LIVING WELL WHEN YOU COMPLIMENT THE HEAT ELEMENT WITH A COLD SHOWER OR JUMP IN THE OCEAN OR A LAKE, THAT’S WHEN YOU WILL FEEL LIKE A MILLION BUCKS.” varying heats and a series of cold pools. Moving the body between contrasting temperatures promoted perspiration and detoxification. Today, contrast bathing has become a pre- and post-ritual at the world’s top spas, inducing a sense of calm, reflection, relaxation, and repose, all the while getting one invigorated, enlivened and energetic. In an era addicted to comfort, the cold component of immersion circuits can often get overlooked. On a blustery winter day, a toasty sauna or steamy hot tub sound way more enticing than an ice bath. But that dunk in the cold is key to maximizing health benefits. “The sauna bathing practice is largely misunderstood in the U.S.,” says Eero Kilpi, the NYC-based president of the North American Sauna Society. “It is a process, and the cold element is essential to the process. When you complement the heat element with a cold shower or jump in the ocean or a lake, that’s when you will feel like a million bucks.” CONTRAST THERAPY Generally speaking, heat is used to soothe and quiet the body, and slow down the activity of our internal organs. Cold is used to stimulate us, increasing internal activity within the body. A growing body of evidence shows that cold exposure revs our metabolism, reduces inflammation and can help with muscle recovery after a strenuous workout. Basketball star LeBron James considers post-game contrast baths his secret recovery weapon. Five minutes in a hot shower followed by five minutes in an ice bath, cycle through three times, and he’s brand new. The heat causes blood vessels to dilate and blood circulation to increase. The cold triggers the blood vessels in our skin to get narrower, reducing blood flow to the surface of our skin to minimize heat loss. Research suggests that alternating between hot and cold water can strengthen the body’s vasculature (veins and arteries) and improve our cardiovascular and lymphatic systems. Additionally, it can help filter out toxins in the body because it stimulates constriction and subsequent relaxation of the blood vessels. This can help to optimize blood flow to the tissues, which may even help to regulate blood pressure. Healthy blood circulation also improves recovery time from intense exercises. When Scandinavians refer to sauna bathing, they don’t just mean a sweat session. Taking a sauna involves alternating between hot and cold. It begins by sweating in a sauna heated upwards of 200 degrees Fahrenheit and is followed by an intensive cooling-down process with ice, cold water, snow, or even fresh air. The positive benefits come from the body’s cooling process. BENEFITS OF BRRRR Some studies have suggested that as the body adapts to the cold element over time, it can help the body to increase tolerance and adapt to stress. And researchers at Virginia Commonwealth University School of Medicine found that short, cold showers may stimulate the brain’s primary source of norepinephrine, which is thought to help mitigate depression. Dutchman Wim Hof, nicknamed the Iceman for his frozen exploits, like running up Mount Everest wearing only shorts, is perhaps the biggest champion of cold exposure as mood booster. The Wim Hof Method, a combination of cold exposure and breathing techniques, has been taught to Navy Seals and mere mortals looking for everything from pain and stress relief. Researchers from major universities have studied Hof and found evidence that his method allows him to control his nervous system, body temperature, and immune response as well as release, at will, mood-boosting chemicals, like opiates, that provide natural pain relief and a sensation like a runner’s high. Hof, who hosts sold-out seminars around the globe, swears he’s no different than you or me. His remarkable ability to swim in a sea of icebergs is not a physiological anomaly, but a testament to his mental strength and willpower, he says. Your body adapts to cold. The first few seconds in an ice bath can feel like being stabbed by needles. Hof’s breathwork techniques help distract the mind from the initial shock of the cold, which jolts the body into fight or flight mode. After a period of time, that initial discomfort turns to a heady exhilaration as the body releases endorphins and floods your brain and cells with oxygen. The closure of indoor pools during the COVID-19 pandemic kicked off a trend known as wild swimming, with people braving rivers, lakes, and the ocean for exercise. A report published by Outdoor Swimmer in January revealed 45% of swimmers increased how much they swam outdoors in 2020. And in 2018 the British Medical Journal cited open-water swimming as a possible treatment for anxiety, something so many people struggled with throughout the pandemic. Like any new activity, don’t just dive in. Start slow with even a few seconds of exposure and build up your body and brain’s cold tolerance. HOW TO ALTERNATE 1 Make sure you are hydrated and hydrate throughout the whole experience. 2 Begin in a warm pool and progress to the hot pool once you are used to the heat. Stay for 10 to 15 minutes. 3 Enter directly into the cooling experience—either a cold or cool shower, or a seconds-long cold plunge dunk where your head and face submerge. 4 Rest for 10 to 15 minutes, allowing your body temperature to equalize and enjoy the endorphin high. Repeat two to three more cycles. 54 NetJets
BIG FREEZE Ice-cold water has health benefits that make the initial shock more palatable ISTOCK NetJets 55
