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Cold Plunge is currently in than ever before, but Karl the Great (747-814) and Johann Wolfgang von Goethe (1749-1832) are said to have already been practicing cold plunger . Pastor Sebastian Kneipp also worked with cold water castings. However, the water temperature here was approx. 15 degrees.
In many regions, Cold Plunge or ice swimming goes back to a long tradition and even the children grow there. In Ukraine, in Russia, Belarus wash their sins at the ice pool.
Cold Plunge is also very well known in Norway. Numerous bathing spots invite you to take a refreshing and healthy ice pool in winter. Even cold plunge clubs are available all over Norway and the travel providers also advertise with it.
In Austria, the numerous mountain lakes literally invite you to the Cold Plunge . Here, too, many groups have formed themselves that regularly jump into the ice -cold wet. In Germany, too, bathing in the ice -cold water can be practiced very well - North Sea, Baltic Sea, Isar, Starnbergersee ... Unfortunately not quite as good in the Ruhr area, since many lakes and waters are in the nature reserve, but alternatively you can stand a small bathing zuber on the terrace or balcony and practice Cold Plunge there.
Cold Plunge for the first time 14 years ago . Back then in the ice -cold North Sea, on Sylt. Since then I haven't left an opportunity to get into the cold whenever it was possible. Last year, together with my son, I visited a Wim Hof Workshop in order to refine or re -learn the breathing technique. Wim Hof practices a kind of holotropic breathing. You breathe very quickly and intensely and can actually become high and also trigger emotions.
Good breathing technique is important because we use the breathing to control part of our hormones
We can influence blood pressure through breathing, the heartbeat and our vegetative nervous system. Breathing is not just air in and off. Breathing is life, breathing is essential. We take many things that we do routinely every day. You just make them without thinking about how to do these things. Breathing is really so incredibly important for the entire organism.
We do not breathe to absorb oxygen, but primarily to give carbon dioxide. Because only when carbon dioxide comes out of our body can oxygen be absorbed. And only if there is sufficient red blood cells and iron in the blood, the oxygen can be properly transported through the body to the corresponding organs.
If we breathe quickly and hectically, this signals the body stress
hunting or hunted for the organism - run away to survive, breathe to survive. Hectic and too fast breathing also means that more cortisol is released . Cortisol is our stress and activity hormone, it is important for metabolism, for blood sugar regulation, for the immune system. If cortisol is increasingly needed, the body robs it from the pregnenolon (Pregnenolon-Stealing syndrome) after a very short time in order to remain steadfast. Pregnenolon is almost the mother of hormones. We produce bile acid and cholesterol and then it forms pregnenolon, progesterone, cortisol etc ... If the formation of the hormones comes in its capacity limits, it either taps off the upstream hormone or gradually dries up so that the hormones drop.
If too long, too much cortisol is released, this has negative consequences for the organism
Not only that the pregnish solon is stolen, the progesterone also begins to sink and thus pushes the development of an estrog dominance. An increased cortisol has the disadvantage that a lot of water is stored under the skin, so you flood. The hypothalamus and the pituitary gland are disturbed in its function, so that the thyroid gland is no longer controlled because the TSH is reduced. This is quite unfavorable, since the adrenal glands are controlled by the thyroid gland and the T3 that arises by conversion from T4. The adrenal glands have quite a few T3 receptors and like to be woken up by the thyroid in the morning. If the TSH is lowered by the cortisol, the measuring level for the thyroid hormones no longer works. The low TSH signals that there is sufficient T4 and T3 and nothing has to be produced. The thyroid hormones take off, they drop so that an underactive thyroid occurs. There is already an underactive thyroid thyroid if FT4 and FT3 are within the standard in the 10% range. A deficiency does not only exist if a minus is in front of the measured value.
From breathing to the thyroid - everything is related
The stress caused by the breathing stress in the body, in the thyroid gland and in the adrenal glands promotes the development of inflammatory cytokines , which also disturb the hypothalamus and the hypophysis in its function.
The cortisol release is usually always associated with the fact that glucose is transferred from the cells into the blood. The aim is to generate energy. Energy that is theoretically intended to continue running. It's just stupid that you don't run quickly at all, but just breathe hectically because you simply breathe false. Thus, the sugar dissolved from the cells cannot be burned when running and running, but remains unused and causes various problems here. The excess sugar is often created as a belly/hip fat in order to be able to fall back on it in an emergency. Part of the excess sugar is also converted into triglycerides and LDL cholesterol and promotes the risk of getting pancreatitis or arteriosclerosis with the risk of suffering a heart attack or stroke. The formation of insulin resistance is pushed massively and thus also the development of diabetes, with all its facets.
