DELIBERATE COLD EXPOSURE
Deliberate Cold Exposure - The Longevity Lab
After learning about the benefits of deliberate heat exposure and ice baths, we have enthusiastically tried both and they have become part of our lifestyle. To clarify, it’s not quite the same as when you get stuck in a cold environment such as forgetting to bring a jacket on a hike or your car air conditioning is broken. The operative word here is ‘deliberate’ - you chose to do and you breathe with and enjoy the experience knowing of the possible health benefits you are deriving from it.
How good does it feel to dive into freezing cold water? The women of the Southern Salties of Middleton Beach in Albany certainly know this. (Read more about them here https://www.abc.net.au/news/2022-11-19/legally-blind-swimmer-continues-tradition-with-southern-salties/101665324).
We love a good bracing ice swim, and have experimented with varying degrees of cold in ice baths, in clinics, at home (with actual ice cubes). From our learnings it makes sense that deliberate heat and cold exposure are something we will continue with. There are some great podcasts that provide detailed information and discussions with experts regarding both.
We will outline the apparent benefits and some generalised protocols that we have been told about and share our personal journey. Please remember to consult your health professionals before embarking on any journeys of your own in the domain of ice or cold. As you will soon read, it can be very challenging.
Benefits of Deliberate Cold Exposure
Deliberate cold exposure has been shown to have a positive impact on brain and body health. Read below for an accout of our first very very cold ice bath journey, 5 degrees the coldest so far. When we use the ice bath at home, it is not as cold, but we stay in longer. So invigorating and we find it starts the day off with a certain amount of zing.
Following is a summary of what the experts say the benefits include;
Cold exposure increases metabolism as our bodies burn calories as a means to increase core body temperature. Cold exposure burns calories in such a way that converts white fat to brown fat, a higher metabolically active fat. This may be beneficial for improved cold adaptation and sustained metabolism increases. As we know, the ratio of calories metabolised compared to calories consumed determines if we lose, gain or maintain our weight.
As outlined below in my (possibly dramatic) depiction of our first ice bath journey, subjecting ourselves to the challenge of stress of cold exposure allows us to foster ‘top down control’ over our prefrontal cortex, responsible for the regulation of impulsivity. This skill known as resilience and grit once developed can flow out of the ice bath into other areas of our lives, such as being confronted with stress in our daily lives. Being able to calmly react to stress with clarity is a wonderful skill to develop. Mega performers such as Tony Robbins have been known to plunge daily into their deep ice baths to begin their days. Dr David Sinclair, a leader in the age reversal revolution has an ice bath daily and says:
Studies have shown that deliberate cold exposure causes a significant release of neurochemicals (epinephrine /adrenaline and norepinephrine/noradrealine) into our brains and bodies that increase our alertness and agitation, triggering a response that makes us feel the need to move around or be vocal during the experience. I know personally I wanted to squeal when first tried cold therapy and had to concentrate on breathing. Deliberate cold exposure causes the neurochemical levels to stay elevated for a period after, the continual effect after the exposure being an increased level of energy and focus. This can then hopefully have a wonderful flow on effect to activities for the rest of your day both mentally and physically.
Cold exposure is known to encourage production of dopamine, an important chemical released in the brain that helps make you feel good. Dopamine is responsible for allowing you to feel pleasure, satisfaction and motivation. When you feel the surge of euphoria that you have achieved a goal, it’s because you have a surge of dopamine in your brain. It is powerful in helping with focus, productivity, mood and maintaining your attention span. Teenagers of any age, also receive it and crave it more whilst scrolling through their insta feed or tik tok, but that’s not a topic for now. We have read that even brief amounts of cold exposure can result in significant, long lasting elevations of mood, focus, productivity and energy.
Research has found that cold exposure can be an immensely effective tool for recovery post high-intensity exercise or endurance activities in some instances. Benefits have been noticed with respect to muscle strengthening, perception of recovery, and decreasing muscle soreness. Consult your health professional regarding your particular situation, as it has been shown to have limitations if undergone too close to training.
My first ice bath journey – Melissa Domiati
I sat at the edge of the tub, perched precariously, somewhat nervously, like a small child about
to commence swimming lessons. Yet this time the pool is small and I am not. I do like to
challenge myself and although this was no Arctic exploration, it was a different experience
nevertheless. As I sat there, I felt an anticipatory wave of disparate emotions wash over me,
even before a drop of water touched my bare skin.
Breathing in for five, breathing out for five.
A trickle of trepidation appeared as I listened to the soothing music piped through the sound
system. I recognised the song as one that I listened to whilst learning to ski. That was a good
sign. I tackled that in my twenties, I can do this easily thirty years on. Surely I can?
Apprehension was soon replaced with a healthy splash of curiosity. How cold could it really be?
I have made many a snowman and that was fun. This isn’t even frozen. It’s a fancy bathtub that
pipes it out at 5 degrees. It is just water, it can’t hurt.
