My journey with heat and cold exposure therapy began early in life. Growing up in a trailer park attached to a First Nations reserve in the hills of the Okanagan, I was fortunate to learn from an Indigenous spiritual leader named Chief White Buffalo Man, or Dean as I called him. He taught me how to connect with nature, feel subtle energies, and meditate. One of the most impactful experiences was being introduced to the sweat lodge—a practice far more intense than a typical sauna. The heat felt like being thrown into an open campfire, and the energy from drums, singing, and prayers took me to a place within myself I never knew existed.

In between rounds of intense heat, we would jump into a frozen lake to cool off, creating a powerful contrast between the scorching lodge and the icy water. This experience hooked me, and from that moment, I committed to regularly exposing myself to both extreme heat and cold. While not everyone has access to a sweat lodge, saunas, steam rooms, and cold showers are widely available and offer similar benefits.

For me, heat and cold exposure is about embracing discomfort to build mental resilience. Starting my day with a cold shower makes everything else seem manageable. It’s like making your bed—one small act that sets the tone for a productive day. Beyond the discomfort, these practices also offer profound physical and mental benefits. They help with muscle recovery, boost energy levels, enhance mental clarity, and even slow aging. On a deeper level, heat and cold represent the balance of masculine and feminine energies, helping me stay centered in all aspects of life.

Benefits of Heat and Cold Exposure

Heat:

• Improves circulation: Increased heart rate and expanded blood vessels promote better blood flow.
• Boosts muscle recovery: Anti-inflammatory properties and improved blood flow aid in quicker muscle repair.
• Enhances cardiovascular health: Mimics high-intensity workouts, burning calories and aiding in fat reduction.
• Detoxifies: Sweating removes toxins from the body.
• Promotes longevity: Regular sauna use significantly reduces the risk of all-cause mortality.

Cold:

• Increases alertness and focus: Cold exposure boosts epinephrine and norepinephrine levels.
• Reduces inflammation: Vasoconstriction and vasodilation flush out toxins, promoting muscle and tissue health.
• Boosts metabolism: Cold exposure prompts the body to generate heat, increasing metabolic rate.
• Improves mood: Dopamine release enhances mood and attention.
• Supports immune function: Promotes healthy lymph circulation.

Safety, Where to Begin, and Closing Thoughts

When starting with cold exposure, begin cautiously. Start with cold water on your hands or a short cold shower. Gradually build tolerance before progressing to ice baths. Always listen to your body and avoid cold exposure if you’re feeling unwell. For heat exposure, start with short sauna sessions, gradually increasing the time. Save sauna use for after workouts or recovery days to aid in muscle recovery and relaxation.

Cold exposure is best done in the morning to boost cortisol and jumpstart your day, while sauna sessions are ideal in the evening for better sleep. Remember, balance is key. Take baby steps, be patient, and recognize the progress you make along the way. Balance heat with cold, and active workouts with restorative practices. Surrender to the experience and embrace the benefits for your mind, body, and spirit.

Written By:
Brett Gorgchuck