If there is a progesterone deficiency due to the Pregnenolonstealing, this disturbs the hormonal balance between progesterone and estrogen. There is estrogen dominance. A distinction must be made between what estrogen dominance it is. Estrogens can be in the norm and still be dominant. This is always the case when the progesterone has dropped and no longer fits estrogen in terms of quantity. Comparable to a lentil soup that mainly consists of potatoes. The other type of estrog dominance exists when there is actually far too much estrogen. It then shoots beyond the norm. In the third variant of the estrog dominance, both hormones are in the minus area, but still do not fit together in terms of quantity. Therapeutically three completely different approaches. An estrogen deficiency makes the lung tissue more vulnerable and increases the risk of getting asthma. An estrogen surplus triggers the mast cell, which then increasingly releases histamine. Histamine causes the tissue to swell, provokes inflammatory processes and also promotes the development of asthma through this mechanism.
Right breathing is not only important for the Cold Plunge , but generally for health
Those who constantly breathe false risk a lot. Thank God not everyone breathes hectic and quick. But many breathe quite uncoordinated, do not breathe too superficial, not deep enough or breathe through your mouth all the time. Not to mention those who have snoring and breathing at night. This also changes the cortisol release and harbors a lot of health risks if you don't change anything.
We are mostly used to heat, sit in heated rooms, wear thick clothes, wrap us in warm blankets in the evening, showers warm/hot ... Cold has become unbearable condition for many. Cold is badly tolerated. Because we are always used to heat, our body loses the ability to adapt to different temperatures. It is then difficult for us to leave our warm comfort zone and to expose us to the unpopular cold.
Cold has many great advantages
- The vessels contract through the cold water on the Cold Plunge , the blood centered, which means that the inner organs are supplied with a lot better.
- After the Cold Plunge the blood flow to the vessels and skin is reflecting and thus increases the elasticity of the vessels and skin.
- Due to the increased distribution of cytokines, the cold application has an anti -inflammatory effect and a very positive effect on the immune system.
- Cold Plunge also has a positive effect on the hormones, on the neurotransmitter and also on the thyroid. This releases more hormones from the purpose of warmer regulation and energy generation. For this reason, swimming in the ice water lively, awake and concentrated makes you cheerfully, awake and concentrated.
- Mitochondria production is also stimulated, so that more energy is available in the long term. The vagus nerve is activated and strengthened so that long -term regeneration, calm, relaxation, balance and stress regulation are encouraged.
- The improved regeneration ability also benefits athletes, since the muscles can be supplied much better and can be supplied with oxygen, nutrients, amino acids and lactic acid can be broken down.
What contraindications are there for the Cold Plunge ?
But there are also contraindications for Cold Plunge - Basedow's disease, fever, decompensated heart diseases. Here there should always be a conversation with the one that leads the Cold Plunge .
Since the thyroid gland takes over the heat regulation and the TSH increases as soon as we are cold, the whole thing can be boosted even more in people with a thyroid overactive. An increased TSH ensures that more is released by the thyroid hormone T4 in order to generate heat. If the thyroid gland, a Basedow disease, can cause a racing heart, cold sweat, tremble and trigger stress. Therefore, people with a poorly set, over -functional thyroid gland should do without Cold Plunge .
Why you shouldn't have Cold Plunge with fever is probably explained by itself.
To get used to Cold Plunge , you should start with cold shower
Daily alternating showers are right now to get the body used to the cold water. When showering, for example, you can complete with cold water. This has the advantage that the ambient air does not feel as cold as after a warm shower. You can search for Kneipp systems and step on the water with cold water. This also prepares the body very well. If you don't necessarily want to start with cold water, you can permanently set the room temperature to 19-20 degrees. You can consciously face the cold outside. A visit to a refrigeration chamber would also be good preparation. However, the dry cold of the cold chambers feels completely different from the wet cold.
People who are difficult to switch off their heads who are difficult to focus benefits very well from the Cold Plunge . The concentration is on breathing and of course on yourself. If you come into contact with cold water, you often stay away. Of course, the air should not be stopped on Cold Plunge This is also the reason why preparatory breathing exercises are important. If you enter the water, the focus must be on breathing. The head has no time to take care of other things than breathing.
The breathing is then subject to my own control so that you are very with you. We have often lost the feeling of "being with ourselves", and the Cold Plunge has the opportunity to regain and learn this ability.
My conclusion
I can really recommend Cold Plunge . You go beyond your personal borders, get to know each other and your skills, learn to focus and hide the area. It is a great experience with a great feeling after the Cold Plunge .
It is important that you never go into the water alone in public waters, especially not as inexperienced. You should always take someone at your side who is careful not to happen to you. The fright over the unusual cold can also stumbling or robbed your breath. If you want to be on the safe side, I would always recommend visiting a workshop at the beginning. There are many great, very empathetic Wim Hof Instructors who offer workshops everywhere in Germany, Austria, Poland, Poland, etc. Sporadically, I also offer workshops, but I'm not a Wim Hof Instructor.
Alexandra Nau is a naturopath, 1st chair of the Biochemical Association in Velbert-Neviges and has brought a total of four books on the subject of holistic health to book trade. For many years she has been interested in the topic of Cold Plunge , holistic health, breathing, hormones, thyroid gland, mitochondria, pain/pain treatment.
