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Cold plunges and breath work techniques have been shown to boost productivity by stimulating the body and mind.
Cold exposure activates the sympathetic nervous system, leading to increased alertness and improved circulation, while breath-work can enhance focus, reduce stress, and regulate the autonomic nervous system, ultimately leading to heightened cognitive function and efficiency.
Cold plunges, a practice rooted in ancient traditions and embraced by modern wellness enthusiasts, involve immersing oneself in cold water for a limited time. This seemingly extreme act triggers a range of physical and mental responses that contribute to overall health and well-being. Often performed in natural bodies of water, cold plunge pools, or even icy baths, this practice is believed to stimulate various physiological benefits.
The act of immersing in cold water prompts a powerful response from the body. Initially, the cold water causes blood vessels to constrict, redirecting blood flow towards vital organs to maintain core temperature. This process not only improves circulation but also supports the lymphatic system, aiding in the removal of waste products and toxins. As the body adapts to the cold, it releases endorphins and other neurochemicals that can elevate mood and provide a sense of euphoria. Additionally, the shock of cold water exposure triggers the activation of brown adipose tissue (BAT), commonly known as "brown fat," which is responsible for burning calories to generate heat.
Despite these potential advantages, the idea of willingly immersing oneself in icy water can be intimidating and fear-inducing for many. Overcoming this apprehension requires a combination of mental strategies and physical preparations.
Here are my tips to help you start plunging rn:
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Studies on Breath work have shown that it has profound effects on our nervous system. By influencing our breath pattern, we can shift our body from a stressed state to a relaxed one, promoting mental clarity and focus. Studies suggest that dedicated breath work can improve emotional regulation, reduce anxiety, and even enhance cognitive performance.
This technique should take 60 seconds. Sit an an upright position, breath in to fill up your stomach then again to fill up your chest, then exhale all at once. Often paired with a double breath is a breath HOLD. Take a deep inhale through your diaphragm, and hold your breath for at least 60 seconds. Research has shown that DMT is released in your brain with good breath work which helps with creativity and relaxation. Here is some more about that below 👇
https://www.youtube.com/watch?v=2isn4bam3Tw&list=WL&index=17&pp=gAQBiAQB
Inhale deeply for a count of four, hold the breath for four counts, exhale slowly for four counts, and then hold the breath again for four counts. Repeat this cycle for a few minutes, gradually increasing the duration as you become more comfortable. This technique helps calm the mind, reduce stress, and enhance focus.
Inhale quietly through your nose for a count of four, hold your breath for a count of seven, and then exhale completely through your mouth for a count of eight. Repeat this pattern for several rounds. The 4-7-8 breath is known to promote relaxation, reduce anxiety, and induce a sense of tranquility.
The Wim Hof Method combines specific breathing exercises, cold exposure, and mindset techniques. Start with 30-40 deep breaths, then exhale fully and hold your breath for as long as comfortable. Inhale deeply and hold for 15 seconds. Repeat this cycle for a few rounds. The method is believed to enhance energy, increase mental clarity, and improve overall well-being.
Using your thumb and ring finger, close off one nostril while inhaling through the other, then switch nostrils and exhale. Continue alternating nostrils with each inhale and exhale. This technique helps balance energy, clear the mind, and reduce stress.