科学的洗澡时间：三十天坚持洗冷水澡

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科学的洗澡时间：三十天坚持洗冷水澡

I'm such an idiot.

我真是个白痴。

This is the dumbest thing I've ever done.

这是我做过的最愚蠢的事情。

Alright, okay, here we go.

好吧，好吧，开始吧。

Alright it's cool.

好吧，这很凉爽。

Now it's cool.

现在很凉爽了。

Everything's fine.

一切都很好。

This is normal.

很正常。

30 days Cold showers.

30 天冷水淋浴。

This is it.

就是这样。

I hate my life.

我讨厌我的生活。

Cold showers are so hot right now, but it's not a new discovery.

冷水澡现在大热，但这不是一个新发现。

Cold therapy has been practiced for thousands of years, dating back at least as far as Ancient Roman times and today science is backing it up.

冷疗已经有几千年的历史了，至少可以追溯到古罗马时代，如今的科学正在支持它。

Researchers have found that cold temperatures get the body to burn more fat.

研究人员发现低温会让身体燃烧更多的脂肪。

It might strengthen your immune system circulation and help reduce inflammation.

它可能会加强你的免疫系统循环，帮助减少炎症。

One of the biggest advocates of cold exposure is the Dutch athlete Wim Hof.

荷兰运动员维姆·霍夫是冷暴露的最大倡导者之一。

Also known as "The Iceman".

也被称为“冰人”。

Studies have shown that Wim Hof' method of breathing meditation and cold exposure have allowed him to suppress the innate immune response.

研究表明，维姆·霍夫的呼吸冥想和冷暴露的方法让他抑制了先天免疫反应。

I can talk like a hippie and say, hey, we got to change the world, revolution time and oh love and flower, power.

我可以像嬉皮士一样说话，说，嘿，我们必须改变世界，革命时间，哦，爱和花，力量。

You need science though.

不过，你需要科学。

Yes.

是的。

It's also said to be energizing refreshing and wakes you the fuck up.

据说它还能让你精力充沛，提神醒脑。

If even a fraction of what they say about the health benefits of cold showers is true, then it's something worth considering but I'm not doing it for any of those reasons.

如果他们所说的冷水澡对健康有益有一小部分是真的，那么这是是值得考虑的，但我这样做不是因为这些原因。

I'm taking cold showers for the next 30 days because it's uncomfortable.

接下来的 30 天我要洗冷水澡，因为这样不舒服。

Because I know that the more you push yourself outside of your comfort zone, the more you grow, the more you learn and the more you build up resiliency to those things which make us feel, well, scared.

因为我知道，你越把自己逼出舒适区，你就会成长得越多，你就会学到越多，你就会对那些让我们感到害怕的事情建立越多的耐力。

And to be honest, this kind of scares me.

老实说，这有点让我害怕。

That's my nightmare.

那是我的噩梦。

My face is a little numb.

我的脸有点麻。

I don't know if that's a good thing or not, but that was good, I liked it.

我不知道这是不是件好事，但很好，我喜欢。

And just so we're clear whenever I'm filming myself in the shower, I will be wearing swim trunks.

我要说清楚，每当我在淋浴时拍摄自己，我会穿泳裤。

So I mean, you know, they are cold showers.

所以我的意思是，你知道，它们是冷水澡。

I was in a pool.

我在泳池里。

I was in a pool.

我在泳池里。

When I was living at home in my parents basement shortly after graduating college, I read as many self-development and entrepreneurial books as I could.

大学毕业后不久，当我住在父母地下室的时候，我尽可能多地阅读自我发展和创业方面的书籍。

One that had the biggest impact on me was called The Flinch by Julien Smith.

对我影响最大的是朱利安·史密斯的《退缩》。

It's the first time I ever thought about cold showers and what it represents for those looking to do anything meaningful with their lives.

这是我第一次想到冷水澡，以及它对那些想做有意义的事情的人意味着什么。

The Flinch is about the moments when we shrink up before a big moment: before you speak in front of that audience, the difficult conversation with your partner.

《退缩》是关于我们在重要时刻前退缩的时刻：在你在观众面前说话之前，和你伴侣的艰难谈话。

Either you push through the flinch or used to come to a life of shrinking and defeat.

要么你克服退缩，要么习惯于萎缩和失败的生活。

Julien writes want a real visceral example of what the flinch feels like? Try this.

朱利安写道，想要一个真正发自内心的例子来说明退缩是什么感觉吗？试试这个。

When you're at home and have five minutes go to your bathroom walk up to your shower.

当你在家的时候，花五分钟的时间去你的浴室，走到你的淋浴间。

Turn on the cold water.

打开冷水。

You see what's coming.

你看看会发生什么。

If you do you should tense up immediately.

