. Maybe you go for 1 minute and 30 seconds.

Step 4: Try 2 minutes

In your next shower, try for 2 minutes. Pay close attention to how you feel each time.

Step 5: Build up to 5 minutes

Over the two weeks, try to stay under the cold water a little bit longer each time. The goal for this cozo is to reach 4-5 minutes of cold water in 2 weeks.

Pay close attention to how you feel each time.

Tips for embracing those cold minutes

  • Breathe. Breathe. Keep breathing. Focus on your breath. This is a great time to practice ujjayi breathing, a common technique used in yoga and meditation which involves breathing in through your nose and out through your nose (as opposed to your mouth). 

  • Fighting or resisting the cold will only make the experience more uncomfortable. When you feel yourself fighting the cold… just…let… go. Accept it. Embrace it. It’s temporary.

  • Remind yourself of this: nothing bad is going to happen in those few minutes. At the end of the day, you won’t get hypothermia from a couple minutes of cold water. Humans are capable of surviving drastically lower temperatures than you’re experiencing. 

  • Think back to a moment in your life you conquered. Try to relive the feeling you felt when you overcame that situation. And harness that strength in the present moment.

Relevant links: