Why do THIS CHALLENGE ?
The January Ice Challenge's goal is to push your limits, unlock your resilience, transform both your mind and body, and contribute to real science. Cold exposure has many cited benefits according to regular practitioners. Here are some of the benefits of cold exposure according to previous studies:
Immune System Activation
Repeated cold water immersions leads to an increase in certain immune cells, such as monocytes and lymphocytes. (source)
Improved mood
cold exposure is believed to trigger the release of endorphins and other mood-boosting neurotransmitters. (source)
Weight loss
cold exposure may stimulate brown fat activity, which is responsible for burning calories to generate heat, potentially contributing to weight loss efforts. (source)
Leukocyte Activity
Cold exposure has been shown to induce leukocytosis (an increase in white blood cells) and enhance natural killer (NK) cell activity, which are crucial for immune defense. (source)
Faster recovery
Ice baths may help expedite the recovery processTrusted Source by reducing inflammation and enhancing blood circulation, which may help repair damaged tissues more quickly. (source)
Improved insulin resistance
A 2023 study found that a cold water plunge protected against insulin resistance and lowered diabetes risk. (source)
* Other potential benefits according to The Wim Hof Method (source): More energy, Boost your immune system, Natural anti-inflammatory, Better sleep, Increase sports performance, Workout recovery, Autoimmune disease relief, Arthritis relief, Fibromyalgia relief, Post-treatment lyme disease syndrome, COPD Management, Migraine relief, Overcoming MS, Asthma management, Lower your blood pressure, Improve your metabolism, Positive stress, Athletic Performance, Boost Energy, Healthy energy levels, Immunity booster, Cardiovascular system, Oxygen advantages of the Wim Hof Method, Pain relief, How to get rid of headaches, Mental Health Benefits, Improve mental health, Relieve stress, Burnout recovery, Improve cold tolerance, Deal with depression, Increase willpower, Boost concentration, Improve your mind body connection, Increase your happiness, Improve creativity, Controlling the automatic nervous system, Boost your endorphins, Burnout prevention, Stress control, Activities To Improve Mental Health, Vagus nerve stimulation at home, Natural remedies for depression, Eustress, Peaceful mind
INSTRUCTIONS for this Challenge
Take the plunge for at least 3 minutes a day, and no more then 8 minutes per day. Recommended water temperature is between 37°F-46°F or 3°C-8°C. You can do it anywhere, as long you have access to cold water. The hour doesn't matter. What matters is doing it for 30 consecutive days. This can typically be done in a cold plunge, an icy lake or adding a lot of ice into a bathtub. The instructions:
- Preparation: Calm your mind, focus on your breathing
- Initial Entry: Slowly immerse yourself up to your neck, maintaining deep, controlled breathing
- Controlled Breathing: Deep breaths through the nose, slow exhale through the mouth
- First minute: Focus on steady breathing, stay calm
- Next two minutes: Continue controlled breathing, feel the cold, and relax into it
- Post-Plunge: Slowly exit the water, perform light exercises or deep breathing to warm up, and dry off thoroughly. Do not skip the warming up step as it is very important!
(Optional) Before the Challenge: if you are interested more deeply about the scientific aspect of cold exposure on physical health it would be recommended to make a base blood test before the Ice Challenge and 5 days after. If you then wish to contribute to the study we would love to receive the before & after results via email to [email protected] after. The basic blood work should cover such metrics as White Blood Cell Count and Red Blood Cell Count. This step is completely optional for those willing to learn about how their body reacts to this type of stimuli.
lymphocyte counts
for cold exposure benefits
Notable PRACTITIONERS
These are some of the well-known people who have publicly stated that they practice cold exposure:
* Other people who practice cold exposure are: Tony Robbins, Laird Hamilton, Gabby Reece, Tim Ferriss, Chris Hemsworth, Zac Efron, Lady Gaga, Madonna, Justin Timberlake, Jack Dorsey, Kristen Bell, Dwayne "The Rock" Johnson, Hugh Jackman, Jessica Biel, Will Smith, Robert Downey Jr., Kate Hudson, David Beckham, Alicia Keys, Ellie Goulding
The Ice Challenge has been successfully joined!
Want to make the Commitment Stronger? Did you know that sharing your commitment publicly can significantly boost your chances of success? Studies have shown that people who share their goals with others are more likely to achieve them.
According to research published in the Journal of Applied Psychology, individuals who made their commitments public were 65% more likely to stick to their goals compared to those who kept them private. This is because public commitments create a sense of accountability and social support, making it easier to stay motivated and on track.
This is optional but if you want to take it to the next level Share your commitment on your social media or with friends and family. This can be as simple as saying:
"I have decided to do a 30 day cold exposure experiment in January. Keep your fingers crossed!:) #TheIceChallenge"
How do I PARTICIPATE ?
To participate just leave your email below and start the cold exposure journey! After this challenge questionnaires will be send to study its effect. Additionally, if you want to be eligible for the $1000 cash prizes remember to share your journey daily with hashtags #TheIceChallenge, #JanuaryIceChallenge and @theorgchallenge and as described in the prizes section (contest terms here)
By clicking “I'm in!”, you agree to receiving emails and to processing of your personal data in accordance with the Privacy policy
SAFETY warning:
Cold exposure has many positive health benefits however for safety reasons we advice against practicing it if you are dealing with any of the following:
- Coronary heart disease (e.g. Angina Pectoris; Stable Angina)
- Cold urticaria
- Epilepsy
- Kidney failure
- Raynaud’s Syndrome (Type II)
- High blood pressure (in case of prescription medication)
- A history of serious health issues like heart failure or stroke
- Shortly after an operation
- You are currently pregnant
- If you suffer from migraines, we urge you to be cautious about taking ice baths.
And never, never, never do heavy breathing exercises if you are in water due to shallow water blackout . Our recommendation: if you are new to cold exposure do the first sessions gradually and with someone else being close-by .
Frequently asked questions
The project is funded by one investor & founder, Karol Banaszkiewicz, who decided to commit his time & resources in pursuit of a goal to measure how various habits impacts peoples physical & mental health.
