Cold Shower Benefits Why Cold Exposure is Great For Your Health
00:00my guest today is Aditya he's a breath my guest today is Aditya he's a breath work instructor and also the host of my work instructor and also the host of my work instructor and also the host of my seven chakras today we talk about the seven chakras today we talk about the seven chakras today we talk about the power of cold showers breath work and power of cold showers breath work and power of cold showers breath work and spirituality and how it can help us to spirituality and how it can help us to spirituality and how it can help us to live longer and better so check it out live longer and better so check it out live longer and better so check it out [Music] [Music] [Music] Aditya thank you so much for joining me Aditya thank you so much for joining me Aditya thank you so much for joining me today today today thanks Risa for having me on thanks Risa for having me on thanks Risa for having me on this is a topic that I've been a little this is a topic that I've been a little this is a topic that I've been a little bit afraid of to be honest bit afraid of to be honest bit afraid of to be honest but I'm so curious about it and I know but I'm so curious about it and I know but I'm so curious about it and I know it's really good for me but cold showers it's really good for me but cold showers it's really good for me but cold showers cold exposure I know it's like not no cold exposure I know it's like not no cold exposure I know it's like not no pun intended but like the hottest thing pun intended but like the hottest thing pun intended but like the hottest thing right right right um and how that really Cascades into so um and how that really Cascades into so um and how that really Cascades into so many other aspects of our life and our many other aspects of our life and our many other aspects of our life and our health and our longevity but before we health and our longevity but before we health and our longevity but before we get into that I would love to hear a get into that I would love to hear a get into that I would love to hear a little bit more about you and your little bit more about you and your little bit more about you and your background and how you became a breath background and how you became a breath background and how you became a breath work instructor how you became a an work instructor how you became a an work instructor how you became a an advocate for cold exposure advocate for cold exposure advocate for cold exposure absolutely my name is Aditya and I'm the
01:00absolutely my name is Aditya and I'm the absolutely my name is Aditya and I'm the host and founder of my seven chakras host and founder of my seven chakras host and founder of my seven chakras I've been doing this podcast for about I've been doing this podcast for about I've been doing this podcast for about uh almost seven and a half years now uh almost seven and a half years now uh almost seven and a half years now we've crossed 6.5 million downloads we've crossed 6.5 million downloads we've crossed 6.5 million downloads completed 500 episodes and we've got completed 500 episodes and we've got completed 500 episodes and we've got listeners over 150 countries we also do listeners over 150 countries we also do listeners over 150 countries we also do a Blog over at my7 chakras a Blog over at my7 chakras a Blog over at my7 chakras uh I'm a bright work instructor uh I'm a bright work instructor uh I'm a bright work instructor what was my seventh chakras focus on what was my seventh chakras focus on what was my seventh chakras focus on yeah so essentially we focus on Ancient yeah so essentially we focus on Ancient yeah so essentially we focus on Ancient wisdom for the modern mind uh we focus wisdom for the modern mind uh we focus wisdom for the modern mind uh we focus around topics that can help people calm around topics that can help people calm around topics that can help people calm their mind relax their nervous system their mind relax their nervous system their mind relax their nervous system and experience deeper senses of bliss and experience deeper senses of bliss and experience deeper senses of bliss and topics are breath work and cold and topics are breath work and cold and topics are breath work and cold exposure intermittent fasting nutrition exposure intermittent fasting nutrition exposure intermittent fasting nutrition and for the most part my podcast was and for the most part my podcast was and for the most part my podcast was long format interviews with people long format interviews with people long format interviews with people around the world that are doing around the world that are doing around the world that are doing interesting things and you've been on a interesting things and you've been on a interesting things and you've been on a podcast as well podcast as well podcast as well yes yes yes so yeah so it's essentially that's so yeah so it's essentially that's so yeah so it's essentially that's that's what it is how did I get into
02:00that's what it is how did I get into that's what it is how did I get into um into the breath um into the breath um into the breath um um um I'd say if uh when I was growing up uh I'd say if uh when I was growing up uh I'd say if uh when I was growing up uh my initial exposure was to yoga I had uh my initial exposure was to yoga I had uh my initial exposure was to yoga I had uh compulsory yoga classes in school and compulsory yoga classes in school and compulsory yoga classes in school and during that phase we did a lot of yoga during that phase we did a lot of yoga during that phase we did a lot of yoga postures a lot of breathing exercises postures a lot of breathing exercises postures a lot of breathing exercises and what I enjoyed the most was the last and what I enjoyed the most was the last and what I enjoyed the most was the last part of the yoga session which is the part of the yoga session which is the part of the yoga session which is the shavasana which is where you're shavasana which is where you're shavasana which is where you're literally like a corpse you're lying literally like a corpse you're lying literally like a corpse you're lying down and the instructor guides you down and the instructor guides you down and the instructor guides you through different visualizations where through different visualizations where through different visualizations where you're focusing on different parts of you're focusing on different parts of you're focusing on different parts of your body and just relaxing it was so fascinating because I was not it was so fascinating because I was not I never had an experience like that I never had an experience like that I never had an experience like that where I was able to project my awareness where I was able to project my awareness where I was able to project my awareness and my Consciousness to different parts and my Consciousness to different parts and my Consciousness to different parts of the body of the body of the body that felt really really relaxing and I that felt really really relaxing and I that felt really really relaxing and I thought deep down I was sort of like a thought deep down I was sort of like a thought deep down I was sort of like a seed that was planted into my mind where seed that was planted into my mind where seed that was planted into my mind where I would want to learn more about it I would want to learn more about it I would want to learn more about it and so then
03:00and so then and so then um this was about maybe 10 years back I um this was about maybe 10 years back I um this was about maybe 10 years back I got the internet marketing bug where all got the internet marketing bug where all got the internet marketing bug where all of a sudden I noticed people like Tim of a sudden I noticed people like Tim of a sudden I noticed people like Tim Ferriss and other people who were you Ferriss and other people who were you Ferriss and other people who were you know growing their business online and know growing their business online and know growing their business online and starting blogs and starting podcasts and starting blogs and starting podcasts and starting blogs and starting podcasts and that sort of fascinated me but a lot of that sort of fascinated me but a lot of that sort of fascinated me but a lot of people were doing it in the marketing people were doing it in the marketing people were doing it in the marketing sphere and the financial sphere I had sphere and the financial sphere I had sphere and the financial sphere I had thought to myself what is that one topic thought to myself what is that one topic thought to myself what is that one topic that I'm really interested in is that I'm really interested in is that I'm really interested in is meditation and you know the chakras and meditation and you know the chakras and meditation and you know the chakras and breath work and that sort of uh once breath work and that sort of uh once breath work and that sort of uh once again planted a seed in my mind what if again planted a seed in my mind what if again planted a seed in my mind what if I could start a podcast and interview I could start a podcast and interview I could start a podcast and interview people who've been doing this for all people who've been doing this for all people who've been doing this for all their lives and learn more about about their lives and learn more about about their lives and learn more about about these topics so that sort of got me these topics so that sort of got me these topics so that sort of got me started on starting the podcast when I started on starting the podcast when I started on starting the podcast when I came to Canada about seven years back came to Canada about seven years back came to Canada about seven years back eight years back now I I just started it eight years back now I I just started it eight years back now I I just started it I thought I'll do about 10 to 15 I thought I'll do about 10 to 15 I thought I'll do about 10 to 15 episodes but one thing led to the other episodes but one thing led to the other episodes but one thing led to the other and we've now done 500 episodes over
