A Mindfulness Cold Routine for Me

This is my routine. A daily breathing session followed by a cold shower and ended with some affirmations.

I do this mostly so I can be fully there in the moment for my family, friends, and work.

Breathwork

I usually start with a little bit of bhramari or bee breathing just to figure out where my head is overly focused. This simple style (found here) helps me figure out if i’m more externally aware or internally aware. That will kind of shift how I do the rest of my breathing, not a ton of changing but just being aware of where my mind wants to focus right now.

Then I’ll go into my rounds of inhales, exhales, and retentions.

Breathing in, through the nose and down into the lower ends of the lungs. Letting it out through the nose. Then breathing in again deep into the lungs, and letting it go. I do this for quite some time.
I focus my mind on a point between my eyes, and anytime it wanders in thought i just bring it back to there. I note the sensations of the air coming into my nose, filling my lungs, and then where it leaves my nostrils. I feel my heart beating and slowing down as my body relaxes. I let me muscles relax.

When I feel charged from breathing in and out I breath out and hold that breath out in a retention. Letting my body just melt into the ground, relaxing into the moment. I let me ears hear the noises around me and slowly start to break them apart into each separate note. I feel my heart beating in my toes, then in my ankles, into my knees, and all over my body.
When I feel like breathing I simply set my mind and go deeper.

Then i take a breath in and fill my body with oxygen again. i hold that in my chest and move it around my body for a few seconds, pushing it up into my head.

I then start back into the rounds of in and out. I usually do three or four rounds. After the fourth round I usually just lie there and breath in and out through the nose normally for an amount of time. Meditating.

Cold Shower

After breathwork I go and turn that shower to cold. Let it just run and get as cold as possible. I usually start by putting my arms in then my chest and slowly moving around until the whole body has been hit by the cold water.
Personally I think cold showers are harder than cold plunges.

I move around and reintroduce the cold to different areas of the body. You’ll find some areas can’t handle the cold as easily as others, and that’s ok. Work those slowly into it and keep getting em reintroduced. i find injuries are very difficult. My neck for a few years was very difficult due to arthritis in there.

The key to a cold shower is mindset. Don’t let your mind tell your body it has to get out. Don’t let your mind tell you you need to get out. Your body will be fine and even thrive under the cold. Your mind is being a dick. Breath in through the nose deep into the belly and lower lungs. Breath out looooong exhales, even humming if you have to.

I don’t go for any particular amount of time anymore. I used time as a measurement at first to give me something to work toward. Now I just go until i feel my mind in the moment and I’m simply ready to get out. I started doing what I call mental barriers. When a thought of “this is too cold” or “I’m bored” or “I think I need to get out soon” I call that a mental barrier to work through. I usually set a goal of working through 5 mental barriers.

I also switched to only cold showers and do all my cleaning during it too.

Affirmations

After the shower I let myself warm up without towels. Just let the body do its thing. I usually do this by standing in horse stance. I’ll stand in front of the mirror and look myself in the eyes and repeat some of my personal affirmations to myself. Again, breathing in and breathing out through the nose and deep into the lungs.

My personal affirmations i came up with after some of my worst anxiety attacks and the things I discovered I really struggle with. I repeat, “I love myself. I am loved. I deserve love. I am strong. I am smart. I am funny. I am capable. I am awesome!” At some point along the line I had convinced myself that none of those are true. And those are usually the things the mind whispers to me to bring me back down.

I usually say these 3 or 4 times and by then my body is warmed up and I’m feeling good.

All together this whole routine takes 30 minutes to an hour. It could be faster if i wanted by I use it as my daily meditation, cleaning my body, and getting my mind centered. It might not work great for you. So, come up with your own routines and start learning to controlthebreath and enjoythemoment.