00:00I believe that anyone can do this I believe that anyone can do this including you and why am I recording including you and why am I recording including you and why am I recording this video right now in October this video right now in October this video right now in October this is because the fall is the best this is because the fall is the best this is because the fall is the best time to start doing cold air exposure time to start doing cold air exposure time to start doing cold air exposure and prepare yourself for winter because and prepare yourself for winter because and prepare yourself for winter because you cannot just start cold exposure in you cannot just start cold exposure in you cannot just start cold exposure in the middle of the winter and not expect the middle of the winter and not expect the middle of the winter and not expect to get sick cold exposure is something to get sick cold exposure is something to get sick cold exposure is something you do gradually in this video I'm going you do gradually in this video I'm going you do gradually in this video I'm going to give you a lot of details and I'm to give you a lot of details and I'm to give you a lot of details and I'm going to be really specific because I going to be really specific because I going to be really specific because I want to make sure that you're able to want to make sure that you're able to want to make sure that you're able to achieve peace and get all the benefits achieve peace and get all the benefits achieve peace and get all the benefits from cold exposure and I'm confident
01:00from cold exposure and I'm confident from cold exposure and I'm confident that your perception of cold will change that your perception of cold will change that your perception of cold will change and that you will become immune to the and that you will become immune to the and that you will become immune to the cold and I encourage you to watch the cold and I encourage you to watch the cold and I encourage you to watch the whole video because I will give you a whole video because I will give you a whole video because I will give you a lot of things that you should be really lot of things that you should be really lot of things that you should be really aware of when doing cold exposure aware of when doing cold exposure aware of when doing cold exposure because it's not something you joke because it's not something you joke because it's not something you joke around with and I will emphasize on around with and I will emphasize on around with and I will emphasize on crucial mistakes that you should avoid crucial mistakes that you should avoid crucial mistakes that you should avoid when doing cold when doing cold when doing cold exposure because cold is something that exposure because cold is something that exposure because cold is something that can give you a of benefits but as it can can give you a of benefits but as it can can give you a of benefits but as it can give you benefits it also can destroy give you benefits it also can destroy give you benefits it also can destroy you if you use it the wrong way now let you if you use it the wrong way now let you if you use it the wrong way now let me quickly give you some background me quickly give you some background me quickly give you some background information and then we can jump information and then we can jump information and then we can jump straight away into the details on how to straight away into the details on how to straight away into the details on how to adapt to freezing air which is really adapt to freezing air which is really adapt to freezing air which is really cool so why would you want to do code cool so why would you want to do code cool so why would you want to do code exposure in the first place it looks exposure in the first place it looks exposure in the first place it looks cool obviously but what's the other cool obviously but what's the other cool obviously but what's the other reasons well if you click on this video reasons well if you click on this video reasons well if you click on this video you probably know a a lot of benefits of
02:00you probably know a a lot of benefits of you probably know a a lot of benefits of cold exposure but let me just quickly cold exposure but let me just quickly cold exposure but let me just quickly give you some that most scientists agree give you some that most scientists agree give you some that most scientists agree on some of the physical benefits of cold on some of the physical benefits of cold on some of the physical benefits of cold exposure are it burns your fat it exposure are it burns your fat it exposure are it burns your fat it reduces inflammation it strengthens your reduces inflammation it strengthens your reduces inflammation it strengthens your immune system also the mental benefits immune system also the mental benefits immune system also the mental benefits are it reduces depression it increases are it reduces depression it increases are it reduces depression it increases dopamine it improves your quality of dopamine it improves your quality of dopamine it improves your quality of sleep and also another thing that is sleep and also another thing that is sleep and also another thing that is really cool about the human body is it really cool about the human body is it really cool about the human body is it wakes you up wakes you up wakes you up and it does so because when you wake up and it does so because when you wake up and it does so because when you wake up your heart rate increases which your heart rate increases which your heart rate increases which increases your core body temperature and increases your core body temperature and increases your core body temperature and this is why you feel more energized this is why you feel more energized this is why you feel more energized you're waking up when you go to sleep you're waking up when you go to sleep you're waking up when you go to sleep your core body temperature drops down your core body temperature drops down your core body temperature drops down and that's why you feels sleepy so what and that's why you feels sleepy so what and that's why you feels sleepy so what happens when you go outside and freezing happens when you go outside and freezing happens when you go outside and freezing cold is that your sensors on your body cold is that your sensors on your body cold is that your sensors on your body notice that oh it is cold externally so notice that oh it is cold externally so notice that oh it is cold externally so your body feels the need to increase the your body feels the need to increase the your body feels the need to increase the core body temperature which in turn
03:00core body temperature which in turn core body temperature which in turn wakes you up so it's perfect to do the wakes you up so it's perfect to do the wakes you up so it's perfect to do the cold exposure in the morning because cold exposure in the morning because cold exposure in the morning because this is what you want you want to this is what you want you want to this is what you want you want to increase your cor body temperature to increase your cor body temperature to increase your cor body temperature to feel more awake so you go outside your feel more awake so you go outside your feel more awake so you go outside your body feels that it's it's cold body feels that it's it's cold body feels that it's it's cold externally so it increases your Coral externally so it increases your Coral externally so it increases your Coral body temperature and you're more awake body temperature and you're more awake body temperature and you're more awake and it has the also opposite effect when and it has the also opposite effect when and it has the also opposite effect when you go in a sauna when you go in a sauna you go in a sauna when you go in a sauna you go in a sauna when you go in a sauna your body perceives that externally the your body perceives that externally the your body perceives that externally the hair is really hot so your body lowers hair is really hot so your body lowers hair is really hot so your body lowers your core body temperature and that's your core body temperature and that's your core body temperature and that's why you feel more sleepy after sauna so why you feel more sleepy after sauna so why you feel more sleepy after sauna so if you like doing uh saunas or cold if you like doing uh saunas or cold if you like doing uh saunas or cold exposure I recommend doing cold exposure exposure I recommend doing cold exposure exposure I recommend doing cold exposure in the morning and doing saunas at night in the morning and doing saunas at night in the morning and doing saunas at night because of those because of those because of those mechanisms now the other thing that is mechanisms now the other thing that is mechanisms now the other thing that is really important is that cold exposure really important is that cold exposure really important is that cold exposure especially in the morning will make your especially in the morning will make your especially in the morning will make your entire day more productive because you
04:00entire day more productive because you entire day more productive because you force yourself to do something really force yourself to do something really force yourself to do something really really hard in the morning and after you really hard in the morning and after you really hard in the morning and after you do it well everything else seems really do it well everything else seems really do it well everything else seems really easy relative to this really hard easy relative to this really hard easy relative to this really hard thing and you're less likely to thing and you're less likely to thing and you're less likely to procrastinate your other tasks during procrastinate your other tasks during procrastinate your other tasks during the day because you already you already the day because you already you already the day because you already you already have done the hardest thing because have done the hardest thing because have done the hardest thing because trust me it is hard in the morning to go trust me it is hard in the morning to go trust me it is hard in the morning to go outside when it's freezing cold it is outside when it's freezing cold it is outside when it's freezing cold it is hard but once you do it everything else hard but once you do it everything else hard but once you do it everything else seems easy and the funny thing is the seems easy and the funny thing is the seems easy and the funny thing is the real reason why I started doing cold air real reason why I started doing cold air real reason why I started doing cold air exposure is completely unrelated to all exposure is completely unrelated to all exposure is completely unrelated to all the benefits that I mentioned above let the benefits that I mentioned above let the benefits that I mentioned above let me explain in the summer of me explain in the summer of me explain in the summer of 2022 every single morning for about 15 2022 every single morning for about 15 2022 every single morning for about 15 minutes I was going outside and I was minutes I was going outside and I was minutes I was going outside and I was getting sunlight in my eyes and I did getting sunlight in my eyes and I did getting sunlight in my eyes and I did that because at some point I watched a that because at some point I watched a that because at some point I watched a podcast of Dr Andrew huberman where he podcast of Dr Andrew huberman where he podcast of Dr Andrew huberman where he emphasized how important it is to get emphasized how important it is to get emphasized how important it is to get sunlight in your eyes as soon as you
05:00sunlight in your eyes as soon as you sunlight in your eyes as soon as you wake up so I started doing that every wake up so I started doing that every wake up so I started doing that every single morning so I fell in love with single morning so I fell in love with single morning so I fell in love with this morning routine of sitting outside this morning routine of sitting outside this morning routine of sitting outside shirtless every single morning and shirtless every single morning and shirtless every single morning and getting sunlight but as winter getting sunlight but as winter getting sunlight but as winter approached I started thinking to myself approached I started thinking to myself approached I started thinking to myself how am I going to be able to get the how am I going to be able to get the how am I going to be able to get the sunlight during the sunlight during the sunlight during the winter and I knew it wouldn't work winter and I knew it wouldn't work winter and I knew it wouldn't work through a window because as Dr huberman through a window because as Dr huberman through a window because as Dr huberman mentioned getting the sunlight through mentioned getting the sunlight through mentioned getting the sunlight through through a window is not efficient enough through a window is not efficient enough through a window is not efficient enough and that means that I would have to and that means that I would have to and that means that I would have to dress up during the winter uh get my dress up during the winter uh get my dress up during the winter uh get my boots get my coat and everything dress boots get my coat and everything dress boots get my coat and everything dress up and then go outside and get the up and then go outside and get the up and then go outside and get the sunlight but I'm too lazy for that like sunlight but I'm too lazy for that like sunlight but I'm too lazy for that like imagine dressing up every single morning imagine dressing up every single morning imagine dressing up every single morning and having to go outside for only 15 and having to go outside for only 15 and having to go outside for only 15 minutes right I'm too lazy for that so minutes right I'm too lazy for that so minutes right I'm too lazy for that so this crazy idea came into my mind that this crazy idea came into my mind that this crazy idea came into my mind that well logically
