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For some Manitobans, winters are spent cozied up indoors hiding from the frigid prairie weather, groaning when the first snowflake falls, and celebrating when the last snowflake melts. But what if we could use the cold to our advantage?

Cold therapy, also known as cryotherapy, is the practice of exposing the body to uncomfortably cold conditions in exchange for mental and physical wellness. It has been used to fight disease as far back as 2500 BCE, but has been popularized more recently by Wim Hof. He has had a huge impact on cold therapy culture and has developed a dedicated online following.

Hof currently holds 26 world records including fastest barefoot runner on ice, farthest swim under ice, longest full body contact with ice, and mountaineering Mount Everest in shorts. He’s become a sensation in the scientific community for his ability to defy the limits on what a human body can endure. Scientists have run studies on Hof and concluded he wasn’t physically different from anybody else. Hof says it’s all in the mind, and with the right training, anyone can do what he can do.  

Hof lives in Amsterdam, but his influence reaches all corners of the world, including Winnipeg. I spoke with Jason Chubey, a member of the Wim Hof – Winnipeg Facebook group who says the easiest way to get started is with cold showers. This works all year round, but you’ll get the coldest water temperatures between November and March. One trick Chubey suggests is playing music while you’re in the shower and turning the water cold for the chorus of the song. His song of choice is “Kickstart My Heart” by Mötley Crüe.

Chubey says you can also practice by filling your tub with frozen 7-gallon (26L) water jugs, this will save you money on ice and still bring your water temperature down to a suitable level. If baths aren’t your thing, you can also submerge your face, hands, or feet in a container of ice water.

Chubey has been taking advantage of our cold climate by dressing down a layer, walking outside barefoot in the winter, taking ice baths in his homemade outdoor tub, going for cold plunges, and wild bathing. Wild bathing is an ice bath taken in nature, usually in a lake, river, or ocean. He’s gone without a jacket all winter and can currently walk barefoot in the snow for up to five minutes at temperatures as cold as -20 C. He says his favourite method is wild bathing because of the connection to nature and other people around you while you’re in the water. He’s gone wild bathing at Falcon Lake and Lake Winnipeg.

Within the local cold therapy community, there are also certified Wim Hof instructors. You can visit the Wim Hof – Winnipeg Facebook group to find other people practising cold therapy in Manitoba, but you don’t need anything fancy to get started. There are many ways to harness the benefits of cold therapy right here in Manitoba, whether you want to practice cold therapy at home or out in nature.

Cold therapy methods:

Cold showers – Cold showers are a great introduction to cold therapy. Having control over the temperature will allow you to work your way down to colder temperatures and switch back between cold and warm. It’s one of the safest methods and perfect for beginners. Avoid taking cold showers right before bed because cold exposure creates energy in your body that’s not conducive to restful sleep.

Ice baths – There are two main ways to experience an ice bath. One option is buying an ice bath, also known as a cold immersion tub. They can keep the water at a consistently cold temperature. The other option is simply filling a regular bathtub with ice or building your own ice bath. Manufactured ice baths are costly and often purchased for commercial use. Aim to stay in your ice bath for up to ten minutes.

Contrast bath – This method works similarly to an ice bath, but you alternate between cold and hot baths. Alternatively, the same effect can be achieved by switching between a cold bath or shower and a hot sauna or steam room. It can also be used on specific parts of your body such as your hands or feet, rather than full body submersion. Athletes often use this technique to treat muscle damage and heal sports injuries more quickly. You can experience a contrast bath here in Winnipeg by visiting Thermëa.

Cold exposure – Have you ever seen someone walking in shorts during the dead of winter? They may have been practicing another common form of cold therapy. This method is about as simple as it sounds. You’ll want to head outside when it’s 4 C or colder wearing shorts or a bathing suit and stay out for up to ten minutes. You can challenge yourself by going barefoot or lying on top of the snow while you’re outside.

Cold plunges – Moving on to a method that’s inherently Manitoban, a cold plunge can be accomplished all winter long. Once the ice is thick enough to walk on safely, cut yourself a hole in the ice and submerge your body to the top of your shoulders. The target time to stay in the water is three to five minutes, but achieving this will likely take some practice with shorter plunges first. Cold plunges can also be experienced shortly before the water freezes and after it melts. You’ll want the water to be 14 C or lower. Typically, water below a frozen surface sits around 4 C. In November and March, Lake Winnipeg is often accessible without having to cut much ice.

What can cold therapy do for me?

Since starting cold therapy, Chubey has noticed he has increased resilience.

“It won’t keep you from being sick, but it will allow you to fight it better. It won’t keep you from emotional pain, but you can find healthy ways to cope with it,” he says.

Proponents of cold therapy say the practice offers many mental and physical benefits:

Mental benefits

1. Exposure to cold temperatures can trigger the release of endorphins, which are natural feel-good chemicals that can help reduce feelings of anxiety and depression.
2. Cold therapy can increase alertness and focus by increasing blood flow to the brain. This leads to improved cognitive function, increased alertness, and better focus.
3. Cold therapy can help regulate the body’s circadian rhythm and improve your quality of sleep. Circadian rhythms are 24-hour cycles that are part of the body’s internal clock.
4. Cold therapy has been shown to activate the parasympathetic nervous system, which is responsible for relaxation and stress reduction.