04:00and we've now done 500 episodes over and we've now done 500 episodes over amazing amazing amazing um um it's your very first why is it so good for you to do this why is it so good for you to do this yeah of course I've been doing cold yeah of course I've been doing cold yeah of course I've been doing cold showers regularly now for the last uh showers regularly now for the last uh showers regularly now for the last uh five years five years five years and I think the way that I came to know and I think the way that I came to know and I think the way that I came to know about cold showers was a phase where I about cold showers was a phase where I about cold showers was a phase where I was in Canada was in Canada was in Canada but I wasn't really healthy in the sense but I wasn't really healthy in the sense but I wasn't really healthy in the sense that I was doing these mental exercises that I was doing these mental exercises that I was doing these mental exercises like meditation and things like that but like meditation and things like that but like meditation and things like that but on the physical level I felt that I was on the physical level I felt that I was on the physical level I felt that I was not fit and I really needed to go to the not fit and I really needed to go to the not fit and I really needed to go to the gym and so I was coming across all these gym and so I was coming across all these gym and so I was coming across all these different practices and techniques and different practices and techniques and different practices and techniques and approaches that one can use to get approaches that one can use to get approaches that one can use to get physically fit and one option obviously physically fit and one option obviously physically fit and one option obviously was going to the gym and lifting weights was going to the gym and lifting weights was going to the gym and lifting weights but the other option I came across was but the other option I came across was but the other option I came across was something called calisthenics I'm sure something called calisthenics I'm sure something called calisthenics I'm sure you've heard about that as well but the you've heard about that as well but the you've heard about that as well but the idea is to
05:00idea is to idea is to exercise your body without the use of of exercise your body without the use of of exercise your body without the use of of weights and to do push-ups and sit-ups weights and to do push-ups and sit-ups weights and to do push-ups and sit-ups and pull-ups and all these things like and pull-ups and all these things like and pull-ups and all these things like that and that instructor the person I that and that instructor the person I that and that instructor the person I don't I don't remember his name but he don't I don't remember his name but he don't I don't remember his name but he did speak about the importance of things did speak about the importance of things did speak about the importance of things like uh you know cold exposure as well like uh you know cold exposure as well like uh you know cold exposure as well as intermittent fasting and how these as intermittent fasting and how these as intermittent fasting and how these practices can then supplement what practices can then supplement what practices can then supplement what you're doing with your with your you're doing with your with your you're doing with your with your workouts workouts workouts and uh I still remember back in those and uh I still remember back in those and uh I still remember back in those days days days it was really hard you know uh just it was really hard you know uh just it was really hard you know uh just going into the cold shower and obviously going into the cold shower and obviously going into the cold shower and obviously I did not start right from the cold I I did not start right from the cold I I did not start right from the cold I started with a warm shower and then started with a warm shower and then started with a warm shower and then towards the end maybe like 20 to 30 towards the end maybe like 20 to 30 towards the end maybe like 20 to 30 seconds of cold but I still remember seconds of cold but I still remember seconds of cold but I still remember finding it so like stinging the cold but finding it so like stinging the cold but finding it so like stinging the cold but these days I go straight into the court these days I go straight into the court these days I go straight into the court but it's not as if I don't hesitate it's but it's not as if I don't hesitate it's but it's not as if I don't hesitate it's not like I want to voluntarily go into not like I want to voluntarily go into not like I want to voluntarily go into the cold every morning I still think the cold every morning I still think the cold every morning I still think about it like 10-15 seconds should I
06:00about it like 10-15 seconds should I about it like 10-15 seconds should I really do it should I not do it should I really do it should I not do it should I really do it should I not do it should I go into the cold but on typically it's go into the cold but on typically it's go into the cold but on typically it's like a hack for the Mind where I say you like a hack for the Mind where I say you like a hack for the Mind where I say you know forget it I'm going to feel good at know forget it I'm going to feel good at know forget it I'm going to feel good at the end of it and I do it but I know the end of it and I do it but I know the end of it and I do it but I know that these days I don't feel that that these days I don't feel that that these days I don't feel that stinging sensation and I think partly stinging sensation and I think partly stinging sensation and I think partly it's because of certain biological it's because of certain biological it's because of certain biological adaptations that body my body is made in adaptations that body my body is made in adaptations that body my body is made in order for me to better withstand the order for me to better withstand the order for me to better withstand the court and I'm happy to go into that if court and I'm happy to go into that if court and I'm happy to go into that if you want you want you want yeah no I mean because because not to you know you know put because not to you know you know put ourselves in positions of pain or ourselves in positions of pain or ourselves in positions of pain or discomfort yet these mini or microwaves discomfort yet these mini or microwaves discomfort yet these mini or microwaves to put ourselves out of our comfort zone to put ourselves out of our comfort zone to put ourselves out of our comfort zone are actually really essential for are actually really essential for are actually really essential for longevity and for good health right I longevity and for good health right I longevity and for good health right I mean isn't that's why you're doing it mean isn't that's why you're doing it mean isn't that's why you're doing it it's not because you love cold showers I it's not because you love cold showers I it's not because you love cold showers I mean I think some people do love cold mean I think some people do love cold mean I think some people do love cold showers but showers but
07:00showers but um what what do you um what what do you um what what do you when you're having these like micro when you're having these like micro when you're having these like micro stressors as you call them stressors as you call them stressors as you call them um what's happening to your body and why um what's happening to your body and why um what's happening to your body and why is it so good for us is it so good for us is it so good for us yeah that's very interesting and I've yeah that's very interesting and I've yeah that's very interesting and I've spent a lot of time thinking about it as spent a lot of time thinking about it as spent a lot of time thinking about it as well the fact that in our modern world well the fact that in our modern world well the fact that in our modern world right now everything is so comfortable right now everything is so comfortable right now everything is so comfortable right in fact we are encouraged to seek right in fact we are encouraged to seek right in fact we are encouraged to seek more Comfort to seek warmth to seek food more Comfort to seek warmth to seek food more Comfort to seek warmth to seek food all the time to seek breathing all the all the time to seek breathing all the all the time to seek breathing all the time right in fact oxygen is being time right in fact oxygen is being time right in fact oxygen is being glorified we need more oxygen uh but glorified we need more oxygen uh but glorified we need more oxygen uh but what I've found is our ancient Elders what I've found is our ancient Elders what I've found is our ancient Elders may be voluntarily or involuntarily for may be voluntarily or involuntarily for may be voluntarily or involuntarily for a longest period of times had a lot of a longest period of times had a lot of a longest period of times had a lot of discomfort we didn't have food all the discomfort we didn't have food all the discomfort we didn't have food all the time so we had to go through phases of time so we had to go through phases of time so we had to go through phases of feast and famine we didn't have you know feast and famine we didn't have you know feast and famine we didn't have you know warm temperature all the time so we warm temperature all the time so we warm temperature all the time so we would sometimes have a cave it would be would sometimes have a cave it would be would sometimes have a cave it would be nice and warm but at a lot of times nice and warm but at a lot of times nice and warm but at a lot of times because of having to get away from because of having to get away from because of having to get away from predators we would have to face and predators we would have to face and predators we would have to face and wither the cold wither the cold wither the cold and similarly uh even breath
