What is Cold Exposure?
There’s overwhelming scientific evidence out there that reinforces the benefits of cold exposure practices. Just listen to any wellness podcast and chances are that they’ve covered this topic in fine detail in at least one or various episodes.
This article isn’t that. We’re not here to claim that we’re experts in the science or to drop multiple research statistics about the topic. But we do want to highlight what is cold exposure from our perspective and why it’s a staple offering at every wellness retreat that we host.
As we were dreaming up what has come to be Rooted Renewal Wellness Retreats, one of our intentions was to enable our communities to step out of their comfort zones. Investing in a retreat for yourself is a big proponent of that, especially if it’s your first time. But we wanted to go beyond just that and curate offerings that would spur self-growth. We wanted folks to leave our retreats feeling inspired, curious and encouraged by their experience. Cold exposure is one of those practices that does exactly that.
What Is Cold Exposure?
Before we go too far into the why behind offering cold exposure at our wellness retreats, we realize that not everyone may be familiar with what this practice is or what it actually means.
Cold exposure is simply submerging oneself in a cold body of water for a specific period of time. Temperature typically ranges anywhere from 32 - 50 degrees Fahrenheit. This could mean a bath tub filled with cold water, dipping in a river or lake in the winter months or in one of the many cold tubs available on the market today.
The specific amount of time that you choose to spend in the cold water depends on your unique body’s ability to adapt to colder temperatures, how often you practice and the specific benefits that you are looking to gain from it. Let’s reiterate that point. This practice is completely unique to you.
At Rooted Renewal, we encourage our communities to aim for submerging for two-minutes. We’ve found that this amount of time hits the sweet spot for being challenging enough for most people without sacrificing safety.
Why Offer Cold Exposure at Retreats?
Okay - back to our why on this topic. If we had to distill down this question to a single answer, it would be this. Just witnessing the reaction on someone’s face after they mentally and physically pushed through submerging in frigid water for two-minutes is truly priceless. Many folks from our communities have never tried this practice. Therefore, once they prove to themselves that they are capable of doing hard things, it’s a lightbulb moment. Your first ice bath is something that sticks with you for a long time.
I certainly remember the time and place where I took my first cold plunge. It left me curious about what I was truly capable of and had me craving to come back for more. I won’t say that it wasn’t hard. I went to a deep, dark place in my mind while in the water. But there is something to be said about having a forcing function to go inward. To slow down the breath and focus on that alone. This is why cold exposure is such an important element of Rooted Renewal.
Tips for Developing a Cold Exposure Practice
We couldn’t end this post without providing our tips for how to develop your own practice. We stand by our words here because it’s the same advice and guidance that we provide at our retreats.
Tip #1: Start Slow
Don’t feel the need to go all-in at once. Start with a warmer temperature that challenges you but doesn’t immediately turn you off. Additionally, don’t worry about time. Your body with thank you. Start with small chunks of 30-seconds until your body begins to adapt.
Tip #2: Focus on the Breath
Our natural reaction to cold water is typically short, rapid breathing. Rapid breathing will activate our sympathetic nervous system. But we actually want to do the opposite here. We want to engage our parasympathetic nervous system that encourages the body to maintain homeostasis. Deep, gentle breathing will slow your heart rate and also give you a focus point for the mind that isn’t the frigid water.
Tip #3: Add Sound
Consider adding sound to your cold exposure experience. It provides another vehicle to take your attention away from how cold your body feels. At Rooted Renewal, we incorporate sound bowls with every cold plunge for enhanced relaxation. There are also various apps out there that offer virtual guidance via breath work techniques or music if you’re alone.
Tip #4: Stick with it
If your goal is to develop a long-term sustainable practice, be consistent. Your body may not adapt after only 2-3 session. It takes regular practice. This tip also applies to your time in the water. You will likely have thoughts and feelings of wanting to get out. Stick with it! Set a goal for yourself and focus on your breath. If you do this consistently, you will quickly see how this impacts other areas of your life.
Tip #5: Surrender to the fear/challenge
Like many things in life, we’ve found through our experience that if you simply surrender to the challenge and let your body relax, the easier this practice becomes. Don’t overthink it.
Other Resources
If you crave the scientific component of cold exposure, we’ve included a roundup of some of our favorite research out there from leading experts in this field.
