During our Wim Hof Method Workshops we discuss how to practise the things you have learnt, safely at home. We promote the fact that the Wim Hof Method does not require any special equipment, which often leads to the questions:
“How can I get my cold exposure at home?”
“How much ice do I need?”
“Will I get the same effects when I use my shower?”
Coupled with the health and wellbeing benefits, cold exposure or plunging at home can be a refreshing and invigorating experience.
So here are a few tips to help you safely and effectively set up and practise cold plunging at home, without any special equipment.
First question – do you have a bath?
Many people never associate their bathroom bathtub as being suitable – probably because it's only ever used for warm baths! If you do have a bath, then simply use that as your cold plunge tub! Simple!
If not, you can get the same effects of cold exposure in a cold shower. Some use old barrels, large plastic containers (previously used to hold foodstuffs) or even clean wheelie-bins!
Simple steps to cold plunge at home:
Fill the Tub
Fill your bathtub or container with cold water. You can start with tap water alone, no ice just to allow your body time to adjust. UK tap water is still cold enough to get the benefits.
Add Ice
Gradually add ice to the water to reach the desired temperature. Use a thermometer to monitor the temperature. Aim for 50-59°F (10-15°C). Ice can be made in plastic food boxes (such as an ice cream container) or we use frozen plastic water bottles and drop those in 20-30 mins before we get into the bath, so the water is nice and chilled.
Preparation
Before getting in, take a few slow nasal breaths and mentally prepare yourself for the cold, remember, your body knows what to do.
Enter Slowly
Enter the cold water slowly and always on an exhale breath. You might want to start by just sitting in the water with your legs submerged and gradually lowering the rest of your body in, focussing on the breath alone.
Breathe and Relax
Focus on your breathing. Take slow, nasal breaths to help manage the shock of the cold water – extend your exhale/out-breath. Try to relax your muscles and avoid tensing up, especially around the shoulders.
Duration
Please use a timer – do not just sit in the cold water until you get cold as by then it will be too late and you may be too cold. Start with shorter durations, such as 30 secs and build up to 1-2 minutes, gradually working your way up to longer sessions as your body adapts.
Exit and Warm Up
When you’re ready to get out, exit the tub slowly and dry off with a towel. Put on warm clothing and consider doing some light exercises or stretches to help your body warm up naturally. Avoid jumping into a hot shower or drinking hot drinks immediately after a cold plunge. Instead, allow your body to warm up gradually itself – this is really when the adaptation magic happens!
If you don’t have a bath, then find yourself a string shopping bag or an onion/orange mesh bag from the supermarket and fill it with large cubes of ice and hang below your showerhead (make sure it is safe to do so and the showerhead is strong enough), or simply hold the bag over your body as the water flows through.
Another option and a great way to start getting cold, is to immerse just your feet or hands in really cold water to cool the blood as it circulates around your body.
Benefits
Cold plunging can offer numerous benefits, including improved circulation, reduced inflammation, greater energy, increased mental clarity & greater mood.
But it can also help boost your cardio-vascular system, nervous system and help you lose weight through increased metabolism.
By starting slowly and gradually building up your tolerance, you can safely enjoy the benefits of cold exposure at home.
Safe practices and professional guidance
It's crucial to approach cold exposure safely, especially when diving into activities like ice baths or open water immersion.
Seeking guidance from trained professionals ensures that you harness the benefits without compromising your well-being.
Safety precautions and proper techniques are essential for a positive and transformative experience.
Footnote
At Vitae Vi, the well-being of our clients is of utmost importance to us. We deeply value your health and safety, and as such, we strongly encourage you to carefully review our Health and Safety Policy.
This policy outlines our commitment to creating a secure and protected environment, ensuring that your experience with us is not only enjoyable but prioritises your overall well-being. Thank you for entrusting us with your safety, and please take a moment to familiarise yourself with our policies for a seamless and secure experience.
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