Cold Shower Adventures

Cold Showers.

If you read my last blog about the Bhastrika breath, you will know that I reference Wim Hof in that piece. Link to previous post

As I have found his guidance for the Bhastrika breath (although he doesn't call it that) so useful, I decided it was time to read one of his books. I chose The Wim Hof Method publication. Part of his method involves cold water therapy which many people already know and use. In the past I have dabbled with the cold shower thing, but dipped in and out of it, as I understandably found it pretty challenging. To be honest I'm always a bit reluctant about hopping on the band-wagon with certain things, but due to my positive experience using his guidance with the breathwork I decided to read one of his books, which then made me think I needed to give the cold water protocol another go. I now have some understanding that to become adapted to the cold water, you need to commit to 10 days of cold showers. Apparently this is when your physiology begins to change...

This time has been very different; I've consistently been doing the daily breathwork (described in my last blog), as I am noticing how it seems to have eliminated my 'faint' feelings. I think that the breathwork has also helped me with coping with the cold water. I must say, I feel it is more palatable to start this protocol in the summer, so that has helped too!

During the first cold shower, there was a lot of ooohhing and ahhhing as I watched the timer tick to one minute. It was hard, but when I got out my skin felt amazing, by day five I could breathe through the first 30 seconds without as much drama and by day ten I was doing two minutes, fairly easily. The first 30 seconds definitely feel the most challenging and there were a few days where I've almost felt like the water wasn't so cold and my brain felt very calm and in the moment. Wim says this is the power of the cold, that we can access deeper parts of our brain that we are not usually tapped into anymore, due to all our modern day comforts.

Other effects I have noticed are things I would once get overwhelmed with, are seeming to be more neutral now. Of course I still get stressed, but I feel like I have more confidence in myself to cope with them now. This could of course, be a placebo effect, but I actually started the practices before I had read much of the book, so I had a healthy dose of scepticism.

I feel that the breathwork and the cold water work wonderfully together for me. I am wondering how the cold water aspect will feel in the winter months, but by then I hope I'll be even more adpated to it, so let's see! I am currently on day 18 and feel great with the cold showers, I do a bit of a jig during the second minute - for some reason it seems to help. 

I'm not of the opinion that everyone should have daily cold showers and I know for me, when I've tried it before, it wasn't the right time. But have a read of Wim's book, if you are curious, he goes into lots of details about the studies and research that has been done and his life has been an extraordinary one, so it's a great read anyway!

I must also point out that Dr Stacey Sims who is an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity, says that ice cold is too cold for women. 16 degrees celcius is best for the female physiology and we can still get all the positive responses from cold exposure. This is great news for me, as I don't have any desire to do ice bath plunges! She talks about this on her recent podcast with Andrew Huberman.

Contraindications.

There are some contraindications to the cold water exposure practices and for the breath practices, so please do read Wim Hof's book and follow his recommendations or work with a registered coach. Always check with your healthcare professionals too.

I'm so glad I've embarked on this journey and I know I'm a little late to the party with the cold water practice, but I honestly think the time just wasn't right for me previously. The book has given me lots of motivation and inspiration too. 

Let me know if you have a cold water practice and what you think it does for you. I'm fascinated by this subject!

For more about my classes and my work, see my website  Yogi Claire

Bhastrika (Bellows) Breath - my non-negotiable breath practice.

 

Bhastrika - Bellows Breath – my non-negotiable breath practice.

For a long while now I have felt like I’ve been taking part in an experiment… an experiment run by me, on me! That’s what yoga feels like these days. That I’m applying some of the tools and practices of yoga to me as a being, and figuring out what’s happening and what’s working. It’s not a linear journey, it’s very higgledy pigledy. I’m not sure if this is what was intended by the ancient yogis when spreading the word of yoga. But I’ve certainly found so many aspects of the practice that have worked for me and a fair few that haven’t!

Probably one of the most valuable techniques to me currently, is a pranayama called Bhastrika (bellows breath) This is a rapid inhalation and exhalation for 30 rounds, then exhaling a final time and not breathing in for around a minute to a minute and a half. Then a breath hold, with air in the lungs for around 15 seconds. I do this three times through.

This has been a godsend in helping me with an issue I’ve had mainly since we came out of the lockdowns, and I feel it must be some sort of nervous system dysregulation. These episodes manifest in feeling faint – although not actually fainting, and at it’s worse, it happens umpteen times per day. Each episode is only seconds in duration, but rather unnerving. It’s often worse after I’ve been running or weight training and when I’m very busy with work and family life. I also feel ‘air-hungry’ and quite tight around the chest.