08:00and similarly uh even breath and similarly uh even breath right sometimes we have to hold our right sometimes we have to hold our right sometimes we have to hold our breath and sometimes we have to breathe breath and sometimes we have to breathe breath and sometimes we have to breathe and relax normally so I feel that these and relax normally so I feel that these and relax normally so I feel that these practices somehow were ingrained into practices somehow were ingrained into practices somehow were ingrained into our DNA to help us evolve get stronger our DNA to help us evolve get stronger our DNA to help us evolve get stronger become more resilient and for some become more resilient and for some become more resilient and for some reason or the other last 30 to 40 years reason or the other last 30 to 40 years reason or the other last 30 to 40 years we've forgotten about our natural we've forgotten about our natural we've forgotten about our natural tendencies of seeking discomfort and so tendencies of seeking discomfort and so tendencies of seeking discomfort and so to answer your question what happens to answer your question what happens to answer your question what happens when when when um when we do a cold shower or immerse um when we do a cold shower or immerse um when we do a cold shower or immerse ourselves into the court ourselves into the court ourselves into the court well firstly what happens is well firstly what happens is well firstly what happens is um improved circulation um improved circulation um improved circulation we notice a dramatic improve of we notice a dramatic improve of we notice a dramatic improve of circulation the other thing that happens circulation the other thing that happens circulation the other thing that happens is also the system body goes into a is also the system body goes into a is also the system body goes into a State of Shock right because the brain State of Shock right because the brain State of Shock right because the brain is like wait what really happened right is like wait what really happened right is like wait what really happened right now uh sending signals now uh sending signals now uh sending signals um you know for a phase setting our body um you know for a phase setting our body um you know for a phase setting our body into a state of sympathetic dominance into a state of sympathetic dominance into a state of sympathetic dominance fight or flight the other thing that
09:00fight or flight the other thing that fight or flight the other thing that happens also over a period of time is happens also over a period of time is happens also over a period of time is that the body starts adapting and that the body starts adapting and that the body starts adapting and creating what is called Brown fat uh creating what is called Brown fat uh creating what is called Brown fat uh usually we've got regular fat white fat usually we've got regular fat white fat usually we've got regular fat white fat but it creates what is called Brown fat but it creates what is called Brown fat but it creates what is called Brown fat which is able to withstand cold in a which is able to withstand cold in a which is able to withstand cold in a better way so that we don't have those better way so that we don't have those better way so that we don't have those Shivers all the time and it's also more Shivers all the time and it's also more Shivers all the time and it's also more improved in terms of producing energy improved in terms of producing energy improved in terms of producing energy that is needed to create warmth and that is needed to create warmth and that is needed to create warmth and again protect ourselves from the court again protect ourselves from the court again protect ourselves from the court so there are a lot of things that are so there are a lot of things that are so there are a lot of things that are happening when we immerse ourselves into happening when we immerse ourselves into happening when we immerse ourselves into the cord and I think the best thing that the cord and I think the best thing that the cord and I think the best thing that happens is happens is happens is we train our brain to withstand more and we train our brain to withstand more and we train our brain to withstand more and more stressors more and more more stressors more and more more stressors more and more things that come out of nowhere like it things that come out of nowhere like it things that come out of nowhere like it happens in day-to-day life and it makes happens in day-to-day life and it makes happens in day-to-day life and it makes us stronger that's what I've uh that's us stronger that's what I've uh that's us stronger that's what I've uh that's what I've noticed as well what I've noticed as well what I've noticed as well so some
10:00is good for us but if you have chronic is good for us but if you have chronic stress that actually causes chronic stress that actually causes chronic stress that actually causes chronic inflammation which then you know causes inflammation which then you know causes inflammation which then you know causes chronic disease so if you're someone chronic disease so if you're someone chronic disease so if you're someone who's always stressed out do you who's always stressed out do you who's always stressed out do you recommend doing something like this as recommend doing something like this as recommend doing something like this as well are you placing more stress on my well are you placing more stress on my well are you placing more stress on my body or body or body or you're then displacing the chronic you're then displacing the chronic you're then displacing the chronic stress and you know what I mean stress and you know what I mean stress and you know what I mean yeah yes of course yeah yes of course yeah yes of course um based on my experience and I can only um based on my experience and I can only um based on my experience and I can only speak to my experience over here as well speak to my experience over here as well speak to my experience over here as well as people that I've spoken to and as people that I've spoken to and as people that I've spoken to and connected with uh but basically connected with uh but basically connected with uh but basically um um our human body is very intelligent we've our human body is very intelligent we've our human body is very intelligent we've got the nervous system that has its two got the nervous system that has its two got the nervous system that has its two branches we've got the sympathetic branches we've got the sympathetic branches we've got the sympathetic nervous system which is the fight or nervous system which is the fight or nervous system which is the fight or flight and we've got the parasympathetic flight and we've got the parasympathetic flight and we've got the parasympathetic nervous system which is the rest and nervous system which is the rest and nervous system which is the rest and digest and relax and so back in the day digest and relax and so back in the day digest and relax and so back in the day when we were out in the grasslands or uh when we were out in the grasslands or uh when we were out in the grasslands or uh in the jungles when there was this in the jungles when there was this in the jungles when there was this Predator that would you know bounce on
11:00Predator that would you know bounce on Predator that would you know bounce on us our ancestors had just two options us our ancestors had just two options us our ancestors had just two options either you fight either you fight either you fight um fight that animal if you're strong um fight that animal if you're strong um fight that animal if you're strong enough and capable enough enough and capable enough enough and capable enough or you flight you you run away or you or you flight you you run away or you or you flight you you run away or you freeze you just you know stay there freeze you just you know stay there freeze you just you know stay there hopefully that Predator will not notice hopefully that Predator will not notice hopefully that Predator will not notice and then you will be safe but then what and then you will be safe but then what and then you will be safe but then what would end up happening is you would put would end up happening is you would put would end up happening is you would put that gas pedal on your nervous system that gas pedal on your nervous system that gas pedal on your nervous system yes you would be alert and stressed out yes you would be alert and stressed out yes you would be alert and stressed out but then hopefully once the Predator but then hopefully once the Predator but then hopefully once the Predator would go away you would calm down and would go away you would calm down and would go away you would calm down and relax and your body would realize that relax and your body would realize that relax and your body would realize that now it's time to focus on digestion and now it's time to focus on digestion and now it's time to focus on digestion and cognitive function and other things that cognitive function and other things that cognitive function and other things that are not super critical immediately but are not super critical immediately but are not super critical immediately but are important right but chronic stress are important right but chronic stress are important right but chronic stress is when your is when your is when your um your foot is always on that gas pedal um your foot is always on that gas pedal um your foot is always on that gas pedal mainly because of our modern lifestyle mainly because of our modern lifestyle mainly because of our modern lifestyle our notifications that go every day our notifications that go every day our notifications that go every day email emails that come from time to time email emails that come from time to time email emails that come from time to time phone calls phone calls phone calls and this is just compounding over a
12:00and this is just compounding over a and this is just compounding over a period of times looming deadlines people period of times looming deadlines people period of times looming deadlines people are getting laid off these days uh the are getting laid off these days uh the are getting laid off these days uh the banks are going crazy inflation is at an banks are going crazy inflation is at an banks are going crazy inflation is at an all-time high right so I don't blame all-time high right so I don't blame all-time high right so I don't blame people uh of today where we always have people uh of today where we always have people uh of today where we always have these stressors and we always have that these stressors and we always have that these stressors and we always have that bear or that lion right outside our door bear or that lion right outside our door bear or that lion right outside our door now we know logically there's no lion now we know logically there's no lion now we know logically there's no lion but our subconscious mind feels that way but our subconscious mind feels that way but our subconscious mind feels that way we keep remaining in that elevated level we keep remaining in that elevated level we keep remaining in that elevated level of sympathetic dominance now once again of sympathetic dominance now once again of sympathetic dominance now once again like I said it's like putting your foot like I said it's like putting your foot like I said it's like putting your foot on a gas pedal it takes a toll on our on a gas pedal it takes a toll on our on a gas pedal it takes a toll on our health and so the solution is health and so the solution is health and so the solution is finding ways to rewire our brain and finding ways to rewire our brain and finding ways to rewire our brain and remain more in a state of remain more in a state of remain more in a state of parasympathetic dominance not just at a parasympathetic dominance not just at a parasympathetic dominance not just at a conscious level but at a subconscious conscious level but at a subconscious conscious level but at a subconscious level as well and the key to that not level as well and the key to that not level as well and the key to that not just cold showers but also I would say just cold showers but also I would say just cold showers but also I would say starting with some nice relaxing breath starting with some nice relaxing breath starting with some nice relaxing breath work sessions so that when you're in the work sessions so that when you're in the work sessions so that when you're in the cold shower you know how to relax the cold shower you know how to relax the cold shower you know how to relax the cold shower is just mimicking what might
