Kion - Cold Thermo Unearthed

Cold Thermo
Unearthed
H OW CO LD EXPOSURE CAN
T R ANS FORM YOU R HEALTH
AND W ELLBEING
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G E T K I O N .CO M 02
Table of Contents
04 What is Cold Thermogenesis?
06 The History of Cold Therapy
10 The Physical Benefits of Cold Exposure
16 The Mental Benefits of Cold Exposure
19 Cold Thermo Methods: Picking the Best One for You
28 Summary of Cold Exposure Methods
29 Getting Started: General Guidelines
35 What to Expect from a Cold Therapy Session
39 Cold Exposure: A Catalyst for Personal Transformation
42 Ready to Take the Plunge?
44 Frequently Asked Questions
51 References
52 Additional Resources
Cold Thermo Defined
Let’s tackle the elephant in the room right
away: “cold thermogenesis” is a bit of a
misnomer. It’s often used when referring
to the practice of cold exposure, cold water
What therapy, or cold training. In actuality,

cold thermogenesis is not the practice; it’s
Is Cold your body’s metabolic response to cold by

increasing heat production. But hey, “cold
Thermo- thermo” is just a much sexier term, right?
genesis? So for the remainder of this guide, the terms

cold thermogenesis, cold exposure, cold
water therapy, and cold training will be used
interchangeably to describe the practice of
using cold temperatures to promote health
and wellbeing, which is what this guide is
“We have become all about.
alienated from nature,
Let’s dive right in (pun intended).
but the cold is capable
of bringing us back to What Doesn’t Kill Us
Makes Us Stronger
what we once had lost.”
The underlying premise of cold thermo-
WIM HOF genesis can be summed up by the phrase,
“what doesn’t kill us makes us stronger” (head
nod to author Scott Carney).
The technical term for this phenomenon

is hormesis, whereby a small amount of
exposure to a potentially deadly stressor can
actually have beneficial effects.
Most of us are familiar with hormesis when it comes to exercise.
From training cardiovascular endurance to maximum strength and
power, we appreciate that progressive doses of stress have positive
results such as improved strength, endurance, resilience, and other
health benefits.
But what about extreme temperatures? Can regular exposure to

heat or cold also make us stronger, more resilient, and healthier?
If celebrity biohackers and world class performers swear by it and
practice it daily, should you?
There are studies that claim cold thermogenesis promotes fat loss,
improves immune function, supports muscle recovery, and more.
And while this research is promising, the larger body of literature
is a bit of a mixed bag.
However, even if the physical benefits are overstated, the potential

impact of cold exposure on overall wellbeing is undeniable.
As you’ll learn in this eBook, there are many reasons to embrace

the cold.
A
lthough cold thermogenesis might
seem like the latest biohacking
trend, it’s actually been a common
feature of our environment throughout
human evolution.
The History Claims about the health benefits of cold water
of Cold therapy date back to the founding of modern

medicine, around 400 BC. Hippocrates, the
Therapy ancient Greek physician who is considered

to be the Father of Medicine, documented its
use to treat a variety of ailments including
lethargy and fatigue.
By 18th century Europe, heated water became

“I do esteem Cold more readily available and regular exposure to
Bathing, a very ancient cold water was less common, at least for the
as well as useful practice, intellectual elite and upper class. As a result,
cold water exposure became novel.
which ought therefore
to be revived.” Inspired by the ritual of peasants bathing
SIR JOHN FLOYER in cold springs, several English physicians
(namely Sir John Floyer and Dr. J. S. Hahn)
wrote books on the topic of cold water
therapy. By the 19th century, cold exposure
became a common means of purification,
the term hydrotherapy had been coined, and
cold water therapy clinics and resorts began
popping up across Europe and the US.
Medical science had its breakthrough in the

20th century and pharmaceuticals became the
gold standard for treatment. With its roots in
ancient wisdom traditions, cold water therapy became an “alternative
remedy” prescribed mostly by traditionalists and naturopaths, with
one exception…
Cold therapy persisted as a protocol for the prevention and treatment

of athletic injuries. To this day, ice and cold water therapy is
commonly used by athletic trainers to treat acute injuries and
support recovery after training and competition.
More Than Just Medicine

Irrespective of its health benefits, cold exposure has also been used
throughout history, often in community settings, to strengthen the
mind, spirit, and social connection.
• Ancient Spartan soldiers used the cold as a training tool to make

them more adaptable and resilient to enemies and the environment.
• For thousands of years, mystics and monks from a variety of

religious traditions integrated environmental conditioning into their
spiritual practices.
• Historical records show that Scandinavian, Russian, European,

Northern Chinese and Northern American indigenous cultures have
used cold water plunges in cultural and religious traditions.
• Cold water swimmers from all over the world have been
jumping into freezing waters for social bonding for centuries.
• American author Mark Twain said this about his (mother’s forced)
cold exposure practice: “I never realized that the treatment was doing
me any particular good physically. But it purified me spiritually.”
Cold Thermo: The Hottest New Trend in Health
Although cold exposure is nothing new, interest in it has surged in
recent years. The Outdoor Swimming Society (OSS) grew from 300
followers in 2006 to 40,000 members in 2019. In an interview for
The Guardian, OSS Founder Kate Rew described it as a “tribe”:
“It used to be an eccentric thing, people doing it once or

twice as a dare, but now it has an entire identity. It gives you
such a feeling of mental calmness and physical robustness
that it turns people into missionaries. Everyone who tries
it tells their friends and they bring another five people.”
The global popularity of Wim Hof and his method (which

combines breathwork, cold exposure and mindset training), is
another testament to the increased interest in cold thermogenesis.
It is also a common practice of celebrity biohackers like Ben

Greenfield, Dave Asprey and Aubrey Marcus as well as world-
class performers like Tim Ferris, Tony Robbins, Laird Hamilton
and others.
Don’t Do It Because It’s Trendy—Do It

