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.
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
Though this may sound discouraging, there is hope, and it comes via more than just kegels. Establishing a consistent yoga practice postpartum is a great way to reengage your pelvic floor strength and reconnect with your body. In addition to the five poses below that will help you focus on regaining your pelvic floor strength, yoga can also increase calmness, decrease anxiety and depression, reduce irritability, increase energy, lower blood pressure, and reduce muscle tension for new mothers.
We all know getting back into a routine after childbirth is difficult, but always remember that in order for you to care for your child, you must first care for yourself.
Grab a yoga mat, blanket, or towel to dive into the following postures. Aim to hold or flow through each for 30-60 seconds.
Postpartum Yoga Poses: Chair Pose
Begin in a standing forward fold with your feet together. Reach your fingertips to the outside of your feet, bend your knees, and extend your hands over your head. Lift your chest up, bring your triceps by your ears, and place more weight into your heels.
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Postpartum Yoga Poses: Upward Facing Dog
Start in a high plank position, and untuck your toes so the tops of your feet are pressing into the mat. Press your hips down towards the mat, press your chest forward, and roll your shoulders back and down. Ensure that your thighs, knees, and shins are lifted off of the floor.
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Postpartum Yoga Poses: Bridge Pose
Begin lying on your back, place your feet on your mat, and walk your heels into your butt. Bring your hands by your hips, and press into your heels and shoulders to lift your hips up to the ceiling. Attempt to extend your fingers closer to your heels as you reach your hips higher.
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Postpartum Yoga Poses: Bird/Dog Flow
Begin in an all-fours position with your hands stacked over your wrists and elbows and your knees directly under your hips. Extend your right leg forward and your left leg back. Ensure that your wrist and shoulder are in one line as well as your ankle and hip. Once you find balance, pull your elbow and knee into the midline of your body. Then return your limbs to their extended position. Repeat this movement for 60 seconds on each side of the body.
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Postpartum Yoga Poses: Warrior 2
Begin with your feet hips width apart, and pivot your right foot towards the front of your mat. Ensure that your right heel and left arch are in a straight line. Bend your right knee to a 90-degree angle, and reach your arms out to a T. Press into both pinky toes and squeeze your inner thighs into the mid-line of your body.
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Additionally, studies have shown when individuals have higher levels of stress their sexual desire tends to decrease. Therefore by establishing a consistent yoga practice and decreasing your cortisol levels you will in turn increase your libido. A regular yoga practice can also improve your body control and awareness which will allow you better to explore aspects of yourself and your partner during sex.
In understanding all these aspects of the physical and metaphysical components of yoga, these five postures will increase your hip flexibility, decrease stress, and lead to an all-around better sex life.
Feel free to grab a yoga mat, blanket, or towel to dive into the following postures.
Note: Hold each for 30-60 seconds.
Cat/Cow Pose
Cat pose
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For our first stretch, cat pose and cow pose will be performed together. Start with cat pose by getting into a tabletop position, pressing into your mat, drawing your chin to your chest, and rounding your shoulders.
Cow pose
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Then move into cow pose by continuing to press your hands down, look up to the ceiling, press your collarbone forward, and pull your shoulders back.
Continue to flow between cat and cow pose for 30-60 seconds.
Camel Pose
Camel pose
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For camel pose, stand on your knees, bring them to hip distance, place your palms on the small of your back, and look up to the ceiling. Begin to take your gaze back, press your chest up to the ceiling, and your hips forward to the front of your mat.
You can also bring your hands to your heels as long as your hips remain stacked over your knees.
Butterfly Pose
Butterfly pose
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Butterfly pose is a classic hip-opening stretch. In order to do it, come to a seat on your mat, bring the soles of your feet together, press your knees towards the mat, and fold forward.
Seated Straddle Pose
Seated straddle pose
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For the seated straddle pose, come to a seat, and spread your legs the width of your mat (or as far as you can without bending your knees). Then, fold forward and extend your hands away from the mat.
Happy Baby Pose
Happy baby pose
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Happy baby pose is great for relaxation in addition to being a variation for the missionary sex position. To do it, lie on your back, bring your knees to your chest, grab for the outside of your feet, bring your knees to the outside of your ribs, and press your feet up to the ceiling. Once settled, press your heels up and flex your toes down.
Use your hands to pull down and ensure your entire spine, including your lower back is on the ground. If your lower back is off the ground, grab for behind your knees instead of the soles of your feet. You also have the option to straighten your legs.
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