Heat Exposure

• ≈ Thermotherapy
• Formats
  • Warm shower/baths
    • 泡澡本身就是一種溫和的排毒方式。因皮膚是人體最大的排毒器官，透過熱水開啟毛孔，讓身體在短時間內大量出汗，不僅有助於「袪濕、化痰」，還能將累積在皮下的酸性廢物排出，使肌膚更加健康有彈性。
  • Sauna
• Decrease Core Body Temperature (CBT)
• ~57 mins per week
• Timing
  • Later in the evening

Cold Exposure

• ≈ Cryotherapy ≈ Cold-Water Immersion ¹
• Formats
  • Cold shower
  • Ice bath
    • Pro Tip: The less water you use, the less ice you need to lower the temperature.
  • Cold plunge = Cold water immersion
    • Always dunk. Dip your face. Full send finish is mandatory! ²
• Increase Core Body Temperature (CBT)
• ~11 mins per week
  • 2-4 sessions lasting 1-5 mins each distributed across the week
  • 2-3 minutes cold showers * 5 per week
  • Or: Challenge yourself by counting walls and setting a goal of “walls” to traverse (e.g., 3-5 walls) during the round of cold exposure.
• Timing
  • Early in the morning

Vocalizing, Including Moaning During Cold Exposure

• Stress Release: Helps relieve emotional discomfort caused by the cold.
• Breathing Regulation: Encourages calm, rhythmic breathing, preventing the body from going into shock or hyperventilation.
• Distraction: Redirects focus away from the intense cold sensations.
• Warmth Generation: If moaning is paired with physical vibrations or movements (like shivering or humming), it might help slightly by generating heat or maintaining circulation.
• Mental Resilience: Promotes a sense of control.

Cooling “Glabrous Skin Surfaces” ³ can…

• significantly improve physical performance and enhance endurance.
• reduce core body temperature more efficiently (as these areas contain specialized vascular structures that facilitate heat loss), and even assist in emergency situations like Heat Stroke (Hyperthermia) by cooling the body more rapidly than traditional methods.

The Science & Use of Cold Exposure for Health & Performance