Kat Thorne: Welcome back to the Positive Habits podcast. Today I want to talk to you about something that has completely changed my life over the last couple of years, cold water. Now, before you switch off thinking this is another podcast trying to convince you to jump into an ice bath, this really isn't about cold water. This is about what happens when you deliberately choose to step out of your comfort zone because I've realized something. Cold water isn't the actual transformation. It's not about the cold water. It's the teacher. Our brain's primary job is to keep us safe. And it doesn't really like change and certainty or discomfort because it interprets those things as threats. So the moment you step into cold water, your body experiences what's called the cold shock response. So your breathing starts to increase and your heart rate and your brain releases stress hormones, which makes you feel more alert, focused and awake. And your brain's got one really clear message. Get out. And what's fascinating is that this is a very similar response that many of us experience when we're having a difficult conversation or we're speaking in public or We're trying to do something we've been putting off or we're starting a business or a big life decision. But what's interesting is our brain doesn't always distinguish between physical discomfort and physiological discomfort. It just wants certainty and safety. And that's why I think Coldwater is such a powerful teacher. Because every time you step into it, you show your brain that discomfort isn't the same as danger. and something really quite remarkable happens. Instead of listening to the voice telling you to escape, you slow your breathing. You stay calm. You stay present. And in doing so, you teach your nervous system that stress doesn't have to lead to panic. You're learning that you can control your response even when you can't control your environment. That's a skill you'll use everywhere in life. The science is fascinating too. Cold water doesn't just wake you up because it's cold. It triggers the release of chemicals that help sharpen your focus and your attention. It might also increase dopamine, the chemical that's involved in motivation, drive and learning, which helps explain why so many people step out of the water feeling energized and uplifted. Research also suggests that regular cold water exposure may improve stress resilience, support mood and well-being, reduce muscle soreness after exercise, activate brown fat which helps regulate body temperature. The research is still evolving but one thing is becoming increasingly clear. Cold water challenges both your body and your mind and I love what Wim Hof says. He says the cold is your warm friend. I think it's such a good way of looking at it. The cold isn't the enemy, it's feedback. It teaches you how to breathe, how to stay calm, how to be more aware of your thoughts, how to reconnect with your body. Wim Hof also talks about how even healthy people should be taking cold showers, cold plunges, because it makes you feel alive. And I think he's right. Not because the water has some magical powers, but because for those couple of minutes or even seconds, you are completely present. You are not thinking about yesterday, you're not thinking about tomorrow, you're not checking your phone. You are simply breathing. And that's why maybe so many people step out of the water and say they feel more alive, not because the cold changed them, but because for just a few moments they stopped living in autopilot and were completely present. And when people ask me what's the biggest benefit I've had from cold water, honestly, it isn't necessarily resilience, recovery, more energy, it's trust. Every time I get in cold water and do something I don't particularly like, I don't feel like doing, I keep a promise to myself. And that changes your self belief, that changes your confidence because it isn't built just by saying affirmations is built through evidence. Evidence of what you say you're going to do and you doing it. And every promise you keep to yourself is another bit of evidence of the person that you're becoming. And one thing I've noticed through Plunge and other cold water related communities is people sometimes think they're coming for the water, but they're coming for the connection. They're coming for the experience of doing something hard together, of experiencing that discomfort, because something really incredible happens. Barriers disappear, conversations become honest, people open up. Research even shows that shared challenges increase trust and cooperation between people. Because we're all slightly uncomfortable, because there are no egos in the water. There's no job titles. There's no competition, no one's pretending. It's a vehicle for connection. And I believe we need that more than ever today. So here's my challenge to you. I'm not asking you to jump into an ice bath tomorrow, although you're very welcome to if you want to. Ask yourself what discomfort are you avoiding right now? Because that's where the growth lives. It's often in the work that we are avoiding. Maybe it's making that phone call, moving your body, having that difficult conversation, putting yourself forward, starting the business, writing that first page. Cold water just gives us an opportunity to practice one thing, choosing growth over comfort. Because life doesn't get easier, we get stronger. One choice at a time. I hope you've enjoyed today's solar episode. Please share it with someone who you think. might need that reminder that they're more capable than they think they are. And remember, one small habit really can change everything. Thank you for listening and I'll see you on the next one.