Happy Thanksgiving! Today, I'm excited to share a glimpse into my daily ritual that involves something seemingly extreme but incredibly transformative – the ice bath. In this article, we'll explore the benefits of this practice and how intentional breathwork can play a pivotal role in mastering it.
Why the Ice Bath?
While numerous articles dive into the benefits of an ice bath, I incorporate this icy challenge into my daily routine for three profound reasons:
It makes me feel good.
It forces me out of my comfort zone, revealing avoidance patterns.
It enables me to CONTROL my response to stress, fostering calmness under pressure and presence to access creativity and flow.
Controlling the Sympathetic Stress Response
In a previous podcast with Dave Wood- a world renowned stress mitigation expert, we dove into the concept of pattern recognition in our brains. The shock of cold water serves as a noxious stressor, triggering our sympathetic fight, flight, or freeze response – quite literally in this case. This mirrors the same sympathetic state I encounter before a wrestling match, public speaking engagement, hockey shootout, or any other high pressure situation.
The key is intentional exposure. By subjecting myself to the ice bath regularly, I intentionally put my body in a sympathetic state. This deliberate practice allows me to control my response rather than react impulsively in stressful situations. It's a systematic training of my nervous system to stay calm under pressure.
Staying Present with the Breath
The ice bath also serves as a powerful tool for cultivating presence. As the timer ticks away, it's easy for the mind to wander to thoughts like "How much time is left?" Here's where breathwork becomes crucial.
To fully stay present, I focus on controlling my breath. For beginners, cold exposure often induces short, fast, and shallow breaths, typically through the mouth. The initial goal is to shift to nasal breathing, slowing down the breath with extended exhales. Ideally, I aim for a 30-second inhale followed by a slow, extended exhale of 10-15 seconds.
During this process, I consciously release tension, especially in areas like the hands and neck. Whenever the urge to escape the icy plunge surfaces, redirecting my focus to the breath brings me back to the present. Strangely, the cold seems less biting when my mind is anchored in the here and now.
Applying the Lessons Beyond the Ice Bath
The principles learned in the ice bath extend beyond this chilling experience. Whether it's exercise, sauna sessions, or other challenges, training your response in an upregulated sympathetic state is a valuable skill.
Embrace the discomfort, stay present with your breath, and notice any patterns of distraction or avoidance. By doing so, you not only harness the physical benefits of the ice bath but also cultivate a mindset that can weather any storm with calm resilience.
Watch the accompanying video to witness firsthand the transformative power of intentional breathwork in the ice bath. Stay frosty, my friends! ❄️
ICE ICE BABY