13:00cold shower is just mimicking what might cold shower is just mimicking what might happen in your life when you're driving happen in your life when you're driving happen in your life when you're driving the car and somebody you know speeds in the car and somebody you know speeds in the car and somebody you know speeds in front of you or maybe when somebody at front of you or maybe when somebody at front of you or maybe when somebody at your workplace says something that you your workplace says something that you your workplace says something that you know just triggers you out of nowhere know just triggers you out of nowhere know just triggers you out of nowhere how do you breathe how do you respond how do you breathe how do you respond how do you breathe how do you respond the cold shower is just mimicking that the cold shower is just mimicking that the cold shower is just mimicking that stress response in the morning so that stress response in the morning so that stress response in the morning so that you know that's you know the cold shower you know that's you know the cold shower you know that's you know the cold shower for a lot of people is the most fearful for a lot of people is the most fearful for a lot of people is the most fearful thing that they're going to do during thing that they're going to do during thing that they're going to do during the day right once you conquer that the day right once you conquer that the day right once you conquer that during the afternoon evening everything during the afternoon evening everything during the afternoon evening everything else is in comparison not as fearful so else is in comparison not as fearful so else is in comparison not as fearful so that's the idea from a narrative that's the idea from a narrative that's the idea from a narrative standpoint standpoint standpoint very cool very cool yeah so I've never very cool very cool yeah so I've never very cool very cool yeah so I've never taken well I've taken a cold shower but taken well I've taken a cold shower but taken well I've taken a cold shower but oh well because it's very hot outside oh well because it's very hot outside oh well because it's very hot outside not a deliberate cold shower like now not a deliberate cold shower like now not a deliberate cold shower like now when it's you know going into winter when it's you know going into winter when it's you know going into winter right um right um right um so how do you recommend you know for so how do you recommend you know for so how do you recommend you know for someone who like me who is very someone who like me who is very someone who like me who is very interested in theory but it's very interested in theory but it's very interested in theory but it's very afraid of actually doing it afraid of actually doing it afraid of actually doing it um what can we do to like actually go
14:00um what can we do to like actually go um what can we do to like actually go ahead and you know take that first step ahead and you know take that first step ahead and you know take that first step yes of course yes of course yes of course um um in fact there are multiple ways you can in fact there are multiple ways you can in fact there are multiple ways you can look at it first look at it first look at it first is to is to is to like if a person is not convinced then like if a person is not convinced then like if a person is not convinced then they will not do the cold shower in the they will not do the cold shower in the they will not do the cold shower in the first place so first I would suggest first place so first I would suggest first place so first I would suggest sort of reading about cold showers sort of reading about cold showers sort of reading about cold showers finding out the science about cold finding out the science about cold finding out the science about cold showers finding out your why why do you showers finding out your why why do you showers finding out your why why do you want to do the core shower in the first want to do the core shower in the first want to do the core shower in the first place right if you like warm showers and place right if you like warm showers and place right if you like warm showers and if you're happy with it then stick with if you're happy with it then stick with if you're happy with it then stick with warm showers but if you find out like warm showers but if you find out like warm showers but if you find out like maybe you're listening right now that maybe you're listening right now that maybe you're listening right now that there are multitude of benefits that you there are multitude of benefits that you there are multitude of benefits that you can accrue from cold showers then that's can accrue from cold showers then that's can accrue from cold showers then that's the first thing because then you're the first thing because then you're the first thing because then you're mentally wired to are motivated to do mentally wired to are motivated to do mentally wired to are motivated to do that cold shower in the first place I that cold shower in the first place I that cold shower in the first place I would suggest starting slow or starting would suggest starting slow or starting would suggest starting slow or starting small small small do that warm shower but then towards the do that warm shower but then towards the do that warm shower but then towards the end turn up the dial the cold water end turn up the dial the cold water end turn up the dial the cold water faucet a little bit for about 10 seconds faucet a little bit for about 10 seconds faucet a little bit for about 10 seconds first time next day make it 15 seconds first time next day make it 15 seconds first time next day make it 15 seconds 20 seconds 30 seconds and you can track
15:0020 seconds 30 seconds and you can track 20 seconds 30 seconds and you can track yourself track yourself how do you feel yourself track yourself how do you feel yourself track yourself how do you feel after that cold shower getting out of after that cold shower getting out of after that cold shower getting out of the warm shower how do you feel getting the warm shower how do you feel getting the warm shower how do you feel getting out of the cold shower 10 to 15 seconds out of the cold shower 10 to 15 seconds out of the cold shower 10 to 15 seconds and so really building it up slowly but and so really building it up slowly but and so really building it up slowly but surely maybe week number two you go to surely maybe week number two you go to surely maybe week number two you go to 30 seconds week number three you go to 30 seconds week number three you go to 30 seconds week number three you go to one minute and you'll notice you feel one minute and you'll notice you feel one minute and you'll notice you feel more confident you'll feel more certain more confident you'll feel more certain more confident you'll feel more certain and then ultimately maybe just doing and then ultimately maybe just doing and then ultimately maybe just doing like a cold you know getting into the like a cold you know getting into the like a cold you know getting into the cold shower but doing it for 20 seconds cold shower but doing it for 20 seconds cold shower but doing it for 20 seconds right so I I feel that building it up right so I I feel that building it up right so I I feel that building it up slowly will give you the confidence and slowly will give you the confidence and slowly will give you the confidence and courage to take small micro steps and courage to take small micro steps and courage to take small micro steps and moving in the direction of ultimately moving in the direction of ultimately moving in the direction of ultimately taking a cold shower for about three to taking a cold shower for about three to taking a cold shower for about three to four minutes that's that's that's the four minutes that's that's that's the four minutes that's that's that's the um that's the path I would recommend um that's the path I would recommend um that's the path I would recommend also there are certain breathing also there are certain breathing also there are certain breathing techniques that can prepare you before techniques that can prepare you before techniques that can prepare you before getting into the cold shower and then I getting into the cold shower and then I getting into the cold shower and then I can talk about that also can talk about that also can talk about that also yeah so yeah so yeah so um take a cold shower can you jump do the