06:00well logically well logically if every single day I'm if every single day I'm if every single day I'm outside and every single day it gets outside and every single day it gets outside and every single day it gets cooler and cooler well my body will cooler and cooler well my body will cooler and cooler well my body will simply adapt and guess what as it got simply adapt and guess what as it got simply adapt and guess what as it got cooler and cooler every single day my cooler and cooler every single day my cooler and cooler every single day my body body body adopted ladies and gentlemen this is how adopted ladies and gentlemen this is how adopted ladies and gentlemen this is how I spent the whole winter every single I spent the whole winter every single I spent the whole winter every single morning sitting outside shirtless at morning sitting outside shirtless at morning sitting outside shirtless at temperatures as cold as minus 30° C and temperatures as cold as minus 30° C and temperatures as cold as minus 30° C and for my American friends - for my American friends - for my American friends - 22° F so how can you achieve this well 22° F so how can you achieve this well 22° F so how can you achieve this well the first thing as I mentioned the first thing as I mentioned the first thing as I mentioned previously is you have to do it previously is you have to do it previously is you have to do it gradually this is why we're starting gradually this is why we're starting gradually this is why we're starting right now in the fall right now it's right now in the fall right now it's right now in the fall right now it's October it's the perfect time to October it's the perfect time to October it's the perfect time to start as it's going to get cooler and start as it's going to get cooler and start as it's going to get cooler and cooler every single day your body will cooler every single day your body will cooler every single day your body will gradually adapt to the temperature but gradually adapt to the temperature but gradually adapt to the temperature but you have to go outside every single day
07:00you have to go outside every single day you have to go outside every single day I would recommend maximum 15 minutes you I would recommend maximum 15 minutes you I would recommend maximum 15 minutes you can do 10 minutes you can do five can do 10 minutes you can do five can do 10 minutes you can do five minutes you can even do 2 minutes if minutes you can even do 2 minutes if minutes you can even do 2 minutes if you're just starting however I would you're just starting however I would you're just starting however I would recommend you to not entirely focus on recommend you to not entirely focus on recommend you to not entirely focus on the time but more to focus on listening the time but more to focus on listening the time but more to focus on listening to your own body and understand the to your own body and understand the to your own body and understand the difference between feeling uncomfortable difference between feeling uncomfortable difference between feeling uncomfortable in the cold which is where progress is in the cold which is where progress is in the cold which is where progress is made compared to shaking uncontrollably made compared to shaking uncontrollably made compared to shaking uncontrollably because you're freezing right there it's because you're freezing right there it's because you're freezing right there it's it's two different things being it's two different things being it's two different things being uncomfortable gives you progress but uncomfortable gives you progress but uncomfortable gives you progress but there's a limit when you're shaking there's a limit when you're shaking there's a limit when you're shaking because you're freezing well at some because you're freezing well at some because you're freezing well at some point you might want to do less minutes point you might want to do less minutes point you might want to do less minutes outside in a cold because look some days outside in a cold because look some days outside in a cold because look some days you will be able to stay longer in a you will be able to stay longer in a you will be able to stay longer in a cold than other days one day you might cold than other days one day you might cold than other days one day you might not be in the right mental state you not be in the right mental state you not be in the right mental state you might have not really slept well and you might have not really slept well and you might have not really slept well and you will feel more cold and it's okay it's will feel more cold and it's okay it's will feel more cold and it's okay it's it's okay if that day you spend less
08:00it's okay if that day you spend less it's okay if that day you spend less time in the cold than the other days but time in the cold than the other days but time in the cold than the other days but the important is you do it every single the important is you do it every single the important is you do it every single day even if it's only for 2 minutes and day even if it's only for 2 minutes and day even if it's only for 2 minutes and just to reinforce this idea I'm going to just to reinforce this idea I'm going to just to reinforce this idea I'm going to give you my personal experience there give you my personal experience there give you my personal experience there were days where I could sit outside were days where I could sit outside were days where I could sit outside shirtless at shirtless at shirtless at -30° C and I would feel perfectly fine I -30° C and I would feel perfectly fine I -30° C and I would feel perfectly fine I was sitting even more than 50 minutes was sitting even more than 50 minutes was sitting even more than 50 minutes and I was I was feeling fine but then a and I was I was feeling fine but then a and I was I was feeling fine but then a few days later it would only be like -1° few days later it would only be like -1° few days later it would only be like -1° C and after like 7 minutes I would start C and after like 7 minutes I would start C and after like 7 minutes I would start like shivering and I I would have to go like shivering and I I would have to go like shivering and I I would have to go inside so there will be days where inside so there will be days where inside so there will be days where you're going to be able to withstand the you're going to be able to withstand the you're going to be able to withstand the cold better than other days so don't cold better than other days so don't cold better than other days so don't really fixate on the time there's going really fixate on the time there's going really fixate on the time there's going to be days where we going to be able to to be days where we going to be able to to be days where we going to be able to stay outside for longer there's going to stay outside for longer there's going to stay outside for longer there's going to be days where you're going to stay less be days where you're going to stay less be days where you're going to stay less and it's okay so right now I just want and it's okay so right now I just want and it's okay so right now I just want to emphasize really quickly the
09:00to emphasize really quickly the to emphasize really quickly the difference between again feeling difference between again feeling difference between again feeling uncomfortable uncomfortable uncomfortable and shaking uncontrollably and shivering and shaking uncontrollably and shivering and shaking uncontrollably and shivering right uncomfortable you get benefits right uncomfortable you get benefits right uncomfortable you get benefits it's good for you when you start to it's good for you when you start to it's good for you when you start to shiver uncontrollably you get negative shiver uncontrollably you get negative shiver uncontrollably you get negative consequences so you shouldn't stay in consequences so you shouldn't stay in consequences so you shouldn't stay in the state for a long time now don't get the state for a long time now don't get the state for a long time now don't get me wrong okay it's good to be me wrong okay it's good to be me wrong okay it's good to be uncomfortable and shiver time to time uncomfortable and shiver time to time uncomfortable and shiver time to time because shivering is a way for your body because shivering is a way for your body because shivering is a way for your body to heat itself up it basically relaxes to heat itself up it basically relaxes to heat itself up it basically relaxes and contracts your muscle and this and contracts your muscle and this and contracts your muscle and this releases heat and it's its way to warm releases heat and it's its way to warm releases heat and it's its way to warm itself up so if you're sitting in a cold itself up so if you're sitting in a cold itself up so if you're sitting in a cold and sometimes have like chills or you and sometimes have like chills or you and sometimes have like chills or you like shiver a little bit and then you're like shiver a little bit and then you're like shiver a little bit and then you're okay then you shiver again you're okay then you shiver again you're okay then you shiver again you're okay that's that's normal like don't be okay that's that's normal like don't be okay that's that's normal like don't be worried about that but if you're worried about that but if you're worried about that but if you're shivering un controllably what I mean is shivering un controllably what I mean is shivering un controllably what I mean is you're just shaking like this and you
10:00you're just shaking like this and you you're just shaking like this and you cannot control it it doesn't stop well cannot control it it doesn't stop well cannot control it it doesn't stop well in that case you should get back home in that case you should get back home in that case you should get back home and warm yourself up so just know the and warm yourself up so just know the and warm yourself up so just know the difference shivering time to time is difference shivering time to time is difference shivering time to time is okay it's normal but if you're shivering okay it's normal but if you're shivering okay it's normal but if you're shivering uncontrollably this is not good like get uncontrollably this is not good like get uncontrollably this is not good like get back home and redo it the next day so back home and redo it the next day so back home and redo it the next day so where would I recommend you to do the where would I recommend you to do the where would I recommend you to do the cold exposure well obviously outside you cold exposure well obviously outside you cold exposure well obviously outside you can do it in your backyard you can do it can do it in your backyard you can do it can do it in your backyard you can do it on your on your on your balcony why I wouldn't recommend in balcony why I wouldn't recommend in balcony why I wouldn't recommend in nature well here's the things right if nature well here's the things right if nature well here's the things right if you're just starting it's it's better if you're just starting it's it's better if you're just starting it's it's better if you do it in a place where if for you do it in a place where if for you do it in a place where if for example you start to shake example you start to shake example you start to shake uncontrollably you're able to go inside uncontrollably you're able to go inside uncontrollably you're able to go inside and warm yourself up so if you're close and warm yourself up so if you're close and warm yourself up so if you're close to your house it's perfect you can go to your house it's perfect you can go to your house it's perfect you can go into your house right away and heat into your house right away and heat into your house right away and heat yourself up if you're more advanced well
11:00yourself up if you're more advanced well yourself up if you're more advanced well you can do it in nature but you have to you can do it in nature but you have to you can do it in nature but you have to bring clothes or some things that you bring clothes or some things that you bring clothes or some things that you can use to warm yourself really quickly can use to warm yourself really quickly can use to warm yourself really quickly because once you start to shiver because once you start to shiver because once you start to shiver uncontrollably it's you have to be uncontrollably it's you have to be uncontrollably it's you have to be careful right you have to be careful so careful right you have to be careful so careful right you have to be careful so again it's better to do it in a place again it's better to do it in a place again it's better to do it in a place where it's close to your house so that where it's close to your house so that where it's close to your house so that you can always heat yourself up in your you can always heat yourself up in your you can always heat yourself up in your house right now I also recommend to be house right now I also recommend to be house right now I also recommend to be in a place outside where there's nothing in a place outside where there's nothing in a place outside where there's nothing blocking the wind you want to be in a blocking the wind you want to be in a blocking the wind you want to be in a place where there's wind blowing on you place where there's wind blowing on you place where there's wind blowing on you okay here's why some people think that okay here's why some people think that okay here's why some people think that all cold exposures are all the same they all cold exposures are all the same they all cold exposures are all the same they think that oh if I'm able to take a cold think that oh if I'm able to take a cold think that oh if I'm able to take a cold shower and I feel fine well I can do shower and I feel fine well I can do shower and I feel fine well I can do cold air exposure and I'm going to be cold air exposure and I'm going to be cold air exposure and I'm going to be fine this is false cold showers cold fine this is false cold showers cold fine this is false cold showers cold bath cold air exposure they're all bath cold air exposure they're all bath cold air exposure they're all different things yes they they can help different things yes they they can help different things yes they they can help each other out but to adapt to one of
12:00each other out but to adapt to one of each other out but to adapt to one of them you have to practice specifically them you have to practice specifically them you have to practice specifically this type of cold exposure so if you this type of cold exposure so if you this type of cold exposure so if you want to get good at taking gold baths want to get good at taking gold baths want to get good at taking gold baths you have to take cold baths if you want you have to take cold baths if you want you have to take cold baths if you want to get good at doing cold air exposure to get good at doing cold air exposure to get good at doing cold air exposure you have to do cold air exposure now you have to do cold air exposure now you have to do cold air exposure now knowing this let's come back to the knowing this let's come back to the knowing this let's come back to the reason why you would sit in a place reason why you would sit in a place reason why you would sit in a place where there's where there's where there's wind as we discussed there's different wind as we discussed there's different wind as we discussed there's different types of cold exposure and even cold air types of cold exposure and even cold air types of cold exposure and even cold air exposures has two different categories exposures has two different categories exposures has two different categories you have cold air that is stagnant you have cold air that is stagnant you have cold air that is stagnant without any wind and you have cold air without any wind and you have cold air without any wind and you have cold air with wind and there are two different with wind and there are two different with wind and there are two different things you need to adapt to each one of things you need to adapt to each one of things you need to adapt to each one of them so for example if you're always them so for example if you're always them so for example if you're always sitting in a place where there's no wind sitting in a place where there's no wind sitting in a place where there's no wind like there's a wall blocking the wind like there's a wall blocking the wind like there's a wall blocking the wind well yes you have adapted adapted to the well yes you have adapted adapted to the well yes you have adapted adapted to the cold air but maybe where you're going to cold air but maybe where you're going to cold air but maybe where you're going to go and sit in a place where there's
