Brain Freeze by Choice? Why Cold Plunges Are So Hot
To maximize the benefits, pay attention to your breathing
Did you know that the secret to boosting your resilience, energy, and overall wellness might be hiding in your shower?
If your shoulders stiffened as if I’d just said “closet monster”, put ‘em back down...
What I’m talking about is cold water therapy. 🧊
Now, before you run for the hills (or just a cozy blanket), hear me out. This isn’t about torturing yourself with icy showers just for bragging rights.
Nope, this is all about pairing cold exposure with breathwork to unlock some serious physical and mental health benefits.
Willingly Freeze? Why Would You Do That?
If you think a cold water plunge sounds like something out of a horror movie, you’re not alone.
But cold water therapy acts as a natural reset for your system, kicking things into high gear. It’s an easy-to-do and super effective way to:
Turbocharge your immune system (hello, fewer sick days!)
Get your blood pumping like nobody's business
Blast away mental fog and boost your mood (as good as coffee, I swear)
Speed up recovery if you're hitting the gym hard
So the benefits are worth it… but that first cold shock can feel intense.
I’ve got something to help.
Breathwork: The MVP of Cold Water Therapy
If you’ve been following along with the breathing techniques I’ve shared with you here week after week, guess what?
They’re not just for stressful Zoom calls or sleepless nights.
When paired with cold water exposure, breathwork becomes your secret weapon to managing the temperature and staying in control of your body’s stress response.
Here’s why it works:
1. It keeps you calm in times of chaos. Your body’s natural reaction to cold is to freak out. But with controlled breathing, you activate your parasympathetic nervous system, keeping you calm and in control even when you’re physically under duress.
2. It trains your brain. By focusing on your breath, you’re teaching your mind to stay composed under pressure, making you a mental powerhouse not just in the cold, but in high-stakes meetings and in the face of everyday stressors.
3. It helps you stay healthy. Breathwork during cold exposure can help decrease inflammation, which is contributor to pretty much every medical problem ever. Seriously. Uncontrolled inflammation is the root of all evil and probably a huge factor in all the world’s major wars.
4. It makes your body more efficient, helping you breathe easier in colder environments when you encounter them in real life.
Your Cold Water Therapy Game Plan
Ready to dip a toe in?? Here’s how to ease into cold water therapy without turning into an ice cube:
1. Think small. Begin with 15 seconds of cold water at the end of your warm shower, adding 15 seconds every week or two. Aim to eventually build up to 2-3 minutes. Yes, that’s it. You don’t need to spend a lot of time freezing your lil’ tushy off to benefit.
2. Breathe through it. Start taking full belly breaths before switching to cold water. As the chill hits, keep breathing—slow, steady, and through your nose.
3. Use your favorite paced breathing technique. Are you into box breathing? Resonant breathing? Use a method you like to help you stay centered.
4. Visualize. Imagine sending heat to your core to help warm up your entire body as you face the cold.
5. Consistency beats intensity. Aim for a cold finish to your shower at least 3-4 times a week.
6. Challenge yourself. If you really want to step up your game, hold your breath at the bottom of an exhale while standing under the cold water. This builds up your stress tolerance and helps your body adapt faster.
Ready to Try It?
Your mission, should you choose to accept it, is to add just 15 seconds of cold at the end of your shower every day for the next week. Pair it with deep, controlled breathing, and see how you feel afterward! Think about your mood, energy, and focus compared to “the usual”—I bet you’ll notice a difference.
Last Gasp
“It's really important to not be afraid of failure and to push yourself to try things and jump in the cold water.”
~ Juergen Teller
This Has Nothing to Do With Breathing
Some of you know I love marketing almost as much as I love breathing.
Well, maybe there would be a few things between them on a grand “List of Things Candice Loves”. But still, it’s pretty high up there.
So I’m excited to be teaching next week as part of my friend Dr. Theresa Pantanella’s live Meta Momentum Method Challenge.
If you run Facebook ads and would like to make them more profitable (ummm, who wouldn’t?), then you’re not gonna want to miss this free challenge which starts on Monday.