Because Your Biology Depends on It
Author Scott Carney, an investigative journalist who wrote about
Wim Hof and cold thermogenesis in his book, What Doesn’t Kill Us,
attributes this movement to something greater than a desire to burn
fat or boost our immune system.
He suggests that there is a shared experience of longing—that the

counterintuitive urge to jump into cold water is a reaction to a
modern overindulgence in comfort and convenience and reflects a
desire to reclaim some of our innate strength and vitality.
“It turns out that the technologies that we believe are our
greatest strengths are also our most tenacious crutches.
The things we have made to keep us comfortable are
making us weak.”
WIM H O F
If we accept the premise that optimal health and function is a

product of exposing ourselves to the stressors that we evolved by and
adapted to, then environmental conditioning, like physical exercise,
is essential for optimal health and function.
By reintroducing cold exposure into our lives, we can take a

big step towards becoming more human.
However, if restoring some of our evolutionary vigor and resilience

doesn’t inspire you, perhaps the long list of physical and mental
benefits will.
O
ne of the reasons why cold
thermogenesis is so popular is
because of the long list of health
benefits often attributed to it.
The The headliners include fat loss, improved

immunity, the alleviation of depression, better
Physical muscle recovery and more.
Benefits Any dedicated health-seeker’s ears would

perk up if they were told they could have all
of Cold of those benefits and more—for free—with a

daily dip in cold water.
Exposure However, the science on cold exposure is

relatively limited at this time, and even the
most often cited studies have a few caveats.
Let’s explore the range of benefits for those

“Most of us don’t who are willing to take the plunge.
even realize that
natural temperature
I N C R E A S E S FAT B U R N I N G
variations–sweating
and shivering–are The Claim
actually good for us.” Cold exposure turns us into fat-burning
machines by activating Brown Adipose
BEN GREENFIELD Tissue (BAT or brown fat).
The Science
A number of studies observe BAT activation
with cold exposure, which is associated with
an increase in metabolic rate and a greater
number of calories burned.[1][2]
However, while many will promote the fat loss benefits of cold
exposure, the cumulative effect on weight loss is probably
relatively insignificant.
In the first study cited, the subjects were immersed in cold water
for two and a half hours which resulted in an additional 250 calories
being burned. That may seem impressive at first glance, but is
roughly the same number of calories you’d burn walking for half
that time.[3]
One study reported 1.5 pounds of fat loss with two hours of daily
cold exposure over a six week period.[4] Sounds good, right? But
to put this in perspective, one can achieve the same results in just
two weeks with exercise and diet. Additionally, cold exposure may
increase appetite, making it all too easy to eat your way back to a
caloric balance.[5]
Takeaways
Cold thermogenesis has been shown to activate brown fat, boost
the metabolism, and increase total caloric expenditure. However,
it may not be not the most time efficient (or comfortable) weight
loss strategy.
If you want to lose weight, focus on your diet and exercise, and use
cold exposure as a bonus. It certainly won’t hurt!
BOOSTS THE IM M U NE SYSTEM
The Claim
Cold exposure can boost the immune system.
The Science
A randomized control trial from 2016 showed a correlation between
daily cold showers and a reduction of self-reported sickness absence.[9]
Numerous studies demonstrate that cold thermogenesis increases
plasma levels of a number of different immune cells.[6][7][8] More
immune cells in your bloodstream is generally a good thing, but
the relationship between the number of immune cells and immune
system efficacy has not been thoroughly studied.[10]
Those who claim that cold exposure enhances the immune system
often cite the studies done on Wim Hof and a cohort of his students.
The studies showed that cold exposure (in combination with Hof’s
breathwork technique) allowed subjects to suppress their primary
immune response in the presence of a bacterial endotoxin (dead
E. coli).[11][12]
These findings are impressive and may have implications for the
treatment of autoimmune and inflammatory conditions, but more
research is needed to prove that cold exposure improves the immune
system’s capacity to fight off active infections.
Takeaways
If you want to stock up on immune cells, cold exposure may be
beneficial. Furthermore, if you’re looking for potential benefits for
autoimmune disease and inflammation, the Wim Hof Method (both
the cold exposure and the breathwork) may be worth looking into.
However, more research is needed in order to fully understand the
effects of cold exposure on immune system function and to make
specific recommendations.
I M P R OV E S M O O D
The Claim
Cold exposure elevates mood and mental focus.
The Science
The most common self-reported benefit of cold thermogenesis is an
improvement in mood and attention. It has been proposed that this is
the byproduct of a marked increase in norepinephrine in the brain,
which can increase up to five fold in response to cold exposure.[13][14]
Norepinephrine is a hormone and neurotransmitter associated with

increased mood, attention and focus. An absence of norepinephrine
is associated with poor attention, low energy and depression.[15]
The strength of the electrical impulses that travel from the nerve
endings in the skin to the brain are also thought to have an
antidepressant effect.[16]
In sum, the positive correlation between norepinephrine, mood,

and cognitive function is strong and very few inputs increase
norepinephrine levels like cold exposure.
Takeaways
When you ask cold thermo diehards what they love most about
the experience, they almost always mention mental calmness and
increased vigor. This is no surprise considering that one of the
strongest physiological responses to the cold is a huge increase
in norepinephrine, which mediates mood, attention and other
cognitive capacities.
If you’re looking to elevate your mental state, cold thermogenesis

is likely to be an effective strategy.
AC C E L E R AT E S R E C O V E R Y
The Claim
Cold thermogenesis improves post-exercise recovery, which allows
for better subsequent training sessions and contributes to enhanced
performance over time.
The Science
After exercise, the body launches an inflammatory response to
support tissue repair, followed by an anti-inflammatory response.
Cold thermogenesis appears to mitigate the inflammatory response
and aid the anti-inflammatory response. Although this sounds
unambiguously good, it may actually be detrimental for those
who strength train.
One randomized control trial shows that cold water therapy

immediately after strength training blunts hypertrophy and strength
adaptations.[17] This suggests the inflammatory response is beneficial
for optimal mass and strength gains and therefore shouldn’t be
inhibited if strength and mass are primary training goals.
Studies performed with elite runners showed that cold exposure

