Kathy had a rough night of sleep and woke up in a bad mood. So while Mike made the coffee, she stepped into a cold shower, then listened to the Good Morning Grounding meditation, read, and wrote her morning pages. It helped her shift her state. That little move has a name, and Mike has been talking about it for a decade: hormesis.
In this episode, Kathy and Mike explain what hormesis is, why choosing a little stress on purpose can change how you respond to the stress you didn't choose, and what they have seen cold exposure and breathwork do for the body and nervous system. You'll also get a simple 30-second cold shower challenge to try this week.
What is hormesis, and why would you stress yourself on purpose?
Mike describes hormesis as purposeful, short-term stress that builds long-term strength, like a workout, an ice bath, a sauna, a yoga session or a breath session. His belief is that human beings need some resistance in order to thrive, and that without it we can start to feel flat and down. The word has been around for a long time, and Mike was amused to hear it on TV after talking about it for about a decade.
What's the difference between intentional stress and everyday stress?
Most of the stress in our day is the kind we might expect but can't plan for: a kid pushing our buttons, a parent, something at work. Hormesis is a stress you choose, on purpose and on your schedule. Kathy says when you practice it, you raise your base level and change how you respond to stress. She's found it works two ways: it primes you ahead of time, and it helps you change the channel when the day doesn't go well.
How can doing hard things on purpose help you handle stress later?
Kathy remembers her first ice bath around 2018, when she was so frozen that she needed help getting one leg out. She still does them because of how she feels on the other side: energized and clear. Mike has done cold for years and says he has never once liked it, but it works as a reminder that most of what the day throws at you is easier than that. Kathy puts it simply: doing hard things helps you do other hard things.
What does cold exposure do for your nervous system and body?
Based on what Mike has learned and taught, the cold gives your nervous system a stressful moment, and the practice is catching your breath and lengthening your exhale so you come back to a calmer state. He walks through what he's seen in the circulatory, respiratory and endocrine systems, and why the exhale is the heart of their work. He also shares that women and men may do best at different temperatures, mentions Stacy Sims for research on women, and encourages you to keep learning from other teachers and your own experience.
How do you try the 30-second cold shower challenge?
Take your normal warm shower, then turn the water as cold as it goes for the last 30 seconds. It will take your breath away for about 10 seconds. Breathe through it, focus on your first exhale, and keep lengthening each one. Kathy likes to turn around so the cold hits her back and neck, and sometimes sings a song to help her time her breath. They'd love to hear how it goes, so leave a comment on YouTube, Apple Podcasts or Spotify.
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Don't let it take your exhale. The intentional stress will help you prepare for the unexpected stress. Come breathe with us live, or start your morning with the Good Morning Grounding meditation from the Exhale Reset.
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