Welcome to the Ice Age
It’s fascinating how trends in health and wellness often resurface, sometimes with new packaging or marketing, but often rooted in ancient practices or wisdom. Cold exposure has indeed been advocated for centuries in various forms, from traditional practices in certain cultures to modern interpretations like the Wim Hof Method.
Wim Hof’s work has certainly brought the benefits of cold exposure and breathwork practices such as Tummo breathing into our western society. This mainstream awareness is showcasing the holistic potential to improve one’s wholebeing. It’s not just about enduring discomfort, but rather tapping into the body’s innate abilities to adapt and thrive in challenging conditions. With awareness comes science. Thus, the tangible data about cold exposure benefits have circulated the media. With science to back up this icy trend, comes curiosity in participating in such an uncomfortable task.
Yet for me, science only goes so far. I wanted to go beyond the physiological benefits like improved circulation, immune function, mental resilience and focus. My personal Ice Age journey has led me to find capacity and strength within all aspects of self.
My Snowy Story
About a year ago, I began to notice this frosty surge that was taking action on our society’s overall health. Similar to The Barefoot Boom, FUNctional Fitness, and The Breathwork Blast Off, The Ice Age was becoming our next cold commodity. As the concept of cold exposure has peaked to an all time high on the biohacking toolbox list, so did my curiosity to explore and experiment.
From a personal perspective, I used to be anti-cold towards everything. I would have been one of the last individuals you would have expected to submerge my entire body into a pool of sub 50 degrees of H2O (sometimes sub 40). However, like many of my recent endeavors, I had a universal call to join the revolution. Due to my brain being in a constant state of neuroplasticity (thanks to psychedelics), I was a sponge to taking in new ways of thinking and being. Other than my social media algorithm, I had a download (aka spiritual idea) during one of my meditations that I needed to surrender to the cold, and experience a new form of wisdom. This led me to experimenting with cold exposure in April 2023. Now one year later, it has become a daily ritual for me to partake in plunges, but for reasons most may find non-traditional.
With continuing development in science and research to the potential benefits of cold exposure, it is important to note that there are protocols that we have certainty to. This includes increase of neurotransmitter activity (EX: dopamine), increased recovery from muscular damage via exercise, and other physiological improvements. There is also research that provides efficient, safe and effective dosing of cold for all of the right benefits, as well as potential risks and adverse reactions that I will explain later in this article.
With all of the science presented, I am here to acknowledge that the biological and physiological markers are simply a bonus to the true potential of cold exposure. The magic of the Ice Age surpasses the physical realm of existence. It is a gateway into a new way of thinking and being. It becomes less about science, and more about the collective consciousness of all life.
Transcending through Commonality
Within spiritual communities, there is a “spirit” that we are all one in the same. Although we each live our own unique human experience, we are forever bonded by an energy and life force that makes us much more alike than we think. This goes far past our genetic makeup, and into other dimensions of being.
Other dimensions of being? As this may have you scratching your head, the true concept of oneness, which I will refer to as “unity consciousness,” is the openness to that we are all connected by a universal energy, source, god, etc. This simple acknowledgement brings us into a higher dimension of being, where we no longer perceive ourselves as a physical body/material and transcend our abilities as a spirit/soul.
This itself is still a tricky thought, and may not even make sense until you start to remove the “blinders” from your personal perspectives. Yes, there are cheat codes to becoming fully immersed in this experience by altering your state of consciousness using various plant medicines. However, some of you may already be opening yourself to this dimension by expanding your awareness in other ways! One practical example could be putting yourself into a CrossFit community that expands your way of perceiving physical movement. More so, you become connected to a community of people by suffering, sweating and finding commonality with each other. For the purposes of this article, another way you can transcend your consciousness is by exposing yourself to uncomfortable conditions of the cold.
How to “Wake Up” Through Cold Exposure
I just went on a tangent about some spiritual “woo woo” weird talk. The fact of the matter is that I have known, felt, and personally experienced (continuously experiencing) unity consciousness. If none of this makes sense, all I can say is that once we transcend ourselves into this state of being, our life as we know it will change for the better. You will find more love, purpose, and a deep connection within self, others, and all life. Until then, you can start by “waking up” and learn to experience this truth for yourself.
When you expose yourself to cold, your body literally wakes up to the alarm of the tundra. At first, your central nervous system goes through a shock or a fight or flight response. This process in itself is the frosty tip of the iceberg that provides you the opportunity to respond. I like to say, “The way you react to the cold, is the way you react to life.” Yes, the cold is uncomfortable, but you have the free will and choice to avoid or make an adaptation. Once you learn to surrender to the experience and connect to your breath, you will notice an immediate shift in your state of being. You begin to accept your circumstance, you let go of your stresses and fears, and you take one more step to becoming the best version of yourself. Sooner than you know, three minutes is up, and your brain has now opened new networks to expand your consciousness.
This process is what I am referring to as the true magic to cold exposure. The new heightened state of awareness provides you an opportunity to remove those “blinders” just a little further outward towards the end goal of our greater purpose in life, which is to transcend to this idea of unity consciousness. Yes, we can attribute scientific perspectives to your physiological changes that make us happier, loving and more connected individuals through cold exposure. However, higher dimension of consciousness have no measurement. It can only be experienced, just like our ancient ancestors did.
