Cold exposure in (very) cold weather

Winter is upon us in the northern hemisphere. The cold is back, depending on where we are, and also what global warming leaves us with. In Quebec, where I live, the cold has set in. Mercury has fluctuated between -20˚C and -10˚C in recent days. With peaks (valleys we should say) at -25˚C. Aeolus sometimes comes to give us very cold kisses. This season is a blessed time of the year for cold exposure enthusiasts. It makes the cold easy to access and inexpensive: the shower water is very cold, the snow is often abundant to roll in, the rivers and lakes provide magnificent playgrounds. These conditions can nevertheless be intimidating and bring their share of risks. In a few years of practicing exposure to cold, I have had the opportunity to observe my own sensations but also those of the people I accompany. Also, I’ve been asked a few times for my opinion on this question: is it reasonable to go for a dip by -20˚C? If so, are there things to plan for differently than in a summer bath in an ice-filled pool?

Amplified risks.

When taking an ice bath, the main risk is overexposure to the cold. In the worst case, this can lead to hypothermia, or otherwise after-drop. Hypothermia occurs when the body temperature drops below 35˚C. This is a potentially serious phenomenon. The after-drop takes place when, once the ice bath is over, the blood returns to the extremities (arms and legs) which are themselves very cold. Blood homogenization can then induce a sudden drop in body temperature. People who have been trained in this practice, for example by a certified Wim Hof Method instructor, are aware of these risks. They know a priori how to avoid these situations. I won’t come back to that.

However, it is important to remember these risks in the context of this post. Indeed, during the practice of the ice bath, extreme weather conditions amplify the risks of hypothermia or after-drop. Why? Because once the immersion is complete, the body has all the more difficulty warming up due that the outside temperature is cold. So, a harsh cold exposure continues, even out of the bath. Wet skin, exposed to a very cold outside temperature, and/or even to wind, maintains cold exposure to a severe level. Imagine that when you are outside you are actually still in an ice bath, but the ice bath is a thin film of water on your skin. You thought you would stay 2-3 minutes in the water, but you stay there for 5 … 7 … 10 minutes … Probably a length of time you weren’t prepared, especially mentally. And we know how important the mind is in this practice.

Play with comfort, not safety.

One of the most important things that mountaineering has taught me (despite my very limited experience) is that when conditions get “extreme” even the smallest injury can turn into a nightmare. For example, a sprained ankle which, in the city, would be taken care of without problems, can involve during a mountain course a greater risk of falls, slowing you down to return to civilization; this slowdown leaves you itself at the mercy of the vagaries of the weather.

Let us return to the practice of the ice bath and imagine two scenarios.

Scenario 1: On social networks, Tartempion watched magnificent videos and impressive photos of Wim swimming among the icebergs, in a beautiful northern region. Tartempion is used to winter cold showers and summer cold baths. Tartempion knows a very photogenic part of the country and would like to take the opportunity to swim there, take pictures and collect a few blue thumbs and a few hearts. There is nothing wrong with that. So, Tartempion sets off. There is an hour’s walk to get there. Tartempion has learned from some followers of the Wim Hof Method that one must use one’s inner fire and that the power of the mind is unlimited. So Tartempion, alone and confident, walks scantily clad. On the spot, it is cold and there is a little wind. Also, it’s not easy to keep the mind sharp because you have to install the phone that will immortalize the scene. It’s bath time, managed brilliantly despite the ripples, gifts from the wind for the back of his neck, which disturb concentration. Outside, it’s difficult. The wind always. The cold stings more than usual. The horse stance does not seem to be enough to warm up the machine. Fingers and toes are painful, and most importantly, the sensation of touch is with absent. Under these conditions, putting your shoes back on is a real ordeal. But Tartempion came barefoot so the problem did not arise. On the other hand, the risk of injury from numb feet is greater. And putting on your clothes is difficult. Soon Tartempion is shivering uncontrollably. There is an hour of walking and then you will have to get behind the wheel. In this state, it may take a few hours to warm up and it is dangerous to drive. I stop here.

Scenario 2. Tartempion has chosen to give itself courage and motivation by going to a beautiful place with friends. Besides the cheering and motivation, group members can watch each other and share responsibility for photos and movies. The place is not far from the car or from a shelter, even from a house, to take refuge. It is cold and windy, so the group members have covered themselves and have something to dry off and dry things. In fact, under these conditions, drying yourself out of the water stops exposure to ice water. You can then, once dry, practice your horse stance in order to seek your inner fire, before putting on dry clothes. Once the session is over and his mind relaxed, Tartempion can get behind the wheel while enjoying a hot drink from a thermos.

