How can a cold shower increase your effectiveness under stress?

Throwing a glass of cold water on the instigator or over our own heads is not what is being implied here.

Wim Hoff, the Ice Man, attained celebrity via setting several cold temperatures records. Things such as summiting Mt. Kilimanjaro in only shorts and shirt, running a full marathon above the arctic circle in only shorts, and standing immersed in ice for well over an hour. Not common practices for anyone. Scientists have validated the processes followed by Mr. Hoff create positive results such as increased resistance to pathogens, and vitality.  

Separate research by Martin Seligman found connections between a person’s sense of control in their environment to their activity levels and resistance to pathogens.

If our sense of control is important, then whatever we can do to improve our control over our lives should give us a greater capacity to deal with stress. At work stress emerges frequently with unexpected changes. The unexpected as well as the pressures coming from outside our control are fundamental characteristics of stressors. Typical reactions to stress are shallower breathing, increased heart rate, narrowed focus, and heighten levels of excitement such as being really irritated. Who of us hasn’t become angry, defensive, or aggressive when presented with an important unexpected change? Some of us have also felt defeated or deflated, or overwhelmed. These reactions are from our primal instincts of hide, fight or flee. All are about self preservation. Let me be clear the stress I am referring to is not literal life or death circumstances, however our bodies go to the same place when there is stress.

How we deal with these surprises and these reactions impacts our decisions and ultimately the outcomes. Best choices require our ability to have a wide focus, access to our logical mind, and our creativeness which is the opposite of those primal responses. Navy Seal training recognizes this and practices decision making under stressful conditions. Their guiding principle is to slow down when under stress and in need of making a thoughtful decision. To do this they focus on their breathing. Forcing long deep breaths deep into their belly with equally slow exhales. Very similar to the breathing encouraged for meditation. The Seals do this because they see pulse rate slowing, their minds expanding beyond the immediate issue, and are able to call upon their experiences to address the issue. They are tricking their body about the imminent threat so their other training and experiences can be utilized.

Knowing the concept and using it are different. We can practice the breathing technique in meditation classes but these conditions typically have a low stress producing quotient. To create the immediate stress of an unexpected change turn the temperature of the water in your shower to cold. For most people the immediate reaction is shocking. Breaths become constrained and shallow, all muscles contract becoming tense or tight, and our focus is only on the cold. Not a lot of capacity to execute a complicated mathematical equation in that moment. If you are willing try this and do your best to force slower and deeper breathing. Try for 15 seconds and then end the session. Try again the next day. What do you notice? Any changes? What happens on the third or fourth day?

I have tried this and worked my way up to 90 seconds. A couple things I noticed is cold was not everywhere but only on the surface of my skin and not that different from the sensation of hot. This experience gives me a sense of control over my body and experience. I have used this in meetings when I notice my tension and constrained breathing. I slow my breath and try to identify the source of my concern and then work to address a solution or response.

So give it a try. Let me know what your experience was in the cold shower and in trying this technique when you are feeling stressed at work. Did it help?