mindful mantra | Breathing in Paradise


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According to Wim Hof, effective practice of the Wim Hof Method involves a commitment to both breathwork and cold exposure. While Hof and some more experienced followers of the Wim Hof Method might choose an ice bath or a hike through the snow, these are practices you build up to with proper training—and even then, there are significant risks associated with that kind of exposure.

To practice cold exposure with minimal risk, you can try starting the day with a cold shower. Of course, even this gentler practice takes some getting used to: Start with just fifteen seconds of cold water at the end of your regular shower and work your way up to a minute or more over several weeks. (You can track your progress in the Wim Hof Method app.) It helps to concentrate on taking long, deep breaths to relax your way through it. If this practice seems intimidating, consider starting when the weather is hot and the cold feels more relieving.



1. Promotes fat loss  Cold showers activate brown fat, which generates heat around the body. The increased activity of the “good fat” burns calories to keep the body warm. Research showed that cold temperatures can boost brown fat by 15 times higher than the normal amount.

2. Improves immunity 

A study in England showed that regular cold showers trigger an increase in the metabolic speed rate and amount of white blood cells in the body, which help fight diseases. 

3. Gives better circulation

An improved circulation means better overall cardiovascular health. Good blood flow allows the blood to rush down to organs to stay warm and increase performance.

4. Drains lymphatic system

Cold showers help boost the activity of the lymphatic system, which works to carry out waste from cells. This then reduces the risk of infections.

5. Promotes emotional resilience

A study showed that cold showers can help develop a nervous system that is resilient to stress. The effort alone serves as a small form of oxidative stress, which the body would adapt overtime and teach the brain to prepare for stress. 

6. Lowers stress

As the brain learns how to deal with stressful situations, cold showers could also help cut the levels of uric acid and boost glutathione in the blood, which help reduce stress. 

7. Lowers chances of depression

Cold showers have been found to relieve symptoms of depression by stimulating “the blue spot” on the brain that releases noradrenaline, a chemical which plays a role in alleviating depression.

8. Increases testosterone levels

For men, even a small amount of heat can affect the DNA, RNA and protein synthesis in the testes. One study found that 15 minutes of increased heat in rat testes led to a significant decrease in testosterone. Which then suggested that cold temperatures could reverse the effect. 

9. Improves fertility

Cold showers have been found to boost sperm count and increase fertility. Researchers said that it could also reverse the effects of hot baths that have been considered to be an effective male contraceptive.

In a previous experiment, men who took a half hour of hot bath every other day for three weeks became infertile for six months.

10. Promotes faster muscle recovery

A 2009 study showed that an ice bath after intense training improves circulation and helps remove some lactic acid, which could speed up the body’s recovery. 

11. Enhances skin and hair

The benefits of taking a cold shower not only give better health, but also make people look better. Ice cold water can help reduce the risk of losing too many natural oils on the skin and hair, according to dermatologist Jessica Krant.  

It also helps make the hair appear shiny and strengthens their grip to the scalp. 

12. Ensures better sleep at night

A 10-minute ice bath could help people get incredible sleep at night, according to a book titled “The Four Hour Body.” The book states that taking a cold shower gives an elephant tranquilizer-like effect that will put you straight to bed.

Related video: Taking a Cold Shower Makes You Take Fewer Sick Days Off At Work 


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