16:00take a cold shower can you jump do the cold shower first and then the warm hot cold shower first and then the warm hot cold shower first and then the warm hot shower or it doesn't really you don't shower or it doesn't really you don't shower or it doesn't really you don't really reap the benefits if you do it really reap the benefits if you do it really reap the benefits if you do it that way does it really kind of need to that way does it really kind of need to that way does it really kind of need to be the end or okay cold shower yeah the be the end or okay cold shower yeah the be the end or okay cold shower yeah the reason why I recommended warm first and reason why I recommended warm first and reason why I recommended warm first and then cord is because you're used to the then cord is because you're used to the then cord is because you're used to the warm right now uh warm right now uh warm right now uh right so if a person is uh typically uh right so if a person is uh typically uh right so if a person is uh typically uh you know wanting to get into cold then you know wanting to get into cold then you know wanting to get into cold then invariably they're either using lukewarm invariably they're either using lukewarm invariably they're either using lukewarm or maybe hot water so do what is or maybe hot water so do what is or maybe hot water so do what is comfortable for you immediately and then comfortable for you immediately and then comfortable for you immediately and then go into the court but I know a lot of go into the court but I know a lot of go into the court but I know a lot of people people people especially in Scandinavian countries especially in Scandinavian countries especially in Scandinavian countries that practice the warm cold warm cold that practice the warm cold warm cold that practice the warm cold warm cold all the time so they go into the sauna all the time so they go into the sauna all the time so they go into the sauna stay there for about 10 minutes really stay there for about 10 minutes really stay there for about 10 minutes really hot really invigorating really you know hot really invigorating really you know hot really invigorating really you know I love saunas as well and then jumping I love saunas as well and then jumping I love saunas as well and then jumping into the core for about five minutes and into the core for about five minutes and into the core for about five minutes and then going back into the heart that I've then going back into the heart that I've then going back into the heart that I've found has benefits too opens up your found has benefits too opens up your found has benefits too opens up your pores makes you nice and fresh and that
17:00pores makes you nice and fresh and that pores makes you nice and fresh and that contrast I feel is is really good for contrast I feel is is really good for contrast I feel is is really good for for the body so that could that could for the body so that could that could for the body so that could that could work as well contrast very cool very work as well contrast very cool very work as well contrast very cool very cool so so what in terms of breath work cool so so what in terms of breath work cool so so what in terms of breath work then then then um talk to me a little bit about the um talk to me a little bit about the um talk to me a little bit about the importance of breath work it's not just importance of breath work it's not just importance of breath work it's not just like regular breathing but there's like regular breathing but there's like regular breathing but there's certain techniques and there's certain certain techniques and there's certain certain techniques and there's certain there's so many different kinds of there's so many different kinds of there's so many different kinds of breath work that people can do right breath work that people can do right breath work that people can do right um um so if we're going to go into cold so if we're going to go into cold so if we're going to go into cold exposure what kinds of breath work are exposure what kinds of breath work are exposure what kinds of breath work are you recommending you recommending you recommending yeah of course so the breadth is when I yeah of course so the breadth is when I yeah of course so the breadth is when I found the most important tool that we found the most important tool that we found the most important tool that we have at our disposal to influence our have at our disposal to influence our have at our disposal to influence our nervous system nervous system nervous system um um right and breadth is such a crucial right and breadth is such a crucial right and breadth is such a crucial thing we can thing we can thing we can um you know not have food for I don't um you know not have food for I don't um you know not have food for I don't know a couple of days I think 15 days know a couple of days I think 15 days know a couple of days I think 15 days that's what they said you can go without that's what they said you can go without that's what they said you can go without water as well for about three to four water as well for about three to four water as well for about three to four days maybe five uh but you cannot go days maybe five uh but you cannot go days maybe five uh but you cannot go without breath
18:00without breath without breath for even like 30 to 40 seconds if you've for even like 30 to 40 seconds if you've for even like 30 to 40 seconds if you've not practiced enough right so not practiced enough right so not practiced enough right so automatically your body freezes and your automatically your body freezes and your automatically your body freezes and your you know your your brain is uh thirsting you know your your brain is uh thirsting you know your your brain is uh thirsting for that air and so breath is such a for that air and so breath is such a for that air and so breath is such a crucial aspect of our life when we crucial aspect of our life when we crucial aspect of our life when we breathe in our sympathetic nervous breathe in our sympathetic nervous breathe in our sympathetic nervous system is activated when we breathe out system is activated when we breathe out system is activated when we breathe out our parasympathetic nervous system is our parasympathetic nervous system is our parasympathetic nervous system is activated and so all of that happens activated and so all of that happens activated and so all of that happens just between an in-breath and an out just between an in-breath and an out just between an in-breath and an out breath and so the key then is to breath and so the key then is to breath and so the key then is to understand understand understand the different breathing techniques and the different breathing techniques and the different breathing techniques and what each breathing technique does for what each breathing technique does for what each breathing technique does for our nervous system and what we need like our nervous system and what we need like our nervous system and what we need like what state do we need to be in maybe in what state do we need to be in maybe in what state do we need to be in maybe in the morning we need we can afford to be the morning we need we can afford to be the morning we need we can afford to be a little bit more sympathetic dominant a a little bit more sympathetic dominant a a little bit more sympathetic dominant a little bit more alert a little bit more little bit more alert a little bit more little bit more alert a little bit more vibrant and energetic because we want to vibrant and energetic because we want to vibrant and energetic because we want to face the day we want to go into that face the day we want to go into that face the day we want to go into that meeting typically maybe we have a few meeting typically maybe we have a few meeting typically maybe we have a few coffees right and so maybe we can uh coffees right and so maybe we can uh coffees right and so maybe we can uh have that coffee but then use an have that coffee but then use an have that coffee but then use an invigorating uh energetic breathing
19:00invigorating uh energetic breathing invigorating uh energetic breathing technique that can then really technique that can then really technique that can then really complement uh the coffee that you're complement uh the coffee that you're complement uh the coffee that you're having and allow you to show up in that having and allow you to show up in that having and allow you to show up in that meeting uh and and when if you're meeting uh and and when if you're meeting uh and and when if you're thinking about going into the cold thinking about going into the cold thinking about going into the cold shower shower shower one technique that I would recommend is one technique that I would recommend is one technique that I would recommend is long exhales long exhales long exhales because once again what does exhale do because once again what does exhale do because once again what does exhale do it activates your it activates your it activates your parasympathetic nervous system parasympathetic nervous system parasympathetic nervous system when you go into the cold shower when you go into the cold shower when you go into the cold shower automatically your sympathetic gets automatically your sympathetic gets automatically your sympathetic gets alert your body's alert your nervous alert your body's alert your nervous alert your body's alert your nervous system is on a high alert because you're system is on a high alert because you're system is on a high alert because you're you're being bombarded with these cold you're being bombarded with these cold you're being bombarded with these cold water droplets and so really calming water droplets and so really calming water droplets and so really calming yourself down and exhaling right will allow you to relax and calm right will allow you to relax and calm down and create that vasodilation that down and create that vasodilation that down and create that vasodilation that will allow you to remain in a state of will allow you to remain in a state of will allow you to remain in a state of balance at that stage wow so what do you balance at that stage wow so what do you balance at that stage wow so what do you talk what about like box breathing or
20:00talk what about like box breathing or talk what about like box breathing or like you know there's a lot of that like like you know there's a lot of that like like you know there's a lot of that like kind of breathing which kind of I think kind of breathing which kind of I think kind of breathing which kind of I think that is more invigorating right that's that is more invigorating right that's that is more invigorating right that's really trying to trigger your your the really trying to trigger your your the really trying to trigger your your the micro stressors as well do you recommend micro stressors as well do you recommend micro stressors as well do you recommend that at all like after your shower or that at all like after your shower or that at all like after your shower or you know that sort of thing like when you know that sort of thing like when you know that sort of thing like when you're already in that sympathetic state you're already in that sympathetic state you're already in that sympathetic state yeah so uh what I do is especially if so yeah so uh what I do is especially if so yeah so uh what I do is especially if so these days in terms of where I'm at with these days in terms of where I'm at with these days in terms of where I'm at with my practice in the morning when I'm my practice in the morning when I'm my practice in the morning when I'm getting into the cold shower and I go getting into the cold shower and I go getting into the cold shower and I go directly into the cold shower I do not directly into the cold shower I do not directly into the cold shower I do not need any uh breathing technique mainly need any uh breathing technique mainly need any uh breathing technique mainly because I'm doing it so I shock myself because I'm doing it so I shock myself because I'm doing it so I shock myself but if does that make sense so I'm doing but if does that make sense so I'm doing but if does that make sense so I'm doing it particularly because I do want to it particularly because I do want to it particularly because I do want to experience that shock and I want to get experience that shock and I want to get experience that shock and I want to get the Maximum Impact so to speak and then the Maximum Impact so to speak and then the Maximum Impact so to speak and then when I'm at the court I might do some when I'm at the court I might do some when I'm at the court I might do some relaxation breathing techniques just to relaxation breathing techniques just to relaxation breathing techniques just to allow myself to balance and to calm but allow myself to balance and to calm but allow myself to balance and to calm but if I'm going into the English Bay here if I'm going into the English Bay here if I'm going into the English Bay here in Vancouver during the cold uh winter
