Fitness influencer Ashton Hall’s unusual morning routine, featuring repeated face dunks in ice water, has taken the internet by storm, sparking a flurry of memes and discussions about its potential benefits and drawbacks. The video, titled “The morning routine that changed my life 3:50 AM to 9:30 AM,” has garnered millions of views, leaving viewers both baffled and intrigued by the extreme commitment to cold water immersion. While some mock the seemingly bizarre ritual, others are exploring whether there’s any scientific basis behind it.
The Viral Routine: A Closer Look at Ashton Hall’s Icy Plunge
Ashton Hall’s morning routine begins well before dawn, incorporating a series of exercises, meditation, and the now-signature ice water face dunks. According to reports, Hall’s routine includes:
- Waking up at 3:50 AM.
- Performing push-ups on his balcony.
- Meditating and journaling.
- Dunking his face in ice water multiple times.
- Working out at the gym.
- Swimming.
- Rubbing a banana peel on his face.
The ice water face dunks, in particular, have captured the internet’s attention, with many questioning the purpose and frequency of the practice. Some viewers have pointed out inconsistencies in the video’s timestamps, raising doubts about the authenticity of the routine. Despite the criticism, Hall has embraced the attention, celebrating his growing social media following and continued experimentation with his morning rituals.
The Science of Cold Water Immersion: Benefits and Risks
While Ashton Hall’s routine may seem extreme, the practice of cold water immersion has a long history and is gaining popularity for its potential health benefits. Cold water immersion (CWI) involves immersing the body partially or fully in cold water, typically between 10-15 degrees Celsius (50-59 degrees Fahrenheit). This can include ice baths, cold plunges, and even cold showers.
Potential Benefits of Cold Water Immersion
Research suggests that CWI may offer several benefits, including:
- Reduced Inflammation: Cold water constricts blood vessels, which can help reduce swelling and inflammation.
- Improved Workout Recovery: CWI may reduce muscle soreness and damage after intense physical activity.
- Enhanced Mood: Cold water immersion can trigger the release of endorphins and norepinephrine, which may improve mood and reduce stress.
- Increased Alertness: The shock of cold water can have an invigorating effect, waking up the senses and providing a natural energy boost.
- Improved Cardiovascular Health: Cold plunging or cold water therapy can boost blood flow, reduce heart rate, and improve overall cardiovascular health.
- Stronger Immune System: Regular cold showers may improve the immune system of otherwise healthy adults.
A study by the University of South Australia found that cold-water immersion may lower stress, improve sleep quality, and boost quality of life. However, the researchers noted that these benefits were often time-dependent and could fade over time.
Risks and Considerations
Despite the potential benefits, CWI also carries certain risks:
- Cold Shock Response: Sudden immersion in cold water can trigger a rapid increase in heart rate, breathing, and blood pressure, which can be dangerous for individuals with heart conditions.
- Hypothermia: Prolonged exposure to cold water can lead to hypothermia, a life-threatening condition in which the body loses heat faster than it can produce it.
- Heart Arrhythmias: Cold water immersion can cause heart rhythm disorders.
- Drowning: The cold shock response can cause involuntary inhalation, which can lead to drowning if the head is submerged.
It’s crucial to take precautions when practicing CWI, such as:
- Consulting a doctor: Individuals with heart conditions, high blood pressure, or other health issues should consult a doctor before trying CWI.
- Starting slowly: Gradually introduce yourself to cold water immersion, starting with short exposures and gradually increasing the duration.
- Avoiding alcohol and drugs: Never enter cold water while intoxicated or under the influence of drugs.
- Having supervision: Always have someone nearby when practicing CWI, especially in open water.
- Warming up properly: After CWI, remove wet clothes and put on warm, dry layers. Avoid hot showers or baths, which can cause blood vessels to dilate too quickly.
Face Dunking: Specific Benefits and Precautions
Ashton Hall’s routine focuses specifically on face dunking, which involves submerging the face in ice water for a short period. This practice may offer its own set of benefits:
- Reduced Puffiness: Cold water constricts blood vessels, which can help minimize puffiness around the eyes and face.
- Tighter Pores: Cold temperatures cause the skin to contract, which can temporarily tighten the appearance of pores.
- Improved Circulation: Cold water stimulates blood circulation in the skin, which can promote a healthy complexion.
- Cooling Sensation: Dunking your face in ice water can provide instant relief from heat and discomfort.
However, it’s important to exercise caution when dunking your face in ice water:
- Avoid Direct Ice Contact: Using chilled water instead of direct ice to avoid shocking the skin.
- Limit Exposure Time: Keep your face in the water for only 10-15 seconds at a time.
- Moisturize Afterwards: Always apply a good moisturizer to keep the skin hydrated and prevent dryness.
Experts’ Take on the Trend
While the ice dunking trend gains traction, experts offer varied perspectives. Some dermatologists suggest cold water immersion can reduce puffiness and make pores look smaller. Stanford Psychiatrist, Vanika Chawla, MD, a member of the Lifestyle Medicine Cognitive Enhancement pillar, finds cold water immersion to be an immensely rejuvenating activity.
However, other experts remain cautious. Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Women’s Hospital in Boston, warns that there’s little evidence to support the notion of health benefits from cold water swims. He advises caution for anyone with a cardiac history.
The Verdict: Proceed with Caution
Ashton Hall’s viral ice dunking routine has sparked a debate about the potential benefits and risks of cold water immersion. While research suggests that CWI may offer various health benefits, it’s essential to approach the practice with caution and consult a doctor if you have any underlying health conditions. Whether you’re plunging your whole body or just your face, remember to prioritize safety and listen to your body’s signals.
