One of my favourite activities at my fitness club is cold water immersion. I willingly submerge my body into a pool of 12-degree water, embracing the cold that offers both a mental and physical reboot.
Cold water immersion (CWI), a practice I’ve woven into the fabric of my daily routine, isn’t merely a challenging physical activity but an avenue to tap into unseen mental and physiological realms.
The Science Behind Cold Water Immersion
The science on CWI is not really conclusive, so we have to be honest about that point. There are many people, including personalities like Wim Hof, who make it sound like a holy grail. In my opinion, it’s not. It’s just one more activity that can help maintain a state of well-being.
Here’s what science does tell us about cold water immersion:
- Physical Effects on the Body: When your body hits the cold, it triggers vasoconstriction, diverting blood to vital organs and engaging the metabolic systems in a unique dance to preserve warmth. It’s a natural, physiological response that bolsters circulatory efficiency.
- Psychological and Neurological Effects: The initial shock gives way to a surprising calmness. Research indicates that CWI can enhance mood and reduce stress by activating the sympathetic nervous system and releasing endorphins.
- Immune System and Recovery: Science suggests that regular CWI can positively influence the immune system and reduce muscle inflammation, aiding in quicker recovery post-physical exertion.
Duration and Immersion Recommendations
How Long Should You Stay In? The recommended time for cold water immersion can vary depending on experience and tolerance levels. For beginners, starting with 1-2 minutes is ideal. As you become more comfortable, you can gradually extend your time to around 5-10 minutes. However, it’s important not to push beyond your limits. Research suggests that 11-15 minutes per week, split across multiple sessions, can be sufficient to gain the desired physiological benefits without overexposure to cold stress.
Which Parts of the Body to Submerge? To achieve the full benefits of CWI, it is generally recommended to submerge as much of the body as possible, ideally up to the neck. This ensures the core, which houses the majority of vital organs, experiences the effects of the cold. However, even partial immersion (such as submerging just the legs or arms) can provide benefits for circulation and inflammation reduction. Hands and feet are often the most sensitive, so you might find it easier to keep them out initially until you build tolerance.
Submerging the head in cold water immersion can have additional effects, both positive and negative. On the positive side, dunking your head can activate the mammalian dive reflex, which helps lower heart rate and conserve oxygen, potentially enhancing relaxation. However, sudden head immersion also carries risks, particularly for individuals who are not used to it. The rapid cooling of the head can lead to a sudden spike in blood pressure or even cause lightheadedness or fainting.
If you decide to submerge your head, it’s best to do so gradually. Start by wetting your face and the back of your neck before slowly dunking your head. This can help your body adjust more comfortably and safely to the extreme temperature. As always, listen to your body and don’t push beyond what feels safe.
It’s also quite common for men to experience discomfort in the groin area, particularly in the testicles. This discomfort happens because the body instinctively attempts to protect reproductive organs from the extreme cold by drawing them closer to the body, leading to a tightening sensation and sometimes pain. If the discomfort is too much, wearing neoprene shorts can help provide some insulation while still gaining the overall benefits of cold exposure.
My Personal Routine
- Preparation: Before I enter the pool, I ensure mental alignment with the impending cold and adhere to safety, ensuring I’m well-rested and not alone during the process.
- Execution: Slow and deliberate, I enter the water, focusing on maintaining controlled, steady breathing to counter the initial shock and gradually immerse my entire body.
- Post-Immersion Process: Post-immersion, I gently warm my body and focus on replenishing it with nutritious food, while also dedicating time to reflect on the experience.
Timing matters. When incorporating CWI into a fitness routine, it’s crucial to be mindful of when to take the plunge. I practice CWI after my padel matches as an aid to recovery and lower inflammation, but I avoid it after weight lifting sessions, as some research suggests it might not be optimal for muscle growth. CWI right after intense strength training can potentially blunt hypertrophy by limiting the body’s natural inflammatory response needed for muscle repair.
If your goal is to enhance muscle gains, avoid immersing right after lifting sessions. Instead, schedule it on rest days or after cardiovascular activities where inflammation reduction might be more beneficial. For general stress relief and recovery, early mornings or after work can be ideal times to get the mental benefits without conflicting with muscle recovery.
Benefits and Challenges
This daily plunge has fortified not just my physical being but also my mental resilience, offering a consistent space to practice surrender and grit simultaneously.
It was never easy. To this day, cold showers are too difficult for me, but I found that the plunge is something I can do consistently. Having said that, the initial fear and physical discomfort were barriers that required persistent and mindful efforts to overcome. If you feel the same, know that it’s absolutely normal. If you never manage to get accustomed to cold water immersion, that’s also OK; it’s not essential to your well-being—just find something else that works for you.
Conclusion
My journey with CWI has been really interesting. I have gained a deep appreciation for the body’s capacity to adapt and find calm in chaos. It has helped me build up the ability to prepare myself for adverse conditions, rather than constantly be in a responsive mode, changing my moods and level of motivation as a reaction to outside factors. While my experiences are personal and subjective, the underlying theme of embarking on a journey of self-discovery through pushing physical and mental boundaries is universally relevant.
Ultimately, cold water immersion is about more than just braving the cold—it’s a tool for resilience, mental clarity, and adaptation. If you’re curious, start small, and listen to your body as you progress. It’s not about following a fad but finding what adds value to your well-being.