如果你这样做了，你应该立即紧张起来。

You should feel it in your chest.

你应该感觉到它在你的胸口。

You might start laughing to release the tension.

你可能会开始笑来释放紧张。

You're predicting a flinch that hasn't happened yet.

你在预测一个还没有发生的退缩。

You're anxious about it, about something that hasn't happened and won't kill you, anxious about something that barely hurts at all.

你对它感到焦虑，对一些没有发生也不会杀死你的事情感到焦虑，对一些几乎没有伤害的事情感到焦虑。

Okay, do it.

好吧，来吧。

Now is the time to step in the shower.

现在是洗澡的时候了。

As the cold water hits you, you might shout or squirm.

当冷水打在你身上时，你可能会大喊大叫或扭动身体。

But the discomfort lasts only a second.

但是这种不适只会持续一秒钟。

You quickly get used to it.

你很快就习惯了。

you get comfortable with cold instead of trying to avoid it.

你对寒冷感到舒服，而不是试图避免它。

A moment before the flinch seems so uncomfortable that you might talk yourself out of this, you convince yourself that it's pointless.

在退缩看起来如此不舒服以至于你可能会说服自己不要这样做之前，你说服自己这是毫无意义的。

I'm such an idiot.

我真是个白痴。

This is so...this is so stupid.

这太......这太愚蠢了。

But it isn't, it's training.

但不是，这是训练。

You need to build up a habit of seeing the flinch and going forward, not rationalizing your fear and stepping away.

你需要建立一个习惯，看到退缩并前进，而不是把你的恐惧合理化并走开。

Do you think that doing something like cold showers, would that help other areas of your life?

你认为洗冷水澡会对你生活的其他方面有所帮助吗？

Your body is always saying to you be safe, be safe, be safe.

你的身体总是告诉你要安全，要安全，要安全。

And as that happens, it's slowly shrinking your circle.

当这种情况发生时，它正在慢慢缩小你的圈子。

But what you want in order to have a really decent life where you just don't have to reproduce and die is to be able to professionally increase the circle in order to be able to get more and more experience.

但是为了有一个真正体面的生活，你想要的是能够在专业上拓宽圈子，以便能够获得越来越多的经验。

It's not about the cold shower.

这不是冷水澡的问题。

It never was.

从来都不是。

It was never about in any single moment.

它从来不在于任何一个时刻。

It's about a habit of doing something that is hard just because the other side is better and because the next flinch is going to be easier as a result of you doing this one.

这是一种习惯，做一些困难的事情，仅仅是因为另一边更好，因为下一次退缩会因为你做了这件事而变得更容易。

So if you want right now you could just pause this video and go take a cold shower.

所以如果你现在想，你可以暂停这个视频，去洗个冷水澡。

I'll be here when you're done.

你完事后我会在这里。

......

......

There are three ways to take a cold shower.

洗冷水澡有三种方法。

One, you can start with a hot shower and then ease into a cold shower at the end.

第一，你可以先洗个热水澡，然后慢慢地过渡到冷水澡。

This is the coward's way.

这是懦夫的方式。

Two, you can start by placing your head in the cold water, working to your face and then eventually the rest of your body.

第二，你可以先把你的头放在冷水里，然后到脸，最终到你身体的其余部分。

This is also the coward's way.

这也是懦夫的方式。

Three, you can charge in like a madman heading into battle.

第三，你可以像疯子一样进入战斗。

I chose option number 3 almost every day.

我几乎每天都选择第三个选项。

Though I will admit there were a handful of days I downgraded to option 2. There were no hot showers though.

虽然我承认有几天我降级到第二个选项。不过没有洗热水。

......

......

I had to see how cold this shit really is.

我必须看看这东西到底有多冷。

I'm not joking.

我不是开玩笑。

This shit's got to be like 40 degrees.

这玩意大概有 40 度。

So I mean I got a cooking thermometer right now.

所以我的意思是我现在有一个烹饪温度计。

I'm gonna do an actual test.

我要做一个实际的测试。

It's only 61 degrees.

才 61 度。

That's... I think it's broken.

那是......我想它坏了。

This there's probably something wrong with this.

这可能有问题。

And so day after day, I stepped into the flinch.

所以日复一日，我开始退缩。

I tracked my progress with a calendar.

我用日历跟踪了我的进度。

I taped just outside my shower.

我就在淋浴间外面录音。

It acted as a daily reminder.

它起到了每日提醒的作用。

So I wouldn't miss a day.

所以我不会错过任何一天。

On the first day, looking at all the empty days in front of me, it was almost laughable.

第一天，看着眼前所有空虚的日子，简直可笑。

It was like looking at my debt before I started to pay it off.

