Experiencing Wim Hof Breathwork and an Ice Bath at Acacia, Tulum


Embracing Cold: A Journey of Ice Baths and Wim Hof Method

Growing up in Wisconsin, where the Polar Plunge is an annual tradition, I've long been familiar with the concept of cold water therapy, having dipped into cold plunge pools at the spa and taken cold showers. However, it wasn't until recently that I started to truly explore the wellness benefits. Little signs started appearing, poking their head out as if to urge me to delve deeper into this realm. An interview with Kohler about their cold water plunge baths for homes left me intrigued. Then, at the airport, Vogue's summer edition seemed to stare at me, featuring ice baths as a cover story with Kendall Jenner gracing the cover. These subtle nudges only heightened my curiosity and eagerness to learn more, especially as I was on my way to Tulum, Mexico, to research wellness treatments and resorts for an upcoming October wellness and yoga retreat.

Introduction to the Ice Bath Experience

Cold water therapy can be done in a number of places, with in-ground stone pools being one of the best options to retain the temperature and most ergonomically comfortable. This is what you will find at Acacia in Tulum, Mexico.

Upon arrival, stepping into Acacia felt like entering a sanctuary. Greeted by Chris, a seasoned practitioner from New York, and his brilliant wife Amy, who lead Mind Body, the wellness operations of Acacia Tulum, I knew I was in good hands.

The session commenced with introductions, where we openly shared our personal motivations. Chris, our guide, then demonstrated the Wim Hof breathwork method and delved into the science behind its efficacy.

 

Why I Chose the Wim Hof Method®

It’s important that the wellness treatments I offer during my retreats go beyond providing mental respite and physical pampering. It's about researching and offering pathways for people to enhance their quality of life even after they leave the retreat. I love a great massage like the next person, but the Wim Hof Method® gives you something tangible to do in real life when the chips are down.

A key reason for my choice is that the method is backed by scientific evidence. A study demonstrated that Wim Hof could voluntarily influence his autonomic nervous system using his method—something previously deemed impossible. This groundbreaking finding, published in the prestigious journal Proceedings of the National Academy of Sciences (PNAS), established the method's credibility, reshaped scientific understanding, and sparked considerable interest among researchers. Institutions worldwide are conducting scientific research to explore new and exciting potential applications of the Wim Hof Method to improve the quality of life for people with spinal cord injuries, mood disorders, chronic pain, arthritis, depression, and more.

Additionally, it aligns with an effective self-regulation tactic of DBT (Dialectical Behavior Therapy) I’ve taken for myself and to help kids with autism. Exposing your body to cold conditions on a regular basis can make you more resilient to stress. As your body adjusts to the cold, the vagus nerve is stimulated, which is connected to many important organs by means of the parasympathetic nervous system. The resulting increase in parasympathetic activity has positive effects on all kinds of conditions such as anxiety, depression, and gut problems.

Preparatory Breathwork Stimulates Stress Response

Chris explained the Wim Hof breathing method, which involves controlled hyperventilation followed by breath-holding, designed to stimulate and then calm the body's stress response. This method, by purposefully triggering a stress response, helps to build resilience and control over the body’s reaction to stress.

We started with 30 rounds of breathing: filling the belly, then the chest, and exhaling passively through the mouth. This left me feeling euphoric and calm, even as it became uncomfortable not to inhale. According to Wim Hof, this is called being “high on your own supply”. Chris encouraged us to push a bit longer each time before finally inhaling deeply. This cycle was repeated four times, each time sitting in the space between exhaling and inhaling for up to 120 seconds.

Feeling a sense of triumph after holding my breath for an astonishing two minutes, I then rinsed off in a serene jungle setting.

 

Wim Hof Breathwork

Designed to stimulate and then calm the body's stress response. This method, by purposefully triggering a stress response, helps to build resilience and control over the body’s reaction to stress.

 

Cold Plunge Ice Bath - Here We Go

Next, Chris prepared me for the ice bath, explaining what to expect. He emphasized the importance of the first 45 seconds—this is crucial as the body transitions from the sympathetic to the parasympathetic state. He explained that if I could breathe through the first 45 seconds and stay in, I would be golden. My mind would want to get out as it enters fight or flight mode, but controlled breathing would help me push through it. He walked me through how to enter the bath - basically wait until I was ready, not to test the water, and to be ready to immerse myself up to my neck with hands crossed over my chest and tucked into my armpits. I was ready.

I stood at the edge of an in-ground stone pool filled with 40-degree Fahrenheit water and packed with ice cubes. Closed my eyes, inhaled deeply, prepared for wanting to jump out and not doing it, then sat down and simply slid down into the ice bath up to my neck, tucked my hands into my armpits and waited. In about 5 seconds, my internal 911 alarm registered and my mind said get the hell out of here. But I remembered what Chris said about 45 seconds for my mind to switch out of fight or flight mode.

Entering the Ice Bath: Mastering the Wim Hof Method | Free Bird Retreats

Breathwork During the Ice Bath is Crucial

As a yoga instructor, and mom of a child who I do breathwork for, for regulation exercises, I was already tuned in to using my breath to stay calm, however, this was crucial during the ice bath, and one would definitely benefit from structured guidance, consistently throughout the entire treatment. Chris guided me to inhale through my nose (not mouth, to avoid triggering the stress response) and exhale slowly through my mouth, like through a straw. I focused on his mouth and did the best I could to keep cadence with his breathing and it got me through.

I felt myself floating up slightly and was grateful for the permanent in-ground structure to brace my feet against.

After three minutes, Chris asked if I wanted to extend it to four, and I confidently agreed. Interestingly, there was a professional soccer player in there just prior to me, a testament to the broad appeal and benefits of this practice. Amidst regulars coming and going, warmly greeting Chris and Amy, I emerged from the ice bath invigorated.

 

Post Ice Bath Warm Up

To encourage natural blood flow and maximize the benefits, Chris guided me through warm-up exercises reminiscent of Tai Chi. He emphasized the importance of allowing the body to warm up naturally in the sun rather than wrapping myself in a towel. This approach facilitates the dilation of constricted blood vessels post-ice bath, aiding in the flushing of metabolic waste and delivering oxygen and nutrients to muscles.


 

Benefits of Cold Water Therapy

The benefits of cold exposure, such as ice baths, are manifold:

  • Dopamine Release: Cold exposure stimulates the release of dopamine, enhancing mood and providing a sense of well-being.

  • Improved Circulation: The alternating constriction and dilation of blood vessels improve overall circulation.

  • Reduced Inflammation: Ice baths alleviate inflammation and muscle soreness, particularly beneficial for athletes.

  • Enhanced Recovery: Cold exposure, coupled with breathwork, accelerates recovery from physical exertion and stress.

  • Increased Resilience: Regular practice of cold exposure and breathwork cultivates mental and physical resilience, aiding stress management in daily life.

 

Ready to Take the Plunge? Join us this October!

Dive into the Wim Hof Method’s Breathwork and Ice Bath Experience firsthand during our 4-day Wellness and Yoga retreat in Tulum, Mexico. Led by master Cold Water Therapy facilitator, embark on a journey of wellness and self-discovery that will equip you with practical tools to enhance your quality of life.

Experience the transformative power of our holistic approach, fostering well-being during and beyond the retreat experience. Don't miss this opportunity to elevate your mind, body, and spirit. Space is limited, register now

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