Hello {{first_name|Wolfpack}} and welcome to another day on Planet Earth!

We are definitely feeling the full power of the sun here is Las Vegas right now so taking a cold shower or ice bath already feels pretty great. The weather dropped quite a bit the past couple weeks and now it’s a mild 100F/38C 😜☀️ You may be reading this in a hot, humid climate or maybe you’re somewhere surrounded by snow and ice. One thing’s for sure though - we love to have ALL the modern conveniences and the wardrobe to keep us feeling comfortable. In fact, we’re all so ‘comfortable’ with clothes that heating and AC can get the body out of balance. Today, we delve into how to redress this imbalance and build a strong, healthy body, and mind, through the power of the ice.

Before we dive in too deep (see what we did there 😊), we wanted to quickly highlight that we now have FOUR openings for our upcoming Yoga Teacher Training in Peru. Our YTT is not only about receiving a certification to teach yoga. It offers a transformative journey through the yogic path that leads to personal evolution as you open yourself up to new possibilities; physically, mentally, emotionally and spiritually. Whether your goal is to inspire wellness through your love of teaching yoga or to simply uncover new depths in your own personal practice, this 200-hour teacher training will support you on this journey. Head to the WeTravel event page and book your spot on the mat. Yes, we will be doing polar plunges at the training! Now back to more news about the cold…💙❄

Cold exposure is the practice of intentionally subjecting oneself to cold temperatures to stimulate various physiological responses in the body. This can be achieved through methods such as cold plunging, cold water immersion, going outdoors in cold weather, cryotherapy (involves exposing the body to extremely cold temperatures for a few minutes) or ice baths. By exposing the body to cold conditions or cold water, we can tap into a range of health benefits. Cold therapy has been shown to improve circulation, increase energy levels, and enhance mental clarity. Whether it’s a quick dip in a cold tub, or a more extended session in an ice bath, the health benefits of cold exposure are profound and far-reaching.

Since 2017, to counteract this cozy bubble of modern life, we have been exploring the benefits of deliberate cold exposure as a way for us to explore a mentally challenging space, to push our comfort zone, to develop a strong mindset, and to build our immunity.

Exposure to extreme cold can enhance physical and mental resilience, making it a powerful tool for athletes and anyone looking to boost their endurance. We invested in a cold plunge at home which does offer convenience and functionality as we can maintain optimal water temperatures and many gyms and spas offer these so you can have a dip post workout! Alternatively, a natural cold plunge (lake, river or even the ocean) provides another option for cold plunging, offering similar benefits.

Whichever option you try, we hope you also experience the awesome effect we do- basically an overall euphoric feeling of being alive with extra vibrancy, freshness, revitalization, and strengthened connection to the natural world! 🍁 🌎

Research shows that cold exposure, such as swimming in cold water, being outside in a cold environment or taking cold showers, can have a remarkable impact on our physical and mental well-being. When we subject our bodies to cold stimuli, such as through cold water therapy, we activate various physiological responses that enhance our resilience, boost our immune system, and cultivate a deeper mind-body connection. We can experience increased energy, boosted athletic ability, improved circulation, and enhanced mental clarity. Cold exposure stimulates the production of endorphins and activates our body'’s natural healing mechanisms, leading to a greater sense of vitality and well-being. ✨

Cold exposure has become a popular practice among athletes and fitness enthusiasts due to its remarkable ability to aid in muscle recovery and improve performance. Cold plunging, in particular, has been shown to enhance muscle recovery by reducing soreness and improving recovery times after intense exercise, allowing athletes to recover faster and train harder. The practice also improves circulation, increases energy, and enhances mental clarity, making it an ideal addition to any athlete’s regimen. By incorporating cold plunging into their recovery routine, athletes can gain a competitive edge and maintain peak performance levels.

Inducing stress in a controlled way through cold exposure is a tool to build resilience. Cold exposure initially constricts blood vessels, reducing blood flow to minimize inflammation, but subsequently increases blood flow as the body adapts and recovers. Using ice baths to lower core body temperature before races in hot or humid conditions can improve athletic performance by enhancing the body's ability to manage heat. In fact, if the body is never exposed to cold or hot weather, it may become less efficient at thermoregulation (the ability of the body to keep its temperature within a healthy range, even when the outside temperature changes). This can lead to problems such as hypothermia (low body temperature) in cold weather and heatstroke (high body temperature) in hot weather.