attenuated the regular inflammatory response, aided the anti-
inflammatory response and enhanced muscle recovery.[18][19]
Another notable feature of cold thermogenesis is that it increases

mitochondrial biogenesis.[20] Adding mitochondria to muscle cells
increases the muscle’s aerobic capacity which may also play a role
in the performance enhancements observed in the studies cited.
Takeaways
If strength and size are your primary training goals, the research
suggests that you should refrain from using cold exposure to aid
recovery, at least immediately after training.
If you’re an endurance athlete or train to improve your cardio-

vascular fitness, cold thermogenesis is unequivocally beneficial.
“I voluntarily step into conditions that most people
would never even fathom. It is like realizing that you
have superpowers, and the cold is the key.”
JESSE COOMER
W
hile the potential benefits of
boosting metabolism, increasing
immune cells, elevating mood and
enhancing athletic recovery are good enough
reasons to jump in icy cold water, they actually
The Mental don’t include one of the most important reasons

why it’s a practice worthy of a daily habit.
Benefits When done with the right intention, cold
of Cold exposure can train the mental and emotional

skills that allow us to reprogram our un-
Exposure conscious and self-limiting patterns. Fighting

against all of our impulses to avoid freezing
temperatures reveals something to us: that we
are capable of doing difficult, uncomfortable,
seemingly impossible things.
“The cold makes Regularly embracing the cold is not just a

you go within. “biohack” that may benefit your physical
WIM HOF health. In reality, it’s a small practice that can
have sweeping implications on all aspects of
your life. If you’re willing to break out of your
comfort zone, regular cold training can help:
• Reduce stress
• Boost confidence
• Develop grit and resilience
• Rewire your brain to embrace

discomfort
• Learn to find the opportunity for

growth in difficult circumstances
Y O U R B E S T S E L F I S WA I T I N G F O R Y O U
O U T S I D E O F YO U R C O M F O R T ZO N E
We’re hardwired to pursue comfort and avoid discomfort. In our

modern environment, this amounts to a life limited by our comfort
zone. In order to stay within our comfort zone, we avoid stress at
all costs. We allow our feelings to dictate our actions. We develop
sophisticated avoidance strategies that are the drivers behind our
most shameful and destructive patterns. Without questioning this
primal navigation system, most of us find ourselves stuck, unsatisfied
and unfulfilled. Without the ability to handle stress, we feel weak,
fragile and vulnerable.
However, with a small degree of self-awareness, we can gain insight

into our self-limiting relationship to discomfort. We suspect that
we could experience more joy, confidence, peace, fulfillment,
achievement and connection if we could transform that relationship.
We see that our full potential lies outside of our current comfort
zone, and to cross the threshold, we must get comfortable being
uncomfortable.
Instead of turning away from discomfort, we learn to open to it.

We reprogram ourselves to seek it out and use it as fuel. Our mantra
becomes, “Bring it on!”, and instead of interpreting challenges as
threats, we train ourselves to view them as opportunities—comfort-
zone off-ramps that lead us closer to our potential.
With practice, we become the type of person whose aspirational

identity and values drive our behavior as opposed to allowing our
feelings to run the show. It’s a small but powerful revolutionary act
of defiance against our feelings. that builds resilience, grit, discipline
and confidence.
In order to achieve this, we must develop the practice of moving
towards discomfort. We must relearn how to adapt to stress by
deliberately introducing it into our lives. And very few stressors
have such transformational power as cold.
T
here are many different ways to
get cold, ranging from simple cold
showers to high tech cryosaunas.
The right method for you depends on your
personal goals and available resources. When
Cold looking to maximize the benefits of your

cold exposure practice, consider the following
Thermo rules of thumb:
• The colder, the better (to a degree).*

Methods: • The longer, the better (to a degree).*
Picking the • The more skin that is exposed to cold,

the better.
Best Option *Extended exposure to cold temperatures can be
for You dangerous and even life threatening. Gradually

build up your tolerance to the cold and monitor
yourself for symptoms of hypothermia. Be sure
to consult a doctor first before practicing. “Listen
to your body, not your ego.” —Wim Hof
“Submerging in ice
However, “colder,” “longer” and “more skin”
water takes your breath is not always achievable, nor is it necessary.
away and forces you to For the minimum effective dose, keep this
breathe, which in turn in mind: if it feels cold, it is cold and will
likely elicit a cold shock response strong
forces you to be present
enough to at least boost your mood and
in this moment. This challenge your comfort zone.
moment is all you have.”
ANGI FLETCHER-
GREENE
Additionally, the “best” method is the one that you do regularly.
Therefore accessibility, ease and convenience should be primary
considerations. In other words, a less-than-perfect cold thermo
practice performed daily is better than the cutting-edge technology
that you rarely take advantage of.
In the following section, each modality will be outlined, a short

list of strengths and limitations will be noted as well as our
recommendation for who each method may be best for.
Option 1: Cold Showers
Your normal, everyday hygiene routine…just colder.
STRENGTHS PROCEDURE FOR COLD SHOWERS
Most homes have a Depending on where you live, the coldest water
shower with reasonably available in your shower could range from 37°F to a
cold water, and the balmy 80° F! [21] If your shower water doesn’t feel cold
shower habit is one that enough to be challenging, explore the tricks below, or
most people already consider a method of cold water immersion instead.
have dialed in (we
BEGINNER Start warm, finish cold. 30-60s at the coldest
hope). All you have to
setting. Slowly rotate so that you expose all
do is turn the knob, parts of your body equally. Showering your
jump in, and breathe. head and face is fine, but is not necessary.
I N T E R M E D I AT E Start warm, finish cold. 2-5 minutes at the

L I M I TAT I O N S coldest setting.
Depending on where A DVA N C E D All cold for 5-10 minutes.

