5 Expert Tips for Trying Cold Exposure

Curious about Cold Exposure but unsure how to start?

Here are our 5 Top Tips for making that start.

The seasons change but cold exposure isn’t just about the colder autumns and freezing winters - this is an all year round practice.

Are you ready to feel invigorated, think with more clarity, boost your immunity and get the best nights' sleep EVER? (of course you are!)

Throughout September, we will have guided you through a journey of cold exposure breaking down the teachings, the science and the safety behind this transformational practice. You can catch up on this via our Instagram highlight for hints, tips and videos.

First things first, what IS cold exposure?

Cold exposure is more than a physical practice, it’s an invitation to align with the rhythm of the seasons. Just as autumn reminds us to slow down and release, stepping into the cold asks us to soften into discomfort, let go of resistance, and breathe through change. Equally, Spring encourages us to bring more energy, awaken with the sunrise and grow.

Physiologically, the cold activates your cardiovascular and nervous systems, boosting resilience, circulation, and immunity. But its real gift is deeper: it teaches presence. With every breath, you move from stress into calm, discovering that you can find peace in intensity, building a powerful resilience.

It’s also incredible for your mental wellbeing which you’ll read all about in this blog, ‘Unlocking Mental Wellness: The Healing Power of Cold Exposure and the Wim Hof Method’.

We’ve also shared a blog about how to safely cold plunge to experience cold exposure at home which is worth a read before you dive on in! However we recommend that before you dip your toe into the cold for the first time, you start with 10-15 seconds of cold water at the end of your shower to get your body used to the temperature change - just use your breath to glide through the cold- that’s the key. You can deepen your practice by coming along to one of our Wim Hof Fundamentals workshops.

Dan’s top five tips for trying cold exposure:

One: RED FLAGS Please don’t jump into a ice bath without expert guidance - the cold is a powerful force when not used in a controlled way. Cold exposure definitely isn’t suitable if you’re pregnant, have epilepsy, severe heart issues, or uncontrolled high blood pressure. Always check with a medical professional if you are unsure, and never practice this alone, especially in natural bodies of water.

Two: SMALL & STEADY WINS Start small and gradually. Begin with cooler showers (not cold if that’s too much too soon), finishing with a 15 second blast of colder water that the end of your daily shower. Build up steadily and slowly over days or weeks - there is no hurry.

Three: YOUR BREATH IS THE KEY TO MASTERING THE COLD Expect to gasp - its natural - fast breathing, gasping, tension, tightness. Instead of fighting it, relax into your breath, breathe slowly and deeply through your nose. Make your exhales as long as you can and put all your focus on your breath, not how cold the water is!

Four: ITS NOT ABOUT HOW LONG Staying too long in the cold to begin with is definitely not better! You won’t adapt any quicker, this is a gradual process - switching on all those ancient, innate systems in your body to protect you from the cold (…remember when we lived in caves, we had to allow our bodies to adapt to the change of seasons…thats what we are switching back on!) - Even 30 or 60 seconds in cold water can bring huge benefits to your health & wellbeing to begin with - so don’t force or push too far, too fast - just do what feels manageable and listen to your body.

Five: YOU’VE GOT COLD, NOW WARM BACK UP! Warm-up naturally afterwards, allow your body to naturally warm itself after cold expsoure - don’t think that a hot drink or turning your shower back to hot will work - it won’t, in fact, in some cases that artificial heating will trick your body into cooling down more, so you end up colder! Dress warmly - even wearing a hat indoors for a while - and use gentle movement or light exercise to help heat things back up - up and down the stairs a couple of times for example. Let your body work its magic - the rewarming process is where all the hard work pays off and your body makes the adaptations.

We’d love you to follow along on Instagram & join the ‘harness the cold’ challenge! Check out our highlights for hints, tips and videos. We also share regular advice and help on cold exposure & breathwork on the Vitae Vi “Life Force” WhatsApp Group, not a member yet? Join the other 175+ members here.