13:00go and sit in a place where there's go and sit in a place where there's going to be wind because you haven't going to be wind because you haven't going to be wind because you haven't adapted to cold air with wind you might adapted to cold air with wind you might adapted to cold air with wind you might get get get sick so this is why I recommend you to sick so this is why I recommend you to sick so this is why I recommend you to sit in a place where there's wind so you sit in a place where there's wind so you sit in a place where there's wind so you can not only gradually adapt to cold air can not only gradually adapt to cold air can not only gradually adapt to cold air but you can also adapt to cold air with but you can also adapt to cold air with but you can also adapt to cold air with wind so that you never get sick during wind so that you never get sick during wind so that you never get sick during the winter so now when you found a place the winter so now when you found a place the winter so now when you found a place where you can do the C A exposure well where you can do the C A exposure well where you can do the C A exposure well how would you do it standing up laying how would you do it standing up laying how would you do it standing up laying down sitting I would recommend sitting down sitting I would recommend sitting down sitting I would recommend sitting because sitting you're in a relaxed because sitting you're in a relaxed because sitting you're in a relaxed State it's easier to also meditate and State it's easier to also meditate and State it's easier to also meditate and like enter a a peace of mind you know like enter a a peace of mind you know like enter a a peace of mind you know like so that that would be really like so that that would be really like so that that would be really important like I'll discuss why it's important like I'll discuss why it's important like I'll discuss why it's important but don't forget cold exposure important but don't forget cold exposure important but don't forget cold exposure don't only requires the physical aspect don't only requires the physical aspect don't only requires the physical aspect it also requires the mental aspect so if it also requires the mental aspect so if it also requires the mental aspect so if you're in a position where you're you're in a position where you're you're in a position where you're relaxed reled and you can be in this
14:00relaxed reled and you can be in this relaxed reled and you can be in this like meditation State it's going to be like meditation State it's going to be like meditation State it's going to be easier for you to stay in that cold air easier for you to stay in that cold air easier for you to stay in that cold air okay now when sitting I recommend to you okay now when sitting I recommend to you okay now when sitting I recommend to you to not sit directly on cold surfaces for to not sit directly on cold surfaces for to not sit directly on cold surfaces for prolonged periods of time for example Do prolonged periods of time for example Do prolonged periods of time for example Do not sit on on the snow on ice on metal not sit on on the snow on ice on metal not sit on on the snow on ice on metal on the ground on on the ground on on the ground on concrete I recommend to you to put concrete I recommend to you to put concrete I recommend to you to put something in between your butt so you something in between your butt so you something in between your butt so you can use a pillow you can use a pad you can use a pillow you can use a pad you can use a pillow you can use a pad you can use a blanket you can even use a a can use a blanket you can even use a a can use a blanket you can even use a a styrofoam pad so just find something styrofoam pad so just find something styrofoam pad so just find something that you can use to put in between the that you can use to put in between the that you can use to put in between the freezing metal chair and your butt right freezing metal chair and your butt right freezing metal chair and your butt right because there has been research because there has been research because there has been research associated with health issues when associated with health issues when associated with health issues when people sit for a long time on freezing people sit for a long time on freezing people sit for a long time on freezing surfaces uh one of them is uh surfaces uh one of them is uh surfaces uh one of them is uh infertility problems so So to avoid that
15:00infertility problems so So to avoid that infertility problems so So to avoid that just find something you can put under just find something you can put under just find something you can put under your butt so now you're sitting in the your butt so now you're sitting in the your butt so now you're sitting in the middle of your backyard and you're middle of your backyard and you're middle of your backyard and you're wondering what should you wondering what should you wondering what should you wear personally I'm always shirtless if wear personally I'm always shirtless if wear personally I'm always shirtless if it's winter summer I don't care I'm it's winter summer I don't care I'm it's winter summer I don't care I'm always shirtless but this is my always shirtless but this is my always shirtless but this is my preference this is what works for me it preference this is what works for me it preference this is what works for me it might not work for you especially if might not work for you especially if might not work for you especially if you're just starting cold air you're just starting cold air you're just starting cold air exposure so if you shirtless you cannot exposure so if you shirtless you cannot exposure so if you shirtless you cannot stay for more than two minutes outside stay for more than two minutes outside stay for more than two minutes outside Nicole it's not a problem just put a Nicole it's not a problem just put a Nicole it's not a problem just put a t-shirt on and try to stay five minutes t-shirt on and try to stay five minutes t-shirt on and try to stay five minutes outside and maybe the last minute take outside and maybe the last minute take outside and maybe the last minute take your shirt off and try to stay shirtless your shirt off and try to stay shirtless your shirt off and try to stay shirtless and maybe at some point you will adapt and maybe at some point you will adapt and maybe at some point you will adapt and you will be able to just go without and you will be able to just go without and you will be able to just go without even a shirt so do what works best for even a shirt so do what works best for even a shirt so do what works best for you doesn't mean that if I'm doing a you doesn't mean that if I'm doing a you doesn't mean that if I'm doing a shirtless you have to do a shirtless shirtless you have to do a shirtless shirtless you have to do a shirtless like if you if you have a shirt you will
16:00like if you if you have a shirt you will like if you if you have a shirt you will still fill the code so do it accordingly still fill the code so do it accordingly still fill the code so do it accordingly to you okay if you can only stay outside to you okay if you can only stay outside to you okay if you can only stay outside for 2 for 2 for 2 minutes try to do five minutes but put a minutes try to do five minutes but put a minutes try to do five minutes but put a put a t-shirt on and then the last put a t-shirt on and then the last put a t-shirt on and then the last minute just remove it and just feel the minute just remove it and just feel the minute just remove it and just feel the airor the point is if you're new to cold airor the point is if you're new to cold airor the point is if you're new to cold exposure it is crucial for your own exposure it is crucial for your own exposure it is crucial for your own health and for you to put your ego aside health and for you to put your ego aside health and for you to put your ego aside and use logic if for example the and use logic if for example the and use logic if for example the temperature temperature temperature dropped and dropped and you adapted to dropped and dropped and you adapted to dropped and dropped and you adapted to the temperature so now you can sit the temperature so now you can sit the temperature so now you can sit outside for a couple of minutes outside for a couple of minutes outside for a couple of minutes shirtless at temperatures as cold Asus shirtless at temperatures as cold Asus shirtless at temperatures as cold Asus 20° C it's amazing right but once it 20° C it's amazing right but once it 20° C it's amazing right but once it gets to minus 25° C or minus 30° C which gets to minus 25° C or minus 30° C which gets to minus 25° C or minus 30° C which is way is way is way cooler maybe you're not ready for it you cooler maybe you're not ready for it you cooler maybe you're not ready for it you might not be ready mentally physically might not be ready mentally physically might not be ready mentally physically or even both or even both or even both so you now you start shivering
17:00so you now you start shivering so you now you start shivering uncontrollably and instead of beating uncontrollably and instead of beating uncontrollably and instead of beating yourself up and just giving up on the yourself up and just giving up on the yourself up and just giving up on the whole thing and stopping your your whole thing and stopping your your whole thing and stopping your your routine of going outside and doing cold routine of going outside and doing cold routine of going outside and doing cold exposure well now you know that okay exposure well now you know that okay exposure well now you know that okay when when when it's temperatures not colder than- 20° C it's temperatures not colder than- 20° C it's temperatures not colder than- 20° C I'm able to sit outside without a shirt I'm able to sit outside without a shirt I'm able to sit outside without a shirt I'm I'm feeling perfectly fine I will I'm I'm feeling perfectly fine I will I'm I'm feeling perfectly fine I will keep doing this this but once the keep doing this this but once the keep doing this this but once the temperature starts to go colder than temperature starts to go colder than temperature starts to go colder than that like - 25 or -30 well I'm just that like - 25 or -30 well I'm just that like - 25 or -30 well I'm just going to put a t-shirt on and when the going to put a t-shirt on and when the going to put a t-shirt on and when the temperature again drops to minus 20 well temperature again drops to minus 20 well temperature again drops to minus 20 well I can remove the shirt on because I feel I can remove the shirt on because I feel I can remove the shirt on because I feel comfortable at this temperature so the comfortable at this temperature so the comfortable at this temperature so the the point is you can adapt don't just the point is you can adapt don't just the point is you can adapt don't just give up and tell yourself like oh I give up and tell yourself like oh I give up and tell yourself like oh I cannot go colder than that and that's it cannot go colder than that and that's it cannot go colder than that and that's it like I'm finished there's no point in like I'm finished there's no point in like I'm finished there's no point in doing this no go doing this no go doing this no go shirtless if you like the challenge go
18:00shirtless if you like the challenge go shirtless if you like the challenge go shirtless until a temperature that you shirtless until a temperature that you shirtless until a temperature that you can go to and then once it becomes too can go to and then once it becomes too can go to and then once it becomes too much well just put a shirt on it's it's much well just put a shirt on it's it's much well just put a shirt on it's it's not a problem it's okay it's normal but not a problem it's okay it's normal but not a problem it's okay it's normal but what is the most important is that you what is the most important is that you what is the most important is that you do it every single day you get that five do it every single day you get that five do it every single day you get that five that 10 or that 15 minutes of cold that 10 or that 15 minutes of cold that 10 or that 15 minutes of cold exposure every single day and if you do exposure every single day and if you do exposure every single day and if you do get sick at some get sick at some get sick at some point you still have to do the cold EXP point you still have to do the cold EXP point you still have to do the cold EXP exposure but of course dress a little exposure but of course dress a little exposure but of course dress a little warmer if you know that you're sick warmer if you know that you're sick warmer if you know that you're sick instead of having one scarf put two instead of having one scarf put two instead of having one scarf put two scarf okay put put yourself dress scarf okay put put yourself dress scarf okay put put yourself dress yourself but still go outside get that yourself but still go outside get that yourself but still go outside get that fresh air the first thing that I will do fresh air the first thing that I will do fresh air the first thing that I will do is well you will heal faster because is well you will heal faster because is well you will heal faster because well you get fresh air you're outside well you get fresh air you're outside well you get fresh air you're outside you're going to heal faster and second you're going to heal faster and second you're going to heal faster and second is when you do heal it's going to be is when you do heal it's going to be is when you do heal it's going to be easier to come back to that cold easier to come back to that cold easier to come back to that cold exposure because you haven't stopped yes
