MONK'S COLD WATER COMMANDMENTS
1. LEAVE THY EGO AT THE DOOR
The cold is a powerful tool which demands respect. It will unleash greatness in you, but it will always be greater than you. Focus on the minimum effective dose.
2. THOU SHALL START SLOW
Building up your tolerance takes time. Begin with short sessions, even 30 seconds, and gradually increase the time as your body becomes accustomed to the cold.
3. THOU SHALT NOT COMPARE THYSELF TO OTHERS
Your nervous system, respiratory system, stress tolerance, and body composition is different to your friends. Comparing ourselves to others is futile at best, and dangerous at worst.
4. THOU SHALT KNOW THY LIMITS
Listen to your body. Pay attention to signs of discomfort, numbness, or dizziness, and if you start to shiver, it’s time to get out. Safety first, always.
5. THOU SHALT NOT IMMERSE WHEN UNWELL
Your body positively adapts to the healthy stress of the cold – except when your immune system is already compromised with stress, sickness, fatigue, and certain phases of a females’ cycle.
6. THOU SHALL NOT LINGER FOR TOO LONG
Overstaying in the cold can lead to fatigue rather than energy, and you risk hypothermia. Remember, you reap benefits after just 30 seconds. This is not a competition. Leave while the party is still fun.
7. THOU SHALT NOT EMBRACE EXTREME COLD
The colder the water doesn’t mean greater benefits. Much of the science takes place in 8°c - 15°c water. See commandment 1.
8. THOU SHALL NOT HYPERVENTILATE
Never practise intense breathwork before or during your plunge. The cold shocks you and forces you into breathing short, shallow and fast – do not encourage this by hyperventilating beforehand. It doesn’t matter how popular it is – there are far safer ways to breathe.
9. THOU SHALT BREATHE THROUGH IT
Your breath is your wingman, and fundamental to a positive experience. The safest way to plunge is by using long, slow exhales that down regulate your nervous system and bring you into a state of calm.
10. THOU SHALT END ON COLD
As The Søeberg Principle says: to enhance the metabolic effects of the cold, allow your body to warm up on its own. If you’re using contrast therapy with a sauna or hot shower, always end on cold.