Cold exposure is one of the simplest tools to improve discipline, resilience, and immune function, but most people quit because they don’t know how to do it properly. In this episode, Dr. Derrick Hines breaks down his exact step-by-step cold shower protocol, including how to use breathwork to make the cold tolerable, how to avoid common mistakes, and how to train your brain to lean into discomfort instead of avoiding it. This is not about shock value. It is about building discipline, reducing inflammation, improving stress tolerance, and strengthening your immune response in a safe and repeatable way.

In This Episode

- Why cold exposure goes far beyond fat loss or “toughness”

- The discipline benefits of activating your anterior mid-cingulate cortex

- How breathwork changes your physiological response to cold

- A detailed 5-step cold shower protocol

- Why you should never skip the base-of-the-neck exposure

- Safety guidelines for Wim Hof style breathing

- How to avoid lightheadedness and blackouts

- Why commitment for five days changes everything

- How cold exposure may improve inflammation and immune resilience

- The mental trigger that means you must do it that day

TikTok:
https://www.tiktok.com/@drderrick
Instagram:
https://www.instagram.com/derrickbhines/
Youtube:
https://www.youtube.com/@DrDerrick