19:00exposure because you haven't stopped yes exposure because you haven't stopped yes you now dress warmer because you might you now dress warmer because you might you now dress warmer because you might be sick but you're still going outside be sick but you're still going outside be sick but you're still going outside you still have the habit of going you still have the habit of going you still have the habit of going outside every single day and do the cold outside every single day and do the cold outside every single day and do the cold exposure so when you do heal it's going exposure so when you do heal it's going exposure so when you do heal it's going to be easier to come back to what you to be easier to come back to what you to be easier to come back to what you were doing before you got sick now no were doing before you got sick now no were doing before you got sick now no matter if you decide to do a cold matter if you decide to do a cold matter if you decide to do a cold exposure shirtless or with a shirt exposure shirtless or with a shirt exposure shirtless or with a shirt there's a couple of things that I there's a couple of things that I there's a couple of things that I believe you should wear no matter what believe you should wear no matter what believe you should wear no matter what if especially if the temperature goes if especially if the temperature goes if especially if the temperature goes below 0° C or below 0° C or below 0° C or 32° F and those things are boots and 32° F and those things are boots and 32° F and those things are boots and gloves to First protect your extremities gloves to First protect your extremities gloves to First protect your extremities because you don't want to lose them because you don't want to lose them because you don't want to lose them because in a cold there's less blood because in a cold there's less blood because in a cold there's less blood going to your extremities so boots and going to your extremities so boots and going to your extremities so boots and gloves next thing a scarf to protect gloves next thing a scarf to protect gloves next thing a scarf to protect your neck there's a lot of lymph nodes your neck there's a lot of lymph nodes your neck there's a lot of lymph nodes in your neck you don't want to get them in your neck you don't want to get them in your neck you don't want to get them swollen or get sick swollen or get sick swollen or get sick so put a scarf on okay and most so put a scarf on okay and most so put a scarf on okay and most importantly a beanie a winter Hut
20:00importantly a beanie a winter Hut importantly a beanie a winter Hut whatever something to keep your head whatever something to keep your head whatever something to keep your head warm because most people get sick in the warm because most people get sick in the warm because most people get sick in the winter because they don't cover their winter because they don't cover their winter because they don't cover their head so if there's one thing that you head so if there's one thing that you head so if there's one thing that you have to cover is like especially the have to cover is like especially the have to cover is like especially the most important thing would be your head most important thing would be your head most important thing would be your head cover your head okay so I just talked cover your head okay so I just talked cover your head okay so I just talked about the things you should wear when about the things you should wear when about the things you should wear when you're doing your cold air exposure you're doing your cold air exposure you're doing your cold air exposure session but what about the rest of the session but what about the rest of the session but what about the rest of the day what should you wear the rest of the day what should you wear the rest of the day what should you wear the rest of the day I made a crucial mistake and I don't day I made a crucial mistake and I don't day I made a crucial mistake and I don't want you to make the same mistake last want you to make the same mistake last want you to make the same mistake last year it was my first time doing cold air year it was my first time doing cold air year it was my first time doing cold air exposure and I my body adapted and now I exposure and I my body adapted and now I exposure and I my body adapted and now I started to feel confident I felt like started to feel confident I felt like started to feel confident I felt like cold doesn't affect me anymore I felt cold doesn't affect me anymore I felt cold doesn't affect me anymore I felt immune to the cold so Not only was I immune to the cold so Not only was I immune to the cold so Not only was I doing every single morning my 15 minutes doing every single morning my 15 minutes doing every single morning my 15 minutes of cold air exposure but but also later of cold air exposure but but also later of cold air exposure but but also later during that day I was also going to
21:00during that day I was also going to during that day I was also going to school and walking outside without any school and walking outside without any school and walking outside without any jacket just a shirt at temperatures jacket just a shirt at temperatures jacket just a shirt at temperatures below 0° C and I was walking to school below 0° C and I was walking to school below 0° C and I was walking to school outside and I would see like everyone we outside and I would see like everyone we outside and I would see like everyone we their their winter coats and there was their their winter coats and there was their their winter coats and there was me walking with only a T-shirt and in my me walking with only a T-shirt and in my me walking with only a T-shirt and in my head I was like I'm so cool like look at head I was like I'm so cool like look at head I was like I'm so cool like look at those peasants all needed to wear like those peasants all needed to wear like those peasants all needed to wear like winter coats you know winter coats you know winter coats you know but that was a huge mistake that was a but that was a huge mistake that was a but that was a huge mistake that was a huge mistake it was a mistake for the huge mistake it was a mistake for the huge mistake it was a mistake for the following reasons don't get me wrong following reasons don't get me wrong following reasons don't get me wrong okay exposing your body to cold in a okay exposing your body to cold in a okay exposing your body to cold in a short period of time is good it's a short period of time is good it's a short period of time is good it's a stress that is beneficial to you you stress that is beneficial to you you stress that is beneficial to you you release adrenaline and you get all those release adrenaline and you get all those release adrenaline and you get all those good benefits however when you're expose good benefits however when you're expose good benefits however when you're expose your body for long periods of time to your body for long periods of time to your body for long periods of time to cold well now it becomes chronic stress cold well now it becomes chronic stress cold well now it becomes chronic stress your body has to
22:00your body has to your body has to constantly spend energy to warm itself constantly spend energy to warm itself constantly spend energy to warm itself up it might even stop certain processes up it might even stop certain processes up it might even stop certain processes in your body and use that energy to warm in your body and use that energy to warm in your body and use that energy to warm you so you don't want to be always in you so you don't want to be always in you so you don't want to be always in this constant state of being in the cold this constant state of being in the cold this constant state of being in the cold and your body trying to fight and your body trying to fight and your body trying to fight it so you use cold exposure in a smart it so you use cold exposure in a smart it so you use cold exposure in a smart way you stress your body for a short way you stress your body for a short way you stress your body for a short period of time and then you get all the period of time and then you get all the period of time and then you get all the benefits but if you prolong laun that benefits but if you prolong laun that benefits but if you prolong laun that time and just all day you're always time and just all day you're always time and just all day you're always exposing yourself to the exposing yourself to the exposing yourself to the cold that's not going to be good for you cold that's not going to be good for you cold that's not going to be good for you you will actually get Negative effects you will actually get Negative effects you will actually get Negative effects so what I means for you is you do your so what I means for you is you do your so what I means for you is you do your session of cold air exposure but then session of cold air exposure but then session of cold air exposure but then the rest of the day you dress warm you the rest of the day you dress warm you the rest of the day you dress warm you keep your energy you conserve your keep your energy you conserve your keep your energy you conserve your energy for your next session of cold air energy for your next session of cold air energy for your next session of cold air exposure like for example this morning exposure like for example this morning exposure like for example this morning morning I did my cold air exposure and
23:00morning I did my cold air exposure and morning I did my cold air exposure and then right after I took an ice bath and then right after I took an ice bath and then right after I took an ice bath and right now you see I'm not sitting right now you see I'm not sitting right now you see I'm not sitting shirtless I have a hoodie I have a shirt shirtless I have a hoodie I have a shirt shirtless I have a hoodie I have a shirt under I have sweatpants I'm conserving under I have sweatpants I'm conserving under I have sweatpants I'm conserving my energy because I know that the next my energy because I know that the next my energy because I know that the next day tomorrow morning I will expose day tomorrow morning I will expose day tomorrow morning I will expose myself to cold so when you're not doing myself to cold so when you're not doing myself to cold so when you're not doing your cold your cold your cold session keep your energy keep your heat session keep your energy keep your heat session keep your energy keep your heat conserve it conserve it conserve it like you will even notice sometimes this like you will even notice sometimes this like you will even notice sometimes this weird phenomenon when you're outside in weird phenomenon when you're outside in weird phenomenon when you're outside in a cold in Winter and you feel perfectly a cold in Winter and you feel perfectly a cold in Winter and you feel perfectly fine and only when you get in in your fine and only when you get in in your fine and only when you get in in your house where it's hot now you start house where it's hot now you start house where it's hot now you start shivering shivering shivering uncontrollably and it happens because uncontrollably and it happens because uncontrollably and it happens because when you were outside your body was when you were outside your body was when you were outside your body was under stress it was combating the cold under stress it was combating the cold under stress it was combating the cold and you f you felt perfectly fine but and you f you felt perfectly fine but and you f you felt perfectly fine but when you went inside inside your home when you went inside inside your home when you went inside inside your home now your body feels like can relax and now your body feels like can relax and now your body feels like can relax and now you start shivering and this is
24:00now you start shivering and this is now you start shivering and this is where you need to actually put some warm where you need to actually put some warm where you need to actually put some warm clothes and let your body recuperate clothes and let your body recuperate clothes and let your body recuperate this heat that it lost while being this heat that it lost while being this heat that it lost while being outside in the cold and it's the same outside in the cold and it's the same outside in the cold and it's the same concept with when you go to the gym concept with when you go to the gym concept with when you go to the gym right you go to the gym you put your right you go to the gym you put your right you go to the gym you put your muscles under stress and then for a few muscles under stress and then for a few muscles under stress and then for a few days you let them relax and then you get days you let them relax and then you get days you let them relax and then you get the benefits it's the same thing here the benefits it's the same thing here the benefits it's the same thing here you cannot put your muscles constantly you cannot put your muscles constantly you cannot put your muscles constantly under stress like at some point it's not under stress like at some point it's not under stress like at some point it's not going to work you're not going to grow going to work you're not going to grow going to work you're not going to grow your muscles you need to let them your muscles you need to let them your muscles you need to let them recuperate and be in a relaxed state so recuperate and be in a relaxed state so recuperate and be in a relaxed state so it's the same thing here you put your it's the same thing here you put your it's the same thing here you put your body under stress by going to the cold body under stress by going to the cold body under stress by going to the cold but then you have to let your body but then you have to let your body but then you have to let your body recuperate that that heat that it has recuperate that that heat that it has recuperate that that heat that it has lost okay so how do you actually sit lost okay so how do you actually sit lost okay so how do you actually sit outside in the coal in the freezing coal outside in the coal in the freezing coal outside in the coal in the freezing coal I meant to I meant to I meant to say it is important to breathe say it is important to breathe say it is important to breathe properly because because just by the way properly because because just by the way properly because because just by the way you breathe you can increase your core
25:00you breathe you can increase your core you breathe you can increase your core body temperature so first is you need to body temperature so first is you need to body temperature so first is you need to inhale through your nose why your nose inhale through your nose why your nose inhale through your nose why your nose is basically a filter it filters out any is basically a filter it filters out any is basically a filter it filters out any dust any bacteria viruses it humidifies dust any bacteria viruses it humidifies dust any bacteria viruses it humidifies and it warms the air before it reaches and it warms the air before it reaches and it warms the air before it reaches the lungs so in other words your nose the lungs so in other words your nose the lungs so in other words your nose make makes the air optimal before it make makes the air optimal before it make makes the air optimal before it reaches your lungs however if you inhale reaches your lungs however if you inhale reaches your lungs however if you inhale through your mouth well you skip this through your mouth well you skip this through your mouth well you skip this filtration process and basically you're filtration process and basically you're filtration process and basically you're inhaling dry and cold air straight into inhaling dry and cold air straight into inhaling dry and cold air straight into your lungs and you're more likely to get your lungs and you're more likely to get your lungs and you're more likely to get sick now I understand that breathing sick now I understand that breathing sick now I understand that breathing through your nose might be hard for you through your nose might be hard for you through your nose might be hard for you especially if you never breathe through especially if you never breathe through especially if you never breathe through your nose and you always breathe through your nose and you always breathe through your nose and you always breathe through your mouth or especially if the air your mouth or especially if the air your mouth or especially if the air outside is really cold because in haling outside is really cold because in haling outside is really cold because in haling through the nose really cold air it is