you live and the season,
your “cold water” may
M A K I N G S H O W E R WAT E R C O L D E R
not get as cold as you
want it. Additionally, Your water temperature is a function of the season and
showers are limited your location. If you’re in a warm season or climate, try
in the amount of skin these tricks to make your shower water colder:
surface area they cover.
• Fill a colander, sieve or something similar with ice and
attach it (safely and securely) under your shower head.
BEST FOR
• Or, purchase a camping shower with a wide opening
Beginners and those and fill it part way with cold water. Then fill it the rest
who want to keep their of the way with ice from your freezer. Allow the water to
practice simple enough cool before showering.
to do every day.
Once you can handle your coldest cold
water for up to ten minutes, consider
investing in cold plunge equipment to
continue your progression.
A Note on Contrast Showers

Alternating between hot and cold
water is not only a classic hydrotherapy
technique but an alternative way to ease
into cold showers.
• Handle your normal shower business

with a comfortable temperature.
• When you’re done, turn up the heat

for one to two minutes.
• Then, turn the knob to its coldest

setting for one to two minutes.
• Alternate hot and cold for three to

five rounds ending with cold.
• Progress by decreasing the warm

time and increasing the cold time.
Option 2: Cold Water Immersion
Cold water immersion (CWI) is the full immersion of the body in cold water.
STRENGTHS C W I M E T H O D 1 : C O L D WAT E R B AT H
Cold water immersion Fill your bathtub with cold water and add ice from
offers the full range your freezer. For most intermediate practitioners, 20-
of health benefits that 40 pounds should be sufficient for the ideal temperature
cold exposure provides, range.
allows you to expose
more of your skin, and
PROS Super simple and relatively practical.
is often able to be made CO N S Bath tubs are often too small for larger people. And,
colder than showers. depending on your freezer size and ice making
capacity, you may need to supplement by purchasing
and storing additional bags of ice.
L I M I TAT I O N S
There are multiple ways C W I M E T H O D 2 : N AT U R A L B O D I E S

to do it, and finding O F WAT E R
the right method for
you is important. Some If you’re lucky enough to live near a natural body of
methods require more cold water, such as a lake or river, it can be a great way
setup, an initial cost to get natural, free cold exposure benefits.
investment, and extra
PROS Jumping into a mountain lake or glacial stream is
home space. epic and offers the additional benefits of getting out
in nature and exposing yourself to health-promoting
BEST FOR elements in natural water.
CO N S Many people don’t have easy access to natural bodies of

Intermediate to cold water and the temperature can vary widely.
advanced practitioners
who want the full cold
plunge experience and CO N T I N U E D O N N E X T PAG E
are willing to invest
more time and money
to optimize their setup.
C W I M E T H O D 3 : S T O C K TA N K
Purchase a 100 gallon livestock feeding trough, fill it with water, and
add ice (up to 150 pounds depending on your desired temperature).
PROS Sitting in a livestock tank filled with ice up to your chin is

totally bad ass.
CO N S Filling the tank requires a lot of water and buying enough ice is
expensive, time consuming, and impractical for a daily habit.
CWI METHOD 4: CONVERTED CHEST FREEZER
A converted chest freezer is essentially a high-tech stock tank without

the ice buying cost and hassle. Although the chest freezer setup can be
complicated, there are many fantastic online resources that coach you
through it (see Additional Resources section at the end of this guide
for our recommendations).
PROS Chest freezers can be easily purchased and installed in your own
home, they allow for customized temperatures, and for long-
term practitioners, seem to be the most practical and convenient
CWI method.
CO N S Relatively large start up cost, time investment getting your tub

cold-plunge-proof.
P R O C E D U R E F O R C O L D WAT E R I M M E R S I O N
No matter which CWI method you choose, the same basic protocol
can be used. Remember: If it feels cold, it’s cold. If your
water isn’t cold enough to be challenging, you may need to add ice
or drop the temperature of your chest freezer as you progress. A
good rule of thumb is to drop 5 degrees for each progression.
BEGINNER 30-60 seconds fully emerged (except your head and hands).
I N T E R M E D I AT E 1-2 minutes.
A DVA N C E D 2-3 minutes.*
*Be wary of afterdrop and be sure to get out before you

experience a second wave of cold or begin shivering.
HANDS IN OR OUT?
As you’ll notice, your hands are extremely sensitive to the cold.

Training your hands isn’t necessary to experience the primary
benefits of cold exposure. Furthermore, keeping them in will
amplify the discomfort and likely force you to cut your session
short. For these reasons, we recommend keeping your hands out
of the water.
Option 3: Cryotherapy
Cryotherapy involves whole-body exposure to liquid nitrogen-cooled air.
STRENGTHS Whole-body cryotherapy (WBC) involves exposure

to liquid nitrogen-cooled air inside of a cryochamber
When it comes to temp- (also referred to as a cryosauna). Cryotherapy is often
erature, cryotherapy is done at a clinic using high-tech equipment. There’s
the coldest and the entire evidence there may be a wider array of benefits with
body gets exposed. Cryo, and some users report that it’s more ‘comfortable’
than traditional cold plunges.
L I M I TAT I O N S
P R O C E D U R E F O R C R YOT H E R A P Y
Owning a cryotherapy
unit is cost prohibitive, Simply follow the procedure outlined by the
and single sessions at a Cryotherapy facility you attend. Temperatures can drop
treatment facility, if you as low as negative 200–300°F and sessions last between
have one near you, can 2-5 minutes.
be expensive as well
($25-$70). CRYOTHERAPY ON A BUDGET
BEST FOR You may be able to get similar benefits to Cryotherapy

by simply exposing your skin to cold temperatures (e.g.
Those who want to
taking a walk in cold weather). Practice at your own
maximize the benefits,
risk, and be smart.
love cool tech-y things,
have a facility close
by, and can shell out
the dough.
Summary of Cold
Exposure Methods
PROS Simple and easily accessible
Higher temps, limited surface area

CO LD S H OWE RS L I M ITATI O N S
coverage
Beginners wanting to dip their toes

B E S T FO R
into cold exposure
PROS Customizable temps, full-body exposure
C O L D WAT E R Buying ice, access to bodies of water,

L I M ITATI O N S
investing in equipment
IMMERSION
B E S T FO R
Intermediate to advanced cold-plungers
looking to maximize health benefits
May have a wider range of benefits, more

PROS
comfortable, colder temps
C R YO T H E R A P Y L I M ITATI O N S Accessibility, cost
Those looking for the convenience of

B E S T FO R
a facility and don’t mind spending $$

O
nce you’ve chosen your cold thermo
method, you might wonder, Where
do I start? How cold is cold enough?
How long do I stay in? How do I progress?
Getting This section will teach you some basic

rules, general principles, and progressions
Started: so you can feel confident jumping right in.

