Temp exposure
Those who have read my musings on LinkedIn are well aware of my love of heat and cold exposure.
I started last winter, when it was growing in popularity, and I got myself to where I was routinely spending 30 minutes in the steam sauna followed immediately by 3 minutes of cold exposure below 35 degrees F.
However, having only a tub, it eventually got warm enough that even ice didn't really make it cold, so there were several months of summer where plunging was out, and my mental health certainly suffered.
My new tub is a Titan…it was under $700 with the chiller, and it got my water from 86 F to 48 F by 5 AM this morning…considering it was 95 F in New Bern, NC yesterday, not too shabby! According to Titan, it will cool it to the 30s, so a great investment for the price.
Many have asked about the benefits. I will say I have not, yet, done a blood draw pre and post, but research shows the increases in dopamine, norepinephrine, and endorphins to high levels (dopamine as high as 500 times baseline!) with a decrease in cortisol.
What does that mean? You feel amazing. Plunging increases my energy without any crashing, it greatly elevates my mood, increases my creativity and cognitive skills, and reduces stress. It also sets me up for great sleep in the evening. The mood boost alone, with a high stress career and a busy family life, make it 100% worth it for me!
Saying all that, I wanted to share a good protocol for those who may be interested. I discovered quickly that if you rush it, you can hurt yourself (frostbitten feet and hands).
Type of plunge.
I prefer a barrel type tub that I squat in. When you lay down, it forces your diaphram to work against gravity making controlling your breathing tougher. If you live in cold climates, you can always plunge in open water but do this with a high degree of caution and always have people with you. I caution anyone from plunging in deep water, this can be deadly.
Plunge time.
I prefer early morning as a wake up, or mid morning (11 AM) as a pick me up. I dont like to do much after 5 PM due to the potential for it to keep me awake due to the boost in chemicals. The 5 or 6 AM takes some getting used to! 11 AM is the perfect time when I can do it.
Duration
In water under 45 F, I typically stick to 3 minutes tops. The research shows 11 minutes total/combined a week is the sweet spot for the best results, but for my own mental health, I prefer daily if I can for 3 minutes. As long as you hit 11 total minutes for the week, you are in the zone for best results. Staying much longer then 3 minutes in water below 45 wont do much for you except potentially give you ill effects.
Water temp.
I prefer colder. My best plunges are 3 minutes in a tub that I had to break the ice open to use. Obviously that is not always feasible with a chiller that is fighting NC air temps! Studies show even water in the 50s works, so my advice is start cool and go cold as you adapt. I have found if I turn my chiller on after work, the water can be low 40s to mid 30s by 6 AM the next day, even with weather in the 90s in NC.
Clothing options.
I highly recommend wet suit feet covers. I frostbit my feet last winter and they still bother me. I also recommend, when the water is really cold, leaving your hands out. I know palm exposure is good, but there is a risk to frostbite your hands as well. Also, I plunge in just swim trunks, but dont be afraid to start slow and wear a compression shirt and even tights, and slowly remove clothing until you are just in a bathing suit.
Mental state
It is 100% normal to be nervous and apprehensive. That is part of the FUN! Overcoming that fear and that voice and getting to it. I like to find a good song, or an Alan Watts speech, set my timer, and go. I dont give myself a second for my brain to talk me out of it. So find something to keep you in the zone, and focus on that. 3 mins will fly by.
Other tidbits
I always splash my face first before getting in. This activates the dive reflex and keeps me from hyperventilating. Breathe deep, in through your nose out through your mouth. You will want to gasp, but fight this and try to get control of your breathing as quick as possible. If, at any time, you feel light headed, stand up out of the water and get control of your breathing. For this reason, I always recommend having someone with you for your first few plunges.
I hope this helps some of you interested in cold exposure. Give it a try, you may just be surprised at the results! If you have any questions, please ask!
