Cold therapy is a practice backed by many traditions as well as evidence based science. It goes hand in hand with heat therapy to help reduce pain and inflammation in your body (see my blog post about that here), plus other benefits detailed below. Learn tips to get started as well as some important Do's and Dont's.
Maybe your doctor has told you to put a cold pack on an injury or sore muscles––that's because it's a great way to decrease inflammation in your soft tissues and joints. It also improves circulation as the body works to warm itself promoting better oxygen and nutrient delivery to tissues and aiding in recovery.
Cold therapy also increases your nervous system's resilience to stress by toning the autonomic nervous system. It strengthens the body's stress response by simulating an intense situation that releases hormones like adrenaline and noradrenaline, giving the body a healthy dose of stimulation and ability to respond more effectively to stressors. Cold exposure also improves mood by prompting the release of endorphins, the body's natural feel-good chemicals, contributing to a sense of happiness and well-being.
If you are using heat therapy as part of your wellness routine, following with a cold shower or bath can not only feel great, but it can help to clean and close the pores of your skin after being opened up by the heat.
Tips
Start warm and get gradually colder––when you're first getting started the cold can be intimidating! You can start with warm water and gradually make it colder to avoid too much intensity in your experience––although some people love the intensity––it can be a love / hate thing! Also, when the water hits the neck or above it is much more intense so keep that in mind if you're trying to mitigate intensity.
Do as cold as you can for as long as you can––The longer the cold exposure the more you soak in the benefits listed above, but remember you can take your time to get used to it and build up to longer periods over time. You can also alternate between cold and warm without losing any of the benefits of the cold.
Use the intensity to facilitate somatic release––life is hard and cold therapy can be hard too, but it can also help you to release pent up energy or emotions by allowing yourself to feel those intense sensations. Make some noise by vocalizing (hum, sing, sigh, or yell––if you're not going to cause alarm), trill your lips or breathe loudly to help release tension and emotional energy. If you can't make noise or don't feel comfortable, make some crazy faces! Facial expression is shown to affect your nervous system, neurotransmitter release and mood.
Try breathwork, but NOT Wim Hof (Hyperventilation)––the breath can help leverage your nervous system reset even more while increasing adrenaline release to help quiet the mind and mitigate the intensity of your experience. Wim Hof is notoriously paired with cold exposure but it has been shown to have dangerous side effects, with known deaths and possible permanent brain damage (see my blog post on dangerous breathwork for more info). You can get the same benefits of Wim Hof without the dangers by practicing Breath of Fire, Lions Breath or Breath Holds.
Bring a Peppermint / Eucalyptus towel––Cold therapy can be a game of keeping your mind occupied from the intense sensations while you reap benefits, and stimulating the senses with a refreshing essential oil infused towel can not only help to open up the airways for breathwork but quiet the mind with a nice scented distraction.
All information provided here is for educational purposes only. Avoid heat therapy if you have health conditions that may be exacerbated by heat. Always ask your doctor before beginning a new health practice.