However, before we get too far, let’s review
General the risks associated with cold exposure.
Guidelines Note: Keep in mind that this is not an

exhaustive and comprehensive resource.
It’s something to help you plan for and
initiate your cold exposure practice. The
temperatures, durations, and progressions are
simply recommendations. Use your own logic
“Life is not a hot shower. and intuition (and not your ego) to guide you
Life is a cold shower.” on your journey.
THANE MARCUS
RISKS
Cold exposure carries the risk of injury

and even death. Approach your practice
with caution and responsibility by following
these guidelines:
• Do NOT practice cold exposure if

you have epilepsy, heart disease, high blood
pressure, are pregnant or are under the
influence of drugs or alcohol.
• Consult a physician if you have any

coronary or heart-related risk factors.
• Do NOT combine breathholds
with cold exposure to avoid accidental
fainting and drowning.
• Frostbite, hypothermia and

drowning are all legitimate risks
when choosing to engage with the
cold. Know the warning signs and
be smart!
• Think twice before jumping into

natural bodies of water that are far
colder than your normal training
temperatures.
• Always have a buddy with you.
• Ensure you can exit the water easily.
• Consider the air temperature and

wind before jumping in, which can
amplify the cold.
• And finally, don’t be careless in

the name of adventure.
GENERAL PRINCIPLES
The happiest and most dedicated cold thermo practitioners adhere

to a set of principles that ensure a healthy and sustainable practice.
Those who fall off the wagon generally violate one or more of these
rules. If you want to build a successful, sustainable and enjoyable
cold training habit, take note of the following best practices.
Be Consistent
Just like fitness and exercise, cold exposure is something you get
better at with consistent training. Make it a habit!
Progress Intelligently
The temperature that felt unbearable a week ago will eventually
lose its bite. In order to keep your system adapting, you will need to
follow a logical progression.
The two variables at your disposal are time and temperature. Here’s
how you can play with those variables to build a progression:
1. Start with a temperature that’s cold, but tolerable, for 30 seconds.
2. Keep the temperature the same and progress by incrementally

increasing your exposure time by 30-60 seconds each week. Continue
up to 5-10 minutes for showers and 3-5 minutes for ice tubs.
3. Then, drop the temperature and start the progression again.
Play the long game. Progress slowly and steadily. Put your time
in and earn those lower temperatures!
C U LT I VAT E A H E A LT H Y
R E L AT I O N S H I P T O T H E C O L D
Hard-chargers and high-achievers often make the mistake of

viewing the cold as an opponent and an enemy—a force to defeat and
conquer. This conditions the mind to view the cold as a threat and
every exposure as a battle, as opposed to an ally in achieving better
health and resiliency. In time, this approach may lead to burn-out
and an aversion to the cold altogether.
Here’s how to avoid burn-out:
• Instead of fighting, submit and relax. Relinquish the struggle and

open yourself to the experience.
• Find ways to have fun and enjoy it! Play music or get your
roommate, partner or kids involved.
• Bundle a pleasurable reward to the end of your cold thermo

session—something you look forward to like a warm and delicious
drink (ahem, coffee? ).
• Take time to savor the aftereffects. Make note of how good you
feel: alert, rejuvenated, energized, and calm.
• Congratulate yourself for being committed and dedicated in

spite of whatever resistance, fear or hesitation you felt in anticipation.
Acknowledge that you’re taking meaningful steps towards becoming
your best, most resilient self.
AVO I D A F T E R D R O P B Y S TAY I N G I N
TH E “ TR AI N I N G ZO N E ”
Afterdrop is a mild state of hypothermia that occurs when you

stay in cold water too long, often characterized by uncontrollable
shivering and difficulty warming up. It can last for a few hours, up
to several days.
Not only is afterdrop dangerous, it’s incredibly uncomfortable

and can set you back in your cold exposure training. What makes
afterdrop tricky is that it’s hard to detect, even for the most
experienced individuals.
In his ebook, A Practical Guide to Cold Training, Jesse Coomer

advises practitioners to stay in the “Training Zone.”
Here’s what that means.
The initial cold shock will rise and subside like a wave after which
most people feel relatively calm and settled. This feeling of calm is
the Training Zone. End your session while you’re still in this zone.
If you stay in too long after the Training Zone, you’ll begin to feel
uncomfortably cold again and start shivering. At this point, you’ve
overdone it.
In sum, get out while you’re still feeling good.
“When we’re more at ease with the
environment, then the processes inside
of our bodies are also at ease.”
SCOTT CARNEY
E
ach cold thermo session typically
follows the same sequence (before,
during, and after).
Before: Anticipation.
What to During: Immediate cold shock upon entering
Expect the water. You will temporarily lose control

of your breath. Your nervous system will
From shift into fight, flight or flee. Your body will

tense up. You will feel strong sensations in
a Cold your extremities and skin as cutaneous blood

vessels contract and blood is funneled to the
Therapy body’s core.
Session After: The initial cold shock subsides and

control of the breath is re-established, the
nervous system response deescalates and most
people settle into their “sweet spot.”
It’s like a wave that rises, crests and passes.
Your goal is to ride that wave as consciously
...and how to navigate and gracefully as possible by controlling
the experience the breath.
The following tips will help you get the most

out of each cold therapy session and apply to
both cold showers and cold water immersion.
BEFORE
Step 1: Mentally Rehearse Riding the Wave

