Heatwise Explores: Cold Therapy

As devoted lovers of the shvitz and, to be honest, anything hot in general (we are looking at you hot sauce, hot temps and steaming hot coffee) you may be surprised to find us writing about the benefits of doing ANYTHING in the cold; yet, here we are, because as it turns out cold therapy can be a real difference maker for your wellness practice.

What is Cold Therapy?

Cold therapy exposes your body to a cold environment for a limited period of time, generally in water that’s around 59°F. There are many methods of cold therapy including ice baths, taking a cold shower, cryotherapy, swimming in cold waters (and of course The Polar Plunge).

What are The Reported Benefits:

• Improving sleep quality
• Reducing inflammation
• Improving mood
• Increasing the immune system
• Reducing muscle swelling and soreness

Who’s Talking About it?

The real question is, who isn’t? If you missed the Netflix goop Lab series, you missed an entire episode on The Wim Hof Method. In it, we learn about Wim Hof’s three part Method that includes meditation, cold exposure and breathing techniques. Hof claims that this three part combination will help “increase energy, improve sleep, reduce stress levels, increase willpower and improve your immune system”.

What’s Cryotherapy?

Cryotherapy generally involves standing in a Cryo chamber for 3-5 minutes. Today there are also cryo-facials, and cryotherapy wands that focus on specific body parts. Interested in learning more? Check out our friends at Finish Line Physical Therapy and book a session.

How Can You Practice at Home?

First and foremost check with your healthcare provider to make sure that practicing any form of cold or cold water therapy is appropriate for you. When given the all-clear try these on for size:

Cold Shower Exposure:

1. Choose your cold-water “hype” song and have it cued up before you hop in
2. Start the shower (may we recommend lukewarm water to start)
3. Slowly lower the temperature of the shower, trying to reach 1-2 minutes (after practice you will be able to safely extend the amount of time you are in the cold)
4. Step out, dry off and enjoy the benefits of your practice

Cold Bath:  (perfect for post-workout or Heatwise shvitz sessions)

1. Fill your bathtub with cool to cold water
2. Add as much ice as you can get your hands on (time to buy some extra ice trays)
3. Your goal is to get your tub to about 50-60°F
4. Pop on your “hype” playlist
5. Carefully submerge your body into the cold bathtub, (slowly build up tolerance but never exceeding 15 mins)
6. Step out, dry off and enjoy the benefits of your practice

Don’t worry, when you’ve had enough of the cold, we’ll be here to heat things back up with Livestream, VOD, and Outdoor classes (coming this Spring).

‍