As the year comes to a close and a new beginning approaches, I’m gearing up for a polar bear experience! I’ve gathered a group of friends to join me, so the commitment is set and the excitement is real. If you are new to this activity, I have compiled some helpful advice to get you started. This guide is inspired by the suggestions in High on Life by David J. Phillips.

A cold plunge is an exhilarating way to boost your mood and energy. It increases your endorphins, dopamine, and noradrenaline, providing a profound sense of euphoria, contentment, and pride. Additionally, it enhances circulation and, over time, can accelerate your metabolism, leaving you feeling reinvigorated and refreshed.

For Maximum Impact on Circulation: To enhance circulation, focus on cooling your extremities—arms and legs. The cold water causes your veins to constrict, which helps return blood to your heart. Start by cooling your hands and feet, then move towards your chest, following the natural direction of your veins. By standing in cold water, I’ve improved the circulation in my frostbitten toes and significantly increased their tolerance to cold.

For Boosting Energy Metabolism and Endorphins: To maximize energy metabolism and endorphin production, immerse your full body in the cold water. Pay special attention to your shoulder area, where "brown fat" is produced. This fat helps regulate energy. To prevent your toes from getting too cold, enter the water quickly. If you're aiming for full-body immersion, 11 minutes per week (about 90 seconds per day) will significantly boost your metabolism.

Tips for Your Cold Plunge:

• Timing: Try to plunge in the morning or before lunch. Your serotonin levels will be high, and you'll feel great throughout the day. The euphoria can last for many hours!

• Facilities: If you have access to commercial indoor or outdoor facilities, you can enjoy the luxury of a sauna or hot tub afterward. If not, paying a visit to a local rec center or simply allowing your body to warm up naturally will work fine.

• Natural Waters: I find that natural bodies of water, like rivers or oceans, provide more of a grounding experience. Here in North Vancouver, we have the benefit of both. If you’re near the ocean, check the tide schedule before you go, as tides can impact your entry access.

• Companionship: Bring a group of friends for support, or if you're feeling adventurous, go solo and connect with others that are passionate about the benefits of this invigorating form of hydrotherapy!

• Gear: Wear lightweight, moisture-wicking clothing like exercise gear or a bikini. If you plan to change on the beach, choose something easy to remove. To protect against cold extremities, wear a wool hat, gloves, and neoprene socks or swim booties. The booties are particularly useful when entering water over rough or uneven surfaces, as they offer both warmth and cushioning, protecting your feet from discomfort and injury.

• Swim Parka: Consider a swim parka with a hoodie to keep warm before and after. Brands like Speedo and AquaGear offer great options, with AquaGear’s featuring a terry cotton lining. Alternatively, a regular coat or a cozy dress will work well.

• Ear Protection: If you plan to submerge your head, earplugs (especially wax ones) help prevent water from entering your ears. 

• Post-Plunge: Bring multiple layers of dry clothes and a warm drink (such as lemon, honey, and ginger tea) to help you recover. 

Build Up Gradually: If you're new to cold plunges, start small. Gradually decrease the temperature at the end of your shower or stand in cold water up to your ankles, calves, or full legs, depending on how cold the water is and your tolerance for the day. Over time, your body will adapt and the cold will feel less shocking. 

A Sequence for a Satisfying Full-Body Plunge:

Mental Preparation:

1. Boost Dopamine: Before plunging, focus on your desired outcomes—this will help you avoid a cortisol response from worrying. Think about how good you’ll feel afterward and remind yourself of the benefits.

2. Boost Endorphins: Do a 10-minute laughter meditation, or enjoy some dark chocolate to get a small boost of your endorphins. This will help increase your cold tolerance as you enter. 

3. Boost Testosterone: On your way to the plunge, listen to music that makes you feel confident. Visualize your success, channel your energy, and move with purpose to prepare your body and mind.Testosterone will lower your impulse control, 

The Plunge:

1. As you enter, take slow, deep breaths to help your muscles relax and trigger oxytocin, aiding in the shift from the sympathetic to parasympathetic nervous system.

2. Breathe deeply, smile, and laugh as you embrace the discomfort, allowing it to pass with ease.

3. 30 seconds in: Submerge your face to trigger the dive reflex, which will slow your heart rate down.

4. 45 seconds in: You’ll start to feel the rush of endorphins. You no longer need to remind yourself to relax—just enjoy the experience.

5. Stay in the water for 60-90 seconds to maximize the benefits.

Exit:

1. After your plunge, take a moment to savor the sensations in your body and the surrounding environment.

2. Allow your body to naturally warm up as you gradually re-enter a state of comfort.

3. Savour the sensation of aliveness, fully present in body and mind!

With this sequence, you’ll be able to enjoy a rejuvenating plunge while reaping all the powerful physical and mental benefits!