Tips and Tricks for Your Cold Journey
As your Fittest Shaman, I will leave you curious about this general concept of unity consciousness. Like I said, you have to take the plunge for yourself and try. Just like how I teach for your physical fitness journey, this takes time, practice and consistency. One thing I can promise is that you deserve to become your best self. If you get frosty once in a while (via the cold), you may notice profound shifts in your life as a whole. With that being said, here are all the tips and tricks you need to know to begin your cold journey:
- General Flow/Logistics: First, you don’t need to invest into an expensive piece of plunging equipment. You can start with cold showers OR fill your bath tub! Ideally, you find a way to expose your whole body to cold water. If interested, you can make a small step by purchasing a pod prototype that is low in cost and equally effective!
- Coaches Note: If purchasing a pod, you will need to invest into changing the water temperature via having ice access or a cooling machine.
- Ideal Time: Research notes the first thing in the morning is best. I prefer in the morning, after my CrossFit MFP workout. I have also plunged throughout various times of the day. What is important is that you get cold, regardless of time of day!
- Time and Temp: If a newbie, 2:00 of exposure is a great goal! Ideally, an average of 3-5 minutes is plenty to receive the awakening benefits. Remember, some time is better than none! As for temperature, research is showing 50 degrees is the ideal temperature to start. Personally, I prefer the 40-45 degree range.
- Coaches Note: Showers are a great option to start because you can progressively cool down the temperature VS diving right into blizzard!
- Hazard Alert: Exceeding 5 Minutes, in a temperature less than 40 degrees can have adverse effects for a majority of the population
- Minute 1: No matter how experienced one is with cold exposure, we always know that initial plunge is going to create a reactive response. One thing that can assist your mental process is to reassure yourself that you will begin to adapt after the first minute.
- Dive In: Quickly immersing yourself is the only way! If you want to do a slow freeze by doing one body part at a time, you are just avoiding the outcome! Less dancing around, more diving in!
- Coaches Note: This is where we play the game of Acceptance and Surrender. Are you willing to dive in and embrace the healing that can occur?
- Your Breath Nose Best: Integrating breathwork into the plunging experience will not only enhance your benefits, but allow you to tap into more infinite possibilities. First, develop a mindfulness practice toward your breath. Notice how you breathe when you are exposed to cold. Do you immediately lose control, or panic? What if part of this response is your “fears” and “anxieties” that are stuck into your nervous system? So how can you come back to using your most vital tool that can make or break to a successful plunge?
- Coaches Note: If a newbie, I recommend you practice a form of breathwork that mimics your initial response during the first minute. You take rapid inhales and exhales through the nose until you begin to feel an adaptation. Then, you begin to lengthen the inhales and exhales as you adapt during the second minute. Finally, progress to long breath holds to enhance your parasympathetic response during the third minute. Once you become experienced with cold exposure, you will notice a bypass of the panic response, and be able to go into a more controlled form of breathwork.
- Mantras: Plunging is a mental game. Due to the discomfort, you immediately go into negative thought patterns. My suggestion is to simply counteract the negative thought with a positive. This act itself assists with the process of awakening towards a higher consciousness. Remember, your thoughts are a legitimate form of energy that manifest as a communication to the universe. This means that positive thoughts will attract a positive response from the universe!
- Coaches Notes: During the beginning phases of the plunge, I express gratitude for the discomfort. I open my eyes to the nature around me and realize how wonderful life is. Once I am into a groove, I repeat the a personal mantra, “I am love, I am joy, I am the light that attract others to do the same”
- Warming Back Up: There may be instances that the cold sensations prolong the initial plunge. Having a process to naturally warm up could be beneficial to improve circulation, and avoid the post plunge shivers. Personally, I have a tendency to shiver especially if I am plunging when it is already cold outside. Shivering does not mean you did anything wrong, It just means that you did the work!
- Coaches Notes: Here are simple and effective ways to get the blood flowing.
- Warm-Fluids: I use my “Shaman’s Brew”
- Movement: Go for a Walk, Jumping Jacks
- Sun: Summertime is best for plunging. Expose yourself directly to the Sun to receive double benefits!
- Sauna/Steam: The contrast method of heat is effective and allows me to incorporate my meditation practices. The Sauna Pods are effective and cheap!
- Coaches Notes: Here are simple and effective ways to get the blood flowing.
- Grounding: I find that having a grounding practice can maximize the benefits of expanding your consciousness. Even if just for five minutes, exercises such as meditating, journaling, breathwork, and yoga are all great options!
- Coaches Notes: I always notice that I can ease into my meditations more efficiently after cold exposure. This is also a great opportunity to incorporate breathwork practice!
- The Prescription: The only excuse to not expose yourself to cold is to resist it. Practically, there is minimal set up or time needed to perform the task. If you are curious to freeze, then you can begin a microdosing protocol to the medicine. This will allow you to become more aware of the benefits, especially on days you do not partake. Here are some suggestions:
- One week ON, One week OFF
- Two days ON, 1 day Off
- Alternate one day ON and OFF
- Commit and extended period of time (2-3 Months), then discontinue for an extended period of time (2-4 weeks)
#GiftsForGrowth: The Plunge of Life
Since my acknowledgement of the Ice Age, I have found my calling to the cold. It has become one of my greatest teachers, expanding my consciousness across all realms of existence. My commitment to cold exposure has transcended mere physical practice; it has become a profound journey of self-discovery and growth.
Through the cold, I’ve learned that the way you react to discomfort and challenge mirrors how you navigate life. Embracing the cold teaches resilience, presence, and the ability to find calm within chaos. It’s a practice that goes beyond the surface, delving into the depths of our potential.
So, take the plunge. Embrace the cold and let it awaken a deeper understanding of yourself. In the icy embrace, discover the strength, clarity, and consciousness that can transform not only your health but your entire being. The journey may be challenging, but the rewards are profound. Welcome to the Ice Age—your gateway to a richer, more awakened life.
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