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hey guys i'm mark perry founder of bot hey guys i'm mark perry founder of bot lane if you're watching for the first lane if you're watching for the first lane if you're watching for the first time for the last several years i've time for the last several years i've time for the last several years i've been doing a cold shower religiously been doing a cold shower religiously been doing a cold shower religiously and i mean full blast cold and it's and i mean full blast cold and it's and i mean full blast cold and it's become a keystone habit for me become a keystone habit for me become a keystone habit for me and so why would i do such a thing like and so why would i do such a thing like and so why would i do such a thing like am i masochistic am i masochistic am i masochistic like do i have some type of problem like like do i have some type of problem like like do i have some type of problem like why would i do that why would i do that why would i do that the short answer is that i'm a better the short answer is that i'm a better the short answer is that i'm a better man man man because of it and that's why i created a because of it and that's why i created a because of it and that's why i created a seven day cold water challenge for you seven day cold water challenge for you seven day cold water challenge for you here's how it works you're going to be here's how it works you're going to be here's how it works you're going to be doing a 30-second cold shower doing a 30-second cold shower doing a 30-second cold shower each day for seven days and ideally the each day for seven days and ideally the each day for seven days and ideally the cold water is going to be 60 degrees or cold water is going to be 60 degrees or cold water is going to be 60 degrees or less less less if possible so basically just full blast if possible so basically just full blast if possible so basically just full blast cold so why should you do this right cold so why should you do this right cold so why should you do this right well for thousands of years people all well for thousands of years people all well for thousands of years people all around the world have been around the world have been around the world have been using cold water for physical health using cold water for physical health using cold water for physical health benefits benefits benefits and even spiritual reasons i think there and even spiritual reasons i think there and even spiritual reasons i think there are a few important reasons for me to are a few important reasons for me to are a few important reasons for me to kind of kind of kind of highlight i think the first and most highlight i think the first and most highlight i think the first and most important reason is it gives you a important reason is it gives you a important reason is it gives you a mental edge mental edge mental edge when you're able to do something first
when you're able to do something first when you're able to do something first thing in the morning that's a little bit thing in the morning that's a little bit thing in the morning that's a little bit uncomfortable uncomfortable uncomfortable and you embrace that discomfort and get and you embrace that discomfort and get and you embrace that discomfort and get over it and get through it over it and get through it over it and get through it it has amazing an amazing psychological it has amazing an amazing psychological it has amazing an amazing psychological benefit it's like you just feel like you benefit it's like you just feel like you benefit it's like you just feel like you do anything do anything do anything right you're able to handle and become right you're able to handle and become right you're able to handle and become more resilient to stress more resilient to stress more resilient to stress that's fundamentally what it is the idea that's fundamentally what it is the idea that's fundamentally what it is the idea is is is is is is achieving what we want and becoming the achieving what we want and becoming the achieving what we want and becoming the man we want to be man we want to be man we want to be it typically requires some discomfort it typically requires some discomfort it typically requires some discomfort and discomfort's a part of life and discomfort's a part of life and discomfort's a part of life instead of attempting to run away from instead of attempting to run away from instead of attempting to run away from our fears and our discomforts it's like our fears and our discomforts it's like our fears and our discomforts it's like we we we face them head-on that is really what is face them head-on that is really what is face them head-on that is really what is so i think valuable about doing a cold so i think valuable about doing a cold so i think valuable about doing a cold shower shower shower just face your fears head on number two just face your fears head on number two just face your fears head on number two is is is it may boost your immune system one it may boost your immune system one it may boost your immune system one dutch study dutch study dutch study combining cold water therapy breathing combining cold water therapy breathing combining cold water therapy breathing and meditation found that participants and meditation found that participants and meditation found that participants produced more anti-inflammatory produced more anti-inflammatory produced more anti-inflammatory chemicals chemicals chemicals and it's not really surprising to me and it's not really surprising to me and it's not really surprising to me that this is that this is that this is uh maybe a possibility just because cold uh maybe a possibility just because cold uh maybe a possibility just because cold shower is shower is shower is is a form of stress right to your body is a form of stress right to your body is a form of stress right to your body and so it's not surprising that um your
and so it's not surprising that um your and so it's not surprising that um your immune system may also benefit from a immune system may also benefit from a immune system may also benefit from a cold shower cold shower cold shower and then third is it increases your and then third is it increases your and then third is it increases your metabolism metabolism metabolism it's uncertain as to how much it really it's uncertain as to how much it really it's uncertain as to how much it really increases our metabolism but definitely increases our metabolism but definitely increases our metabolism but definitely increases your metabolism because increases your metabolism because increases your metabolism because during a cold shower your body during a cold shower your body during a cold shower your body temperature decreases and then temperature decreases and then temperature decreases and then after your body temperature needs to after your body temperature needs to after your body temperature needs to increase again your metabolism increases increase again your metabolism increases increase again your metabolism increases which means you're burning more calories which means you're burning more calories which means you're burning more calories again it's unsure how much but it's again it's unsure how much but it's again it's unsure how much but it's definitely burning more calories definitely burning more calories definitely burning more calories and now there was a laundry list of and now there was a laundry list of and now there was a laundry