21:00in Vancouver during the cold uh winter in Vancouver during the cold uh winter where it's really cold water that's when where it's really cold water that's when where it's really cold water that's when uh especially if I'm if I'm with friends uh especially if I'm if I'm with friends uh especially if I'm if I'm with friends and people who are going together who and people who are going together who and people who are going together who might be new to uh cold immersion or might be new to uh cold immersion or might be new to uh cold immersion or cold uh cold tips uh we do a more cold uh cold tips uh we do a more cold uh cold tips uh we do a more invigorating invigorating invigorating um you know energizing breath work um you know energizing breath work um you know energizing breath work technique which could be as simple as uh technique which could be as simple as uh technique which could be as simple as uh one by one in an hour right and what that does essentially is right and what that does essentially is you are you know activating your you are you know activating your you are you know activating your sympathetic for a short period of time sympathetic for a short period of time sympathetic for a short period of time once again intermittent not chronic uh once again intermittent not chronic uh once again intermittent not chronic uh stressing and then you spend some time stressing and then you spend some time stressing and then you spend some time to really go even lower and more relaxed to really go even lower and more relaxed to really go even lower and more relaxed you spend some time in deep meditation you spend some time in deep meditation you spend some time in deep meditation maybe one minute maybe two because then maybe one minute maybe two because then maybe one minute maybe two because then you're training your nervous system to you're training your nervous system to you're training your nervous system to generate that inner heat right and then generate that inner heat right and then generate that inner heat right and then you are also priming your nervous system you are also priming your nervous system you are also priming your nervous system to go into the water to go into the water to go into the water so that's what I would recommend uh if
22:00so that's what I would recommend uh if so that's what I would recommend uh if you are new to cold exposure cold dips you are new to cold exposure cold dips you are new to cold exposure cold dips especially if that water is really cold especially if that water is really cold especially if that water is really cold to do some uh you know priming to do some uh you know priming to do some uh you know priming energizing breath work before getting energizing breath work before getting energizing breath work before getting into the cold I also do visualization into the cold I also do visualization into the cold I also do visualization which I find is really powerful whether which I find is really powerful whether which I find is really powerful whether you look at the monks in Tibet or maybe you look at the monks in Tibet or maybe you look at the monks in Tibet or maybe in India visualization is is a core in India visualization is is a core in India visualization is is a core component of their practice even component of their practice even component of their practice even especially if they're going into the especially if they're going into the especially if they're going into the cold rivers and cold Lakes so just cold rivers and cold Lakes so just cold rivers and cold Lakes so just visualizing yourself firstly visualizing yourself firstly visualizing yourself firstly visualizing how you are going to feel visualizing how you are going to feel visualizing how you are going to feel when you come out of the cold when you come out of the cold when you come out of the cold or maybe visualizing one one challenge or maybe visualizing one one challenge or maybe visualizing one one challenge that you're having in your life when it that you're having in your life when it that you're having in your life when it comes to maybe your relationships or comes to maybe your relationships or comes to maybe your relationships or maybe your business a roadblock that you maybe your business a roadblock that you maybe your business a roadblock that you know you've been working on for the last know you've been working on for the last know you've been working on for the last couple of weeks and you you don't seem couple of weeks and you you don't seem couple of weeks and you you don't seem to get beyond that visualize that the to get beyond that visualize that the to get beyond that visualize that the cold water is that challenge cold water is that challenge cold water is that challenge and once you come out of the cold water and once you come out of the cold water and once you come out of the cold water you would have either gotten a you would have either gotten a you would have either gotten a resolution or you would have overcome
23:00resolution or you would have overcome resolution or you would have overcome that challenge right so that that's that challenge right so that that's that challenge right so that that's something that's that really works for something that's that really works for something that's that really works for me because the cold represents all the me because the cold represents all the me because the cold represents all the problems and roadblocks in our life and problems and roadblocks in our life and problems and roadblocks in our life and so going into the cold coming out is so going into the cold coming out is so going into the cold coming out is powerful the other thing I do is I powerful the other thing I do is I powerful the other thing I do is I visualize as if my body is full of Fire visualize as if my body is full of Fire visualize as if my body is full of Fire and Heat and Heat and Heat and along with the breathing techniques and along with the breathing techniques and along with the breathing techniques going into that water with that going into that water with that going into that water with that visualization of of your body full of visualization of of your body full of visualization of of your body full of fire helps you build that warmth and fire helps you build that warmth and fire helps you build that warmth and then you you're able to acclimatize to then you you're able to acclimatize to then you you're able to acclimatize to that cold water much more easily so it's that cold water much more easily so it's that cold water much more easily so it's a combination for me of breathing uh the a combination for me of breathing uh the a combination for me of breathing uh the visualization visualization visualization and just holding that state that's and just holding that state that's and just holding that state that's setting that intention of why you're setting that intention of why you're setting that intention of why you're doing that in the first place doing that in the first place doing that in the first place very cool very cool and I can see how very cool very cool and I can see how very cool very cool and I can see how that can Cascade like once your shower that can Cascade like once your shower that can Cascade like once your shower is over right it really does set your is over right it really does set your is over right it really does set your day or if you're doing it at night I
24:00day or if you're doing it at night I day or if you're doing it at night I guess it will set your sleep guess it will set your sleep guess it will set your sleep um um to be prepared for the next day in a to be prepared for the next day in a to be prepared for the next day in a very uh powerful way right very uh powerful way right very uh powerful way right um you had talked about also uh before um you had talked about also uh before um you had talked about also uh before the call about spirituality and how you the call about spirituality and how you the call about spirituality and how you link spirituality link spirituality link spirituality into this practice which I think is also into this practice which I think is also into this practice which I think is also really powerful right it's all really powerful right it's all really powerful right it's all interlinked it's like you know I I feel interlinked it's like you know I I feel interlinked it's like you know I I feel like a lot of times Western medicine like a lot of times Western medicine like a lot of times Western medicine just silos everything right it's like just silos everything right it's like just silos everything right it's like when you have heart disease they only when you have heart disease they only when you have heart disease they only focus on the heart and meanwhile it's of focus on the heart and meanwhile it's of focus on the heart and meanwhile it's of course affecting your entire body so I course affecting your entire body so I course affecting your entire body so I love this this idea of how cold exposure love this this idea of how cold exposure love this this idea of how cold exposure can Ripple into the your overall health can Ripple into the your overall health can Ripple into the your overall health but how it also connects with you know but how it also connects with you know but how it also connects with you know the way you set your intentions and then the way you set your intentions and then the way you set your intentions and then also your spirituality so talk to me a also your spirituality so talk to me a also your spirituality so talk to me a little bit about that how you kind of little bit about that how you kind of little bit about that how you kind of integrate that into your practice integrate that into your practice integrate that into your practice yeah of course yeah of course yeah of course [Music] [Music] um um through my practice uh what I've
