

I'm sure by now you've seen a crazy number of people pop up across your "For You" page or in a random YouTube ad doing ice baths, also known as cold plunges. You may be wondering why these people are intentionally sitting in a tub of water between 39 to 50 degrees. I know that's what you're thinking because for the past few years, every time I post about doing an ice bath, my comments and DMs get filled with questions.
Since April 12, 2023, I've been doing daily cold therapy at home in my plunge tub, and I want to share the personal benefits I've seen it have on my life as well as the science behind the process. If doing cold therapy is a goal of yours, keep reading for tips and resources for you to start your cold therapy journey.
The Benefits of Taking Ice Baths Daily
Courtesy of Christa Janine
The Physical Benefits of Ice Baths
I originally started doing ice baths in 2018 to reduce muscle soreness after an intense workout, but now I use them as a method to reduce inflammation in my knees and perform at a higher level during workouts. I recently had a double meniscus repair on my right knee, and daily ice baths have helped with my recovery process as well.
Since beginning cold therapy daily, I've seen an increase in my energy levels and improvement in my sleep patterns. Even though my workload has remained the same or slightly increased at times, I've been able to maintain my level of energy throughout the day without feeling completely depleted by the end of the night. Likewise, I used to have intense insomnia, but now I'm averaging 7-8 hours of sleep each night.
In addition to the direct benefits I've experienced in my physical health, science has shown that cold therapy can also boost your immune system, increase blood flow, reduce chronic pain, and boost your metabolism.
The Mental Benefits of Ice Baths
Since incorporating daily ice baths into my daily routine, I've noticed that when I get overwhelmed and feel stressed, I'm able to better manage my anxiety and control my nervous system. One method that is taught to novice ice bathers is utilizing your breath as you enter the cold water. This teaches you how to calm down your fight, flight or freeze response.
By understanding how to use my breath in stressful situations and practicing this usage daily, I'm able to implement this same practice when I feel anxiety or panic attacks coming on in my everyday life. Let's be clear: I still have anxiety, but I’m able to breathe through those moments and quickly move past them.
Courtesy of Christa Janine
In addition, another benefit I've found is mental clarity and awareness. This is one of the top benefits I receive from ice baths. Learning how to direct my thoughts and focus with my breath, I find clarity even in stressful moments. Though I’ve been bombarded with a variety of tasks and obstacles daily, I’ve been able to navigate through with a clear mind. This also allows me to articulate my thoughts and emotions more clearly because I’m more aware of what I’m experiencing in real time.
Lastly, daily cold therapy teaches you discipline and commitment to yourself and your goals. It allows you to focus on one thing at a time and teaches you how to be present in the moment. It's also a daily reminder that you can do hard and uncomfortable things even when they seem impossible.
Resources
If you're interested in learning more about starting your own ice bath practice I'd suggest looking into these resources and following these experienced cold therapists.
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Featured image courtesy of Christa Janine
Originally published on May 24, 2023
'Sistas' Star Skyh Black On The Power Of Hypnotherapy & Emotional Vulnerability For Men
In this insightful episode of the xoMAN podcast, host Kiara Walker talked with Sistas star Skyh Black, as he opened up about his journey of emotional growth, resilience, and self-discovery. The episode touches on emotional availability, self-worth, masculinity, and the importance of therapy in overcoming personal struggles.
Skyh Black on Emotional Availability & Love
On Emotional Availability & Vulnerability
“My wife and I wouldn't be where we are today if both of us weren't emotionally available,” he shared about his wife and Sistas co-star KJ Smith, highlighting the value of vulnerability and emotional openness in a relationship. His approach to masculinity stands in contrast to the traditional, stoic ideals. Skyh is not afraid to embrace softness as part of his emotional expression.
On Overcoming Self-Doubt & Worthiness Issues
Skyh reflected on the self-doubt and worthiness issues that he struggled with, especially early in his career. He opens up about his time in Los Angeles, living what he calls the “LA struggle story”—in a one-bedroom with three roommates—and being homeless three times over the span of 16 years. “I always had this self-sabotaging thought process,” Skyh said. “For me, I feel therapy is essential, period. I have a regular therapist and I go to a hypnotherapist.”
How Therapy Helped Him Heal From Self-Doubt
On Hypnotherapy & Empowering Self-Acceptance
Skyh’s journey is a testament to the power of tapping into self-development despite life’s struggles and being open to growth. “I had to submit to the fact that God was doing good in my life, and that I'm worthy of it. I had a worthiness issue and I did not realize that. So, that’s what the hypnotherapy did. It brought me back to the core. What is wrong so that I can fix it?”
Watch the full podcast episode below:
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Quinta Brunson Gets Real About Divorce, Boundaries & Becoming
Quinta Brunson is the woman who chooses herself, even when the world is watching. And in her June 30 cover story for Bustle, she gives us a rare glimpse into the soft, centered place she's navigating her life from now. From leading one of television's most beloved series in the last decade to quietly moving through life shifts, the creator of Abbott Elementary is walking through a personal evolution and doing so with intention, grace, and a firm grip on her boundaries.
Back in March, the 35-year-old filed for divorce from Kevin Jay Anik after nearly three years of marriage, citing "irreconcilable differences." The news hit the headlines of news outlets fast, but Quinta hadn't planned to announce their dissolution to the public so quickly.
Quinta Brunson On Divorce, Public Scrutiny & Sacred Boundaries
"I remember seeing people be like, ‘She announced her divorce,’" she told Bustle. “I didn’t announce anything. I think people have this idea that people in the public eye want the public to know their every move. None of us do. I promise you. No one wants [everyone] to know when you buy a house, when you move, when a major change happens in your personal life. It’s just that that’s public record information."
In regards to her private moves becoming tabloid fodder, Quinta continued, "I hated that. I hate all of it."
"I Am An Artist First": Quinta On Cutting Her Hair & Reclaiming Herself
Still, the diminutive phenom holds her crown high in the face of change and is returning to the essence of who she is, especially as an artist. "Cutting my hair reminded me that I am an artist first. I want to feel things. I want to make choices. I want to be a person, and not just stuck in having to be a certain way for business." It's giving sacred rebirth. It's giving self-liberation. It's especially giving main character energy.
And while the headlines keep spinning their narratives, the one that Quinta is focused on is her own. For her, slowing down and nourishing herself in ways that feed her is what matters. "It’s a transitional time. I think it’s true for me and my personal life, and it’s how I feel about myself, my career, and the world," Quinta shared with Bustle. “I feel very serious about focusing on watering my own gardens, taking care of myself and the people around me who I actually interact with day-to-day."
That includes indulging in simple rituals that ground her like "making myself a meal" which has become "really, really important to me."
That spirit of agency doesn't stop at the personal. In her professional world, as the creator, executive producer, and lead actress of the critically-acclaimed Abbott Elementary, Quinta understands the weight her choices carry, both on- and off-screen. She revealed to Bustle, "People used to tell me at the beginning of this that the No. 1 on the call sheet sets the tone, and the producer sets the tone — and I’m both of those roles."
She continued, "I understand now, after doing this for four years, how important it was that I set the tone that I did when we first started."
Quinta doesn't just lead, she understands the importance of curating the energy of any space she enters. Even amid a season of shifts and shedding, her power speaks loudly. Sometimes that power looks like quiet resistance. Sometimes that power is soft leadership.
And sometimes that power looks like cutting your hair and taking back your name in rooms that have forgotten you were an artist long before you were a brand.
Read Quinta's cover story on Bustle here to witness the fullness of Quinta's becoming.
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Featured image by Zach Hilty/BFA.com/Shutterstock