Barefoot First Series – Blog 2 – Factory Reset
There’s a moment — usually a few seconds into cold — where the mind panics and the body takes over.
Breath sharpens.
The noise drops out.
And everything unnecessary falls away.
That moment is why I do it.
Not for bravado.
Not for optimisation points.
Not to prove anything to anyone.
I do it because it works — for me — as a factory reset.
And here’s the important bit, straight out of the gate:
You don’t need an ice bath or a luxury sauna to access these benefits.
Cold and heat aren’t about gear.
They’re about signal.
If you’re already barefoot, you’ll recognise the pattern immediately.
Why Barefoot Minds Are Drawn to Cold and Heat
Barefoot living quietly rewires how you think about comfort.
You realise that cushioning doesn’t always protect — sometimes it just disconnects. And once you feel that truth in your feet, you start spotting the same pattern elsewhere in life.
Cold exposure.
Heat exposure.
They strip away buffers and speak directly to the nervous system. No stories. No hype. Just sensation and response.
For people who already trust bodily feedback over consensus, this territory feels oddly familiar.
Cold Exposure: Not Heroic — Informative
Let’s clear the fog.
Cold exposure is not about toughness.
It’s about how your system responds under controlled stress.
I personally use an ice bath with a chiller. It’s consistent, practical, and works well for my routine. But it is not the gold standard — it’s just one tool.
Accessible ways to explore cold exposure
You can get many of the same nervous-system benefits with:
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Cold showers
Finish your normal shower with 30–90 seconds of cold. That’s enough for most people. -
Cold baths
No ice needed. Just cold tap water. Still effective. -
Outdoor cold exposure
Cold sea dips, lakes, rivers — seasonal and natural (with safety and common sense).
The benefit isn’t in how extreme it is.
It’s in the contrast and the response.
What science suggests
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Cold exposure increases norepinephrine (linked to alertness and mood)
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It activates the sympathetic nervous system briefly
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Over time, it can improve stress tolerance via hormesis
For me, the biggest win is mood.
That sharp reset. That mental clarity. That feeling of being back in the body.
The Devil’s Advocate: When Cold Becomes Too Much
Cold is a stressor. Full stop.
Stressors only help if you can recover from them.
Too much cold, too often, or layered on top of heavy training can:
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Elevate baseline cortisol
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Disrupt sleep
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Leave you feeling flat rather than energised
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Potentially blunt muscle hypertrophy if timed poorly
This matters.
Long, aggressive cold exposure immediately after strength training may interfere with muscle-building signals. If maximal hypertrophy is your goal, cold needs careful timing — or restraint.
Rule of thumb:
Cold should leave you clearer, not drained.
If it doesn’t, shorten the exposure.
Heat: The Exhale the Nervous System Craves
If cold is the alarm, heat is the reassurance.
Heat tells the body:
You’re safe. You can let go now.
I use an infrared sauna regularly — enough that it’s become non-negotiable. It’s where I properly unwind. No metrics. No pushing. Just heat, breath, and stillness.
But again — accessibility matters.
You Don’t Need a Home Sauna
Heat exposure is far more available than most people realise.
Accessible heat options
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Gym saunas
Many gyms include saunas as standard. If recovery matters to you, choose a gym that offers this. -
Sauna tents with heaters
Surprisingly effective and far more affordable than permanent installations. -
Sauna blankets
Not the same experience, but they deliver meaningful heat stress and relaxation. -
Hot baths
Simple. Powerful. Often overlooked.
You don’t need perfection.
You need consistency.
Infrared vs Traditional Finnish Sauna
Same tool. Slightly different outcomes.
Traditional Finnish Sauna
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Higher temperatures (80–100°C)
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Strong cardiovascular demand
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Deep sweating
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More intense heat stress
Often linked in observational studies to:
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Reduced cardiovascular risk
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Improved circulation
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Longevity associations
Infrared Sauna
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Lower air temperature
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Heat penetrates tissue more gently
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Feels calmer and more tolerable for many
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Easier to stay in longer
Personally, infrared suits me better now. It soothes rather than overwhelms. It supports recovery, sleep, and mental decompression without battering the system.
Neither is “better”.
They’re simply different expressions of heat stress.
Hot Tubs & Hot Baths: The Quiet Middle Ground
Hot tubs and baths don’t get enough credit.
A long, hot soak:
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Raises core temperature
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Improves circulation
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Lowers blood pressure post-soak
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Mimics many sauna benefits without intensity
There’s solid research linking regular hot bathing with cardiovascular benefits and reduced health risks over time.
And there’s something else too — something harder to measure:
Stillness.
Ritual.
Permission to stop.
Warm water heals in ways that numbers can’t always capture.
How I Combine Cold, Heat & Training
This is where nuance beats enthusiasm.
I don’t stack stress mindlessly.
My current rhythm (and it evolves):
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Training: Functional, controlled, purpose-led
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Cold: Short, intentional, mostly for mood and reset
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Heat: Frequent, longer, recovery-focused
Cold rarely follows heavy lifting.
Heat almost always does.
Before any session, I ask:
Is this helping me adapt — or just proving something?
That question has quietly changed everything.
The Barefoot Parallel (It’s the Same Lesson)
Cold and heat demand the same respect as barefoot shoes.
You don’t:
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Rush adaptation
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Ignore feedback
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Chase discomfort for its own sake
Barefoot teaches you to listen.
Cold and heat teach you when to feel.
Different tools. Same skill.
A Gentle Challenge
If you’re curious, try this:
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Use less cold, more intentionally
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Use more heat, more often
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Separate stressors instead of stacking them
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Prioritise recovery without guilt
And ask yourself:
Do I feel more resilient — or just more disciplined?
They are not the same thing.
Further Reading & Research
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Shevchuk, N. (2008). Adapted cold shower as a potential treatment for depression
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Tipton, M. et al. (2017). Cold water immersion: physiological responses
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Laukkanen, T. et al. (2018). Sauna bathing and cardiovascular health
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Roberts, L. et al. (2015). Cold water immersion and muscle hypertrophy
Disclaimer
Cold exposure, heat exposure, and training practices place stress on the body and nervous system. These practices are not suitable for everyone. Consult healthcare professionals before beginning cold exposure, sauna use, or significant training changes. Adapt gradually, prioritise recovery, and listen carefully to your body. Individual responses vary.
Next in the series
Function Over Form: Training for the Body You Want to Keep
Less ego. More intention. Strength that actually serves your life.
Feet grounded.
Stress applied wisely.
Reset refined.
