The Benefits of Cold Water Immersion
The therapeutic use of cold water can be traced back to ancient Greece. In his work entitled ‘On airs, waters and places’, Hippocrates makes the statement that “The water can cure everything”. Today, cold water therapy continues to evolve, with ongoing research exploring its potential applications in sports performance, injury rehabilitation, and mental well-being. Read more here.
While there are various methods and practices available, one approach gaining a lot of attention at the moment is Cold Water Immersion (CWI). Scroll through Instagram and you’ll see videos of people climbing into baths filled with ice water, taking cold showers, or swimming in freezing alpine lakes. Devotees say they’ve never felt better. So, how is it done, and what are the benefits?
How to practice Cold Water Immersion
CWI involves submerging yourself, excluding your head and neck, in water at temperatures cooler than 60°F or 15°C. For a rough idea of what that feels like, the water coming from your cold tap at home will typically be between 50 to 68°F or 10 to 20°C.
When doing CWI at home, you may choose to go without clothes. In public places you can wear a swimsuit or shorts and a light top. Once submerged, gradually lower the temperature by, for example, adding ice to the bath water, and try to sit for two minutes.
The shock of the cold may take your breath away at first, but as you sit there longer, your body will adapt, and your heart and breathing rate will slow. You may even feel relaxed!
You might want to increase the time you spend in the cold water up to 5 or 10 minutes; but there’s no therapeutic reason to stay for longer than that. You might also want to record the temperature each time so that you can gauge how your body responds, and tailor your practice accordingly.
Get out once you start to shake or shiver. Then take off your wet clothes, wrap yourself in a towel, and let your body warm up naturally.
How it works
When our body is exposed to the cold, it responds by constricting our blood vessels, so all our blood gets pushed toward organs such as our heart, brain, and lungs, which causes the blood to acquire more oxygen and become nutrient rich.
Once we leave the cold and start heating up again, our blood vessels expand, then, as the blood vessels open up, oxygen and nutrient-rich blood flows back to our tissues, helping flush out waste products such as lactic acid, and reducing inflammation.
The benefits
Cold water therapies have been reported to benefit the body in many ways, including:
Strengthening blood vessels and improving blood circulation.
Reducing muscle pain, swelling, and stiffness after exercise, and in chronic conditions such as arthritis, by reducing inflammation.
Improving risk factors for cardiovascular disease such as blood pressure and cholesterol levels, by making the heart work harder.
Boosting the immune system and helping to lower the risk of infection.
Improving mental well-being and possibly helping with depression.
Mental wellbeing
Although research on the benefits of CWI on our mental health is scarce, advocates claim the following list of benefits:
Enhances mood: CWI triggers the release of endorphins, often referred to as ‘feel-good’ hormones. These endorphins can significantly boost our mood, increase feelings of well-being, and alleviate symptoms of anxiety and depression. The shock of cold water stimulates the sympathetic nervous system, leading to the release of adrenaline, which can provide a natural ‘high’ that leaves us feeling refreshed and invigorated.
Increases resilience: Exposing ourselves to the discomfort of regular CWI teaches us how to manage our responses to stress. This is a skill that can be utilised in other areas of our lives, thereby making us more resilient and better equipped to handle a range of challenging situations.
Improves focus: CWI stimulates blood circulation and oxygen flow to the brain, which can lead to enhanced cognitive function. It wakes up our senses, increases alertness, and sharpens mental clarity. The invigorating effect of cold water can help banish brain fog, improve concentration, and promote better focus throughout the day.
Regulates sleep patterns: Cold exposure helps regulate the body's circadian rhythm and can promote a more restful and rejuvenating sleep. Taking a cold shower before bed has been shown to lower body temperature, signalling the body to prepare for sleep and enhancing the release of melatonin, the hormone that regulates sleep-wake cycles.
Reduces stress: CWI triggers the activation of the parasympathetic nervous system which is responsible for the body's relaxation response. This activation helps reduce stress, lower cortisol levels, and counteract the physiological symptoms of anxiety. Engaging in CWI can provide a powerful tool for managing stress and promoting a sense of calmness and tranquility.
Boosts the immune system: CWI has been found to strengthen the immune system by increasing the production of white blood cells. Cold exposure stimulates the production of norepinephrine, which enhances immune cell activity, leading to improved immune function and a more robust defence against illnesses. A stronger immune system contributes to overall well-being and can positively impact mental health by reducing the likelihood of falling ill and experiencing associated stress.
A word of caution
CWI isn’t suitable for everybody. It works by putting our bodies under stress, which also means that for some people, it can be dangerous. For this reason, those with heart, blood pressure, and other circulatory issues shouldn’t try CWI without first checking with their doctor that it’s safe for them to do so.
To sum up
Whilst the thought of immersing ourselves in cold water may seem daunting, the potential mental health benefits make it worth considering. Cold Water Immersion offers a natural and accessible method to improve mood, increase resilience, sharpen focus, regulate sleep, manage stress, and boost the immune system. As with any complementary health practice, it’s important to start gradually, listen to your body, and consult with a healthcare professional if you have any underlying medical conditions or concerns.