Expose body and mind to the cold

Over the course of evolution, our bodies have become accustomed to being repeatedly exposed to extremes such as heat, cold and hunger. So a cold shower can help us stay healthy throughout the year. But there is room for improvement. Ever since Wim Hof, a Dutch extreme athlete, and his method of redirecting the body's cold stimuli with targeted breathing techniques and mental focus, ice bathing has also been a topic of discussion here in Central Europe. In Russia and the Scandinavian countries, ice bathing, ice swimming and cold water swimming have always been known and popular.

It is in our nature ...

US investment journalist Scott Carney analyzed and tested ice bathing using the Wim Hof method and came to the following conclusion: "What the Wim Hof method and - more importantly - evolutionary biology show is that constantly changing environmental influences awaken amazing abilities in us. The entire machinery, steeled by millions of years of evolution, is set in motion and our body can adapt extremely well to cold, heat and altitude. You can even consciously raise your body temperature!"

How the body reacts to the cold stimulus ...

In order to keep its core temperature constant, the body reacts to the cold by increasing blood circulation. The basic prerequisite is that you are healthy.

"In principle, ice bathing is not suitable for people with cardiovascular diseases or other organ diseases," explains Prof. Martin Busse, Medical Director of the University Outpatient Sports Medicine Clinic in Leipzig. "In general, the whole thing should be systematically prepared with a sports medicine examination," advises the doctor.

Good for ...

• • • • the activate the nervous system,
      • strengthen the immune system,
      • train the cardiovascular system,
      • Reduce stress,
      • reduceinflammation in the body,
      • sleep better,
      • to boost fat burning,
      • shorten the regeneration time,
      • gain more mental strength and
      • feel better physically overall.

But it doesn't always have to be an ice bath....

Cold showers are also effective. According to Wim Hof himself, he takes a cold shower for three minutes every day after getting up.

Cold weather trainer Sonja Flandorfer, who offers ice swimming and ice bathing near us on Lake Neufeldersee, says that people tend to get sick more when they are exposed to constant temperatures.

Who knows the good feeling of vitality and happiness after a cold shower? My father practiced this for decades and was hardly ever ill - except in the very last years of his life. I can't remember seeing him with a cold or stomach flu. Unfortunately, I can't quite bring myself to imitate him ... .

The Wim Hof method briefly explained ....

The three basic elements of his method are: Breathing, cold therapy and concentration

Breathing

First you need to practise correct, conscious breathing, as this is the foundation for cold therapy. With this breathing technique, controlled hyperventilation leads to an excess of oxygen in the blood, making it more alkaline and causing you to start sweating. you can find detailed instructions here.

"It's about conscious breathing that looks like you're hyperventilating. Then you have to hold your breath with empty lungs. You repeat this over and over again. I learned to hold my breath for three minutes and do 40 push-ups without taking a breath," explains Carney in an interview with Red Bull.

Cold therapy

Only when you can do this exercise easily should you slowly start cold therapy by taking cold showers, first for a few seconds and then for longer and longer periods. If the water temperature is 5 degrees or less, this is called ice bathing. Carney explains: "You can lie down in the snow, take a cold shower or an ice bath. The aim is to suppress the body's automatic response to this cold shock, i.e. shivering. This forces the body to warm up in a different way."

Once the body has become accustomed to it through cold showers, you can try it out in open terrain, for example a lake - preferably in a shallow place - but please always be accompanied. It is important to always pay attention to your own body's signals, writes eisbaden.de.

How long you should stay in the water varies from person to person. "In our ice bathing groups, we always say that you should primarily go according to how your body feels. Of course it's freezing cold and your head immediately says: I can't do it." Nevertheless, sports physician Busse recommends staying in the ice water for about two minutes. "This is usually doable and brings the maximum benefit."

It is also important to get into the cold water on an empty stomach - just as with "normal" swimming.

Concentration

The breathing technique and overcoming the cold stimulus (shivering) can only be achieved with the appropriate concentration. And consistency, because you have to practise it regularly to achieve an effect.

Our pro.earth. conclusion: consciously exposing yourself to the cold is a very effective way to be and stay healthy .... If only it weren't for my inner bastard, who - according to one article - is smaller in summer than in the cold season, I would have done it long ago.... just like the annual fasting cure .... .