We’ve also enjoyed delving into the research by Dr. Susanna Søberg. In the numerous podcasts and videos which feature her incredible work, she goes into the deep scientific stuff behind other benefits of cold exposure on our physical body, including how it helps increase our ‘brown fat,’ which is a good type of fat (also known as brown adipose tissue or BAT) that produces heat. Brown fat is activated by cold exposure and helps to keep the body warm. We can increase our levels of brown fat in several ways including cold exposure, exercise and even having a regular cup of coffee!

Our body needs balance and instead of fighting the cold we need to make it our friend. Yes, we know this sounds weird, but it is in fact a powerful teacher that can help us grow so much more, physically and mentally, towards health and wholeness. The physiological effects and benefits of the cold on the body and mind are quite astonishing. For most of history, humans have been trying to get away from the cold, not into it. But what our ancestors didn’t know is that the cold is one of our most powerful allies when it comes to building a healthy body.

Nowadays, millions of people worldwide partake in ice swimming, cold plunging, and cold showers to remind themselves what it feels to be alive. Folks in the Nordic country even take casual morning dips in the icy lakes and they call it winter bathing - they’re onto something.

Cold plunge therapy offers numerous benefits, including stress regulation and immune system support. Cold therapy is a powerful tool for managing pain and inflammation. When cold temperatures are applied to the body, they cause blood vessels to constrict, reducing blood flow to the affected area. This reduction in blood flow helps to decrease inflammation and alleviate pain. Cold therapy is effective for managing various types of pain, including chronic pain, acute injuries, and post-operative discomfort. By incorporating cold therapy into your pain management routine, you can experience significant relief and support your body’s natural healing processes.

Cold exposure isn’t just beneficial for the body; it also has a profound impact on mental health. The release of neurotransmitters like noradrenaline during cold exposure can help improve mood and reduce stress levels. Additionally, the sense of accomplishment and increased energy that comes with regular cold exposure can boost self-esteem and confidence. Many people find that incorporating cold exposure into their daily routine helps improve their overall mental well-being and resilience. By embracing the cold, you can unlock a powerful tool for enhancing both your physical and mental health.

Inspired by the teachings of Wim Hof, known as "The Iceman," we have incorporated exposure to extreme cold into our own practice over the last few years. After doing a workshop with our good friend, Miles Lukas, and later on with Wim himself, we knew this was something we would do for the rest of our lives. We have personally experienced the transformative power of embracing the cold and tapping into our innate capacity to adapt and thrive. See how we got on in Chicago during a family trip in the snow here!

If you're curious to explore cold exposure further, we encourage you to learn more from Wim Hof's website and his various resources, including his books, videos, and online courses. Wim Hof has dedicated his life to unlocking the potential of the human body and mind through cold exposure and breathing techniques and is a pretty awesome dude in anyone’s book.

We invite you to embark on your own cold exposure journey, but remember to approach it mindfully and with proper guidance. Here are a few safety considerations to keep in mind:

There are lots of ways to prep like a boss for your ice baths or cold water swims (including taking a pee beforehand and how to time the cold dip). We created this little ‘how to’ video based on our own experiences for you check out. We explain the various ways to do cold exposure but if you’re interested in a little discount on a Cold Plunge ice bath, then use this link and our code “BREATHEANDFLOW.”

With cold exposure in combination with everything that a yoga lifestyle has to offer, you can build a powerful and strong body and mind and truly be the best, happiest, and healthiest version of yourself. 😊 As always, we are here to support you on your path of exploration and self-discovery.

If you would like to share your experiences or questions about cold exposure, join the conversation with our Discord community here along with other members of the Breathe and Flow Wolfpack. 🐺

Let us continue to push the boundaries of what we thought possible and embrace the transformative power that lies within us!

❄ Enjoy your cold shower today…go on, turn it from warm to cold and feel the rush of energy…🔥

With a super cool fist bump and a warm hug,

Other cool stuff we use, buy and recommend can all be found here in the Breathe and Flow Kit here! From books and to business tools, to travel items and yoga props - we’ve got you covered!

Hey there, chilly swimmers and icy dippers 🌊❄️. Here's some more cool news for you…researchers from the Arctic University of Norway have been diving deep into the benefits of cold water swimming, and they've found some exciting stuff.

See you on the other side of your comfort my friend.✨