How To Take an Ice / Cold Bath: Tops Tips from Ben Greenfield
92 هزار بار بازدید -
5 سال پیش
-
There are a lot of
There are a lot of advantages to taking cold baths: increase nitric oxide production, decrease inflammation and joint pain, enhance longevity, activate your nervous system, and build up you cellular resistance for anti-aging effects.
Of course, this whole experience sucks in the moment! But there's a few things you can do to make it much, much better.
1. breath work: ahead of getting into the cold pool, warm yourself from the inside out using "the breath of fire" breath work technique. This will increase nitric oxide production, and get more blood flowing to your extremities. Do this for 30-60 seconds immediately prior to cold exposure and breath from your belly.
2. As you are lowering yourself into the water, try holding the last exhale from your breath of fire. This will activate your parasympathetic nervous system and get you through the initial "mammalian dive reflex" that causes you to gasp.
3. Holding your exhale, very gently lower yourself into the water, staying relaxed, and activate the vagus nerve by then fully submerging yourself with your head under the water a few times. Keep your body opened up, avoid fetal position.
4. Now engage in box breathing during the rest of your time in the ice bath. You do not need to be in here for 20 minutes to get the benefits of cold thermogenesis! You can stay in for 2-5 minutes. You can optionally repeat this entire cycle.
Of course, this whole experience sucks in the moment! But there's a few things you can do to make it much, much better.
1. breath work: ahead of getting into the cold pool, warm yourself from the inside out using "the breath of fire" breath work technique. This will increase nitric oxide production, and get more blood flowing to your extremities. Do this for 30-60 seconds immediately prior to cold exposure and breath from your belly.
2. As you are lowering yourself into the water, try holding the last exhale from your breath of fire. This will activate your parasympathetic nervous system and get you through the initial "mammalian dive reflex" that causes you to gasp.
3. Holding your exhale, very gently lower yourself into the water, staying relaxed, and activate the vagus nerve by then fully submerging yourself with your head under the water a few times. Keep your body opened up, avoid fetal position.
4. Now engage in box breathing during the rest of your time in the ice bath. You do not need to be in here for 20 minutes to get the benefits of cold thermogenesis! You can stay in for 2-5 minutes. You can optionally repeat this entire cycle.
5 سال پیش
در تاریخ 1398/03/18 منتشر شده
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