These are the variety of questions addressed in The Wim Hof Method. Written by none other than someone known as 'the iceman', Wim Hof gives us a chance to see a different perspective on a difficult thing that all humans deal with universally: the cold. Having read the book, I believe that how we deal with cold is also a parallel for how we deal with stress and pain: key aspects in rehabilitation. It is argued by Wim that building a better relationship with these uncomfortable things will lead to a healthier, stronger and even a happier life. And it all starts by embracing the cold.

But before jumping head-first into cold showers, ice baths and the winter weather we should begin by contemplating our existing thoughts and feelings about the cold. Personally, the predominant reaction I feel to the cold is one of avoidance. Stepping outside on a cold winter day immediately creates a feeling of resistance; the body tightness up, face and eyes squint, with a feeling of drudgery in every step. I, like many others, quickly search for an escape and a way to get warmer. Is there possibly a better way to react?

Perhaps my own feelings are a product of growing up blessed in sunny California, but I think many people can relate. Otherwise, his book and method would not be so popular! The truth is, in the modern world most of us live in a state of near-constant comfort. Even in the winter months, we are rarely exposed to the cold for a meaningful amount of time. And when we do feel cold, we push a button and the temperature of our surroundings rises to suit our liking or we throw on layer after layer of clothing. Both efforts reject the reality of the situation and of nature - it is cold. To think our species survived for hundreds of thousands of years without heaters and butt warmers! Yes, our ancestors somehow found a way to thrive while actually embracing the cold.

The consequences of cold-avoidance illustrated in the book is that living in a state of constant comfort, as 99% of us do in a modern world, puts us at increased risk of many diseases, injuries, and mental illnesses to name a few. Our bodies are so poorly adapted to handle external stressors, such as the cold, that we become vulnerable to a host of internal stressors which then manifest as disease. Therefore, the best way to take action is to embrace the thing that we avoid like the plague: discomfort.

With this in mind, the Whim Hof Method encourages gradual exposure to the cold and discomfort to boost our health and wellness. Unfortunately, It’s not enough to just read about it. You gotta do it. And it's not just a 'grit your teeth and do it' mentality either. There's too much resistance in that approach. I believe, in order for it to really work, going into the cold requires a deeper internal alignment before attempting. And because of this, it’s a practice that takes time and effort but may be very well worth it.

If we begin the gradual task of conquering our fear and avoidance of the cold, there's no limit to the health benefits we may reap.

To learn more about the benefits of cold exposure, consider checking out the website: https://www.wimhofmethod.com

Learning when, where, and how to use proper resistance is the key to rehabilitation.

A particularly interesting topic that applies to rehabilitation as well as many facets of human existence and nature is resistance. Similar to the term ‘opposition’, resistance is a force that prevents or slows down movement. Whereas opposition can be viewed as an antagonistic and undesirable position for humans to be in, properly applied resistance can be harnessed for greatness. Learning when, where, and how to use proper resistance is the key to rehabilitation.

Resistance is the gatekeeper of change. In physics, an object at rest stays at rest. When a force is applied to that object, it begins to move but only if that force is enough to overcome the existing resistance (in this case friction and gravity). Electrical circuits made of wires also have a certain resistance to them. Circuits with more resistance (R) require more energy input to function. But, when the R is overcome, great heat is produced and a useful gadget is obtained such as a hairdryer or a microwave. In these ways resistance also exists within us.

One way to harness this medium within us is via resistance training, also known as weightlifting. During which our muscles simply burn stored energy to produce movement. When that movement is intentionally and specifically resisted by heavy weights over a long enough period of time, something amazing happens: we get stronger. In this way resistance is the gatekeeper of strength. 

There are many more examples of resistance in our bodies as well. The blood that continuously courses through us is pumped with each and every heartbeat. The efficiency and movement of that blood is largely determined by, yes, the resistance it is up against. Namely: peripheral arterial resistance. Realizing this we begin to question whether the heart itself is to blame for diseases such as “high blood pressure”. Could it also be caused by having too much internal resistance? It’s often suggested that high blood pressure is a more “Type-A” personality condition. How do these individuals handle the resistance of life and all of its stressors? Is there a connection between the resistance inside us and the way we handle external resistance?

Resistance itself is neither good nor bad. It simply is a part of nature, physics, and within us all. Understanding it better is the first step in learning how to both feel it within and around us as well as to learn to harness it for good. Therefore the goal is to identify and accept the resistance we face in any and all facets of life. 

Will we adapt to the resistance we feel and allow it to create change?

A strong wind that attempts to blow you off-course, a wet rainy day that attempts to freeze you down to the bone, a disagreement with your boss that makes you feel like a failure, and an argument with a spouse that makes you feel alone. These are examples of external stressors. Many of which are outside of our direct control. What we do control, however, is our reaction to them and our decisions to move forward or not. Will we adapt to the resistance we feel and allow it to create change?

The methodology of rehabilitation is to introduce and slowly increase resistance. By turning up the dial of voluntary daily resistance, we can slowly train ourselves to respond better to our turbulent environment. One of the best ways to do this is through exercise. With these principles in mind, It doesn’t matter what kind of exercise you do, just move. It also doesn’t matter whether it’s sauna or a cold plunge, running or weight lifting, learning a new language or a new instrument. Each of these things require overcoming and adapting to a resistance to achieve them. Practice will make you a master of resistance and lead you to a healthier life.

