Have you ever considered how taking a cold plunge might affect your mental state? I often get asked about this from my physiotherapy patients and yogalates clients… Beyond the initial shock, Cold Water immersion (CWI) is proving to have profound effects on brain health and mental well-being. Initially popular as a recovery technique among athletes, it has now evolved into a bold wellness practice for those seeking to enhance their overall health.
What does the research say?
Research shows that cold water immersion (CWI) may improve mental health by increasing endorphin and norepinephrine levels. CWI may also improve resilience to stress by decreasing cortisol levels. CWI can be adapted to meet different wellness goals, whether for immediate relief or long-term mental health benefits. Cold water immersion can have various psychological effects, including an initial shock or stress response, followed by a euphoric feeling due to the release of endorphins. It’s also been reported to improve mood and resilience to stress over time….
When your’e in cold water, your blood vessels constrict so there’s less blood flow to the area, then there’s less swelling and inflammation leading to less pain and faster recovery…
Some evidence suggests that regular cold water immersion might boost the immune system by increasing the production of white blood cells and other immune system functions. However, more research is needed to fully understand its impact..
I love to immerse myself in the sea after a beach yogalates practice or jog up and down my pool as a pick me up!
There are some things to consider first if you haven’t tried it yet!
Precautions for High-Risk Individuals. Individuals with conditions such as heart disease, high blood pressure, pulmonary issues, Raynaud’s syndrome, and cold urticaria face higher risks with cold plunge activities. The constricted blood vessels and increased heart rate from cold exposure can worsen these conditions, leading to serious health complications.
Some tips when practicing cold water immersion
1. Gradual Acclimation:
Begin with shorter exposures to cold water and gradually increase the duration as the body adjusts. This can help minimize the shock to the system and reduce the risk of adverse reactions. Also, you can gradually adjust the water temperature after taking a shower to avoid the shock. Allow your body to get used to the change for 30 to 60 seconds before immersing in colder water.
2. Temperature Monitoring:
Keep the water temperature within a safe range (ideally between 10-15 degrees Celsius) to avoid the risks associated with too cold temperatures, such as hypothermia
3. Submerge Slowly:
If it’s your first time, slowly submerge your body and keep your head above water.
4. Listen to Your Body:
Pay attention to your body’s response to the cold water, especially your breathing. If you experience chest pain, irregular breathing, light-headedness, or changes in the colour of your fingers or toes, get out of the water.
5. Warm Up Afterward:
After a cold plunge, get inside, put on warm clothes, stand by a heat source, or drink a warm beverage to warm up your body. Allow sufficient time for full rewarming before attempting to operate a motor vehicle, hand tools, or engage in any other potentially dangerous activities.
6. Breathe Continuously:
Maintain a steady, structured breathing rhythm. Never combine hyperventilation with immersion in the water and do not attempt breath holds in the ice bath.
Lisa Wilson
Physiotherapist/ Pilates- yoga consultant/ Director
