The Benefits and Types of Ice Bath Therapy and Breath-work practises

Cold Therapy and Breath-work are gaining popularity here in Australia as more people discover the incredible benefits from adding a few simple daily habits to their routines. Our team at WiildLiife love to help people become involved in improving their overall health with just a few minutes a day of incorporating simple practises on a consistent basis that often have immediate effects on their general wellbeing for the rest of the day. These two therapies are possibly the most simple and quickest to fold in to a morning routine with maximum benefits lasting the rest of your day - which is why we ourselves always find the 5 minutes in the morning to jump-start the rest of our day. You can easily do this too and I'll give you a step by step on how you too can make your days ROCK in just 5 minutes, but first, let me give you a little background on these two therapies we love most.

Ice Baths & Cold Therapies

Ice baths have become increasingly popular for their potential health benefits, especially since Wim Hof stormed in to wester science in the last two decades with his incredible and seemingly 'Superhuman' abilities. Not only did he climb Mount Everest in nothing but his shorts and completely ward of a voluntary E Coli bacterial infection induced by researchers at the Raboud University, he says he is able to accomplish such amazing feats because of his regular practises in using the cold exposure, breath-work and mindset training.

The 'Wim Hof Method' is a unique approach to overall wellness that combines cold exposure and breathing exercises. The ice baths and breathing techniques are designed to help you increase your energy, reduce stress, and improve your overall health. Hoffers believe that by exposing your body to cold temperatures and practicing specific breathing exercises, you can train your mind and body to better handle stress and discomfort.

Cold and Ice water therapy, however, is not new and has been around for more than 5000 years. The earliest writings about Cold water therapy is in the Edwin Smith Papyrus from over 3500 years ago, documenting the uses of cold poultices applied to infections and inflammation. Ancient Roman soldiers utilised freezing cold baths and ice swims as directed by their physicians after battle to recover more quickly from their wounds and infections and the Ancient Chinese used cold exposure such as swimming in their icy lakes to maintain their good health - a practise many Chinese still engage in today.

More and more benefits of Cold water therapy are being discovered with it's increasing use and, of course, due to Wim Hof's keen willingness to submit himself and his Hoffers to be researched by scientists. These benefits include:

• Reducing inflammation and soreness in the muscles and joints.
• Increasing blood flow and circulation.
• Boosting the immune system.
• Promoting faster recovery after exercise or injury.
• Improving mental clarity and focus.
• Increasing energy levels and reducing fatigue.
• Enhancing overall physical performance.
• Improving the quality of sleep.
• Helping to alleviate symptoms of depression and anxiety.
• Promoting overall feelings of relaxation and wellbeing.

There are quite a few different types of Cold therapies. While ours is of course, the ice bath and cold shower, others can include;

• Cryotherapy - in a special Cryogenics chamber or suit facilitated at a registered clinic
• Ice Massage - Just as it sounds! Always use a registered Massage therapist trained in Ice Massages
• Ice Packs - Applied to specific areas
• Ice Compresses - Usually with other oils and herbs and bandaged around a limb to aid in recover and healing
• Cold Water Swims - Best done in local lakes and water sources with a friend

Breath-work - The automatic process you didn't know you could always do better!

While we breath autonomically 24 hours a day, 7 days a week, as we age from babies to adults, we begin to breath much more shallowly in to only the top half of our lungs the majority of the time. This means we aren't oxygenating our blood as much as we could be with each breath. The base of the lungs, which is located at the bottom of the chest, is the largest and heaviest part of the lungs. It is where most of the gas exchange occurs, as the diaphragm muscle moves up and down to facilitate breathing. Understanding the anatomy and function of the lungs really helps us to understand healthy breathing and air circulation so we can create better living and working environments that support optimal respiratory health. Even just a few mindful and deeper breaths a day can make all the difference.

There are a plethora of breathing practises out there and all have their benefits. Here are some examples of different types of breathing practices we love;

• Diaphragmatic breathing: Also known as belly breathing, this technique involves breathing deeply into the abdomen to promote relaxation and reduce stress.
• Holotropic breathing is a powerful technique that can have a transformative effect on one's mental, emotional, and physical wellbeing. This technique involves deep, rapid breathing to help individuals achieve an altered state of consciousness and access deeper levels of their psyche
• Box breathing: This technique involves inhaling for a count of four, holding for a count of four, exhaling for a count of four, and then holding for a count of four before inhaling again.
• Alternate nostril breathing: This technique involves breathing in through one nostril, holding the breath, and then exhaling through the other nostril.
• Kapalbhati: This technique involves rapid, forceful exhales followed by passive inhales to help clear the lungs and increase energy levels.
• 4-7-8 breathing: This technique involves inhaling for a count of four, holding for a count of seven, and exhaling for a count of eight to promote relaxation and reduce anxiety.
• JP Crimi Breathwork: JP Crimi offers a type of circular breathing that combines a unique method with Diaphragmatic breathing.