The scenarios described above are intentionally caricatured. Sort of. Scenario 1 is not inherently silly. If you know what you are doing, that you are prepared, that you are aware of the risks, there is nothing wrong with embarking on such an adventure. Scenario 2 is more cautious but nonetheless a rewarding experience.

Explore your limits gradually. Monitor your ego.

In my opinion, the big difference between the two approaches, and the superiority of Scenario 2, lies in the ability to explore your limits gradually and monitor your ego.

The ice bath is a practice on its own limits. Let’s just say flirting with your limits is part of the experience but going beyond them can lead to an accident.

Exploring your limits gradually consists of evaluating the risks of exceeding your perceived limits in a given situation by comparing it to past situations. For example, if I have had quite a few ice baths in hot weather for 2-3 minutes in the past, I know that unless I am feeling sick or lacking sleep, I am able to repeat this experience. On the other hand, getting out of an ice bath with your feet in the snow for several minutes and in a cold wind is new. So, in order not to skip too many steps in exploring my limits, I can choose, for example, to dry myself off after the bath with a towel. Of course, one often hears enthusiasts of the Wim Hof Method say that one must dry oneself with one’s inner fire. If Alexandra David-Neel’s stories are to be believed, monks in Tibet were able to dry soaked blankets they had wrapped themselves in. This is of course inspiring, but the truth is that most of us are far from it. So, one can choose to dry off before working on one’s inner fire and finally finish dressing. Another example of a choice that may arise is to wear neoprene boots, or even gloves. The cold-water immersion is quite intense on its own and the pain in the toes can add unnecessary stress. And if you are not sure of the bottom of the lake (sharp stones, broken glass …), why add the extra stress? You might as well experience your immersion fully and do specific work on the extremities under controlled conditions. First things first. Exploring your perceived limits is a long-distance race.

Watching your ego is tricky, especially in the Wim Hof Method in the age of social media. Indeed, we are not going to lie to each other, we all have more or less this desire to look good, whether in front of our real or virtual entourage. The Wim Hof Method often consists of playing with one’s limits, it easily invites the search for performance. Add to the social networks that shower us with images of the Wim Hof Method in a particularly photogenic and often extreme form: beautiful young people who seem so comfortable barefoot and in shorts in the blizzard, on (and sometimes under) the ice. The cliché shots of the young testosterone “badass” male and the graceful mermaid of the arctic seas. In short, we are easily conditioned to want to do as well… when we are not necessarily prepared. Once in the bath, with friends, the ego comes to put its two cents: a little voice tells us not to get out of the water first, to try to get out the last … When you’re an instructor, this little voice can intensify if we are not careful: I have to set an example by staying as long as possible, my credibility is at stake etc… While in fact not really… More than performance, The Wim Hof Method is above all an exploration of its vulnerability, at least in the approach that I am trying to convey. I covered this aspect in my post on fear. We all have different limits, and they evolve: cold tolerance increases with training, decreases if we take our foot off the practice, depends on our state of general fatigue (mental, physical) etc … The important thing is to get to know one’s self well enough to know where we are: do I go for a 5-minute bath or only 2 because I slept too badly? Am I completely confident with the “bath + difficult weather” configuration, or am I putting on neoprene booties to limit stress on the toes? Others, whether accompanying you or watching you on social media, should be a cause for kind encouragement, not competitors.

Conclusion.

Most of you reading this post are likely convinced of the benefits of a cold shower, and some know how a cold bath is a much more meditative experience. When one has the chance to experience these baths in a natural environment, the experience is even more beautiful: the mind blends into the calm of the scene; sounds of birds, wind or river; but also smells coming from fir trees, from the oceans; complete the decor. However, the cost of this bliss is less control over the elements, and therefore more risks. When the weather is also (very) cold, the play with the comfort is more intense. The one with safety too. I hope I’ve convinced you of the importance of not putting yourself in stupid danger. For that, I invite you to explore your limits gradually and to watch your ego. But the beauty of it is not so much that it limits the risk of accidents. It is above all an invitation to practice over the long term and to get to know yourself.

Stay safe and be well,

🔥❄️🧠✌️

Sébastien.