25:00through my practice uh what I've through my practice uh what I've realized is that we are not just human realized is that we are not just human realized is that we are not just human beings having a spiritual experience and beings having a spiritual experience and beings having a spiritual experience and studying meditation studying meditation studying meditation and maybe doing yoga or working with our and maybe doing yoga or working with our and maybe doing yoga or working with our chakras We Are Spiritual Beings having a chakras We Are Spiritual Beings having a chakras We Are Spiritual Beings having a human experience human experience human experience and practices like these like chord and practices like these like chord and practices like these like chord exposure and breath work give us a exposure and breath work give us a exposure and breath work give us a glimpse sometimes of the Eternal self glimpse sometimes of the Eternal self glimpse sometimes of the Eternal self that we are that we are that we are essentially essentially essentially and so for me what cold shower does or and so for me what cold shower does or and so for me what cold shower does or cold exposure whatever that might be cold exposure whatever that might be cold exposure whatever that might be on a physical level when you're getting on a physical level when you're getting on a physical level when you're getting into the court your body creates these into the court your body creates these into the court your body creates these endorphins adrenaline endorphins adrenaline endorphins adrenaline um you know um you know um you know um um oxytocin serotonin all these beautiful oxytocin serotonin all these beautiful oxytocin serotonin all these beautiful chemicals that create a concoction that chemicals that create a concoction that chemicals that create a concoction that make you feel good makes you feel really make you feel good makes you feel really make you feel good makes you feel really happy makes you feel that you don't need
26:00happy makes you feel that you don't need happy makes you feel that you don't need a lot in in the world in order to feel a lot in in the world in order to feel a lot in in the world in order to feel good about yourself and about the world good about yourself and about the world good about yourself and about the world around you around you around you also ah because you're in the cold it also ah because you're in the cold it also ah because you're in the cold it has the effect of silencing the chatter has the effect of silencing the chatter has the effect of silencing the chatter in the mind calming down your default in the mind calming down your default in the mind calming down your default mode Network and making feel much more mode Network and making feel much more mode Network and making feel much more connected with everything and everyone connected with everything and everyone connected with everything and everyone around you that is a beautiful spiritual around you that is a beautiful spiritual around you that is a beautiful spiritual experience experience experience when you combine breath work and when you combine breath work and when you combine breath work and everybody knows about breath work these everybody knows about breath work these everybody knows about breath work these days how it can take you into Altered days how it can take you into Altered days how it can take you into Altered States Of Consciousness how it can make States Of Consciousness how it can make States Of Consciousness how it can make your brain vibrate in Alpha your brain vibrate in Alpha your brain vibrate in Alpha or even Theta Theta is like more deep or even Theta Theta is like more deep or even Theta Theta is like more deep State deep sleep but then it can prime State deep sleep but then it can prime State deep sleep but then it can prime yourself to have better quality sleep yourself to have better quality sleep yourself to have better quality sleep and restful sleep and so for me breath and restful sleep and so for me breath and restful sleep and so for me breath work and cold exposure are teachers that work and cold exposure are teachers that work and cold exposure are teachers that allow us to at least seek and find out allow us to at least seek and find out allow us to at least seek and find out who we truly are
27:00who we truly are who we truly are which are which is which which are these which are which is which which are these which are which is which which are these essential Spiritual Beings that we are essential Spiritual Beings that we are essential Spiritual Beings that we are also also also I feel technology is also accelerating I feel technology is also accelerating I feel technology is also accelerating this change because before this this change because before this this change because before this conversation you spoke about how the conversation you spoke about how the conversation you spoke about how the internet is allowing us to connect so internet is allowing us to connect so internet is allowing us to connect so immaculately so amazingly well with immaculately so amazingly well with immaculately so amazingly well with people around the world and have people around the world and have people around the world and have conversations that you would not been conversations that you would not been conversations that you would not been able to have before and to me from a able to have before and to me from a able to have before and to me from a spiritual standpoint you know you're spiritual standpoint you know you're spiritual standpoint you know you're sitting uh somewhere in the east coast sitting uh somewhere in the east coast sitting uh somewhere in the east coast of America I'm on the west coast of of America I'm on the west coast of of America I'm on the west coast of Canada but our minds are connecting and Canada but our minds are connecting and Canada but our minds are connecting and so what I'm also finding out is that we so what I'm also finding out is that we so what I'm also finding out is that we just don't have this personal just don't have this personal just don't have this personal uh objective mind we have the subjective uh objective mind we have the subjective uh objective mind we have the subjective mind this Cosmic mind that is one and mind this Cosmic mind that is one and mind this Cosmic mind that is one and through meditation through breath work through meditation through breath work through meditation through breath work and through I'm diving deep into the and through I'm diving deep into the and through I'm diving deep into the Silver mind control method I'm not sure Silver mind control method I'm not sure Silver mind control method I'm not sure I mean everyone's heard about it uh I mean everyone's heard about it uh I mean everyone's heard about it uh because it was a very popular book back because it was a very popular book back because it was a very popular book back in the 70s I think but really using our
28:00in the 70s I think but really using our in the 70s I think but really using our mind to connect with other minds and mind to connect with other minds and mind to connect with other minds and you know do things like ESP receive you know do things like ESP receive you know do things like ESP receive intuitive downloads and also manifest so intuitive downloads and also manifest so intuitive downloads and also manifest so so so uh just to summarize uh these so so uh just to summarize uh these so so uh just to summarize uh these techniques and hacks and and methods techniques and hacks and and methods techniques and hacks and and methods allow us to remember more of who we allow us to remember more of who we allow us to remember more of who we truly are truly are truly are I think that's so powerful and that's so I think that's so powerful and that's so I think that's so powerful and that's so important more than ever these days I important more than ever these days I important more than ever these days I think that we get distracted way too think that we get distracted way too think that we get distracted way too often and way too much often and way too much often and way too much um that you know finding that core and um that you know finding that core and um that you know finding that core and coming back to our foundation and I and coming back to our foundation and I and coming back to our foundation and I and I feel like you know having these micro I feel like you know having these micro I feel like you know having these micro practices whether it's 10 seconds in the practices whether it's 10 seconds in the practices whether it's 10 seconds in the you know in a cold shower or 30 seconds you know in a cold shower or 30 seconds you know in a cold shower or 30 seconds whatever whatever whatever um doing breath work every single day um doing breath work every single day um doing breath work every single day meditating every single day connecting meditating every single day connecting meditating every single day connecting to our spiritual feeling every single to our spiritual feeling every single to our spiritual feeling every single day I think is it all compounds right it day I think is it all compounds right it day I think is it all compounds right it has a compounding effect has a compounding effect has a compounding effect um that then
