Embracing the Cold: How a Daily Cold Shower Can Help You Lead with Resilience

As leaders, we are constantly faced with challenges and stressors that can test our resilience and resolve. While it may be tempting to avoid these challenges, the reality is that they are an inevitable part of life, and the more we can learn to confront them head on, the stronger we will become.

One of the most powerful ways to build resilience and adaptability is through cold exposure. Deliberate cold exposure is an opportunity to stress our body on purpose, with the goal to learn to maintain mental clarity and calm while our body is in a state of stress.

There is currently more mainstream awareness and scientific evidence about this crazy but ancient practice than ever before. Wim Hof has become more of a household name as he's captivated the interest of ordinary people as well as the research community as he's completed seemingly impossible feats, as well as trained others to do the same. His Wim Hof Method is what initially introduced me to the cold.

There are commercial products available on the market from companies like Plunge and BlueCube to have a readily available ice bath at your home. Even Thor (AKA Chris Hemsworth) gets onboard with cold exposure in his Disney+ Series, Limitless .

Every time I mention this strange habit that I've adopted over the past couple years, I consistently get reactions that are blend of intrigue and confusion.

By exposing ourselves to cold temperatures, we can train our bodies and minds to better handle stress and discomfort. This can be particularly beneficial for leaders, who often face high levels of pressure and need to be able to remain calm and focused under difficult circumstances.

For a deep dive into the science of the cold, Andrew Huberman, discusses the immense benefits in this episode of his podcast.

This is a fairly new area of study, but research is starting to show some incredible benefits of cold exposure, even influencing the release of hormones that relate to alertness and mood. According to Huberman, "Deliberate cold exposure can be used to cause increases in catecholamines (including dopamine, adrenaline, and noradrenaline) in ways that can improve your levels of attention and your mood." In fact, in a study published in the European Journal of Applied Physiology , cold exposure led to an increase of noradrenaline by 530% and dopamine by 250%.

After nearly 2 years of weekly practice, here are a few key benefits that I have noticed:

• Improved mood: Cold exposure has helped with my mood and to help manage feelings of anxiety and stress. Between the demands of startup life and family life, my practice has helped me deal better with high levels of pressure, to stay positive under stressful conditions, and overall motivation.??
• Increased focus: Cold exposure has helped improve my focus and concentration, making it easier to stay on task and handle multiple demands.
• Improved sleep: On days I plunge, I have an easier time falling asleep and overall better sleep quality. One note: doing it too close to bed time can disrupt sleep, so try to time it at least 3-4 hours before bedtime.
• Improved mindset: Cold exposure can improve our willingness to face adversity, and simply the act of confronting a challenge can build resilience to deal with other stressors in life.

By incorporating it into your daily routine, you can build the strength and mental fortitude necessary to handle whatever challenges come your way.

How to Incorporate Cold Into Your Routine

• How to start? You don't need to jump in a bucket of ice to get some of the benefits. It’s as simple as ending your daily shower with cold water. Turn off the hot water and embrace the cold. Aim initially for 30 seconds and work up to 3+ minutes over time. Your natural response will be to gasp, tense your body, and pull away. But if you can relax your muscles, focus on slowing down your breath (paying particular attention to slow exhalations), and accept the temporary discomfort, you will eventually find the experience to be enjoyable and even peaceful.?
• How to level up? Cold water immersion up to the neck is the most effective option. There isn't a perfect temperature, although it's generally recommended to target water under 60 degrees fahrenheit. That said, you'll get benefits from any water that subjectively "uncomfortably cold" to enter. You can use a natural body of water (e.g. lake, pool or ocean) if you have one accessible. You can also fill up a bathtub or inflatable tub from Amazon, and pour in ice or frozen water bottles to bring the temperature down. It takes around 30 pounds of ice or more to get to the desired temperature. For those curious about Cryotherapy chambers, water is a much better conductor of cold than air and is a lot cheaper. However cryotherapy is a fine option if that’s something you want to do on a regular basis.
• Feeling committed? Once you become a regular with your ice baths, there are some great options of cold plunges to help make this a daily routine. I use the Plunge . There are also plenty of DIY budget-friendly options repurposing a chest freezer.

While I largely dread the first moments of entering freezing water, I always walk away feeling fantastic after 2-5 minutes of cold exposure. I find it meditative, therapeutic, and incredibly beneficial for multiple aspects of my physical and mental health.

Overall, cold exposure is a powerful tool that can help you lead with resilience and adaptability.?

Have you tried cold exposure? Let me know about your experience.

Note: Please consult a physician if you have any preexisting conditions, as there are some contraindications against cold exposure.