MONDAY MISSION
12 JUNE 23
MM-0623-12
MISSION: HARNESS THE POWER OF COLD EXPOSURE
ATTENTION: All.
SITUATION
In a world dominated by convenience and comfort, embracing discomfort can be a powerful catalyst for growth. Cold water exposure, through cold showers or plunges, offers numerous physical and mental health benefits, including increased resilience, improved immunity, and enhanced mood. It is a simple, yet potent tool to uncage your full potential.
MISSION
Incorporate cold water exposure into your routine to cultivate resilience, improve health, and elevate your performance.
EXECUTION
a. Intent:
i. Enhance personal resilience and health through the practice of cold water exposure.
b. Method:
i. Begin with your regular warm shower. At the end of your shower, gradually turn the temperature down to cold for the last 30 seconds. Over time, increase the duration of the cold segment.
ii. In parallel, start taking mindful breaths while under the cold water. Inhale deeply, hold for a few seconds and exhale slowly. This helps to control the initial shock and discomfort.
iii. Once you are comfortable with the cold showers, try a full plunge into a cold tub or bathtub, or try a cold natural body of water (like a lake, river, or ocean). Ensure safety precautions are in place.
iv. After each cold water exposure session, take a few moments to calm your breathing and observe the sensations in your body.
v. Over time, challenge yourself to extend the duration of the cold water sessions, and try to do them more frequently in your routine.
SAFETY NOTE
Cold water exposure, while beneficial, should always be undertaken with utmost caution. For safety, always have someone present with you, especially during initial attempts or when immersing in natural bodies of water. If you have any health concerns, particularly heart conditions or high blood pressure, it’s crucial to consult with your doctor before beginning any form of cold water exposure. Remember, the intention is to gradually adapt and grow, not to shock or harm your body. Listen to your body’s signals and respect its limits.
ENDSTATE
By incorporating cold water exposure into your routine, you’ll forge a resilient mind, a healthy body, and a steadfast spirit, fostering your growth as a human.
BATTLEFIELD PHILOSOPHY
“In a world where comfort is king, arduous physical activity provides a rare opportunity to practice suffering.”
– Naval Ravikant
SUSTAINMENT
a. Consistently incorporate cold water exposure into your routine, pushing your comfort zone while respecting your body’s limits.
b. Track the impacts on your resilience, mood, and health to fuel your motivation.
COMMAND AND SIGNAL
a. Command: This directive applies to all Task Force Uncaged personnel.
b. Signal: Share your goals, action plan, progress, and learnings with the community.
ANNEXES
Wim Hof is the guru in cold water exposure and where I like to get information:
a. Book Recommendation: “The Wim Hof Method: Activate Your Full Human Potential” by Wim Hof
b. Video Link: “Wim Hof Explains the Cold Water Therapy” on his official YouTube Channel: https://www.youtube.com/watch?v=nzCaZQqAs9I
c. Course Link: “Wim Hof Method Fundamentals” by Wim Hof: https://www.wimhofmethod.com/elearning/fundamentals-course
d. Mobile App: “Wim Hof Method” available on Google Play Store and Apple App Store for guided cold therapy and breathing exercises.
POINTS OF CONTACT
a. For questions or concerns, contact Kris Mac at Kris@KrisMac.nz
b. Discuss with other members of our community here: FACEBOOK | INSTAGRAM
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