Key 3: Harness the Power of Cold
Key Points:
1. Cold therapy has been around for centuries. But, in recent years, researchers have begun to investigate the mechanisms by which cold therapy is beneficial.
2. When we enter cold water, several things occur: we gasp to take in more air, we reduce tissue temperature which impacts blood flow, we activate our sympathetic nervous system & increase noradrenaline, both of which makes us focused and alert, and we increase beta-endorphins in the blood, which promotes euphoria and mitigates stress.
3. You can reap the benefits of the cold in different ways: cold showers, cold baths, and by lowering your thermostat. But, be sure to stay safe when alternating heat with cold or when immersing in a cold bath.
“The cold is a noble force.”
The use of cold therapy has a very long history. Hippocrates, the father of the field of medicine, is said to have prescribed cold baths for his patients to alleviate “lassitude” (physical and mental fatigue). The effects of cold exposure have been of growing interest for researchers and practitioners, although there is still a lot of debate and work needed to really tease out what is going on physiologically when we expose ourselves to cold air and cold water.
The very first thing that happens, especially when we come into contact with cold water, is a rapid cardiorespiratory response to the cooling of the skin that triggers a gasping response and inhalation of 1 to 2 litres of air.
If you manage to actually immerse yourself in the cold water, the next physiological response is a reduction in tissue temperature, which subsequently affects blood flow, cell swelling, and metabolism as well as how fast your nerves can communicate with each other. This is what athletes who sit in cold tubs after training or games are trying to achieve.
Cold water immersion (CWI) is known to activate the sympathetic nervous system, increase the blood level of beta-endorphins, and increase the release of noradrenaline in the synapses of the neurons of the brain. Beta-endorphins are known to produce feelings of euphoria, regulate the reward systems in the brain, and help to diminish activity in areas of the brain related to stress—the same effects produced by running and meditation. Basically, cold water might be able to give you the sensation of a “runner’s high” without the running!
While taking an ice bath might not seem like a practice you want to adopt, a cold shower might be a powerful option for you. Due to the high density of cold receptors in the skin, a cold shower can trigger increased electrical impulses from peripheral nerve endings to the brain, which could result in a number of physiological effects in the body and the brain. This can help with the release of adrenaline, which has been shown to improve concentration, focus, and alertness for hours afterward.
Before you jump in an ice-cold bath or take a cold shower, keep in mind that cold water exposure does not necessarily feel good. Your body can’t really differentiate between cold and pain, so you will perceive the cold as painful. It will, however, make you mentally tough. Once you’ve had an ice-cold shower to start your day everything else just seems easy.
A word of caution: Be careful with cold exposure and alternating between hot and cold temperatures. When you are in cold water and deep breathing, for example, there is a danger that you may blow off your carbon dioxide (which makes the blood vessels in your brain shrink) and pass out. There is also the “cold shock” response that is very dangerous. Be safe and make sure you are not alone when you practise cold-immersion therapy. Also, note that immersion in water under 15°C can cause hypothermia. I’d strongly recommend not spending more than 5 to 10 minutes doing any of the protocols I’ve listed above. Before you try anything, be sure to check with your doctor to make sure that cold immersion is safe for you.
Three Cold-Immersion Protocols to Help You Improve Focus
Cold water exposure is a great opportunity to work on your ability to control your attention and focus. While you are exposed to cold water, breathe slowly. Concentrate on the moment. Over time this will get easier and easier. Here are a few strategies to get you started:
Take a cold bath. If you want to go all in on cold-water immersion, you can install a cold tub in your home. Or you can just take a bath with cold water and some ice. You only need to do it once or twice a week to reap the rewards. Try 5 minutes in cold (10°C) water followed by 5 minutes in air (that is, step out of the bath for a bit), and then repeat the cycle a second time.
Finish your morning shower with a short blast of cold water. Cold-water exposure is a great way to supercharge your morning. It can have an effect with as little as 20 or 30 seconds of exposure, so you can simply finish off your morning shower with a jolt of water as cold as you can tolerate. Over time, you can build up to less time in warm water and more time in the cold shower.
Set the thermostat. It’s not just cold water that you can leverage. A work environment that is too hot or too cold can impact your attention and focus. Research from Cornell University found that people are most productive and make the fewest errors in temperatures between 20° and 25°C. A similar study by scientists in Finland suggested that the magic temperature for working on mental tasks is 22°C degrees. Check your room temperature and make adjustments, if you can.
Today’s Call to Action: Try a cold shower!
A cold shower is the easiest way to test out the Power of Cold. The next time you take a shower, turn the temperature to cold for the last 30 seconds. You’ll be surprised by how good you feel after! Try that out a few times. If you feel energized after, maybe try to gradually increase the cold water time. Enjoy!
Today’s Bonus Video
Check out this TED Talk on cold shower therapy and what it can do for your mind.
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