26:00through the nose really cold air it is through the nose really cold air it is painful it is painful but it's better painful it is painful but it's better painful it is painful but it's better for you and the more you do it the more for you and the more you do it the more for you and the more you do it the more you will get used to it the first maybe you will get used to it the first maybe you will get used to it the first maybe two minutes when you're trying to two minutes when you're trying to two minutes when you're trying to breathe through your nose you will feel breathe through your nose you will feel breathe through your nose you will feel pain but then it will go away so pain but then it will go away so pain but then it will go away so inhaling through the nose what about inhaling through the nose what about inhaling through the nose what about exhaling you can do it through the nose exhaling you can do it through the nose exhaling you can do it through the nose or the mouth it doesn't really matter or the mouth it doesn't really matter or the mouth it doesn't really matter personally I prefer through the mouth personally I prefer through the mouth personally I prefer through the mouth because I can remove air from my lungs because I can remove air from my lungs because I can remove air from my lungs faster so so I do it through my mouth so faster so so I do it through my mouth so faster so so I do it through my mouth so inhaling through a nose exhaling mouth inhaling through a nose exhaling mouth inhaling through a nose exhaling mouth or nose also remember when I mentioned or nose also remember when I mentioned or nose also remember when I mentioned that you can increase your core body that you can increase your core body that you can increase your core body temperature by the way you're breathing temperature by the way you're breathing temperature by the way you're breathing so the breathing technique that I use to so the breathing technique that I use to so the breathing technique that I use to do that is called the Wim Hof do that is called the Wim Hof do that is called the Wim Hof breathing and Wim Hof you probably know breathing and Wim Hof you probably know breathing and Wim Hof you probably know about him maybe you've heard of him he's about him maybe you've heard of him he's about him maybe you've heard of him he's also known as The Iceman and the also known as The Iceman and the also known as The Iceman and the breathing technique I will try to link breathing technique I will try to link breathing technique I will try to link the video of the technique in the
27:00the video of the technique in the the video of the technique in the description of this video but basically description of this video but basically description of this video but basically you inhale through your nose and exhale you inhale through your nose and exhale you inhale through your nose and exhale through the mouth 30 times and then you through the mouth 30 times and then you through the mouth 30 times and then you exhale all of your exhale all of your exhale all of your eror and then you hold for like more eror and then you hold for like more eror and then you hold for like more than a minute without any hair and then than a minute without any hair and then than a minute without any hair and then you inhale again and you hold for 15 you inhale again and you hold for 15 you inhale again and you hold for 15 seconds and then you seconds and then you seconds and then you Excel and then you restart the 30 Excel and then you restart the 30 Excel and then you restart the 30 inhales and excels so do you understand inhales and excels so do you understand inhales and excels so do you understand the concept it's 30 inhale and exhales the concept it's 30 inhale and exhales the concept it's 30 inhale and exhales then you exhale all of your air you hold then you exhale all of your air you hold then you exhale all of your air you hold for more than one minute and then inhale for more than one minute and then inhale for more than one minute and then inhale hold for 15 seconds and hold for 15 seconds and hold for 15 seconds and then exhale and you do it again and by then exhale and you do it again and by then exhale and you do it again and by the way when you're inhaling and the way when you're inhaling and the way when you're inhaling and excelling it's not the um the meditation excelling it's not the um the meditation excelling it's not the um the meditation calm breathing technique it's not like
28:00no it's so it's deep and it's fast okay it's so it's deep and it's fast okay okay it's not the the relaxed breathing okay it's not the the relaxed breathing okay it's not the the relaxed breathing Technique No this it's going to make you Technique No this it's going to make you Technique No this it's going to make you sweat sweat sweat like it's that's why it's warming your like it's that's why it's warming your like it's that's why it's warming your body because you're doing it fast and body because you're doing it fast and body because you're doing it fast and it's really deep breaths it's really deep breaths it's really deep breaths so you can go watch the video on the so you can go watch the video on the so you can go watch the video on the breeding technique again I will try to breeding technique again I will try to breeding technique again I will try to link the videos in the description of link the videos in the description of link the videos in the description of this video and you can just watch the this video and you can just watch the this video and you can just watch the video and try to learn the rhythm of the video and try to learn the rhythm of the video and try to learn the rhythm of the breathing and once you understand like breathing and once you understand like breathing and once you understand like the Rhythm and the concept of it well the Rhythm and the concept of it well the Rhythm and the concept of it well you can just do it without the phone and you can just do it without the phone and you can just do it without the phone and you don't need to be like you don't have you don't need to be like you don't have you don't need to be like you don't have to do it perfectly you can always do it to do it perfectly you can always do it to do it perfectly you can always do it appro approximately like if you go appro approximately like if you go appro approximately like if you go outside like you don't want to bring outside like you don't want to bring outside like you don't want to bring your phone just do around 30 inhale and your phone just do around 30 inhale and your phone just do around 30 inhale and exhales and like holding and excelling
29:00exhales and like holding and excelling exhales and like holding and excelling the breath also when you do the hold the breath also when you do the hold the breath also when you do the hold like do it approximately like you don't like do it approximately like you don't like do it approximately like you don't need your phone to do it but once you need your phone to do it but once you need your phone to do it but once you understand the concept you can just do understand the concept you can just do understand the concept you can just do the breeding technique even if you have the breeding technique even if you have the breeding technique even if you have the phone or you don't have the phone the phone or you don't have the phone the phone or you don't have the phone and now you might ask me like how am I and now you might ask me like how am I and now you might ask me like how am I supposed to survive more than one minute supposed to survive more than one minute supposed to survive more than one minute without any error because remember on without any error because remember on without any error because remember on the breeding technique at some point you the breeding technique at some point you the breeding technique at some point you Excel all of your error and then you Excel all of your error and then you Excel all of your error and then you hold for more than 1 minute and you hold for more than 1 minute and you hold for more than 1 minute and you might ask me like how is that possible might ask me like how is that possible might ask me like how is that possible like how am I going to survive am I like how am I going to survive am I like how am I going to survive am I going to die no you're not going to die going to die no you're not going to die going to die no you're not going to die here's the here's the here's the thing what is important is what you did thing what is important is what you did thing what is important is what you did right before you did 30 inhales and right before you did 30 inhales and right before you did 30 inhales and exhales so your your blood has an excess exhales so your your blood has an excess exhales so your your blood has an excess of oxygen so even if you Excel all of of oxygen so even if you Excel all of of oxygen so even if you Excel all of your air and you don't have any air in your air and you don't have any air in your air and you don't have any air in your lungs you still have an excess of your lungs you still have an excess of your lungs you still have an excess of air in your blood air I mean Like Oxygen air in your blood air I mean Like Oxygen air in your blood air I mean Like Oxygen okay so that's why you're able to hold okay so that's why you're able to hold okay so that's why you're able to hold without any air in your your alongs for without any air in your your alongs for without any air in your your alongs for a minute or 2 minutes and the more you
30:00a minute or 2 minutes and the more you a minute or 2 minutes and the more you do it the the more you're going to be do it the the more you're going to be do it the the more you're going to be able to hold but that that's how it able to hold but that that's how it able to hold but that that's how it works and also if it's your first time works and also if it's your first time works and also if it's your first time doing the breathing technique be careful doing the breathing technique be careful doing the breathing technique be careful like you might pass out so don't do it like you might pass out so don't do it like you might pass out so don't do it while standing up okay like sit down and while standing up okay like sit down and while standing up okay like sit down and just be careful right because some just be careful right because some just be careful right because some people have passed out from doing the people have passed out from doing the people have passed out from doing the breeding technique so be careful another breeding technique so be careful another breeding technique so be careful another thing is look remember when I told you thing is look remember when I told you thing is look remember when I told you that you have to breathe through your that you have to breathe through your that you have to breathe through your nose if your nose is clogged it will nose if your nose is clogged it will nose if your nose is clogged it will unclog that that's the first thing like unclog that that's the first thing like unclog that that's the first thing like especially when it's freezing cold especially when it's freezing cold especially when it's freezing cold outside when you're inhaling through the outside when you're inhaling through the outside when you're inhaling through the nose it will unclog your nose and if for nose it will unclog your nose and if for nose it will unclog your nose and if for example it's still clogged after like example it's still clogged after like example it's still clogged after like the 30 inhales and exhales what you can the 30 inhales and exhales what you can the 30 inhales and exhales what you can do and someone actually give me this do and someone actually give me this do and someone actually give me this trick and it works it's amazing so if trick and it works it's amazing so if trick and it works it's amazing so if you're watching this video I want to you're watching this video I want to you're watching this video I want to thank you for giving me this trick what thank you for giving me this trick what thank you for giving me this trick what you do is when you Exel all of your air you do is when you Exel all of your air you do is when you Exel all of your air you can pinch your nose and then you
31:00you can pinch your nose and then you you can pinch your nose and then you tilt your head backwards and you shake a tilt your head backwards and you shake a tilt your head backwards and you shake a little little little bit bit bit and magically it unclogs your nose I and magically it unclogs your nose I and magically it unclogs your nose I don't know how how it does it I don't don't know how how it does it I don't don't know how how it does it I don't know the Scientifics behind it but it know the Scientifics behind it but it know the Scientifics behind it but it works so you pinch your nose and you works so you pinch your nose and you works so you pinch your nose and you tilt your your head backwards and you tilt your your head backwards and you tilt your your head backwards and you shake a little bit and you will be fine shake a little bit and you will be fine shake a little bit and you will be fine so that's just something I started using so that's just something I started using so that's just something I started using when my my nose doesn't want to unCloud when my my nose doesn't want to unCloud when my my nose doesn't want to unCloud but it should unclog to be honest when but it should unclog to be honest when but it should unclog to be honest when it's freezing outside and you're Brea it's freezing outside and you're Brea it's freezing outside and you're Brea through your nose it will unclog through your nose it will unclog through your nose it will unclog naturally and why I emphasize so much on naturally and why I emphasize so much on naturally and why I emphasize so much on the importance of breathing is because the importance of breathing is because the importance of breathing is because if you're focusing on your breath when if you're focusing on your breath when if you're focusing on your breath when you're in the freezing freezing you're in the freezing freezing you're in the freezing freezing cold you don't think about how cold it cold you don't think about how cold it cold you don't think about how cold it is your mind is not like oh it's so cold is your mind is not like oh it's so cold is your mind is not like oh it's so cold uh I can't do this no your mind is uh I can't do this no your mind is uh I can't do this no your mind is focusing on your breath so it's easier focusing on your breath so it's easier focusing on your breath so it's easier to stay outside and in a cold so that's to stay outside and in a cold so that's to stay outside and in a cold so that's the mental benefit and the physical