When all four wheels are pointed exactly in the same direction, the vehicle can coast for miles and miles with ease.

Isn’t there something very satisfying on a deep and almost inexplicable level when two things just fit together? When a well-oiled machines does exactly what it was built to do? When two seemingly unlikely things mesh together and work better than expected? There seems to be something deeply pleasing about both observing and feeling such a phenomena, which can be described best as alignment.

To feel alignment is a beautiful thing. It’s a condition or state where everything flows easily and naturally. It is sometimes referred to as the “flow state”, where hours pass like minutes because we are so deeply aligned with our present moment. Many of the greatest athletes across the globe have used this state to train harder and longer than the competition. In this state, the hours spent slaving away in practice likely felt relatively "easy" or "natural" to them. Another expression of alignment we can relate to is in the automobile. When all four wheels are pointed exactly in the same direction, the vehicle can coast for miles and miles with ease.

In contrast, the opposite state of alignment would be described as opposition; a state with maximal resistance. A state where progress, movement, comfort and happiness are seemingly opposed. Using the automobile analogy again, having even one wheel out of 'alignment' causes the vehicle to shake violently at speed. If all four are out, the vehicle might not be able to move at all! This is where many people including myself end up from time to time. In this state, it feels like everything is uphill. The cold feels colder, the weight feels heavier, the dark is darker, responsibilities multiply and bills compound in interest. The question becomes: How can we navigate our way to find alignment in these times?

What we experience as opposition from the world is really due to missing alignment within.

To gain alignment with the world and with our problems the battle must first be won within. In other words, finding deeper alignment of the body, the mind, heart and soul. During ‘uphill’ times I quickly find my mind swept up in worry about the future, my body becomes frantic and anxious, and my soul feels heavy. All are pulled in different directions making progress impossible. What we experience as opposition from the world is really due to missing alignment within. 

The feeling of this disordered state is what most would describe as ‘stress’. Unfortunately, many misunderstand the root cause of this feeling of stress. It has nothing to do with the stressful events of life themselves. It has everything to do with how well we either align or misalign with them.

It is very important to become aware of this dynamic because the longer we stay in the chronically stressed and misaligned state, the more likely it is for disease and illness to take hold. Therefore we owe it ourselves and our loved ones to seek deeper alignment. Luckily there are endless ways to do so and it starts with only a small daily time commitment to ourselves. This includes any and all of the healthy "buzzwords" you may hear on social media: daily walks, yoga, meditation, step class etc.

The best exercise is the one that you can align with.

With so many options, however, comes the paralysis of choice. Let's say for example we want to find an exercise to address our knee pain. The “best exercise” for this is not the most liked on Instagram. It’s not always the one most supported by scientific evidence either. It is the one that YOU can most align with instead. If you know yourself, it won’t be hard to choose. And once we’ve achieved progress, we will be able to flow and adapt to the stressors of life and never feel overwhelmed by them. This is my goal to attain with each and every exercise I do, and I invite you to do the same.

"Much like the night, no matter how dark and cold it gets, the sun is bound to rise again"

If there’s one theme that unites all patients seeking physical therapy together, it is pain. As you can likely guess, the escape from and resolution of pain is usually what drives people to seek help or therapy in the first place. Furthermore, many end up in a desperate position due to previous failed attempts to address the pain. For many there seems to be no escape from its icy grip. 

Of all the human emotions and feelings that exist, we can all agree that pain is one of the most uncomfortable and unpleasant to be stuck with. Despite that reality, I believe there is more to be understood about pain: namely, its necessity. In nature, life without pain is impossible. It has been found that animals and humans alike that lack the ability to perceive pain have extremely short lifespans. Bad things tend to happen without the utility of pain to teach an individual to avoid dangerous situations and seek safety. When burned by a hot stove it’s rare for a child to reach out and repeat the mistake! The question then becomes, how could something as useful as pain also be so detestable? Why do we spend a great amount of effort to avoid it and ensure we never feel it again? We can better answer these questions only if we can understand pain at a deeper level based on its true nature.

People will sometimes label themselves as a "morning person" or a "night owl". Personally, I love waking up early and going out to feel the warmth of the rising sun. To bask in its energy is to increase my own. But as much as I love this feeling and wish it could last 24 hours a day, I understand that without the reprieve of night everything on earth would soon be burnt to a crisp by the sun’s incredible power. The darkness of night and the cold winter months caused by the distance from the sun are essential to balance in nature. No matter how much I may dislike the frigid darkness it is equally essential to the cycle. Pain, as an emotion or feeling, is much the same. There is no internal balance without it.

Pain is a strict but virtuous mentor that guides us safely through life. It highlights a need for change. It appears in places we have been perhaps ignoring. It is an invitation to take action and motivates us to answer the call. Much like the night, no matter how dark and cold it gets, the sun is bound to rise again. So when it seems darker than ever, with time I hope you may too accept this discomfort as essential to your journey and to trust that the sun will rise again.