Last autumn I listened on Audible “The Wim Hof Method”. Described as the only definitive book authored by Wim Hof on his powerful method for realizing our physical and spiritual potential.
Wim Hof has a message for each of us: “You can literally do the impossible. You can overcome disease, improve your mental health and physical performance, and even control your physiology so you can thrive in freezing temperatures.”
The Wim Hof Method is about reconnecting us - to ourselves, to others and to nature. Based on 3 pillars which are Cold therapy, Breathing and Commitment
The method claims the benefits of cold showers helps to reduce stress levels, a higher level of alertness, a more robust immune response, an increased willpower and weight loss.
You can find out more about the method and its benefits on The Wim Hof Method website. I highly recommended the book!
This inspired me to do the 20 days cold shower challenge to try and see for myself how this can impact my physical and mental wellbeing.
I am not a cold weather person by any means I prefer beach holidays than hitting the slopes. The only time I have experienced extreme cold was visiting Lapland and Iceland. I've also used cryotherapy whilst training for my marathons and highly recommended it as a recovery treatment after a long run.
The 20 days cold shower challenge
I used the Wim Hof 20-day cold shower challenge. The challenge lasts 4 weeks with 5 days a week cold shower. The duration of the shower was suggested as guide, but encouraged to adapt to your own level, more importantly that you keep gradually increasing the duration bit by bit. You can start with a warm shower if you wished to ease into it. Prime your body with breathing exercises before the cold shower and track your progress.
I decide to do the full 20 days straight with no break and as a bonus on day 21 if I were feeling brave, I would try and go for a dip in the local Derwent lake.
Week 1 – 30 seconds
So, for the first 5 days the aim was to cold shower for 30 secs.
My strategy was to just have my normal hot shower every night before bed and jump into a quick cold shower in the morning. The first morning was a shocker I was not prepared for how cold the shower felt on my skin and body. I ran the shower, so it was cold before jumping in, I went in cautiously, slowly reaching my arm out then my back, then my front and then finally sticking my head under the rain shower head. It was not a pleasant experience at first but once my head was under the shower, I began to focus on just breathing through the 30 seconds which finally passed by successfully. Once I was out the shower I quickly got dressed and grabbed a hot coffee and went straight into my weekly Monday 7am zoom call with our team out in Bali. I was buzzing not sure of it was from the cold shower or the coffee or both!
On day two I was better prepared; I hung my clothes I was going to wear on the hot radiator the night before. Instead of running the cold shower and jumping in I made sure I was under the shower and just turned the cold shower, that way the water just hits your body and there were a few seconds of warm water still in the pipes to give you a little warm up. I found this worked better as you literally go headfirst, and the cold sensation hits you almost straight way and you just keep focusing on breathing and get through the 30 seconds time limit.
Day 3 and 4 went more or less the same. By day 5, I was able to stay in the cold shower for 40 seconds!
After the first 5 days I was feeling more energised in the morning and added more breath work to my morning routine and occasionally if time allowed I joined the live session with Stu @breathpod on his morning IG Lives. He holds this every morning Mon – Fri at 7.30am. A really great way to start your day! Go check him out if you have not already. I attended one of Stuart Sandman’s Breathwork workshop in the Birch last summer. You can find out more on his breathwork and mind work on his website www.bretahpod.me or on Instagram IG @breathpod.
Week 2 – 60 seconds
So, for the next 5 days the aim was to stay in the cold shower for 60 seconds.
I was surprisingly beginning to look forward to my morning showers. Day 6 was a bit harder to get to 60 seconds, but I got there eventually. Day 7 I managed to get to 70 seconds, and I was pleased with myself. I was really beginning to enjoy the mornings and the extra burst of energy it gave me. The next 3 days went without any incidents.
My morning burst of energy was noticeable by my household I was even beginning to get annoying for them. Bear in mind I am in at my sisters since the summer and there is a dog, 2 teenagers home schooling, my mum, my sister and my brother-in-law. They all do not do mornings! And a high energy Auntie Chrissy is not for them first thing in the morning!
Week 3 – 90 seconds
So now for the next 5 days’ time in the cold shower increased to 90 seconds.
To help pass the time I bought myself a nice shower cream so as soon as I got in the shower, I distracted myself by using a shower cream and lathered up and rinsed to get to the 90 seconds. This seemed to work well, the 90 seconds seemed to pass quickly, and I smelt lovely too! By day 13 I managed to stay in the cold shower for 100 seconds, it really felt great and the sense that I was getting there was very satisfying. The next 2 days I stayed with 100 seconds.
Taking the time to breath before you go in really helps calm the mind and once you can control your thoughts you feel more in control of the body and the sensations. I could feel the heat coming off my body once you are in the shower after 60 seconds and mindful each time new parts of your body hits that cold water. The cold tingling sensation afterwards lingers a bit longer now I am in the shower longer its very refreshing and nice. I was beginning to not need the hot coffee after the shower. I was on a natural high.
Week 4 – 120 seconds
For the last 5 days we aim for 120 seconds in the cold shower.
The first time you increase the timing is always the hardest as I think you mentally prepare yourself and the time seems to go much slower. The extra 30 seconds seems to take much longer to complete. The weather was noticeably much colder this week, so the water felt colder too. The next few days I stuck to my now tried and tested routine and stuck to the 120 seconds with good breathwork warm up and mental focus when I was in the cold shower. I finally got to day 20.
The morning energy boost was constant. The bonus was my hair was looking shinier and my skin felt firmer.
Day 21 – Lake Dip
I woke up and jumped in the cold shower and had my breakfast, it was not a nice day. Windy, cloudy and forecast light snow. I had decided I was going to try a quick dip in the local lake and my sister promised to drive me there and back so I would be back quickly for a nice warm shower. I put my Alpkit long sleeve swimsuit on, my paddle board socks and a woolly hat. Threw on some warm outer clothing grabbed my puffer jacket and off we went.
As we drove the 5 mins towards the lake it started to snow lightly, my sister thought I was completely mad going into the lake this time of year. We got to the lake and I just did some quick breathing warm up, then I got out the car and headed towards the edge of the lake and took my outer layers of clothing off. It was very windy I just looked around the snow tip mountains, the hills, the lake and mindfully walked into the lake. Slowly a step at a time taking in every sensation, the wind blowing against the body, the cold icy water hitting my calf and legs once I felt I was ready I just took a deep breath and immersed myself into the lake and stayed still with the water up to my neck. I lasted about 30 seconds before I felt the cold hit me. It was very cold but refreshing and when I slowly raised to come out of the lake, I felt amazingly calm and grateful for the experience.
As soon as I got out of the lake, I quickly took off my swimsuit and put on my clothes on and jumped into the nice warm car with the heated seats. A cold tingling feeling taking over the body which was numbing but also nice and fuzzy at the same time.
As we drove by Ashness Bridge launch there were 2 local ladies in the lake for their daily swim. I thought to myself maybe one day!
As to the Wim Hof method claims of the the benefits of cold showers I have experienced so far reduce stress levels, a higher level of alertness, and an increased in willpower. I have not noticed a more robust immune response, and weight loss.
I have continued with the morning cold showers and hoping to do attempt a few swims in the lake whilst I am still in lockdown here in the Lake District.
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