Anyway, when this began happening a few years ago, I had all the relevant checks with the GP and had a thorough check of my heart. Everything was normal and fine (apart from some ectopic beats which did not need medication) and I was strongly advised to carry on with my exercise. I decided to experiment with some different types of breath work, just to see if that made any difference. Obviously, I was already doing regular breathwork practices, mainly with exhales being double the length of inhales and alternate nostril breathing, and whilst helpful; - they didn’t stop my woozy feelings.

I’d covered Bhastrika in my yoga training and had used it occasionally, but was re-introduced to it in a roundabout sort of way through watching some Wim Hof videos – (he’s the record breaking Ice-Man pictured right) the type of breath work he does is sometimes called Tumo breathing, but the technique he used was remarkably similar to Bhastrika which is from the yoga tradition. From the first time of practicing – I noticed a reduction in the incidences of feeling faint. I was pretty intolerant of carbon dioxide in my system at first. I knew this as I was struggling to hold after the exhalation. But gradually I got better and could do the minute and a half and even on occasion – a bit longer. When I was practicing this daily – I got to the point where I had no episodes of feeling faint. Around the same time I saw a podcast where a neuroscientist was saying that just one session of breathwork can change the nervous system and can shift us out of an unhelpful pattern – which seemed to me like a big claim; but I had definitely felt the benefits after just one session. It is worth pointing out that carbon dioxide is an important gas in our blood as it helps the uptake of oxygen around the body (it’s not just a waste product to get rid of)

Of course, once I realised that the episodes weren’t happening anymore, I thought I didn’t need to carry on with the practice – hmm rookie error! After a while, when I’d been doing a lot of physical exercise and had been flat out with work and family life, the episodes returned. In a way this was fortunate, because there was a small part of me that was a bit sceptical as to whether it was really the breathing that had helped. Of course, I know only too well how powerful breathwork can be – but I was questioning whether it was the bhastrika that had shifted things. So now was my chance to test it again – would the daily breath practice stop the episodes again? You know what? They did! After a few days of practice, the tightness in my chest had gone and I wasn’t feeling faint anymore.

I use the guided video on You Tube – where Wim takes you through the exercise – it takes 11 minutes in total. I still use the beginner one.

Now – a word of caution here, there are some contraindications to this type of breathing. If you have a heart condition or are pregnant – then this is a not a breath practice you should be doing. Also – for some people who suffer with anxiety, focusing on the breath in this way can be triggering – so should be approached with caution.

From what I can understand of the biology of what is happening – is that whilst doing the practice itself – we are going into our sympathetic side of the nervous system (the stress response) – then afterwards, our parasympathetic nervous system is activated. What I believe was happening with me – was through work and exercise and general day to day business, I was dysregulated and was in the stress response for much of the time. The breathwork seems to interrupt that and resets my system.

You may think that, as a yoga teacher that I would not experience an issue such as this, that I should have been on top of this and not let myself get into a state of stress. However, – you can know all the techniques and tools in the world and be pretty knowledgeable about everything yoga, but if your body and system is stressed – there will be consequences and it will let you know through some sort of symptom!

If you fancy checking out Wim’s video – I’ll post a link below to the one I use. I do like Wim’s voice and his guidance, and I was amazed when I read all the comments below the video as to how many people feel this technique has helped them. It seems there are many issues that this technique can help with. (If you are in any doubts, work with a trained breathwork practitioner.)

I am under no illusion that my challenges might return and there could be a possibility that this technique ceases to be effective – I’m realistic in that sense. But for now – I’m sticking with it as one of my non-negotiables! 

Link to Wim Hof's Video

Hypermobility, Anxiety, Sensory Hypersensitivity and Me...

 

In my life I’ve read several life-changing books. Both fiction and non-fiction books have contributed to my understanding of the world and people around me. However, a couple of books I have recently read have been fundamental to finally starting to understand myself.

I originally purchased these books to help me with my work at The Nerve Injury Clinic – where I provide rehabilitation yoga to some of the patients. I wanted to increase my knowledge for when I’m working with hypermobile clients. So sought out a few books on hypermobility, particularly with regard to yoga.

One was a book by a very experienced yoga teacher who has hypermobility in the form of Ehlers-Danlos Syndrome (EDS)

I began reading and found everything very interesting, then some of the case studies and quotes from people that were presented in the book started to resonate with me in profound ways. I’ve always known I’ve had some natural flexibility and liked tying myself up in knots when I was a child. Then I trained that flexibility even more when I began doing yoga more seriously in my adult life. I never felt like I was bendy though – I knew people were telling me I was and seemed impressed when I did the splits or ‘pancaked’.  In all honesty, I felt rather clumsy and not elegant in my movements, but uncoordinated, and very awkward at times (both physically and socially). I was terrible at team games as I felt I had no idea what was going on!

