The Health Benefits of Cold Exposure

It's wintertime here in the northern hemisphere, and though most of our readership is based in sunny California, we are so keen to share the benefits of cold exposure, whether you are in a snowy climate or not. 

Made more notable in recent years by Wim Hof, his powerful personality and scientific and spiritual backing to the value of cold exposure is undeniable. Regardless of how you practice your cold exposure (we will share some ideas below), there is so much power in the cold. It is the masterful lesson of showing yourself that you can accomplish anything, regardless of how daunting.

The proven health benefits of cold exposure continue to grow. From its anti-inflammatory abilities to metabolic boosting to mental clarity and the triggering of releasing emotional blockages, exposing yourself to a controlled and safe cold environment has countless benefits… And there is one magic spot on your body to target with cold consistency.

The Vagus Nerve aka The Reset Button

The 10th of 12 and the longest cranial nerve, within the autonomic nervous system, the vagus nerve, runs from your brain stem down to your colon. In women, it connects with your cervix also. The vagus nerve has two primary functions, both somatic (sensations felt on the skin or in the muscles) and visceral (sensations felt in the organs.) 

The vagus nerve specifically targets a calculated response to the fight or flight reactivity and, ironically, our ability to freeze in a perceived dangerous situation. The magic of the vagus nerve is that when it reaches its fullest potential, mainly through cold exposure, it will help your body feel at ease once your mind can surrender. To continuously engage with the vagus nerve, strengthening it, healing your nervous system through cold exposure practices and other somatic healing modalities, your response in varying situations will be much more relaxed, neutral, and clear. 

From both a physical and mental standpoint, the vagus nerve acts as our reset button. Think of it like your reset button, found on the back of your neck. When 'pressed' by being shocked by the cold, its functions are altered.

As mentioned, we would like to share with you some ways to begin a cold exposure practice.

Cold Showers

The most accessible to all, and the easiest way to target your vagus nerve, is a cold shower. It will undoubtedly take time for your body to adapt to the extreme, but this is also the most controlled atmosphere to be in. The simplest way to start is to add 30 seconds of cold to your shower. Counting *slowly* to 30 and overtime play around with more extended periods in the cold. But here, you can turn your back under the shower head and let the cold directly stream down your Vagus Nerve. 

Ice Baths

The athletes in our community will undoubtedly be familiar with this practice. If you have a large outdoor tub or, of course, in your bathroom, fill the tub up with ice. The recommended time is 2:30 minutes. In the first minute, your body needs to relax and surrender, then adapt for the rest of your timed cold exposure. It is highly recommended to train with a professional if you do this practice, either with a community or at home. There are Wim Hof Method instructors located globally, and they will incorporate breathwork into the experience.

At home, a little experiment is to fill your sink or a small foot bath up with ice and cold water. This is a great way to train your nerve receptors in your hands and feet. 

Outdoor Dips

Any large body of water with cooler temperatures will suffice. If you are familiar with the “polar plunge” and used to think those people were crazy, don't knock it 'til you try it! This depends on where you live, but jumping into the water to start your day and being in nature is such an energizing and empowering experience. Now that you have some ideas of how to practice cold exposure, we wanted to share with you a bonus point deeply rooted in science. The cold, specifically shivering, supports fat loss!

Cold Thermogenesis

Or, if you are familiar with cryotherapy, it is the act of intentional and prolonged cold exposure known to support fat loss. The cold will increase your brown fat cells, known for warming up your body because they carry more mitochondria than white, creating more energy expenditure, thus increasing your metabolic rate. So, next time you are shivering, acknowledge that your body is simply working to regulate itself, and shivering is an excellent indicator of an increase in brown fat cells and helping increase your healthy (and leaner) fat cells.

There you have it. Cold is magic. Hot and cold cycling to reduce stress responses, help aide with sleep, and detoxification is also a powerful practice that we will have to dive into another time. 

For now, happy winter, embrace the cold, and please be advised to train with a professional for anything outside of your shower!