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Taking the Plunge: How Cold Water Immersion Can Improve Your Physical and Mental Health


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ICE BATH THERAPY

A study by Buijze et al. (2016) found that cold water immersion led to a 530% increase in norepinephrine levels immediately after a 1-minute of cold water immersion


Ice Baths have a lot of hype right now. But why?


As a life coach specialized in innovative wellness, I continue to see a massive hole in the world of wellness and therapy. An outdated mindset where highly effective modalities are not being combined.


That is why Wide Awake Life Coaching incorporates a unique combination of modern tools in our method, such as the incredible gift of Ice Bath Therapy.


In this blog post, we'll introduce you to this fascinating therapy, explain how it works, discuss its scientifically-backed benefits, and share how we at Wide Awake Life Coaching uniquely use Ice Bath Therapy with our clients.



 



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The Science Behind Cold Water Immersion




Cold water immersion involves submerging your body in cold water, typically between 50°F and 59°F (10°C and 15°C), for a short period of time.


This practice has been used for centuries by various cultures, from the ancient Greeks to the Scandinavian tradition of ice swimming.


But what exactly happens to your body when you immerse yourself in cold water?





The Physiological Response



When you expose your body to cold water, it triggers a series of physiological responses designed to protect your vital organs and maintain your core body temperature. Some of these responses include:


1. Vasoconstriction: Blood vessels near the skin's surface constrict, reducing blood flow to the extremities and directing it towards the core to preserve heat.


2. Increased metabolism: Your body's metabolic rate increases to generate more heat, burning more calories in the process.


3. Release of stress hormones: Cold water immersion stimulates the release of stress hormones like adrenaline and cortisol, which can have various effects on the body.




The Psychological Response


Cold water immersion also has a profound impact on your mental state.


The initial shock of entering cold water can trigger a fight-or-flight response, heightening your senses and sharpening your focus.


As you adapt to the cold, your body releases endorphins, which can lead to feelings of euphoria and a sense of accomplishment.


This combination of physiological and psychological responses is what makes cold water immersion such a powerful tool for








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the Benefits of Cold Water Immersion



Now that we understand the science behind cold water immersion, let's explore some of the key benefits it offers for both physical and mental health.





Physical Health Benefits


1. Reduced inflammation: Cold water immersion has been shown to reduce inflammation and muscle soreness, making it an effective recovery tool for athletes and fitness enthusiasts.


2. Improved circulation: The constriction and dilation of blood vessels during cold water immersion can help improve circulation, delivering more oxygen and nutrients to your muscles and organs.


3. Increased metabolism: As mentioned earlier, cold water immersion boosts your metabolism, helping you burn more calories and potentially aiding in weight loss.


4. Enhanced immune function: Regular cold water immersion has been linked to increased production of white blood cells, which play a crucial role in your body's immune response.


5. Activate Brown Fat: When you expose your body to cold temperatures, it triggers the activation of brown fat. Brown adipose tissue, or brown fat, is a type of fat found in the body that generates heat by burning calories.


It is different from white fat, which stores energy. Brown fat is activated in response to cold temperatures, as it helps maintain body temperature by producing heat.This is because the body needs to generate heat to maintain its core temperature, and brown fat is an efficient way to do so.


When activated, brown fat cells burn calories to produce heat, which can help increase your overall energy expenditure.Some studies have suggested that regular exposure to cold temperatures increases the amount of brown fat in the body and enhance its activity. This, in turn, increases calorie burning and improved metabolic health.







Mental Health Benefits



1. Reduced stress and anxiety: The release of endorphins during cold water immersion can help alleviate stress and anxiety, promoting a sense of calm and well-being.


2. Improved mood: Cold water immersion has been shown to increase the production of mood-boosting neurotransmitters like serotonin and dopamine, leading to an overall improvement in mood.


  1. Endorphins: A study conducted by Shevchuk (2008) suggested that cold water immersion could lead to an increase in endorphins, which are known to improve mood and reduce stress.

  2. Norepinephrine: A study by Buijze et al. (2016) found that cold water immersion led to a significant increase in norepinephrine. The study reported a 530% increase in norepinephrine levels immediately after a 1-minute cold water immersion.

  3. Dopamine: Czech researchers (Janský L, Srámek P, Savĺiková J, Ulicný B, Janáková H, Horký K.) found that cold water plunging can increase blood concentrations of dopamine — another so-called happy hormone made in the brain — by 250%.


