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When doing contrast showers, is it cold hot cold finish with hot?
Are there benefits to do contrast showers vs straight cold showers?
Are there benefits to do contrast showers vs straight cold showers?
Are there benefits to do contrast showers vs straight cold showers?
Contrast showers are a stressor to which you want your body to adapt. When you’re sick, you’re already stressed - more stress would be the equivalent of overtraining. Restore your health; then become more resilient.How about when you start coming down with a cold or sickness? Hot, contrast, or cold?
Thanks @pet' I am interested. I've done the cold shower thing on and off for decades as part of my MA training, I usually blast myself with cold water initially and practice breath control during the initial shock, the idea is to practice breath control for shock/surprise situations.Hello,
@Bret S.
I practice for 1 year, on a daily basis.
Basically, my "WH routine" is as follows:
First thing in the morning, I do the breathing routine: 4 rounds of 30 / 40 breathes. I do empty lungs and full lungs retention. On the last round, I do the push ups on empty lungs. Recently, I incorporated visualization and meditation techniques, which come from S. Carney's "What does not kill us" book. I can dig a little bit more into it if you are interested.
I noticed I perform better when I do the breathing routine before the proper routine. This is supposed to be due to modification of partial pressure of O2/CO2. This also increases my recovery.
Then, I do my "standard" routine.
In the evening, I take the cold shower. Most of the time, I do not practice breathing before the cold shower. However, this is advised to make the breathing rounds before because it helps to stay calm and to avoid the "cold shock". This is really up to you. I noticed I get a nice "mental toughness" training doing my way. Plus, it obliges me to remain calm while I am in the water, without "pre-cheating". Sometimes, I do a "cold water dousing": I let a few liters in the fridge and use them after the shower.
Kind regards,
Pet'
Thank you for the detailed response Pet', I've ordered sample copies of both books on Kindle. I'll read them through, this is very interesting stuff indeed.Hello,
@Bret S.
The protocol I will describe below comes from both W.Hof's book "The way of the IceMan" and S. Carney's book "What doesn't kill us". Indeed, Carney brings some quite interesting elements regarding muscle control and body awareness. This can be a "complete protocol".
First, you do of 30/40 breathes. You have to strongly inhale. Some people consider it is easier -or better- through the nose, some other through the mouth. WH seems to do it through the mouth. This is pretty feeling based. I tested both. Effects are greater using the mouth. However, I find it less relaxing. Anyway, even instructors say it does not modify the method that much.
The exhale is not forced. This is more a "relief". You finish the exhale when you feel you have to force to get more air out. You inspire first with the belly / diaphragm, then the lungs, then the collar bone then the head. You have to imagine some kind of wave. The breathing has to be very smooth, without any sequence. When you exhale, you do the same, but from the head to the belly. The "wave" principle is very important because it gives more relief.
When you tackle the first retention, you have to go until it becomes uncomfortable. Basically, this is the first spasm.
Then, several options: either you take a deep breath and hold as long as you can, or simply hold your breath between 15 and 30s.
You repeat this 2 or 3 times, depending on how you feel.
Then you do twice the following:
a regular cycle of 30 / 40 breathes, however this time, you hold close to the maximum. When you feel you are close to it, you tense your feet muscles, then the calves, then the thighs, then the butt, then the torso, then the arms, then the neck. Once you get to the head, you take half a breath and hold for another 15 seconds. These rounds are supposed to activate the brown tissues (brown fat which use white fat to create energy and heat).
You finish by doing another round, with a maximum push up during the empty lung retention. The maximum push up on full lungs is also possible but you are more likely to pass out.
During the empty lung retention at the beginning, this is interesting to put the brain on "off mode": when you close the eyes, you can focus on the little "lights".
As I said, this can be considered as a complete protocol. A shorter one would be to do simply 3 regular rounds, then a 4th one with the push ups.
In addition to that, even if this is not breathing related. When you want to warm you up after the shower, it can be worth doing a few push ups or squat or any bodyweight exercise on an easy pace.
In all cases, this is always tempting to count the retention time. Personally, I almost never count. WH considers we "hacked" the brain about 3 minutes. However, I found the as a stress source. I prefer listening to my body. Most instructors say not worrying about that too much. Occasional count may be interesting to track evolution but the practice should not be "figure" oriented.
I hope it can help you !
Kind regards,
Pet'
Heat treatment seems also interesting as a performance and recovery enhancer:Are Saunas the Next Big Performance-Enhancing “Drug”?
Pet'
After my workout, if I have time I will have a cold shower then sit in the steam room for ten minutes then have another cold shower (it's right outside the steam room) then go back into the steam room for a further 5 minutes then finish with a cold shower. I guess that's kind of similar?