32:00the mental benefit and the physical the mental benefit and the physical benefit is of course because the benefit is of course because the benefit is of course because the breathing technique is so challenging breathing technique is so challenging breathing technique is so challenging and it's as you as you saw it's really and it's as you as you saw it's really and it's as you as you saw it's really deep and fast well it's going to warm deep and fast well it's going to warm deep and fast well it's going to warm your core body temperature and again you your core body temperature and again you your core body temperature and again you will feel warmer and it's going to be will feel warmer and it's going to be will feel warmer and it's going to be easier to stay outside for a longer easier to stay outside for a longer easier to stay outside for a longer period of time now the next thing is so period of time now the next thing is so period of time now the next thing is so important because you might be ready important because you might be ready important because you might be ready physically but if you're not ready physically but if you're not ready physically but if you're not ready mentally it's not going to work for you mentally it's not going to work for you mentally it's not going to work for you so what I do to prepare myself like so what I do to prepare myself like so what I do to prepare myself like before going outside I tell myself before going outside I tell myself before going outside I tell myself things like not oh I hope it's not going things like not oh I hope it's not going things like not oh I hope it's not going to be cold no on the contrary I tell to be cold no on the contrary I tell to be cold no on the contrary I tell myself I hope it's freezing outside and myself I hope it's freezing outside and myself I hope it's freezing outside and when I'm outside for example I talk to when I'm outside for example I talk to when I'm outside for example I talk to cold as if it was a person I'm having a cold as if it was a person I'm having a cold as if it was a person I'm having a conversation with cold as if it was a conversation with cold as if it was a conversation with cold as if it was a person so I say things like oh is that person so I say things like oh is that person so I say things like oh is that all you got or um I I say things that all you got or um I I say things that all you got or um I I say things that like I'm grateful for I'm like I'm like I'm grateful for I'm like I'm like I'm grateful for I'm like I'm grateful to you cold for this beautiful
33:00grateful to you cold for this beautiful grateful to you cold for this beautiful temperature oh I say things like I love temperature oh I say things like I love temperature oh I say things like I love you cold while I'm sitting outside in a you cold while I'm sitting outside in a you cold while I'm sitting outside in a freezing right like I'm not even joking freezing right like I'm not even joking freezing right like I'm not even joking I'm having a fullon conversation with I'm having a fullon conversation with I'm having a fullon conversation with the cold while I'm outside it sounds the cold while I'm outside it sounds the cold while I'm outside it sounds ridiculous but look sometimes I would ridiculous but look sometimes I would ridiculous but look sometimes I would get a draft of really cold wind and I get a draft of really cold wind and I get a draft of really cold wind and I would say something like oh yeah give me would say something like oh yeah give me would say something like oh yeah give me more or uh things like that right and it more or uh things like that right and it more or uh things like that right and it does help so I'm having a conversation does help so I'm having a conversation does help so I'm having a conversation with the cold and because I treat it as with the cold and because I treat it as with the cold and because I treat it as if it was a person I show respect to it if it was a person I show respect to it if it was a person I show respect to it and somehow this makes the whole process and somehow this makes the whole process and somehow this makes the whole process way easier way easier way easier like sometimes the the wind is just so like sometimes the the wind is just so like sometimes the the wind is just so freezing like you get winds that you freezing like you get winds that you freezing like you get winds that you feel it's just going through you and feel it's just going through you and feel it's just going through you and it's painful and what I do in those it's painful and what I do in those it's painful and what I do in those moments instead of trying trying to moments instead of trying trying to moments instead of trying trying to fight it because what I noticed is if fight it because what I noticed is if fight it because what I noticed is if you're trying to fight the cold or the
34:00you're trying to fight the cold or the you're trying to fight the cold or the the the freezing wind it's only going to the the freezing wind it's only going to the the freezing wind it's only going to make the things worse so what I make the things worse so what I make the things worse so what I recommend and what I do is just let the recommend and what I do is just let the recommend and what I do is just let the wind go through you let the freezing wind go through you let the freezing wind go through you let the freezing wind go through your entire body feel wind go through your entire body feel wind go through your entire body feel how it penetrates your whole body and be how it penetrates your whole body and be how it penetrates your whole body and be grateful for it the point is it the point is when you relax and you you stop trying when you relax and you you stop trying when you relax and you you stop trying to fight it somehow it becomes easier to fight it somehow it becomes easier to fight it somehow it becomes easier it's it's weird but this is what happens it's it's weird but this is what happens it's it's weird but this is what happens with with cold when you actually relax with with cold when you actually relax with with cold when you actually relax and you just let yourself feel that that and you just let yourself feel that that and you just let yourself feel that that pain and that freezing wind and you just pain and that freezing wind and you just pain and that freezing wind and you just accept it and you don't try to fight it accept it and you don't try to fight it accept it and you don't try to fight it it's going to be easier to stay outside it's going to be easier to stay outside it's going to be easier to stay outside in a freezing in a freezing in a freezing cold cold cold now sometimes I got to admit it it will now sometimes I got to admit it it will now sometimes I got to admit it it will happen to you when for example in the happen to you when for example in the happen to you when for example in the morning you you know you have to go
35:00morning you you know you have to go morning you you know you have to go outside in a freezing cold but you start outside in a freezing cold but you start outside in a freezing cold but you start procrastinating like it would happen to procrastinating like it would happen to procrastinating like it would happen to me I would start doing like small task me I would start doing like small task me I would start doing like small task just to just to just to procrastinate uh and not go outside and procrastinate uh and not go outside and procrastinate uh and not go outside and do my cold air exposure do my cold air exposure do my cold air exposure session and when I would notice that I'm session and when I would notice that I'm session and when I would notice that I'm just procrastinating well I would just just procrastinating well I would just just procrastinating well I would just say to myself look I know that I'm still say to myself look I know that I'm still say to myself look I know that I'm still going to go outside no matter what so going to go outside no matter what so going to go outside no matter what so what's the point of procrastinating if what's the point of procrastinating if what's the point of procrastinating if I'm still going to go anyways and then I I'm still going to go anyways and then I I'm still going to go anyways and then I just go outside right away so this is just go outside right away so this is just go outside right away so this is something you can use right if you see something you can use right if you see something you can use right if you see yourself procrastinating and trying to yourself procrastinating and trying to yourself procrastinating and trying to do like some some other task just not to do like some some other task just not to do like some some other task just not to to to to delay and not go outside right to to to delay and not go outside right to to to delay and not go outside right away just tell yourself I'm still going away just tell yourself I'm still going away just tell yourself I'm still going to go so why am I going to delay it just to go so why am I going to delay it just to go so why am I going to delay it just I'm going to go right now it's going to I'm going to go right now it's going to I'm going to go right now it's going to be done and that's it now another trick be done and that's it now another trick be done and that's it now another trick that I can give you to be mentally
36:00that I can give you to be mentally that I can give you to be mentally stronger when you're doing cold exposure stronger when you're doing cold exposure stronger when you're doing cold exposure is make it harder for you and this in is make it harder for you and this in is make it harder for you and this in turn will make cold exposure easier look turn will make cold exposure easier look turn will make cold exposure easier look it seems like I'm contradicting myself it seems like I'm contradicting myself it seems like I'm contradicting myself but I'm not here's the thing the days but I'm not here's the thing the days but I'm not here's the thing the days where there was like a a snowstorm with where there was like a a snowstorm with where there was like a a snowstorm with freezing winds or when it was really freezing winds or when it was really freezing winds or when it was really really cold temperatures really cold temperatures really cold temperatures those those those days because I knew that it would be so days because I knew that it would be so days because I knew that it would be so hard and that I would still do it I hard and that I would still do it I hard and that I would still do it I would have so much dopamine so much would have so much dopamine so much would have so much dopamine so much adrenaline so much adrenaline so much adrenaline so much excitement that those days it was excitement that those days it was excitement that those days it was actually actually actually easier even if even if in fact it was easier even if even if in fact it was easier even if even if in fact it was supposed to be harder because it was supposed to be harder because it was supposed to be harder because it was colder and the wind were stronger it was colder and the wind were stronger it was colder and the wind were stronger it was easier for me because I was excited I easier for me because I was excited I easier for me because I was excited I had had this dopamine I had this had had this dopamine I had this had had this dopamine I had this adrenaline I knew it would be hard and
37:00adrenaline I knew it would be hard and adrenaline I knew it would be hard and this challenge actually was exciting and this challenge actually was exciting and this challenge actually was exciting and the whole experience was more enjoyable the whole experience was more enjoyable the whole experience was more enjoyable and it was easier also if you always and it was easier also if you always and it was easier also if you always have been wanting to start meditating have been wanting to start meditating have been wanting to start meditating but you never did it well this is the but you never did it well this is the but you never did it well this is the perfect time to do it you can combine perfect time to do it you can combine perfect time to do it you can combine two good habits of doing cold exposure two good habits of doing cold exposure two good habits of doing cold exposure and meditating together because when and meditating together because when and meditating together because when you're outside you're outside you're outside in the cold your brain is so relaxed in the cold your brain is so relaxed in the cold your brain is so relaxed you're not thinking about anything else you're not thinking about anything else you're not thinking about anything else you're fully in the present well that's you're fully in the present well that's you're fully in the present well that's because you're in pain because there's because you're in pain because there's because you're in pain because there's like freezing wind but the point is like freezing wind but the point is like freezing wind but the point is you're fully present in the cold and you're fully present in the cold and you're fully present in the cold and it's a perfect time to meditate it's the it's a perfect time to meditate it's the it's a perfect time to meditate it's the perfect time to share gratefulness it's perfect time to share gratefulness it's perfect time to share gratefulness it's the perfect time the perfect time the perfect time to just Envision what you want about to just Envision what you want about to just Envision what you want about your future what you want to do like if your future what you want to do like if your future what you want to do like if you have some goals that you have in