This book and some discussion with experienced body work practitioners, has helped me realise that I do have hypermobility (falling into the generalised joint hypermobility category) and I also have some of the things that often go hand in hand with it. (I score moderately high on the Beighton scale which is a measurement for hypermobility). For example, many people with hypermobility experience increased levels of anxiety, which I often experience and I work hard to manage. It makes sense that if your body doesn’t feel particularly stable, that is going to affect how safe you feel. But of course, we only know how we feel and that becomes our ‘normal’.

Like many hypermobile folk, I have some sensory hypersensitivity too – particularly lights and certain sounds, yoga has definitely helped manage that. In social situations I used to use alcohol to help me manage this sensitivity, this is not an approach which I would recommend, as this in itself brings an anxiety when it wears off! I'm teetotal now and these days I limit how much social stimulation I get – it’s necessary for me to do this so I can function effectively in the world. If I don’t do this – I feel I want to shut down completely, and go and live in a remote place! I love social connection – but I’ve learnt I don’t need a lot to feel satiated and connected.

Sadly, some health professionals advise people with hypermobility not to do yoga, but I think we have be specific – there are probably some forms of yoga with emphasis on end-range movements/extreme postures that are the last thing a hypermobile person needs, but yoga that focuses on strength in the body, resilience in the nervous system and emotional regulation can be incredibly helpful.

I have also found running and weight training in tandem with my yoga practice is key to ensuring my joints are supported by strong muscles and that I can at last feel safer in my own body…

Photos: Me when I was about 8 or 9 years of age.

 

 

The Stuff of Dreams...

Apparently Paul McCartney wrote the song 'Yesterday' in a dream... well it was the melody anyway! That's what we are told. The reason I've been reflecting on this is because I woke up recently with a phrase in my head, it had come to me in a dream and I'm not sure if it was someone singing it, or just reciting it. I don't even know who that someone was and everything faded so quickly from my memory when I awoke, but I made a point of remembering it. "Wrapped in a cloak of empathy" - that was the phrase. I have no idea what deep recesses of my brain this came from but it certainly evoked a feeling in me. It made me think that this is exactly how I'd like my clients and class members to feel. Not suffocated and stifled, not overwhelmed, but gently wrapped in a cloak of empathy.

I think this is especially true for my one to one clients as many of them have been through the mill with various life challenges and each one has shown such strength and courage and I often feel completely humbled by working with them. Expressing and feeling empathy towards people I work with, feels as important as the practical movement based aspects.

To know someone holds space for you - is not feeling pity, but is sitting alongside you with quiet and unwavering support is priceless. This is what I try to do - not to fix people, but to guide and show tools and practices which could alleviate some suffering. I have a long way to go with this work and there is always room for improvement. Yoga can be such a powerful framework for deep healing, often this is missed by the way yoga is presented in social media. I do worry sometimes people might be put off by the media image of yoga these days. Doing your research is key - finding the right person to help you learn more about yourself through yoga is so valuable. Not someone who makes wild claims and promises, but someone who can open a few doors for you...

To read more about my work see Yogi Claire Hatha Yoga

 

 

Useful Discomfort

When I look back to childhood I often think I was rather a quirky young person, some might say weird, but I'm sure when we look back, we all find idiosyncracies and remember behaviours that seem a bit odd.

I can remember lying in bed in the Winter and noticing how warm and snug I was, but used to take the covers off for a while, to get really cold and shivery and then quickly get back under the cosy covers again - just so I could enjoy the feeling of warm snugness even more! 

In a similar vein, I did a lot of horse riding and I loved getting cold when going out on the horses in the rain as it felt so good coming home to a hot drink and a steaming bath. It was as if I appreciated the warmth and comfort even more. I suppose at a young age I understood that to enjoy one thing I needed to experience the opposite. To appreciate warmth, I need to know cold, to enjoy happiness, I need to know sadness...to enjoy satiety, I needed to know hunger. It's a simple idea, but one I often think about.

I'm not sure where this came from - as I did start the bed covers thing at a really young age. I'm wondering if my Mum (who most of you know is a yoga teacher too) taught me that things are not always how we want them to be and that having somewhat uncomfortable experiences happen to us, can enable us to feel gratitude when something good happens. It takes work and awareness, because sometimes I still just want to stamp my feet and say "I don't like this!"

As I get older I do have to remind myself of this - I do find myself getting stuck - wanting things to be different sometimes.

In my yoga practice, weight training and my running - this manifests as sometimes feeling discomfort...but reminding myself that I need to know discomfort in order to appreciate those moments of comfort and contentment. It is a constant practice though and perhaps doesn't come as easily to middle aged me, than the me that was 5 years old snuggling under the covers!

What were your little idiosyncracies when you were a child and what purpose do you think they served? Did they come from a deep instinctive place?

(I do acknowledge how lucky i was to have a safe and secure childhood, as I know it is sadly not the same for everyone)

Above image from The Man Made of Stars - Illustrations by Lisa Evans 

For more information about my classes see Yogiclaire.com