This week, February 13-19, the XPT team of founders, coaches, and advisors are participating in
XPT 777; for 7 days, 7 ice baths (one per day), 7 calm breaths (in each cold exposure), and they are challenging you to join them.
XPT provides a holistic performance approach that challenges you through their Breathe, Move, Recover curriculum, pushing you to become the most versatile and resilient human being possible. It is co-founded by Laird Hamilton and Gabby Reece.
If you choose to take on the XPT 777 Challenge, here are some tips from the team at XPT:
- Check the XPT Instagram daily for cold exposure insights from their incredible team of experts.
- If you're just getting started with ice baths, try for 7-second exhales.
- If you're a veteran of the cold, practice 7-second triangle breathing.
- Keen to share your experience throughout the week on social media, be sure to tag @xptlife and #XPT777.
- You can substitute an ice bath for a cold shower.
Because of the time zone difference between the US and Australia, I'll be participating in the event in Australia from the 14th to the 20th. Since I don't have easy access to an ice bath, I'll be taking cold showers instead. It's all about building a habit, integrating the cold into my routine, and learning to control my thoughts. To keep myself accountable, I'll document my efforts here on this blog post and share them on my
Instagram account, @nictatt.
I tried to do a 7 x 7-sec inhale, 7-sec hold, 7-sec exhale, and 7-sec hold with nasal breathing. My counting went askew when I started getting water up my nose, and I did more than seven rounds of breathing. I focused on different body parts and checked in with how they felt under the cold water, giving myself a baseline for the next six days. Tomorrow will be better; I may even set a timer.
Check out my post on Instagram.
15 Feb - Day 2: Today was much easier than yesterday. I set myself a timer with Workout Timer Custom Intervals (available in the Apple app store). It made doing 7 x 7-sec inhale, 7-sec hold, 7-sec exhale, 7-sec hold, with nasal breathing a little less confusing. Before the cold exposure, I did a hair treatment and body scrub; I used the time under the running cold running to wash the product off. When I got to around round 4, I struggled to do a full 7-sec inhale; I took a moment to do some normal breaths and reset myself. I'm impressed with my progress so far; it is only day 2.
16 Feb - Day 3: Today, I noticed even more progress. Setting a timer has undoubtedly made it easier to do 7 x 7-sec inhale, 7-sec hold, 7-sec exhale, and 7-sec hold. Before the cold exposure, I did a body scrub; I used the time under the running cold running to wash the product off. We are currently in a heatwave (today 36.6 degrees Celsius), and although it was daunting to get under the cold water, it certainly felt good afterwards.
17 Feb - Day 4: Just over halfway through the seven-day cold exposure challenge, I thought it was time to ween myself off using the timer. I did five rounds with the timer and two without the timer. I also reduced distractions and focused on being in the shower's cold water. It was a perfect seven rounds, and even on a 40 degrees Celsius day, I wasn't looking forward to it, but I did feel better for it afterwards.
18 Feb - Day 5: Today, I ditched the timer and focused on completing 7 x 7-sec inhale, 7-sec hold, 7-sec exhale, and 7-sec hold with nasal breathing. I'm starting to notice how comfortable I'm getting with the process and how much more positive I feel in my daily life.
19 Feb - Day 6: I'm away from home, and where I'm staying, the cold water in the shower is less cold than at home. However, it made enduring the time spent in cold water exposure easier; I used this opportunity to focus on completing 7 x 7-sec inhale, 7-sec hold, 7-sec exhale, and 7-sec hold, with nasal breathing without using a timer and to do it with no distractions.
20 Feb - Day 7: Still away from home with a shower that provides not the coldest of cold water. It feels anti-climatic for the end of the challenge. Again I used this opportunity to focus on completing 7 x 7-sec inhale, 7-sec hold, 7-sec exhale, and 7-sec hold, with nasal breathing without using a timer and to do it with no distractions. I'm impressed with the progress I've noticed throughout the week in completing the daily challenge and the positive difference in how I feel physically and mentally.
If you want coaching and guided ice bath breathwork protocols, check out the following on the XPT Life app:
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