I have read articles and listened to podcasts spouting all the benefits. Personally, I do feel great
after a cold shower or a dip in the cool ocean. I recalled that research has proven that
challenging oneself physically and mentally, to voluntarily dive into things that placed you out of
your comfort zone, is excellent for longevity. And I do wish to live long and live well.
Breathing in, breathing out.
It is for the most part about retaining a sense of calm. Challenging the body, breathing through
self imposed adversity, devoid of stress is a marvellous life skill. I was keen to meet this
meditative milestone.
Counting five breaths in
Counting five breaths out.
I can do this.
Actually I want to do this.
I chose to do this…
I chose to immerse my body in ice-cold water…
…it’s just three minutes of my life …
My darling goes in before me, I feel his warmth leave my side. I don’t watch, I keep my eyes
closed to allow him the privacy of his own ice bath journey.
Breathing in, breathing out.
It’s a small room, so I hear the countdown, her voice calmly stating
“Thirty seconds done”.
I can hear his breath, but it’s surprisingly not laboured, no great exclamation of shock as he
adjusts to the water. He retains his calm demeanour behind me, or so it seems from my seat on
the wooden bench, wrapped in my white towelling robe, slightly scratching my skin.
“One minute, halfway there, you are doing so well”.
He is, I am proud of him. I wonder if I will be able to cope, I find the cold shower achievable but
this will be a chilly five degrees.
Breathing in, breathing out.
“Two minutes complete, relax your breathing”.
“Twenty seconds left”.
Breathing in, breathing out.
“You have done it. Well done”.
That was the shortest 3 mins I could remember.
My turn next.
He doesn’t rush, doesn’t jump out quickly. Allows himself to experience the sensation of
extreme cold a little longer. Then climbs out.
He doesn’t rush for the warm towel.
Breathing in, breathing out.
“Well done”, I say softly as I plant a small kiss upon his brow.
He’s warm, I thought maybe he would feel colder..
Back to myself. Focus. You can do this.
I concentrate on my breathing as I climb to the edge of the tub.
I think to myself how white it is. Clean sterile.
Cold.
Shiny almost.
Like snow, yet the water itself is crystal clear.
I see the silver jets pumping the cold water through.
Breathe in for five. Out for five.
You can do this. It’s just three minutes.
A moment of doubt hits me like a cold burst of wind down the terrace.
Glacial.
He did it so well. He does everything well, one of the many reasons I love him.
Surely I can do this. If I can’t it doesn’t matter. I can do this.
Just three minutes.
I place my foot in. Somehow one at a time. I dip one, the other dutifully follows. Too late to turn
back now.
I lower my body into the bathtub quickly, before I can change my mind.
The sharp contrast of above the water and below the water is deafening. The music appeared to
have stopped.
I couldn’t hear, smell, or breathe as all my senses were momentarily frozen.
My entire attention was acutely focused on my feet, my thighs hard like ice and my toes were
icicles dangling at the end of my feet yet they felt strangely detached.
Frigid.
The blast of ice cold on the lower half of my body rendered me incapable of movement.
Maybe I cannot do this.
Bitter.
Breathe in for five, out for five.
Listen to the music I tell myself.
The track has changed, but as I start to breathe I can make out the tune.
Glacial
Water drowns my thoughts.
My mind races, I am unaware of anyone else in the room.
My thighs burn with cold
Is that even possible?
“Thirty seconds done
You are doing so well”.
I hear a voice as if from another room.
I actually don’t think I am.
I need to get out.
Why am I doing this?
Maybe I am hurting myself?
Bleak.
My legs might snap
There is a barrier you have to get past I think
I think I am in it.
Breathing in, breathing out.
One minute done.
I remember they said after the first minute it gets easier.
Crisp.
Actually my legs are not hurting so much so I get bolder, begin to wiggle my toes as if to warm
them, yet it has the exact opposite effect.
I move my feet, feel a renewed rush of cold sensations. As if in slow motion, I Iower myself
further into the cavern of ice.
I embrace the chill.
I feel the cool elixir slide up my neck.
Relief washes over me as I realise that these sensations are real and I enjoy the fact that I am
alive. Present.
The pain turns almost to enjoyment as she states; “Halfway there. You are doing so well”.
Breathing in, breathing out.
“Two mins done. You are almost there”.
Cool.
The time goes quickly now.
My body, although frozen into a state it has not been in before, is handling it well.
The word rejuvenation enters my mind as I hear “20 seconds left”, quickly followed by “Well
done, three minutes complete”.
Time is a construct; it has no order at this moment.
I don’t rush out. I climb out confidently. Happy.
While writing this I can feel my body readjusting. Waves of temperature an hour later. Warm.
Cold. I feel my veins as vessels inside me, a pathway of sensations, a network of rivers of sorts.
I feel somewhat lighter. A sense of achievement. I have heard of groups of people jumping in
boldly together in a communal bath pushing in and out with their whimhoff breaths. I’m glad my
experience wasn’t that.
I like to feel calm.
It is my default state, regardless of what consumes me in daily life.
I feel somewhat rejuvenated.
Still curious.
My brain feels alert.
My first ice bath journey, I am certain it will not be my last. M