Remember that the discomfort comes and goes in three phases:
Rise / Crest / Fade
Remind yourself of this cycle and set an intention for how you want
to ride that wave.
Step 2: Check and Adjust Your Emotional Posture
Are you scared? Procrastinating? Looking for distractions? These are

signs that you’ve appraised the upcoming session as a threat.
Are you the lion chasing the antelope or are you the antelope
running away in fear? Here’s what you can do to turn yourself into
the lion:
1. Take a few deep breaths and adjust your posture

to one of excitement and arousal. Repeat a mantra like,
“Bring it on!”, “I’ve got this!” or “The cold sets me free!”
2. Remind yourself of your aspirational identity,

the person you want to become. In order to become that
person, you need to be able to make value-based decisions
and not let fear or negative emotions drive your ship.
3. Smile and laugh at how ridiculous and courageous this

project is.
4. Acknowledge that, although it’s uncomfortable for a few

moments, the cold will make you feel alive, invigorated,
and vibrant. The rest of the day will feel easy!
Step 3: Pace Your Breathing
Inhale through the nose and out through the mouth. Extend the
exhale. Strive for a three second inhale, pause, and then six second
exhale. Then, start your timer and carefully and slowly step in.
DURING
As the physiological sequence of cold shock is initiated, it’s easy to

get caught up in a mild state of panic. That’s okay. As soon as you
recognize this, follow this two-step sequence to regain control:
Anchor to the breath

In through the nose and out through the mouth. Get control of the
breath, slow it down and try to relax and submit.
Track where you are on the wave

Remember the cycle and observe how the shock fades into calm as
you cruise into the sweet spot. Cut your session short if you start to
feel another wave of cold. Otherwise, wait for your timer and turn
off the shower or slowly step out of the cold tub.
AFTER
Commit to rewarming before you move on with your day.
If you took a shower

Turn off the water but stay in the shower for a minute or two and
observe how your body begins to warm.
If you were in a cold tub

Get out of the tub and stand or sit comfortably. As a general rule for
immersions, allow double the time you spent in the cold to recover.
For example, if you took a two minute cold tub, allow four minutes
to rewarm before transitioning to your next project.
If you start to shiver
See if you can relax and be still. Keep the breath slow and controlled.
Bypassing the shiver reflex will activate BAT and improve your
warming efficiency.
Once you’re settled, savor the pleasurable feelings in your body and
notice the boost in mental acuity.
W
hen we use cold thermogenesis
as mental training, the goal
is to voluntarily activate our
sympathetic nervous system so we can train
ourselves to stay calm and in control under
Cold stress. With practice, we will learn to “hold

the pose,” embrace the discomfort and breathe
Exposure: through it as opposed to avoid it, overreact or

run from it.
A Catalyst What makes the cold so special is that it
for Personal activates fight, flight, or freeze in a safe and

controlled environment and can be practiced
Transfor- daily. No other stressor can do this to quite

the same degree.
mation Here’s what this looks like in action:
1. Commit to a cold exposure practice

that evokes some type of resistance.
“The more voluntary 2. When it’s time to take the plunge,

suffering you build notice the resistance and observe
the habitual pattern. Do you
into your life, the less procrastinate? Do you look for excuses to
involuntary suffering skip it? Do you rationalize why skipping it
is a good idea?
will affect your life.”
TIM FERRISS 3. Explore the physical sensations
of fear and resistance. Is there a
contraction in your chest, throat, belly
or all of the above? Is there a breathing
pattern associated with the feeling? Is your
breath shallow or deep? Fast or slow?
4. Note that you’ve defaulted to a comfort zone
mindset, consciously shift your appraisal of the cold
from a threat to an opportunity. Attempt to release and
relax your contracted parts. Slow and deepen your breath.
Change your emotional posture from one of fear to one of
courage. Embody the lion! Repeat a mantra like, “Bring it
on!”, or “The cold sets me free!”.
5. Train yourself to take the plunge in spite of your fear

and resistance.
6. Breathe through it. Notice the impulse to flee rise,

crest then fade. Commit yourself to experiencing that full
cycle.
7. When you’re done, take the time to congratulate

yourself. Savor the self satisfaction and sense of
achievement of taking a step towards becoming your best
self. Also notice how great your body feels! With regular
practice, you’ll find that the way you feel in your body
and about yourself after a cold thermo session is nearly
impossible to replicate in any other way.
Note that this practice can be applied to any kind of habit formation,
physical or mental training, work challenge and even interpersonal
relationships—any context where your M.O. is to play it safe and
avoid discomfort.
So, once you’ve gained some momentum with your cold thermo
practice, challenge yourself to apply the principles to an area of your
life where you’re stuck inside of your comfort zone and know that
your best self and best life are waiting for you on the other side.
“Repeated exposure to difficult environments actually
unlocks biological mechanisms that our ancestors
trained from infancy. In other words, you will still
have all the benefits of a modern human being, but
you will also have the resilience and endurance that
humans had before we got so damn comfortable.”
SCOTT CARNEY
P
eople come to cold thermogenesis from
a variety of paths. Some just want to
improve their baseline state of health.
Others want to biohack their physiology and
unlock their evolutionary potential.
Ready to What they all have in common is a belief that
Take the they can tap into a renewable source of inner

strength, and by voluntarily leaving their
Plunge? comfort zone, they will grow physically and

psychologically stronger.
All of these benefits, and more, are available

to those who make the cold their friend.
“Unless you are willing However, befriending the cold is not easy.
to experience new things, Too many fall victim to the impulse to go
you’ll never realize too cold, too soon, and try to endure it
for too long. They fight with it and try to
your full potential.”
muscle through it. As a result, they suffer
WIM HOF unnecessarily and condition themselves to
fear the cold and eventually quit.
Others never really get started because

they want the optimal method, the ideal
temperature, and immediate results. They
have grand plans and good intentions, but
never commit themselves because their
conditions aren’t perfect enough.
But those who endure and grow stronger