list of purported benefits to cold showers purported benefits to cold showers purported benefits to cold showers and the important thing is that you do and the important thing is that you do and the important thing is that you do it for yourself it for yourself it for yourself right you've got to test it for yourself right you've got to test it for yourself right you've got to test it for yourself and see how it goes so how do i make and see how it goes so how do i make and see how it goes so how do i make this challenge this challenge this challenge easier to complete i think there are two easier to complete i think there are two easier to complete i think there are two primary ways primary ways primary ways the first is you got to focus on your the first is you got to focus on your the first is you got to focus on your breathing and so when you first go into breathing and so when you first go into breathing and so when you first go into a cold shower a cold shower a cold shower most most most people it's like you most most most people it's like you most most most people it's like you clench up you hold your breath clench up you hold your breath clench up you hold your breath and then maybe you scream in other words and then maybe you scream in other words and then maybe you scream in other words you're completely freaking out which is you're completely freaking out which is you're completely freaking out which is the opposite of what you want to do you the opposite of what you want to do you the opposite of what you want to do you want to want to want to relax open up your body and breathe
relax open up your body and breathe relax open up your body and breathe slowly and deeply the stress of the cold slowly and deeply the stress of the cold slowly and deeply the stress of the cold is hitting your body and you're just is hitting your body and you're just is hitting your body and you're just like ah like ah like ah not a big deal no problem right just not a big deal no problem right just not a big deal no problem right just relaxing but really relaxing but really relaxing but really breathe deeply and even if you can just breathe deeply and even if you can just breathe deeply and even if you can just move slowly move slowly move slowly and breathe and relax okay so again and breathe and relax okay so again and breathe and relax okay so again focus on your breathing that is really focus on your breathing that is really focus on your breathing that is really the shift that's what's going to help the shift that's what's going to help the shift that's what's going to help you you you uh do cold showers like they're not a uh do cold showers like they're not a uh do cold showers like they're not a big deal the second tip big deal the second tip big deal the second tip is you can start with warmer water and is you can start with warmer water and is you can start with warmer water and then go to colder water then go to colder water then go to colder water me personally i just go full blast cold me personally i just go full blast cold me personally i just go full blast cold uh straight away uh straight away uh straight away but you can start with the warmer and but you can start with the warmer and but you can start with the warmer and then go colder which may be more then go colder which may be more then go colder which may be more manageable manageable manageable and again it's just for 30 seconds full and again it's just for 30 seconds full and again it's just for 30 seconds full blast cold and this is blast cold and this is blast cold and this is uh what is recommended this this uh what is recommended this this uh what is recommended this this strategy when you're first doing it is strategy when you're first doing it is strategy when you're first doing it is recommended by wim hof who recommended by wim hof who recommended by wim hof who is like a cold water therapy enthusiast is like a cold water therapy enthusiast is like a cold water therapy enthusiast and um expert right actually i did his and um expert right actually i did his and um expert right actually i did his workshop in 2016. and so one more thing workshop in 2016. and so one more thing workshop in 2016. and so one more thing to mention is you can build this into to mention is you can build this into to mention is you can build this into your morning routine maybe it's right your morning routine maybe it's right your morning routine maybe it's right when you wake when you wake
when you wake up maybe it's after your workout but up maybe it's after your workout but up maybe it's after your workout but build it in so that you you can stay build it in so that you you can stay build it in so that you you can stay consistent with it consistent with it consistent with it so when should you do it well this so when should you do it well this so when should you do it well this coming monday coming monday coming monday is a great time to do it again it's 30 is a great time to do it again it's 30 is a great time to do it again it's 30 second cold shower second cold shower second cold shower each day for seven days and i'm so each day for seven days and i'm so each day for seven days and i'm so excited if you do this because excited if you do this because excited if you do this because it can just unleash the beast it can it can just unleash the beast it can it can just unleash the beast it can unleash a part of you that maybe unleash a part of you that maybe unleash a part of you that maybe hasn't been around for a while right hasn't been around for a while right hasn't been around for a while right it's just like that part of you like you it's just like that part of you like you it's just like that part of you like you know what know what know what i said i'm gonna do it and i'm gonna do i said i'm gonna do it and i'm gonna do i said i'm gonna do it and i'm gonna do it there isn't any hesitation it there isn't any hesitation it there isn't any hesitation you just get the job done and you just you just get the job done and you just you just get the job done and you just tap into a deep inner strength and power tap into a deep inner strength and power tap into a deep inner strength and power again i'm selling you hard on this again i'm selling you hard on this again i'm selling you hard on this because i really think it can do that it because i really think it can do that it because i really think it can do that it has done it for me it just has done it for me it just has done it for me it just it shifts you into like i can do it it shifts you into like i can do it it shifts you into like i can do it attitude and i can make this happen attitude and i can make this happen attitude and i can make this happen mindset mindset mindset give it a go if you have any questions give it a go if you have any questions give it a go if you have any questions let me know and i'm just really let me know and i'm just really let me know and i'm just really excited to hear how things go for you excited to hear how things go for you excited to hear how things go for you and i'll see you next video
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In a world where comfort often reigns supreme, the idea of stepping into a cold shower may seem counterintuitive. Yet, embracing the chill can unlock profound benefits for both mind and body. This blog explores the science behind cold showers and introduces a simple yet powerful 7-day challenge to help you cultivate resilience and enhance your well-being.
