labuznik

Five minutes is a very short amount of time, even if you are spending it neck-deep in cold water. Cold plunging forces you to be in the present moment. It’s one of the things I love best about it.
During each plunge, I use the time to focus on personal growth. I reiterate my various intentions, repeat specific mantras, and reflect on meaningful things that have resonated.

As I have mentioned, I am listening to an audiobook, A Monk’s Guide to Happiness, by Gelong Thubten. I am also reading Atomic Habits by James Clear. I am on a growth path that hasn’t quite solidified. Perhaps it’s because I’m drawing from several sources at once, plunging included. I have already decided to promptly re-listen to it once I finish A Monk’s Guide. So much of it resonates with me, and the message is quite profound; I’ll need more than one go for the information to sink in fully.

As I enter the second half of this challenge, I have decided to honor what I have learned from A Monk’s Guide and dedicate each plunge from here on out to – unconditional compassion without judgment for myself and all others.

** Plunge Time Clarification: It’s not the time of day I’m plunging, but how long. For example, 6:00 is 6 minutes. 5:45 is 5 minutes, 45 seconds.

January 16    16 of 31
Water Temperature: 40°F
Outside Temperature: 36°F
Plunge Time: 5:00

This morning was another (mostly) outdoor workout. I was bundled up and kept moving to stay warm, so I didn’t mind the 24°F temperature. And it was dry, too, which was nice. I didn’t have my earbuds in; it was so quiet and peaceful. I had a moment of Zen while in downward dog on the decking in our back courtyard.
A bit later in the day, my husband and I both plunged. The outdoor temp. was a few degrees above freezing, but it felt cold. Well duh. But you know how some colds feel colder than others? A few hours later, we both went outside briefly, and I made the comment that the cold felt sharp. In your bones, cold. The forecast says it might snow tonight. Maybe that’s it. We shall see.

January 17    17 of 31
Water Temperature: 40°F
Outside Temperature: 43°F
Plunge Time: 5:00

Well, we didn’t get any snow. However, this morning’s weather was grey and very rainy. I thought I’d need to get the umbrella out. When it came time to plunge, the rain had stopped, and it was just grey. And wouldn’t you know, the sun came out later in the day. However, rain is in the forecast for the next several days.
I will say that I’m usually not overly enthusiastic to get in the tank (no one is eager to sit in 40° water). But I do it anyway. Again, 5 minutes is just a blip in my day. But some days, that initial 30-second shock is harder than others. Today was one of those days. At times, I wonder, am I ever really warming up from plunge to plunge? And it’s winter, to boot. So, it just feels like I’m bouncing between the space heater in the kitchen to the fireplace in the living room.

January 18    18 of 31
Water Temperature: 40°F
Outside Temperature: 37°F
Plunge Time: 5:00

Rain, rain, go away. And it was cold (37°F)!
Today’s plunge became all about capturing the shot. I was juggling an umbrella and the remote camera shutter in neoprene gloves. To document this journey, I have a tripod set up with my cell phone behind me. I take numerous shots at various seated “depths.” And then I choose the best image to edit in Adobe Lightroom. In addition, every Friday, I have taken a video of the plunge and edited it into a short video I may or may not post later.
I’d prefer to spend the short 5 minutes being mindful and meditating. But when you are responsible for capturing your own photos, sometimes it becomes about getting the envisioned image.
I am disappointed to experience a drop in the post-plunge mood boost from epinephrine, norepinephrine, and dopamine.

January 19    19 of 31
Water Temperature: 40°F
Outside Temperature: 40°F
Plunge Time: 5:00

It’s worth noting that the time of day you plunge is somewhat important. There is reason to believe, though not yet scientifically proven, that plunging to late in the day could affect your circadian rhythm. * As we approach sleep, our bodies are dropping in temperature. The drop in core body temperature is essential for falling and staying asleep. So, if you plunge too late in the day or into the evening, your body will be heating itself back up during a time when it is normally cooling down.
The latest I’ve plunged is 3:40 pm, and I had no problem sleeping. But I don’t know if I’d want to push it much past that.

*Huberman Lab Podcast #66, Using Deliberate Cold Exposure for Health and Performance

January 20    20 of 31
Water Temperature: 40°F
Outside Temperature: 42°F Foggy!
Plunge Time: 5:00

I came across a National Geographic article not long ago about cold plunging. It really disappointed me. For one, it was inaccurate. The so-called experts quoted in the article clearly didn’t know what they were talking about, didn’t bother to do any research, and had never plunged themselves. They said there was no science-based information on cold plunging. There most certainly is if you know where to look. Also, science and medicine have been studying the effects of cold and ice on the body and injuries for how long?!? They said cold plunging is a fad. Tell that to the Nordic countries who have been doing it for centuries. I found a medical paper saying cold plunging has existed since 3200 BC. They also said it’s dangerous. So is waking across the street. Let’s have some common sense, people! If you don’t know hypothermia is a potential risk, then you shouldn’t be doing it. Like most things, a small level of knowledge is required, just like driving a car or cooking. My point is that even the folks who get it right most of the time, IE, National Geographic, don’t get it right ALL of the time.