are the ones who select the right method for
them, take a healthy approach, and make
daily cold dates a habit.
Talk to any cold thermo practitioner with a consistent practice and
they will tell you that they enjoyed the physical benefits when they
started, but fat loss and recovery aren’t why they continue to do it.
They talk about how they feel differently in their body and how
they show up differently in their life. They speak of a deeper
connection to their physiology and a greater alignment with their
aspirational self. They testify to the fact that nothing else they
do, no other habit or biohack, has the same degree of impact on
their wellbeing.
How’s that for cold comfort? Do you really need more reasons to
learn to love the cold? After all, there is nothing to lose and so much
to gain.
Now you’re ready to take the plunge!
Frequently Asked Questions
H O W C O L D S H O U L D T H E WAT E R B E ?
Since cold is a hormetic stressor similar to strength training, this

question can be answered similarly. How heavy does a weight need
to be in order to improve your strength? Slightly heavier than the
weight you’re accustomed to. How cold does the water need to be?
Slightly colder than the coldest you’re accustomed to.
Since natural water temperatures and individual responses vary

greatly, we can’t recommend an exact temperature for everyone. If
it feels cold, it’s probably cold enough to elicit a cold shock response
to a beneficial degree. Start with a temperature that feels cold, but
not so cold you can’t handle it for 30 seconds, and decrease the
temperature from there.
(But if you really must know, experts like Wim Hof say benefits
start around 60 degrees F and continue as temperatures decrease.
Most ice baths get down to ~30-50 degrees F. You can check your
temperatures with a laser thermometer.)
H O W L O N G D O I H AV E T O S TAY I N ?
Like temperature, duration is subjective and depends on your current

threshold. The “best” exposure length is the one that pushes your
current comfort zone.
To establish a baseline, find a temperature that feels cold and stay
in for 30 seconds. Add 30-60 seconds each week building to 5-10
minutes for showers and 3-5 minutes for immersions. Then, drop the
temperature and start over.
H OW O F TE N S H O U LD I DO IT ?
A daily practice is best for establishing a habit that sticks.
Pro Tip: Identify an existing daily habit that can serve as the
prompt or cue for your cold exposure practice and see how it fits.
For example, after you wash your hair (in the shower), turn the knob
for 30 seconds of cold. Or, after you drink your first cup of coffee,
head to the chest freezer for a two minute immersion.
Are you screwed if you miss a day or two? No!
However, your body is always adapting to whatever you consistently

do or don’t do. The more frequently you expose yourself to the cold,
the faster you’ll adapt. The less frequently you expose yourself to the
cold, the slower you’ll adapt. One exposure per week is better than
none, and the more the better.
W H AT ’ S T H E B E S T T I M E O F DAY ?
There is no optimal circadian window for your cold exposure

practice, so the best time is the most convenient time that fits with
your life.
WH ICH I S B E T TE R : A CO LD S H OWE R
O R C O L D WAT E R I M M E R S I O N ?
Many people structure it into their morning routine and enjoy the
mood boosting benefits early in the day. Others prefer the evenings
and claim it supports their sleep. Consider where it best fits into your
current daily rhythm and experiment from there.
The answer depends on your current level of experience. If you’re

new to cold exposure, keep it simple with cold showers.
If you’ve been doing cold showers for a while and can tolerate your
coldest water for 5+ minutes without afterdrop, consider investing in
a chest freezer and transition to immersion.
H OW DO I S E T U P A CH E ST
F R E E Z E R P L U N G E AT H O M E ?
We aren’t experts in this, but check out the Additional Resources at

the end of this eBook from people who are!
I L I V E I N A C L I M AT E W H E R E T H E C O L D
WAT E R I S R E L AT I V E LY WA R M .
W H AT S H O U L D I D O ?
Get the water as cold as you can and challenge yourself with the
duration. If and when this becomes impractical, consider investing
in a chest freezer.
H OW DO I MAK E IT S U CK LE SS ?
While the cold shock will always be jarring, the overall experience
should be gratifying. The suck to pleasure ratio should be balanced.
If the “suck” is getting in the way of creating a consistent practice,

it’s likely that the temperature is too cold, you’re staying in too long,
your sympathetic nervous system response is out of control, or a
combination of all three.
Try one of these tips:
1. Give yourself a break and scale back on the temperature, duration,

or both. Find that “just right challenge” that’s cold in the moment, but
leaves you feeling awesome afterwards.
2. To master control of your nervous system, focus on slowing

your breath.
3. Check your mindset. Do you view your practice as a battle? Are

you fighting with the cold? Are you fighting with yourself? If so, try
to take a gentler and kinder approach. Drop the struggle and ride the
wave as gracefully as you can.
I ’ M N OT FE E LI N G WE LL ,
S H O U L D I S T I L L P R AC T I C E ?
Remember that the cold is a stressor just like exercise. If your system
is compromised, back off on the stressful inputs. If you sense that
you’re getting sick (or are sick), take a break and come back when
you’re feeling better.
I S TAY U N C O M F O R TA B LY C O L D F O R A
LONG TIM E AF TE R MY COLD E XPOSU RE .
H O W C A N I AVO I D T H I S ?
This is a symptom of afterdrop or mild hypothermia and a sign that

you need to back off. Scale back your temperature and/or duration.
Pro Tip: Keep a training journal and track your temperature and
duration for each session. Note how you felt before and after. Time
how long it takes you to recover. If you’re experiencing afterdrop,
then you’re doing too much. With practice and documentation,
you’ll get a feel for your threshold and will be able to more
accurately and safely nudge it forward.
SHOU LD I E XPOSE MY H E AD?
Exposing your head or face is not necessary and submerging your

head in extremely cold water carries the risk of fainting.
In general, it’s best not to mess with your brain. Brief exposures
shouldn’t be a problem and can often enhance the experience. Others
complain of getting headaches.
Play with it, but don’t push it.
W H AT ’ S T H E B E S T WAY T O B R E AT H E ?
The goal is to control the breath and slow it down. Although there
is no single best breathing pattern, a full inhale through the nose
followed by an extended exhale through the mouth is a simple and
effective place to start as it can calm the nervous system.
Pro Tip: Aim for a 1:2 inhale to exhale ratio. For example, if you
inhale for a 3 count, exhale for a 6 count. Start your ideal breathing
pattern before you get in, and enter on an exhale. When you make
first contact with the cold water, you’ll be tempted to gasp and
quicken your breathing pace. Starting your breathing pattern in
advance can help you quickly regain control after the initial shock.
H O W S H O U L D I C O O R D I N AT E C O L D
TRAINING WITH MEALS?
It depends on your individual physiology and personal preference.