During our Yogic practises here at WiildLiife and before and after our Yoga classes, we practise what is known as Pranayama. This is an ancient practice that involves controlling the breath to enhance physical, mental, and spiritual well-being. It is a fundamental part of yoga and meditation, and it can help reduce stress, calm the mind, and improve overall health. Yogic breathwork can also help increase energy levels, improve concentration, and promote relaxation. There are many different types of pranayama techniques, each with its own unique benefits. Some of the most common techniques include deep breathing, alternate nostril breathing, and as mentioned above, Kapalbhati breathing. With regular practice, yogic breathwork can help you find a sense of balance and harmony in your daily life. It certainly enhances our lives at every level.

There are enormous benefits to Breath-work practises and more and more is being discovered every year in the art of the breath. Some of these benefits include;

• Reduced anxiety, stress, and depression
• Increased self-awareness and introspection
• Improved emotional regulation and resilience
• Heightened creativity and inspiration
• Enhanced spiritual experiences
• Increased sense of connection and empathy with others
• Improved physical health and wellbeing
• Improved sleep quality and quantity
• Increased sense of inner peace and fulfillment
• Improved cognitive function and mental clarity.

You don't need an ice bath, a Yoga mat or a thesis on Yogic practises to incorporate Cold Therapy and Breathwork in to your day and experience your own benefits. It really is as simple as using the first 10 minutes after you hop out of bed to make some really impactful differences to your life with these therapies. If you can spare those first few minutes and have your coffee or tea after taking a quick lay down on your lounge or sofa, I'm sure you'll start to see what all the fuss is about.

So, here is your easy, step by step guide to ROCK your day from the get go. To prepapre, do the following;

• You must get out of bed, go to a different area where you can lay down and not be disturbed for 5 minutes. Take a light blanket as breathwork can reduce your body temperature. Not a thick snuggly warm one.
• Do not use a bed pillow. A small pillow to support your neck is fine. Using a bed pillow will push your chin forward and constrict your airways
• No eating or drinking before the session. It's only 5 minutes, you'll be fine
• Play some soft, meditation music if you like
• Put your timer on for 2mins 30 secs
• Lay on your back nice and straigh, hands gently on your tummy so you can feel the rise and fall or by your side. Not tucked underneath you
• Take a few normal breaths for a few seconds
• After the outward breath, breathe all of your air out until your tummy becomes concave or as close to concave as possible
• Take a long, slow and deep breath in until you cant take any more
• Hold for 5 seconds
• Breathe in again as much as possible, pushing the breath up towards your crown
• Hold for 8 seconds (you should feel a little pressure in your head)
• Breathe out with a big huff.
• Hold your breath for 5 seconds
• Breathe out more air making an 'O' as you do with your lips
• Hold for 8 seconds
• Purse your lips in to an 'O' and take a long deep breath in
• Hold for 5 seconds
• Breathe in again
• Hold for 8 seconds or as long as you can
• Breathe out with a big huff through your 'O' lips
• Hold your breath for 5 seconds
• Breathe out again
• Hold your breath for 8 seconds or longer if you can
• Repeat until your timer goes off

You should find with each time you hold your breath, that you can hold it for longer and longer. This is because you are forcing massive amounts of oxygen into your blood stream with those big breaths in. You might find you feel light headed or your fingers get tingly or fold up. This is perfectly normal as your body gets use to all the oxygen in your blood.

Once you have completed 2.5 minutes stay laying down until you have reached 5 minutes to regulate your breathing again. You will start to feel pretty good in no time. Especially if you follow with....

COLD THERAPY!!

This one is easy. At the end of your nice warm shower, look right at the faucet, turn off the hot tap and let that cold water roll over your head and face and breathe deeply and calmly. After the initial shock, you should be able to make 30 seconds of allowing your body to relax when it's innate instinct is to to run. Doing this every day becomes easier until you realise you can last 1 to 2 minutes standing under that cold water knowing it just made your day. I take 3 to 4 cold showers a week now and when I do have warm showers, they are always followed by a minute of cold. While everyone suffered with the new death flu in my house this winter, I seemed to be the only one sailing through it playing nurse without so much as a sniffle.

Just as with everything when you begin to make lifestyle changes, consistency is key. The more you train your body to breathe mindfully and use the cold to help your body improve it's own autonomic responses, the better it gets at it. And the easier those habits become. If you'd like to do your own research in to these topics, there is an amazing little course with the Centre of Excellence HERE on cold water therapy. Wim Hof's online e-Course which I highly recommend is HERE.



Let me know your experiences with the cold showers and breathwork in Faceland or here through the website. Or come by the Wellness Hub and try out your own Ice bath experience at one of our day sessions. Until then,

Stay Wiild!

Kell