这就像在我开始还清债务之前看着我的债务。

It seemed impossible to overcome, but you just get moving.

这似乎是不可能克服的，但你只要继续前进。

You take the first step, knowing that it won't be easy or fun, but knowing that it's better than the alternative.

你迈出了第一步，知道这不容易也不有趣，但知道这比其他选择要好。

Each one varies a little bit.

每一次都有一点不同。

There are some days when I've just not in the mood and I'm like I'm gonna do this as quick as possible.

有时候我没心情，我会尽快完成。

So I might be out within two to three minutes.

所以我可能在两到三分钟内出去。

But for the most part, it's actually usually longer than five minutes, especially when I'm filming.

但在大多数情况下，过程通常超过五分钟，尤其是在我拍摄的时候。

I've been filming most days and that means that I have to shower, get all these angles.

我大部分时间都在拍摄，这意味着我必须洗澡，带到所有这些角度。

And then I'm wearing a bathing suit for part of it that I'm filming.

然后我穿着泳衣拍摄其中的一部分。

And when I stopped filming, I take the bathing suit off.

当我停止拍摄时，我脱下泳衣。

Sometimes it's like eight minutes, ten minutes in the cold showers I'm filming it, but that's it.

有时候我拍摄的冷水澡会洗八分钟，十分钟，但仅此而已。

It's easy to get comfortable.

要习惯舒适很容易。

As we move up the ladder and our salaries increase, once in a while luxuries become more common.

随着社会地位的提高和工资的提高，奢侈品偶尔会变得更加普遍。

We take for granted having a car that runs every day and having a home in a decent neighborhood.

我们认为拥有一辆每天都能行驶的汽车和一个体面的社区是理所当然的。

The practice like taking cold showers can build up your resiliency for when things go wrong.

像洗冷水澡这样的练习可以增强你在事情出错时的韧性。

Imagine a scenario where your water heater breaks and you've got to take cold showers for a week.

想象一个场景，你的热水器坏了，你必须洗一周冷水澡。

When you're forced into it your mind makes it out to be an all-out attack on your well-being.

当你被迫这样做时，你的大脑会认为这是对你幸福的全面攻击。

But when you intentionally jump into a cold shower as shocking as it can be to your system, you flip your perspective and you no longer view it as pain.

但是当你故意去洗一个冷水澡，让你的系统感到震惊时，你改变了你的观点，你不再把它视为痛苦。

I mean after the initial shock probably like two three minutes in I was actually enjoying it.

我是说在最初的震惊之后，大概两三分钟后，我真的很享受。

There was one moment where I turned around water was hitting my back and it felt warm.

有那么一刻，我转过身，水打在我的背上，感觉很温暖。

I don't know.

我不知道。

I don't know if I was hallucinating.

我不知道我是否产生了幻觉。

By depriving ourselves and simple experiments like this, we can feel what it would be like to lose our current comforts.

通过剥夺我们自己和像这样简单的实验，我们可以感受到失去当前的舒适会是什么样子。

We realize that life wouldn't be so terrible without it.

我们意识到没有它，生活不会那么糟糕。

If something happens as we pursue our dream career for instance or if we're fired struggling a client's month-to-month and have to move back in with our parents, we know that even in these scenarios those which we might consider worst case aren't that bad after all.

例如，如果在我们追求梦想职业的过程中发生了一些事情，或者如果我们被解雇了，每月都在为客户的工作而挣扎，不得不搬回父母身边，我们知道即使在这些情况下，我们可能认为最坏的情况也没那么糟糕。

Day 30, cold showers.

第 30 天，冷水澡。

This is it.

就是这个。

......

......

So did the cold showers get any easier?

洗冷水澡变得容易了吗？

I can honestly say that each and every one of them sucked.

我可以诚实地说，他们每个人都很糟糕。

But let's look back at the first shower on day one.

但是让我们回顾一下第一天的第一次淋浴。

I couldn't even speak.

我甚至不能说话。

I accidentally mixed up my shampoo and my body wash.

我不小心把洗发水和沐浴露弄混了。

I went to get the shampoo, but it was body wash.

我去拿洗发水，结果是沐浴露

So yes, it did get easier.

所以是的，它确实变得更容易了。

My flinch did subside.

我的退缩确实消退了。

This has been the least enjoyable moment of my day.

这是我一天中最不愉快的时刻。

It was like one less thing to enjoy every day.

就像每天少了一件享受的事情。

But I'm proud of myself.

但是我为自己感到骄傲。

I'm proud that I've got through it.

我很自豪我熬过来了。

To be honest, though, I can't wait for hot showers.

老实说，我等不及洗热水澡了。

I. Can't. Wait.

我等不及。

Thanks for watching.

感谢收看。

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