Some prefer to do their cold training on an empty stomach. Others
like to eat something light.
In general, it’s best to avoid big heavy meals leading up to your cold
exposure to avoid disrupting your digestion or interfering with your
body’s ability to warm up afterwards.
P.S. If you have any other questions or need support

with your practice, feel free to contact us at
support@getkion.com or call 855-387-5466.
“Do one thing every day that scares you.”
E L E ANOR ROOSEVELT
References
1. https://www.ncbi.nlm.nih.gov/pmc/ 13. https://www.sciencedirect.

articles/PMC3266793/ com/science/article/pii/
S030698770700566X
2. https://pubmed.ncbi.nlm.nih.
gov/21490370/ 14. https://link.springer.com/
article/10.1007/s004210050065
3. https://www.healthline.com/health/
calories-burned-walking 15. https://www.ncbi.nlm.nih.gov/pmc/
articles/PMC3131098/
gov/21261804/ 16. https://www.sciencedirect.
com/science/article/pii/
5. https://pubmed.ncbi.nlm.nih. S030698770700566X
gov/20798665/
6. https://www.foundmyfitness.com/ gov/26174323/
reports/cold-stress.pdf
18. https://www.ncbi.nlm.nih.gov/pmc/
7. https://journals.physiology.org/doi/ articles/PMC3233540/
full/10.1152/jappl.1999.87.2.699
19. https://journals.plos.org/plosone/
8. https://pubmed.ncbi.nlm.nih. article?id=10.1371/journal.
gov/2457640/ pone.0022748#s2
9. https://journals.plos.org/plosone/ 20. https://pubmed.ncbi.nlm.nih.

article?id=10.1371/journal. gov/26041108/
pone.0161749
21. https://www.mdpi.com/2073-
10. https://www.sciencedirect. 4441/12/4/1049
com/science/article/pii/
S2352396415300815
11. https://www.wimhofmethod.com/
uploads/kcfinder/files/PNAS.pdf
12. https://www.ncbi.nlm.nih.gov/
pmc/articles/PMC4819555/
pdf/10067_2015_Article_3009.pdf
Additional Resources
GENER AL COLD
EXPOSURE RESOURCES
What Doesn’t Kill Us and The Wedge by Scott Carney
The Midwestern Method by Jesse Coomer
Boundless: Upgrade Your Brain, Optimize

Your Body & Defy Aging by Ben Greenfield
Cold Shocking the Body by Rhonda Patrick
The Wim Hof Method
XPT Extreme Performance Training
CHEST FREEZER SETUP
PJ Nestler’s Home Set Up
Home Ice Bath Set Up with Chuck Glynn
The Ultimate Chest Freezer Cold Plunge

DIY Guide by John Richter
© 2020 KION

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Cold Thermo

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04 What is Cold Thermogenesis?

06 The History of Cold Therapy

10 The Physical Benefits of Cold Exposure

16 The Mental Benefits of Cold Exposure

19 Cold Thermo Methods: Picking the Best One for You

28 Summary of Cold Exposure Methods

29 Getting Started: General Guidelines

35 What to Expect from a Cold Therapy Session

39 Cold Exposure: A Catalyst for Personal Transformation

42 Ready to Take the Plunge?

44 Frequently Asked Questions

What therapy, or cold training. In actuality,

Is Cold your body’s metabolic response to cold by

Thermo- thermo” is just a much sexier term, right?

genesis? So for the remainder of this guide, the terms

The technical term for this phenomenon

But what about extreme temperatures? Can regular exposure to

However, even if the physical benefits are overstated, the potential

As you’ll learn in this eBook, there are many reasons to embrace

The History Claims about the health benefits of cold water

of Cold therapy date back to the founding of modern

Therapy ancient Greek physician who is considered

By 18th century Europe, heated water became

Medical science had its breakthrough in the

Cold therapy persisted as a protocol for the prevention and treatment

More Than Just Medicine

• Ancient Spartan soldiers used the cold as a training tool to make

• For thousands of years, mystics and monks from a variety of

• Historical records show that Scandinavian, Russian, European,

“It used to be an eccentric thing, people doing it once or

The global popularity of Wim Hof and his method (which

It is also a common practice of celebrity biohackers like Ben

Don’t Do It Because It’s Trendy—Do It

He suggests that there is a shared experience of longing—that the

If we accept the premise that optimal health and function is a

By reintroducing cold exposure into our lives, we can take a

However, if restoring some of our evolutionary vigor and resilience

The The headliners include fat loss, improved

Physical muscle recovery and more.

Benefits Any dedicated health-seeker’s ears would

of Cold of those benefits and more—for free—with a

Exposure However, the science on cold exposure is

Let’s explore the range of benefits for those

BOOSTS THE IM M U NE SYSTEM

Norepinephrine is a hormone and neurotransmitter associated with

In sum, the positive correlation between norepinephrine, mood,

If you’re looking to elevate your mental state, cold thermogenesis

One randomized control trial shows that cold water therapy

Studies performed with elite runners showed that cold exposure

Another notable feature of cold thermogenesis is that it increases

If you’re an endurance athlete or train to improve your cardio-

The Mental don’t include one of the most important reasons

Benefits When done with the right intention, cold

of Cold exposure can train the mental and emotional

Exposure conscious and self-limiting patterns. Fighting

“The cold makes Regularly embracing the cold is not just a

• Develop grit and resilience

• Rewire your brain to embrace

• Learn to find the opportunity for