3. Increased mental resilience: Regularly exposing yourself to the discomfort of cold water can help build mental resilience, making it easier to cope with life's challenges and setbacks.


4. Enhanced focus and clarity: The heightened state of alertness experienced during cold water immersion can lead to improved focus and mental clarity, boosting productivity and creativity.








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Incorporating Cold Water Immersion into Your Daily Routine



Now that we've covered the many benefits of cold water immersion, let's discuss how you can incorporate this practice into your daily routine. Here are some tips to help you get started:


1. Start gradually: If you're new to cold water immersion, it's important to start gradually and give your body time to adapt. Begin by incorporating cold showers into your routine, gradually decreasing the water temperature over time.


2. Choose the right time: The best time for cold water immersion will vary depending on your personal preferences and schedule. Some people find it invigorating to start their day with a cold plunge, while others prefer to use it as a post-workout recovery tool or a way to unwind before bed.


3. Find a safe location: If you're planning to immerse yourself in a natural body of water, make sure to choose a safe location with easy access in and out of the water. Always be aware of local weather conditions and water temperatures.


4. Listen to your body: It's essential to listen to your body and know your limits when practicing cold water immersion. If you experience any signs of hypothermia, such as shivering, numbness, or difficulty speaking, it's time to get out of the water and warm up.


5.Purchase an Ice bath: Ice baths can range from $150 to $12,000 depending on what you are looking for. At Wide Awake Life Coaching we use a state of the art Ice Bath that provides extremely clean and purified water down to 39 degrees F.


However, you may just be getting started and are not ready to invest big. That's ok. Starting as simple as a cold water bath with a few ice trays dumped in, or even a cold shower can work.


Will it be the full effect? In short, no.


To get the full effect we suggest getting in water temperatures ranging from 39F-50F.


And while these benifits are amazing, what happens when you take it a step further. Like combining an Ice Bath with Red Light Therapy and Breathwork?





How Wide Awake Life Coaching Uniquely Incorporates ICE BATH THERAPY





At Wide Awake Life Coaching, we recognize the power of ice bath therapy and have integrated it into our coaching practice to provide our clients with a comprehensive approach to wellness.


However, while IBT is a great tool it is by no means a magic bullet.


That is why we have put years into testing and researching to find the best and most effective personal development and wellness practices and combined them into one life-altering experience.


A transformation that can be customized specifically for you and your needs to elevate your body, mind, and spirit to an entirely new level.



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At Wide Awake Coaching, we are a boutique wellness and life coaching company specialized in innovative methods to help find:


where you are, where you would like them to be, and how to get to these goals as effectively as possible.


We work delicately along side you to make sure we are always on the same page as we create optimal acountability in reaching our collective goals.


WIDE AWAKE LIFE COACHING OFFERS GUIDANCE BY HELPING CLIENTS:



Clarify and achieve personal and academic goals


Increase confidence and self purpose


Create life / relationship / business / education plans + next steps


Work to improve communication + social skills


Learn tools to reduce stress + anxiety


Achieve a school/life balance


Expand consciousness + connection + spirituality


Identify Roadblocks + build bridges to success


Start your new life or grow the one you’re in


Turn the page to the future you desire





THE BIGGEST DIFFERENCE In WIDE AWAKE COACHING?



One of the biggest differences in our Life Coaching method is that we combine both Life Coaching and Traditional Therapy.


Through years of researching, certification, and practicing the leading methods of therapy and coaching; we sought to combine the best of the best practices in an all encompassing experience that can be customized for you.




WIDE AWAKE COACHING

Typical Therapy

Typical Life Coaching

​Life Coaching

Mindset Coaching

CBT

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Hypnotherapy

Music Therapy

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Neuro Linguistic Programming

​❌

EFT Tapping

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T.A.M.B.B.E.R

Breathwork Therapy

Red Light Therapy

No Time Limit Sessions

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​Online Masterclasses

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Bio Identical Hormone Therapy

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​Cryotherapy

Infrared Sauna Therapy

Himalayan Salt Therapy

Nutritionist

Play Therapy (out of the office - hiking, surfing, fishing, walking, kayaking, etc.)

​Modern Success Psychology Tools (Joyride Journal, Nightingale Notepad, guided meditations)

​❌



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If you want to see how our innovative coaching can dramatically improve joy, confidence, and clarity in your Life, simply apply here:










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