29:00um that then um that then changes the way we walk through life and changes the way we walk through life and changes the way we walk through life and changes our decision making and it changes our decision making and it changes our decision making and it changes like it ends up Rippling and changes like it ends up Rippling and changes like it ends up Rippling and changes everything I feel like changes everything I feel like changes everything I feel like um so kind of as we wrap this up so tell um so kind of as we wrap this up so tell um so kind of as we wrap this up so tell me what what do you want people to walk me what what do you want people to walk me what what do you want people to walk away with what should they how can they away with what should they how can they away with what should they how can they create small habits of change in their create small habits of change in their create small habits of change in their life to ultimately increase their life to ultimately increase their life to ultimately increase their longevity increase their overall longevity increase their overall longevity increase their overall well-being increase their health well-being increase their health well-being increase their health um um is it taking is it the cold exposure is it taking is it the cold exposure is it taking is it the cold exposure cold showers every single day can you cold showers every single day can you cold showers every single day can you just like maybe you know we're heading just like maybe you know we're heading just like maybe you know we're heading into winter maybe we can just sit into winter maybe we can just sit into winter maybe we can just sit outside with a t-shirt on is that the outside with a t-shirt on is that the outside with a t-shirt on is that the same thing same thing same thing yeah I mean I think we're all going on yeah I mean I think we're all going on yeah I mean I think we're all going on different Journeys we're at different different Journeys we're at different different Journeys we're at different stages of our journey and uh one of the stages of our journey and uh one of the stages of our journey and uh one of the challenges that we have these days challenges that we have these days challenges that we have these days especially with social media and the especially with social media and the especially with social media and the internet is the comparison syndrome and internet is the comparison syndrome and internet is the comparison syndrome and just because somebody's taking a cold just because somebody's taking a cold just because somebody's taking a cold plunge with ice blocks you know in their plunge with ice blocks you know in their plunge with ice blocks you know in their plunge daily it doesn't mean that the
30:00plunge daily it doesn't mean that the plunge daily it doesn't mean that the other person has to do it but other person has to do it but other person has to do it but that could be an inspiration for them to that could be an inspiration for them to that could be an inspiration for them to develop their own practice so it doesn't develop their own practice so it doesn't develop their own practice so it doesn't have to be that extreme but even have to be that extreme but even have to be that extreme but even something small is going to make big something small is going to make big something small is going to make big changes one percent change that you do changes one percent change that you do changes one percent change that you do today can lead to exponential changes today can lead to exponential changes today can lead to exponential changes and differences like 365 days down the and differences like 365 days down the and differences like 365 days down the line so my invitation for your listeners line so my invitation for your listeners line so my invitation for your listeners is to develop something simple and take is to develop something simple and take is to develop something simple and take that one small step towards uh their that one small step towards uh their that one small step towards uh their transformation we are on the verge of transformation we are on the verge of transformation we are on the verge of the New Year 2023 right now and my idea the New Year 2023 right now and my idea the New Year 2023 right now and my idea my suggestion is that one small step my suggestion is that one small step my suggestion is that one small step that you can take right now can make an that you can take right now can make an that you can take right now can make an exponential difference towards the end exponential difference towards the end exponential difference towards the end of 2023 and my suggestion is also to not of 2023 and my suggestion is also to not of 2023 and my suggestion is also to not go big by jumping into the cold shower go big by jumping into the cold shower go big by jumping into the cold shower because that might create a negative because that might create a negative because that might create a negative experience and make you feel as of cold experience and make you feel as of cold experience and make you feel as of cold shower cold immersion overall is bad for shower cold immersion overall is bad for shower cold immersion overall is bad for you so start small you so start small you so start small could be as simple as setting aside could be as simple as setting aside could be as simple as setting aside about five minutes to breathe I would about five minutes to breathe I would about five minutes to breathe I would recommend the four by eight technique
31:00recommend the four by eight technique recommend the four by eight technique where you sit down in the evening where you sit down in the evening where you sit down in the evening especially if you find it hard to fall especially if you find it hard to fall especially if you find it hard to fall asleep and to stay asleep this is a asleep and to stay asleep this is a asleep and to stay asleep this is a powerful technique powerful technique powerful technique sit down uh you know in a place where no sit down uh you know in a place where no sit down uh you know in a place where no one is going to disturb you one is going to disturb you one is going to disturb you um you know back straight inhale through um you know back straight inhale through um you know back straight inhale through your nose for four seconds slowly and your nose for four seconds slowly and your nose for four seconds slowly and exhale through your mouth or through exhale through your mouth or through exhale through your mouth or through your nose for eight long seconds and your nose for eight long seconds and your nose for eight long seconds and really elongating that exhale do that really elongating that exhale do that really elongating that exhale do that for about five to seven minutes you'll for about five to seven minutes you'll for about five to seven minutes you'll notice you feel drowsy you feel relaxed notice you feel drowsy you feel relaxed notice you feel drowsy you feel relaxed and you'll get good quality sleep and and you'll get good quality sleep and and you'll get good quality sleep and again I don't recommend it while doing again I don't recommend it while doing again I don't recommend it while doing while driving or while operating while driving or while operating while driving or while operating Machinery but this four by eight Machinery but this four by eight Machinery but this four by eight technique is my go-to method especially technique is my go-to method especially technique is my go-to method especially if I'm finding it hard to sleep in terms if I'm finding it hard to sleep in terms if I'm finding it hard to sleep in terms of the cold shower start small if you're of the cold shower start small if you're of the cold shower start small if you're doing a warm shower right now towards doing a warm shower right now towards doing a warm shower right now towards the end the end the end turn the call dial and keep it for about turn the call dial and keep it for about turn the call dial and keep it for about 15 seconds and 20 seconds and I find the 15 seconds and 20 seconds and I find the 15 seconds and 20 seconds and I find the most important thing for me most important thing for me most important thing for me especially when starting a new habit is
32:00especially when starting a new habit is especially when starting a new habit is to don't not forget to celebrate your to don't not forget to celebrate your to don't not forget to celebrate your Victory a lot of people will never do a Victory a lot of people will never do a Victory a lot of people will never do a cold shower they'll listen to this cold shower they'll listen to this cold shower they'll listen to this episode and say cold shower is not for episode and say cold shower is not for episode and say cold shower is not for me and that's it and they are never me and that's it and they are never me and that's it and they are never going to see what is possible but some going to see what is possible but some going to see what is possible but some of you will try it out so when you try of you will try it out so when you try of you will try it out so when you try it out 15-20 seconds if not it might not it out 15-20 seconds if not it might not it out 15-20 seconds if not it might not be like a jump into a freezing Lake but be like a jump into a freezing Lake but be like a jump into a freezing Lake but that is your Victory so don't forget to that is your Victory so don't forget to that is your Victory so don't forget to celebrate it 15 seconds 20 seconds celebrate it 15 seconds 20 seconds celebrate it 15 seconds 20 seconds celebrated Journal it note down how you celebrated Journal it note down how you celebrated Journal it note down how you feel feel feel and that's what I would recommend uh and that's what I would recommend uh and that's what I would recommend uh brightwork and cold shower something brightwork and cold shower something brightwork and cold shower something small small that's awesome Aditya thank you so much that's awesome Aditya thank you so much that's awesome Aditya thank you so much podcast if they want to yes of course my website is my seven yes of course my website is my seven chakras.com seven is a word my seven chakras.com seven is a word my seven chakras.com seven is a word my seven chakras.com that's where you can read my chakras.com that's where you can read my chakras.com that's where you can read my blogs I write a lot about Brett's work blogs I write a lot about Brett's work blogs I write a lot about Brett's work gold exposure crystals as well I love
33:00gold exposure crystals as well I love gold exposure crystals as well I love crystals I've got this Crystal in front crystals I've got this Crystal in front crystals I've got this Crystal in front of me and if you want to listen to my of me and if you want to listen to my of me and if you want to listen to my podcast it is available on all major podcast it is available on all major podcast it is available on all major platforms iTunes Spotify Google you just platforms iTunes Spotify Google you just platforms iTunes Spotify Google you just have to search for my7 chakras.com my7 have to search for my7 chakras.com my7 have to search for my7 chakras.com my7 chakras chakras chakras you will find it there you will find it there you will find it there [Music]