Mark Perry, founder of Bot Lane, has made cold showers a cornerstone of his daily ritual. He believes that facing discomfort head-on not only fortifies mental strength but also promotes physical health. As he states, 'It gives you a mental edge when you're able to do something first thing in the morning that's a little bit uncomfortable.' This article will guide you through the mechanics of cold exposure (discussed further here), its benefits, and practical tips to embark on your own cold shower journey.
The short answer is that I'm a better man because of it.
30 seconds for each cold shower 7 days for the challenge 60 degrees or less for cold water
Introduction to Cold Showers
Cold showers have been utilized for centuries across various cultures for their health benefits. The practice of exposing the body to cold water is not merely a test of willpower; it is a scientifically backed method to enhance physical and mental resilience.
When one steps into cold water, the body experiences a form of stress. This stress response triggers a cascade of physiological changes aimed at restoring homeostasis. As Mark Perry explains, 'Instead of attempting to run away from our fears and our discomforts, we face them head-on.' This confrontation with discomfort can lead to a profound sense of accomplishment and empowerment.
"Instead of attempting to run away from our fears and our discomforts, we face them head-on." — Mark Perry
You're able to handle and become more resilient to stress. That's fundamentally what it is.
Benefits of Cold Showers
The benefits of cold showers extend beyond the initial shock of cold water. Research indicates that regular exposure to cold can boost the immune system, increase metabolism, and enhance mental clarity.
A study conducted in the Netherlands found that participants who engaged in cold water therapy produced higher levels of anti-inflammatory chemicals. This suggests that cold showers may support immune function, helping the body fend off illness. Additionally, the act of immersing oneself in cold water can stimulate metabolic processes. When the body temperature drops, it requires energy to return to its normal state, thereby increasing calorie expenditure. While the exact metabolic boost varies, it is clear that cold exposure (discussed further here) can contribute to overall caloric burn.
Moreover, the psychological benefits are equally compelling. Engaging in a daily cold shower ritual can foster a 'can-do' attitude, reinforcing resilience in the face of life's challenges. As Perry notes, 'It can just unleash the beast; it can unleash a part of you that maybe hasn't been around for a while.'
Tips for the Challenge
Embarking on a 7-day cold shower challenge can be daunting, but with the right approach, it can become a transformative experience. Here are some practical tips to ease the transition:
1. **Focus on Your Breathing**: When first entering cold water, many people instinctively tense up and hold their breath. Instead, practice deep, slow breathing to help your body relax. This shift in focus can mitigate the shock and make the experience more manageable.
2. **Gradual Transition**: If full cold immersion feels overwhelming, consider starting with warmer water and gradually decreasing the temperature. This method, recommended by cold exposure expert Wim Hof, can help acclimate your body to the chill.
3. **Integrate into Your Routine**: Consistency is key. Incorporate your cold shower into your morning ritual—whether it’s right after waking up or following a workout. This will help solidify the habit and ensure you reap the benefits.
Conclusion and Encouragement
The journey into cold showers is more than a physical challenge; it is an opportunity to cultivate resilience and enhance your overall well-being. By committing to a 30-second cold shower each day for seven days, you may discover newfound strength and clarity.
As you embark on this challenge, remember that discomfort is a part of growth. Embrace the cold, breathe deeply, and allow yourself to experience the benefits. You may find, as Mark Perry does, that this simple ritual can profoundly impact your mindset and approach to life's challenges.
Words Worth Hearing
"It can just unleash the beast; it can unleash a part of you that maybe hasn't been around for a while." — Mark Perry
Practical Takeaways
Commit to a 7-day cold shower challenge, starting with 30 seconds each day.
Focus on your breathing to manage discomfort and enhance your experience.
Incorporate cold showers into your morning routine for consistency and ease.
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