January 21    21 of 31
Water Temperature: 40°F
Outside Temperature: 47°F
Plunge Time: 5:45

At this point, I’ll be honest: I’m plunging every day just on principle. I said I would do it for 31 days, and I’m stubborn, especially about keeping my word. I’m absolutely positive no one cares if I am doing this, but I’m no quitter!
As I may have mentioned, I no longer feel the mood boost, I would typically feel after plunging. Or perhaps the hormones responsible for the mood boost (IE, epinephrine, norepinephrine, and dopamine) are at a constant level in my system that I don’t notice it anymore. (shrug emoji)
I have no doubt that the anti-inflammatory benefit is still working simply because I don’t feel many aches and pains. However, this challenge is bloody hard in the winter! I spend 5 minutes setting up the tripod and I’m cold before I even get in the tank. It seems that I spend half my day just trying to warm back up.
I am looking forward to getting back to my every-other-day schedule. But I’m damn sure going to see this through!

January 22    22 of 31
Water Temperature: 40°F
Outside Temperature: 50°F Rainy
Plunge Time: 5:00

If you want more information on cold plunging, I highly recommend listening to the Huberman Lab Podcast #66, Using Deliberate Cold Exposure for Health and Performance, which I cited in my January 19th plunge entry. The podcast gives science-based (not anecdotal) information, and he references medical and science studies, articles, and papers.

Another piece of information I learned from this podcast and later experienced is the thermal layer between the skin and water. A thermal layer is built when you are still (IE, unmoving) in the cold plunge. You don’t notice it until you move, and then you notice the cold feels colder.

January 23    23 of 31
Water Temperature: 40°F
Outside Temperature: 50°F
Plunge Time: 6:00

It goes without saying that I’m pretty cold for at least an hour after plunging. And that’s with two layers of clothes on. I usually eat after, and something warm is ideal. I warmed up some Pacific brand roasted red pepper and tomato soup today. It was my first time having that brand, and I was impressed! It really hit the spot!
Another go-to is making a cup of tea while I warm up by the fire. I sit on the couch, under a fuzzy blanket, with a cat on my lap. Oh, there may be biscotti too. (wink)

January 24    24 of 31
Water Temperature: 40°F
Outside Temperature: 51°F
Plunge Time: 5:45

Today was a rather wonky day, schedule-wise. I had two different service appointments at the house, both with ballpark arrival times. But I managed to get in a good workout anyway! Today was another great outdoor weight-circuit with little spurts of cardio in between. The day was drizzly, grey, and breezy, but that didn’t stop me from bundling up with a waterproof layer and getting the job done. I’m really trying to lift weights twice a week because women “my age” need all the weight-bearing exercises we can get (for a plethora of reasons). However, I really prefer a total body workout for about an hour instead of breaking up my body parts into “leg day” and “arm day,” etc. That’s not to say that I can’t do my whole body twice a week. But let’s say that if I get one good one in, the second one is harder to find the time & energy for.

January 25   25 of 31
Water Temperature: 40°F
Outside Temperature: 48°F
Plunge Time: 5:30

This morning, my husband and I discussed driving to Seattle on Sunday to see a Kraken game with friends. I said I’d plunge first thing in the morning. He said in the scope of the 31 days, if I showered just once after a plunge, it wouldn’t be that big of a deal. I shook my head no. This is Plunging 101. Showering after a plunge completely negates the plunge. Why would you endure the challenge of the plunge only to turn around and undo it? I added that I didn’t know what the dentistry equivalent was (he’s an endodontist). He asked me if I was plungesplaining. I said yes.

January 26    26 of 31
Water Temperature: 40°F
Outside Temperature: 46°F
Plunge Time: 6:00

February is Dental Health Month at Hands On Children’s Museum in Olympia. Over the years, I have donated a great deal of time there as Wonder Woman. Next month, I have three visits on the calendar: two as Wonder Woman and one as Captain Carter. I have been scaling back on my cosplay appearances simply because it’s hard on my body. The costumes aren’t particularly comfortable, and they force me to stand and move differently. A two-hour visit will most certainly hurt the following day. But two 6-hour days in costume at a comic con (like the one in Seattle next month) will hurt me for a week or so.
I look forward to getting in the tank after being in costume and feeling the difference it will make.