38:00you have some goals that you have in you have some goals that you have in mind after like sharing what you're mind after like sharing what you're mind after like sharing what you're grateful for you can also just visualize grateful for you can also just visualize grateful for you can also just visualize the goals that you're going to achieve the goals that you're going to achieve the goals that you're going to achieve and it's also the perfect time to really and it's also the perfect time to really and it's also the perfect time to really talk with the cold and I know it sounds talk with the cold and I know it sounds talk with the cold and I know it sounds cringe like I'm I'm telling you like oh cringe like I'm I'm telling you like oh cringe like I'm I'm telling you like oh talk with the cold as if it was a person talk with the cold as if it was a person talk with the cold as if it was a person but I'm telling you once you start to but I'm telling you once you start to but I'm telling you once you start to have this connection and relationship have this connection and relationship have this connection and relationship with the cold as if it was a with the cold as if it was a with the cold as if it was a person the whole cold exposure becomes person the whole cold exposure becomes person the whole cold exposure becomes way more easier and way more way more easier and way more way more easier and way more enjoyable now let me just share with you enjoyable now let me just share with you enjoyable now let me just share with you some extra tips that you can use to make some extra tips that you can use to make some extra tips that you can use to make cold exposure way more cold exposure way more cold exposure way more easier so the first thing is before you easier so the first thing is before you easier so the first thing is before you go outside and freezing cold well you go outside and freezing cold well you go outside and freezing cold well you can drink some hot water I don't mean can drink some hot water I don't mean can drink some hot water I don't mean boiling water like warm water okay and boiling water like warm water okay and boiling water like warm water okay and it will help you it will warm you up and
39:00it will help you it will warm you up and it will help you it will warm you up and then you go outside and it's going to be then you go outside and it's going to be then you go outside and it's going to be easier and by the way don't forget to easier and by the way don't forget to easier and by the way don't forget to filter your tap water filter your tap water filter your tap water important now the next thing is remember important now the next thing is remember important now the next thing is remember we talked about finding a place to sit we talked about finding a place to sit we talked about finding a place to sit in your backyard and um so that there's in your backyard and um so that there's in your backyard and um so that there's wind and I explain how you can sit and wind and I explain how you can sit and wind and I explain how you can sit and everything well what you can do to make everything well what you can do to make everything well what you can do to make it easier is to sit in a place where it easier is to sit in a place where it easier is to sit in a place where there's Sun where sunlight that is going there's Sun where sunlight that is going there's Sun where sunlight that is going to come on your to come on your to come on your body and this will help you a lot and body and this will help you a lot and body and this will help you a lot and even like you might you might tell me oh even like you might you might tell me oh even like you might you might tell me oh it's winter like the sun is not strong it's winter like the sun is not strong it's winter like the sun is not strong you will see the difference like when you will see the difference like when you will see the difference like when you're sitting and in you're sitting and in you're sitting and in -30° C outside and there's like a small -30° C outside and there's like a small -30° C outside and there's like a small like sunlight that warms you up you will like sunlight that warms you up you will like sunlight that warms you up you will be grateful for it like you will feel it be grateful for it like you will feel it be grateful for it like you will feel it you you will will you will fill the sun you you will will you will fill the sun you you will will you will fill the sun and it will it will warm you up it will and it will it will warm you up it will and it will it will warm you up it will make the thing way more easier and you
40:00make the thing way more easier and you make the thing way more easier and you will understand this when for example will understand this when for example will understand this when for example there's a cloudy day and you're sitting there's a cloudy day and you're sitting there's a cloudy day and you're sitting outside and freezing cold and then like outside and freezing cold and then like outside and freezing cold and then like the sun comes out out of the cloud and the sun comes out out of the cloud and the sun comes out out of the cloud and then it's like so warm and then the Sun then it's like so warm and then the Sun then it's like so warm and then the Sun goes back like behind the cloud and now goes back like behind the cloud and now goes back like behind the cloud and now it's so cold like you will feel the it's so cold like you will feel the it's so cold like you will feel the difference so sit in a place where difference so sit in a place where difference so sit in a place where there's going to be sunlight on you now there's going to be sunlight on you now there's going to be sunlight on you now another tip that I can give you is to another tip that I can give you is to another tip that I can give you is to close your eyes close your eyes close your eyes and what it will do is that you'll be and what it will do is that you'll be and what it will do is that you'll be more focused internally on your body you more focused internally on your body you more focused internally on your body you will be able to again when we talked will be able to again when we talked will be able to again when we talked about the mental aspect like meditation about the mental aspect like meditation about the mental aspect like meditation you will be able to focus on your body you will be able to focus on your body you will be able to focus on your body feel that that cold going through you feel that that cold going through you feel that that cold going through you but accept it and not fight it and but accept it and not fight it and but accept it and not fight it and you'll be able to like share you'll be able to like share you'll be able to like share gratefulness for this beautiful freezing gratefulness for this beautiful freezing gratefulness for this beautiful freezing temperature and you'll be able to have temperature and you'll be able to have temperature and you'll be able to have this conversation with the cold and just this conversation with the cold and just this conversation with the cold and just closing your eyes will make the whole
41:00closing your eyes will make the whole closing your eyes will make the whole experience a lot easier because well experience a lot easier because well experience a lot easier because well another thing is you're not going to see another thing is you're not going to see another thing is you're not going to see like all the the snow everywhere like all the the snow everywhere like all the the snow everywhere and like think about oh damn it's and like think about oh damn it's and like think about oh damn it's freezing no you're going to be actually freezing no you're going to be actually freezing no you're going to be actually just focused internally and it's going just focused internally and it's going just focused internally and it's going to be nice I think um closing your eyes to be nice I think um closing your eyes to be nice I think um closing your eyes does have an impact does have an impact does have an impact on how you will be able to sit outside on how you will be able to sit outside on how you will be able to sit outside in the cold air and for how long you're in the cold air and for how long you're in the cold air and for how long you're going to be able to do that now the going to be able to do that now the going to be able to do that now the other thing is sleeping well before you other thing is sleeping well before you other thing is sleeping well before you do cold exposure because let me tell you do cold exposure because let me tell you do cold exposure because let me tell you the mornings where I didn't sleep well the mornings where I didn't sleep well the mornings where I didn't sleep well and then I have to go outside in a and then I have to go outside in a and then I have to go outside in a freezing freezing freezing cold it's hard it's really harder when cold it's hard it's really harder when cold it's hard it's really harder when you don't have enough sleep and you try you don't have enough sleep and you try you don't have enough sleep and you try to do cold exposure like you wake up and to do cold exposure like you wake up and to do cold exposure like you wake up and you're already cold and now you have to you're already cold and now you have to you're already cold and now you have to go outside and go outside and go outside and like and freeze yourself even more but
42:00like and freeze yourself even more but like and freeze yourself even more but once you do it it's going to wake you up once you do it it's going to wake you up once you do it it's going to wake you up right away because remember when you right away because remember when you right away because remember when you talked about how when your your skin talked about how when your your skin talked about how when your your skin perceives that it's cold outside your perceives that it's cold outside your perceives that it's cold outside your body increases the core body temperature body increases the core body temperature body increases the core body temperature and that wakes you up so it's it's good and that wakes you up so it's it's good and that wakes you up so it's it's good it's going to wake you up but it's just it's going to wake you up but it's just it's going to wake you up but it's just harder because when you're tired it's harder because when you're tired it's harder because when you're tired it's harder to do cold exposure so just sleep harder to do cold exposure so just sleep harder to do cold exposure so just sleep well right it's beneficial to you not well right it's beneficial to you not well right it's beneficial to you not only for cold exposure but just for your only for cold exposure but just for your only for cold exposure but just for your overall health having a good sleeping overall health having a good sleeping overall health having a good sleeping schedule is important we're almost schedule is important we're almost schedule is important we're almost approaching the end of this video and if approaching the end of this video and if approaching the end of this video and if you're still watching look that that you're still watching look that that you're still watching look that that tells me that you're serious about this tells me that you're serious about this tells me that you're serious about this you're not just wanting to go outside you're not just wanting to go outside you're not just wanting to go outside and take some pictures just to look cool and take some pictures just to look cool and take some pictures just to look cool but you're actually serious about doing but you're actually serious about doing but you're actually serious about doing cold exposure and look I appreciate it cold exposure and look I appreciate it cold exposure and look I appreciate it now let's talk about what you should be now let's talk about what you should be now let's talk about what you should be really really careful with if you're wet really really careful with if you're wet really really careful with if you're wet do not go outside in a freezing cold it do not go outside in a freezing cold it do not go outside in a freezing cold it can be really dangerous if you're wet
43:00can be really dangerous if you're wet can be really dangerous if you're wet and you get that Frozen wind blowing on and you get that Frozen wind blowing on and you get that Frozen wind blowing on you you can have serious consequences I you you can have serious consequences I you you can have serious consequences I try to find the term to explain this try to find the term to explain this try to find the term to explain this because in my language I have a word for because in my language I have a word for because in my language I have a word for this but I couldn't find a translation this but I couldn't find a translation this but I couldn't find a translation the closest that I found was something the closest that I found was something the closest that I found was something like catching a cold which is true but like catching a cold which is true but like catching a cold which is true but it's more like your nerve is catching a it's more like your nerve is catching a it's more like your nerve is catching a cold you're like freezing your nerve the cold you're like freezing your nerve the cold you're like freezing your nerve the closest term I think I found was nerve closest term I think I found was nerve closest term I think I found was nerve inflammation so if you're inflammation so if you're inflammation so if you're wet and you get a frozen wind blowing on wet and you get a frozen wind blowing on wet and you get a frozen wind blowing on you you can get this this freezing nerve you you can get this this freezing nerve you you can get this this freezing nerve and just I I know it might be a hard and just I I know it might be a hard and just I I know it might be a hard concept but let me just try to explain concept but let me just try to explain concept but let me just try to explain to you the best that I can what it feels to you the best that I can what it feels to you the best that I can what it feels like remember when um you have this I like remember when um you have this I like remember when um you have this I think it happened to think it happened to think it happened to everyone you're trying to move move your everyone you're trying to move move your everyone you're trying to move move your muscle and then you get this this sharp muscle and then you get this this sharp muscle and then you get this this sharp pain like every time you try to move
44:00pain like every time you try to move pain like every time you try to move your muscle you get this sharp pain or your muscle you get this sharp pain or your muscle you get this sharp pain or when you're trying to take a deep breath when you're trying to take a deep breath when you're trying to take a deep breath it you get this sharp pain in your ribs it you get this sharp pain in your ribs it you get this sharp pain in your ribs and it hurts or you get that stabbing and it hurts or you get that stabbing and it hurts or you get that stabbing pain in your back when you're trying to pain in your back when you're trying to pain in your back when you're trying to move it's it's really uh a sharp and move it's it's really uh a sharp and move it's it's really uh a sharp and stabbing pain like you don't see it stabbing pain like you don't see it stabbing pain like you don't see it coming you you try to do something and coming you you try to do something and coming you you try to do something and it just fires right and it just fires right and it just fires right and this is why I tell people to for example this is why I tell people to for example this is why I tell people to for example people that go to the gym this is why I people that go to the gym this is why I people that go to the gym this is why I tell them when you're sweaty when you're tell them when you're sweaty when you're tell them when you're sweaty when you're all wet do not go in front of a fan or all wet do not go in front of a fan or all wet do not go in front of a fan or AC because this is when you can get that AC because this is when you can get that AC because this is when you can get that that effect of freezing your nerve which that effect of freezing your nerve which that effect of freezing your nerve which is like nerve is like nerve is like nerve inflammation because you're all wet inflammation because you're all wet inflammation because you're all wet you're all sweaty and then you get wind you're all sweaty and then you get wind you're all sweaty and then you get wind or cold air blowing on you and this is or cold air blowing on you and this is or cold air blowing on you and this is where this happens this is is where you where this happens this is is where you where this happens this is is where you get that that stubican and that really