Samantha Slade is another Manitoban who uses cold therapy for sports recovery. While she was in Quebec for fencing, she would routinely take ice baths after a competition or training weekend. Slade said the ice baths relaxed her and relieved muscle soreness after intense physical activity. She continued to take ice baths when she returned home to Winnipeg, as her coaches and senior team members recommended.

Physical benefits

1. Reduce pain by numbing the affected area with cold therapy. This can help alleviate discomfort caused by injuries or chronic conditions.
2. Reduce swelling and inflammation by using cold therapy to constrict blood vessels and slow down the release of inflammatory molecules.
3. Cold therapy can help reduce muscle soreness and fatigue by constricting blood vessels, which can help speed up recovery after exercise or physical activity.
4. The sub-zero temperatures of cold therapy trigger the body’s response to produce more collagen. When more collagen is produced, your skin looks tighter and fresher, which can make you look younger. Cold therapy has sometimes been referred to as “the fountain of youth.”

Just breathe: Breathing techniques and cold therapy can be practised separately, but for many they go hand in hand. Your body’s natural response to cold is to get away from it. It’s common for people to let out a shriek and experience an increased heart rate when their bodies first hit the cold water. Practising breathing techniques beforehand can stimulate your parasympathetic nervous system, which can relax your body in periods of stress and danger.

One common breathing technique for cold therapy, aptly called the Wim Hof Method, involves taking deep, controlled breaths before or while exposing the body to cold temperatures. The technique typically involves taking 30 deep breaths, exhaling fully each time, and then holding the breath for as long as possible before repeating the cycle.

Here is a step-by-step guide on how to practice that technique:

1.  Get comfortable – you can either perform the method in a sitting or lying position. Lying down tends to be a good position to relax your lower back and helps you to fully inhale in comfort.
2. Perform 30 deep breaths. Inhale and exhale through the mouth. Inhale as far as possible, and then release the air without exhaling fully. You might feel a slight tingling as you do this which is nothing to be concerned about, this is a normal sensation.
3. After 30 deep breaths and your final breath out, hold your breath (with no air in your lungs, for as long as possible). Many people surprise themselves at this point in the exercise when they are able to hold their breath for two minutes or more.
4. When you do need to take a breath, inhale fully and hold your breath again, but this time only for 10-15 seconds.
5. Repeat the first four steps 2-4 times.
6. After you’ve done as many rounds as you have time for, start meditating. Try to do at least five minutes of regular meditation, where you focus your attention on your normal breathing.

Practicing cold therapy safely:

While cold therapy offers many benefits, exposing your body to cold temperatures can be dangerous if not done correctly. There is a risk of frostbite, nerve damage, hypothermia, and heart problems — especially for people with pre-existing medical conditions.

Chubey says that you should always listen to your body. This is particularly important for beginners. “The more you practice, the more your limits will expand,” he says.

Another important rule is that you should never have a wild bath alone. If your muscles freeze up in the water or you stay in for too long, the result could be fatal. You should be extra cautious when the temperature outside is below -20 C. Chubey hasn’t had any major scares, but he has slipped and fallen on the ice while he was walking back to the car after an ice plunge. He recommends footwear with a strong grip before venturing out onto the ice.

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Four stages of cold water danger

As tempting as it may be to warm up as fast as possible after a cold therapy session, this can be dangerous. Warming up too fast can cause afterdrop, which is when the cold blood from your hands and feet rush into your body’s core too quickly, and then continues to cool down your core temperature. Make sure you warm up slowly and gradually after a cold therapy session.

Before attempting an ice plunge or wild bath, you should prepare at home. Chubey prepared with a kiddie pool outside and trained in his kiddie pool with a friend before his first ice plunge. He recommends training with a group of people so you can support and encourage each other throughout your cold therapy session.

When practicing cold exposure outside during winter in Manitoba, you should avoid walking barefoot or exposing your skin when temperatures are below -20 C. This greatly increases your chance of getting frostbite.

It’s natural to shiver after a cold therapy session, so don’t feel alarmed if you feel your body shake. Allowing your body to warm up naturally intensifies the effects of cold therapy. After your shivers have settled, you may notice improved mobility or less pain, which means your cold therapy session is doing its job.

Considering how intense cold therapy can be for the heart and blood vessels, people with heart problems, blood pressure conditions, and circulatory issues shouldn’t attempt cold therapy without talking to their doctor first.

Ready, Set, Go

You now have the tools to get started on your own cold therapy journey. Our cold climate provides us with an opportunity to experience the benefits of cold therapy that are both effective and cost efficient. As Chubey says, “We can all learn to love Manitoba’s extreme cold with cold therapy.”

Feeling is believing, so it’s recommended to try cold therapy for a 30-day period before deciding if it’s a good fit for you. You may not notice any benefits immediately, or you may not notice them at all, but repetition gives your relationship with cold therapy an honest shot. There are many great tutorials, breathing exercises, and cold therapy methods that you can follow on Wim Hof’s YouTube channel for additional support and motivation.

Whether you’re taking a plunge in the frigid Winnipeg water, walking down a snow-covered trail in your shorts, or simply taking an ice bath or cold shower at home — you don’t need to travel far to experience cold therapy for yourself.