January 27    27 of 31
Water Temperature: 40°F
Outside Temperature: 56°F Balmy!
Plunge Time: 6:00

Today’s workout was an hour-long session on our Oculus VR headset. First, I warm up in the training dojo of Vader Immortal III. Doing my best to stay alive for as long as possible, fending off droids of various sizes, Stormtroopers, fire-breathing flying gargoyles, and laser-shooting training droids (from Star Wars: A New Hope). Level 46 (the hardest) is 6 minutes long, and I usually don’t make it through the entire thing. But I will repeat the level a few times before switching over to Supernatural. I have several favorite Flow workouts, but I also like trying new ones. The Hard level in the Classical music genre can give some fun workouts. Anyway, if I’m really moving, I can burn 300+ calories in about an hour.
Then a quick shower after working out and in, to plunge. I was able to time my plunge between the different rain showers today.
I can see the finish line. Four plunges to go!

January 28   28 of 31
Water Temperature: 40°F
Outside Temperature: 53°F
Plunge Time: 6:00

We were supposed to go to Seattle today, but plans changed. I kept my fasted 8 am plunge, however. No glorious sunrise to capture, just endless clouds. I managed to avoid the rain, though.

January 29    29 of 31
Water Temperature: 40°F
Outside Temperature: 57°F
Plunge Time: 6:00

The gorgeous sunrise that I was supposed to have for yesterday’s plunge happened today. And I did not plan on a sunrise plunge today. Oh well.
I managed to squeeze everything into a very busy day. Workout and plunge included!

January 30    30 of 31
Water Temperature: 40°F
Outside Temperature: 56°F
Plunge Time: 6:00

Today, I was sent an article by my cousin-in-law (a female OB/GYN) on the benefits of cold-water swimming for menopause symptoms. The article indicated cold water exposure being helpful for relieving menopause symptoms. You’ll need to forgive me, reader; I have not addressed menopause once during this 31-day journey. However, it’s better late than never on the eve of my final plunge.
At 49 years old and more than a year past my hysterectomy, I will say I am not currently experiencing much as far as symptoms go. (Except for crankiness and impatience from time to time. But I’m human and female, so it’s to be expected.) Four months after my hysterectomy, it was a completely different story. Overnight, it seemed, I was inundated with all the telltale signs of menopause, with the exception of hot flashes. I promptly went to my female naturopath and acupuncturist. Within a few months, I was feeling better.
Since the cold plunge tank arrived, I have been plunging regularly. I sincerely feel plunging has benefited me in many ways. I’m sure keeping menopause symptoms at bay is one of them, but it’s hard to quantify.

January 31    31 of 31 FINAL PLUNGE!
Water Temperature: 40°F
Outside Temperature: 51°F
Plunge Time: 6:45

It has occurred to me that in all this time, I don’t think I have listed the benefits of cold exposure. Some benefits have been scientifically proven but are also hard to quantify. The benefits I have experienced firsthand are:

Mood boost and overall better mood
Significantly less pain and discomfort (low back, knees & hips) due to a decrease in    inflammation
Deeper sleep
Mind, body connection
Body adaptability: my body has become accustomed to cold plunging 
Less soreness from workouts IE, muscle recovery 

Can I claim improved immunity if I haven’t been sick in nearly 4 years but I’ve only been plunging for a little over a year?

Proven benefits of deliberate cold exposure:
Reduced inflammation (IE reduced aches and pains)
Improved immunity
Better insulin sensitivity
Better glucose metabolism
Lower heart rate and blood pressure
Mood boost (IE increase in dopamine, epinephrine, norepinephrine)
Turns white fat into thermogenic brown fat

31-Day Summary
I’m not sure what I was expecting. I’ll be honest, there was a small part of me hoping it would cure all that ailed me. Like everything. My impatience (and other foibles), grey hair, dis-like of scallops, and significant annoyance at the lack of women in movies and on TV. I was thinking, perhaps, I would emerge from the cold plunge tank after 31 days born anew. But no, just wet and cold.
Some days, I felt the mood boost of the epinephrine, norepinephrine, and dopamine stronger than others. In fact, I started not to notice it at all, which I know I mentioned.
When you do it every day, the days seem to run together. After a break of a day or two, I will be returning to my every-other-day routine. Or as needed. I am pretty tapped into my body, and these days, I really try to give it what it wants.
I will say the three-day cold snap of under-freezing weather was probably the hardest. I had to be mindful of my hands and get them dry and out of the cold, wet gloves as soon as I finished plunging.
All in all, I’m glad I did it. What a way to bring in the year I turn 50.

Cold Plunge Tank – Cold Stoic 2.0 by Renu Therapy