45:00get that that stubican and that really get that that stubican and that really unpleasant feeling like you try to move unpleasant feeling like you try to move unpleasant feeling like you try to move something and it just fires and it's something and it just fires and it's something and it just fires and it's painful and this it can last for weeks painful and this it can last for weeks painful and this it can last for weeks it can last for weeks and it's it's it can last for weeks and it's it's it can last for weeks and it's it's unfortunate that I couldn't even find a unfortunate that I couldn't even find a unfortunate that I couldn't even find a term in English to describe this because term in English to describe this because term in English to describe this because in my language there's a term especially in my language there's a term especially in my language there's a term especially for this when you're wet or sweaty and for this when you're wet or sweaty and for this when you're wet or sweaty and you you are in front of some cold wind you you are in front of some cold wind you you are in front of some cold wind and you get this thing that makes your and you get this thing that makes your and you get this thing that makes your nerve to freeze but I couldn't find the nerve to freeze but I couldn't find the nerve to freeze but I couldn't find the term in in English which is really weird term in in English which is really weird term in in English which is really weird and I and I and I think if there's not a term in English think if there's not a term in English think if there's not a term in English to describe this I don't think many to describe this I don't think many to describe this I don't think many people understand that a lot of injuries people understand that a lot of injuries people understand that a lot of injuries that they have it's because of this like that they have it's because of this like that they have it's because of this like that stabbing pain is maybe related to that stabbing pain is maybe related to that stabbing pain is maybe related to you being all wet and sweaty and you being all wet and sweaty and you being all wet and sweaty and standing in front of of a fan or AC now standing in front of of a fan or AC now standing in front of of a fan or AC now we just discussed how you can get this
46:00we just discussed how you can get this we just discussed how you can get this this stabbing pain in your muscles or in this stabbing pain in your muscles or in this stabbing pain in your muscles or in your back just by standing in front of a your back just by standing in front of a your back just by standing in front of a fan when you're wet or sweaty but now fan when you're wet or sweaty but now fan when you're wet or sweaty but now imagine you're not standing in front of imagine you're not standing in front of imagine you're not standing in front of a fan you are outside in minus 20° C a fan you are outside in minus 20° C a fan you are outside in minus 20° C with freezing wind blowing on you it's with freezing wind blowing on you it's with freezing wind blowing on you it's even more dangerous so do not go outside even more dangerous so do not go outside even more dangerous so do not go outside when you're wet if for example you want when you're wet if for example you want when you're wet if for example you want to do a cold plunge or you want to jump to do a cold plunge or you want to jump to do a cold plunge or you want to jump in the snow well do it at the end of in the snow well do it at the end of in the snow well do it at the end of your cold air exposure your cold air exposure your cold air exposure session because once you're wet and session because once you're wet and session because once you're wet and you're outside you want to get right you're outside you want to get right you're outside you want to get right away into your house so for example you away into your house so for example you away into your house so for example you did your coold air exposure while you did your coold air exposure while you did your coold air exposure while you were while you were dry which is what were while you were dry which is what were while you were dry which is what you should do and then you take a cold you should do and then you take a cold you should do and then you take a cold plunge and then you go right into your plunge and then you go right into your plunge and then you go right into your house right away you don't just stand house right away you don't just stand house right away you don't just stand there and just like raw you know there and just like raw you know there and just like raw you know you have to go right away into your you have to go right away into your you have to go right away into your house that's what I do like I I do my
47:00house that's what I do like I I do my house that's what I do like I I do my cold air exposure and at the end I do cold air exposure and at the end I do cold air exposure and at the end I do the cold plch but right after my cold the cold plch but right after my cold the cold plch but right after my cold plch I go into the house right away I plch I go into the house right away I plch I go into the house right away I don't just stand outside and freezing don't just stand outside and freezing don't just stand outside and freezing cold it can be dangerous and same thing cold it can be dangerous and same thing cold it can be dangerous and same thing with if you're taking a with if you're taking a with if you're taking a shower and then you go outside right shower and then you go outside right shower and then you go outside right away well again make sure you're you're away well again make sure you're you're away well again make sure you're you're dry make sure you're not wet and this dry make sure you're not wet and this dry make sure you're not wet and this applies especially for your head this applies especially for your head this applies especially for your head this this is really dangerous like if your this is really dangerous like if your this is really dangerous like if your hair is wet or your head is hair is wet or your head is hair is wet or your head is wet do not go outside like do not go wet do not go outside like do not go wet do not go outside like do not go outside unless you have a warm winter outside unless you have a warm winter outside unless you have a warm winter hat so this is just crucial a lot of hat so this is just crucial a lot of hat so this is just crucial a lot of people get sick because of this you you people get sick because of this you you people get sick because of this you you should really be careful with and just should really be careful with and just should really be careful with and just in general like I see a lot of people in general like I see a lot of people in general like I see a lot of people going outside in Winter especially look going outside in Winter especially look going outside in Winter especially look if you live in Canada or like countries if you live in Canada or like countries if you live in Canada or like countries where you're nor North and it's it's where you're nor North and it's it's where you're nor North and it's it's really cold do not go outside with wet really cold do not go outside with wet really cold do not go outside with wet hair without any warm hat like this is
48:00hair without any warm hat like this is hair without any warm hat like this is how you get sick like don't do how you get sick like don't do how you get sick like don't do that like I recommend you not to do this that like I recommend you not to do this that like I recommend you not to do this okay finally I know that I covered a lot okay finally I know that I covered a lot okay finally I know that I covered a lot in this video and this is because I want in this video and this is because I want in this video and this is because I want you to get the benefits of cold exposure you to get the benefits of cold exposure you to get the benefits of cold exposure Without You damaging your body because I Without You damaging your body because I Without You damaging your body because I know it's tempting when you're seeing know it's tempting when you're seeing know it's tempting when you're seeing all those influencers doing all those all those influencers doing all those all those influencers doing all those crazy stuff outside in a freezing cold crazy stuff outside in a freezing cold crazy stuff outside in a freezing cold and you think that you can do it too and you think that you can do it too and you think that you can do it too which to be honest you can but the which to be honest you can but the which to be honest you can but the problem is you don't see all the problem is you don't see all the problem is you don't see all the preparation that was made off the camera preparation that was made off the camera preparation that was made off the camera like you don't see the backstory like like you don't see the backstory like like you don't see the backstory like before the person posted themselves like before the person posted themselves like before the person posted themselves like jumping in a cold plunge or in a Cold jumping in a cold plunge or in a Cold jumping in a cold plunge or in a Cold Lake or sitting outside in the freezing Lake or sitting outside in the freezing Lake or sitting outside in the freezing weather that person made a lot of
49:00weather that person made a lot of weather that person made a lot of preparation to do that and you only see preparation to do that and you only see preparation to do that and you only see the person doing it but you don't see the person doing it but you don't see the person doing it but you don't see the preparation so this is why I made the preparation so this is why I made the preparation so this is why I made this video I wanted you to be more this video I wanted you to be more this video I wanted you to be more equipped and understand how you get to equipped and understand how you get to equipped and understand how you get to that point where you're able to do this that point where you're able to do this that point where you're able to do this safely because if you try to replicate safely because if you try to replicate safely because if you try to replicate what those influencers are doing or what those influencers are doing or what those influencers are doing or sometimes what I do in my videos well sometimes what I do in my videos well sometimes what I do in my videos well you can hurt yourself and I don't want you can hurt yourself and I don't want you can hurt yourself and I don't want that that's why I made this video I want that that's why I made this video I want that that's why I made this video I want to make sure that you know how to do to make sure that you know how to do to make sure that you know how to do this safely and quite frankly it's going this safely and quite frankly it's going this safely and quite frankly it's going to take time you have to be patient and to take time you have to be patient and to take time you have to be patient and it's worth it it's really worth it it's it's worth it it's really worth it it's it's worth it it's really worth it it's going to take a time but it is worth it going to take a time but it is worth it going to take a time but it is worth it and you will get a lot of and you will get a lot of and you will get a lot of benefits now just to close with a last benefits now just to close with a last benefits now just to close with a last thing that I want to mention is thing that I want to mention is thing that I want to mention is remember you are doing this for for remember you are doing this for for remember you are doing this for for yourself you're doing this for your yourself you're doing this for your yourself you're doing this for your health so don't do something stupid just
50:00health so don't do something stupid just health so don't do something stupid just to try to impress someone else you're to try to impress someone else you're to try to impress someone else you're doing Cod exposure for yourself and for doing Cod exposure for yourself and for doing Cod exposure for yourself and for your health so if someone challenge you your health so if someone challenge you your health so if someone challenge you to do something stupid and you know it's to do something stupid and you know it's to do something stupid and you know it's not a good idea or maybe you're not not a good idea or maybe you're not not a good idea or maybe you're not ready to do that don't do it just to ready to do that don't do it just to ready to do that don't do it just to impress someone impress someone impress someone okay so I want to thank you for okay so I want to thank you for okay so I want to thank you for listening into this video to the end I listening into this video to the end I listening into this video to the end I believe you will believe you will believe you will become even you might even become better become even you might even become better become even you might even become better than me you might even become better than me you might even become better than me you might even become better than me with cold exposure and once you than me with cold exposure and once you than me with cold exposure and once you become better than me I might even be become better than me I might even be become better than me I might even be able to learn from you so look I'm happy able to learn from you so look I'm happy able to learn from you so look I'm happy I'm happy that more people are starting I'm happy that more people are starting I'm happy that more people are starting to do cold exposure and now I know that to do cold exposure and now I know that to do cold exposure and now I know that you're equipped with everything you need you're equipped with everything you need you're equipped with everything you need to start cold exposure and yeah I will to start cold exposure and yeah I will to start cold exposure and yeah I will see you next see you next see you next episode go get that Cod