Cold Plunge

 

Hey BA!

If you haven’t heard of the Wim Hof Method, he’s all about cold therapy. This can be anywhere from cold showers to whole body cryo therapy. My newest obsession falls somewhere in the middle… a cold plunge! A couple times a week you’ll find Coach James and I just sitting in Boulder Creek for 3-5 minutes. It’s actually quite peaceful with the snow all around and the water rushing. While I find it therapeutic for the mind being in nature, there are also a lot of physical benefits as well. 

Benefits of Cold Therapy

  • Increases metabolism

  • Reduces inflammation/swelling

  • Reduces sore muscles and fatigue

  • Improves sleep

  • Improves focus

  • Improves immune function

I’m sure you’ve seen a ton of athletes hop in ice baths post grueling workouts and with good reason! It has been shown to speed up recovery so you can move on to your next activity feeling refreshed. Not convinced? Check out the Wim Hof site where a ton of research has been done to prove this crazy method! 

Protocol

  1. Grab a buddy or two! Don’t plunge alone.

  2. Before getting in the water, take 30 breaths in and out through your nose. You can also use this guided Wim Hof Breathing video. I recommend keeping a blanket around you during this time to keep you warm.

  3. Time to get in! Set the timer for 1-3 minutes, even a little bit can be very tough at first but you’ll learn to love it :)

  4. While in the water, focus on your breathe! All nasal breathing. 4 counts in, 4 counts hold, 4 counts out.

  5. After set time, dry off, wrap yourself in the blanket, and give a nice yell for fun!

*Once it gets warmer outside, start the plunge with a full dip under! 

Tips

Based on my own trial and error, here’s what I recommend…

  • Get a pair of ice bath socks! Especially during the winter, this will save your toes from being in pain.

  • Keep all layers on while breathing to keep your core warm before getting in the river.

  • While in the water, less is more! Leggings don’t help you stay warmer vs shorts or a swimsuit. If anything, it traps coldness in.

  • Keep your arms or at least your hands outside of the water.

  • Once out, I recommend removing wet clothes as soon as possible and changing into a dry sweatshirt and sweatpants.

  • If the sun is out, take a few minutes to stand outside in the sun!

  • Get coffee or tea after!

If you’ve never experienced cold therapy before, I recommend starting with a cold shower! Simply turn your faucet to cold at the end of your shower for 3-5 minutes and then get out. If you have any pre-existing health conditions or are concerned about how your body will respond please consult your healthcare practitioner before plunging.

 
Park Roberts