Building resilience and strength
Intentional exposure to the cold exposes the body to stress and thus you exercise control over the deeper brain centers that regulate reflex states and strengthen resistance and perseverance. Physical and the mental body response when diving into cold water, is to immediately to leave, but with proper breathing and a calm response, we overcome mental barriers.
To increase energy and focus
Deliberate exposure to cold causes the release of adrenaline and norepinephrine in the brain and body. The cold causes those levels remain elevated, increase in energy levels and focus is permanent effect after exposur, which you can use in other mental or physical activities.
Improving your well-being
We associate stress with an increase in cortisol, not dopamine. Exposure to cold causes a prolonged release of dopamine. Dopamine is powerful a molecule capable of increasing pleasure, attention, focus, ... Dopamine levels are elavated, after the exposure, for a few more hours, which has a beneficial effect on your body.
How cold should the water be
It depends on each individual, for some 15°C is cold enough. Still others are suited to temperatures lower than 5°C. The water temperature should be so cold that we want to leave the bath, but it's still safe to stay. According to research, it is recommended to persist in such cold environment for at least 11 minutes a week. It is important to divide the 11 minutes into 2 - 4 equal parts per week (3 - 5 minutes).
Metabolism
Short-term exposure to cold increases metabolism, as the body must burn calories to increase body temperature. Total calories burned, due to exposure to the cold, are not that important. However it can be the conversion of white fat to beige or brown fat (which are metabolically very active) useful.
When?
A cold environment makes us alert, so exercise is recommended at mornings or early afternoons. Late exposure to cold can disturb sleep. As in determining the temperature, it is also a matter of choice for each individual who must find the ideal time for this activity.
Safety?
Immersion in cold water should be taken very seriously. We start cautiously at higher temperatures, then gradually lower it, so the body gets used to lower temperatures. Never hyperventilate nor before, during or after diving, breathe calmly and slowly. Safety comes first.
