You know that feeling of utter shock that engulfs your whole body when you jump into a cold shower or an icy water source?
You might have the urge to get out and get warm. But research tells us that cold exposure is good for us, suggesting both physical and mental benefits. It is said to ease stress and fatigue, soothe muscles as well as improve recovery and strengthen overall health.
This journal piece we’re spotlighting cold water immersion aka ice baths – the act of submerging the body in ice-cold water for a certain period of time. Cold immersion techniques are a pillar in Aro Ha’s wellbeing practices, supporting us to feel awake and alive in our bodies. Let’s dive into why you should turn that shower dial off hot.
Find a Daily Ritual
A new year is the perfect opportunity to recalibrate. As January begins to settle, people seem to be determined to set up goals and aspirations that will support the elevation of life’s rhythms for the year to come. It can almost be stressful, this pressure to be ‘better’ this year. To cook more, exercise more, spend less time on my phone, change my hairstyle, feel less stressed at work… the list goes on and varies for each of us.
On one hand, we think it is a great idea to have goals and aspirtions, if they are achievable and kind to the person who has set them, but they can also take away from the pleasures of the present moment. We say forget the lists, focus on ONE THING this year that you know will make you a better human.
Benefits of Ice Baths
Cold immersions, of which ice baths are one technique, are an example of ‘positive stressors’, causing the body to push beyond its comfort level and adapt both physically and cognitively. The philosophy behind it suggests that our bodies – and brains – require exposure to physical extremes to realise what they are capable of.
“If we always choose comfort, we never learn the deepest capabilities of our mind and body.” – Wim Hoff
When executed safely, in a controlled environment, ice bath immersions can result in all sorts of benefits:
Working Against Inflammation
Cold therapy works against inflammation. Evidence shows that both hormones and proteins that inhibit inflammation are boosted by systematic and regular cold-water immersion. Inflammation is a useful short-term immune response, but causes havoc on your body if it is sustained or occurs often.
Stanford Neuroscientist Andrew Huberman, PhD, discusses the use of cold exposure therapy in relation to exercise and overall health on his podcast. “People are using deliberate cold exposure to reduce inflammation post-exercise and reduce inflammation generally[.]” he says, delving into the complexities of the benefits in his episode ‘Using Deliberate Cold Exposure for Health Performance’.
Supporting Muscle Recovery
It is already becoming a bit of a trend with athletes around the world, but it looks like those who throw themselves into ice baths post workout or after a big game are on to something. As evidenced by multiple studies, cold water exposure is beneficial for muscle recovery.
The temperature drop reduces creatine kinases, the enzyme released when muscle cells are damaged. This reduces the effects of an injury and supports recovery.
Slowing the Onset of Dementia
There is research showing cold shock therapy could help slow the onset of dementia. Professor Giovanna Mallucci and the UK Dementia Research Institute studied hibernating mice, finding the presence of a cold shock protein that reduced the loss of synapses. This protein supported the connection between the brain and the cells. She also recently studied cold-water swimmers, finding significant results supporting the suggestion of cold therapy being beneficial for the brain.
Reducing Stress
Utilising ice baths regularly can also support the management of stress and anxiety. One study published in JMIR Formative Research journal found “a pattern of cardiovascular reactivity to cold stimulation, suggesting an increase in cardiac-vagal activation.” Stimulation of the vagus nerve has been shown to help us relax and de-stress.
Cold therapy has also been shown to reduce levels of the stress hormone cortisol and support in the production of serotonin, a neurotransmitter that is commonly underactive in people with high levels of anxiety or depression.
Ice baths are also a mood improver. It might be a little surprising to learn that putting yourself in freezing cold water makes you happier, but studies have shown that dopamine levels increase after a cold water plunge.
How We Do Cold Immersion at Aro Ha
We have a plunge pool in our spa complex that we utilise in connection with our regular and infrared sauna. Hot/cold immersion therapy is explored and workshopped in depth as part of one of our afternoon classes – facilitated by a retreat leader. This is a guided experience that pushes both body and mind in a controlled setting. Our plunge pool may not strictly count as an ice bath but it sure gets chilly in there (especially with a fresh dusting of snow in the winter).
Remember, though there is some physical discomfort, it’s mainly the mental challenge that is the hardest. Overcoming your mind has such great rewards. If you’re feeling the resistance, go slow and take it day by day, step and step, and breath by breath.
We also encourage as many icy lake and river swims as possible on our beautiful hikes during retreat. Cold water is good for the soul, how brilliant that it seems to be good for everything else too!
How to Ice Bath or Practice Cold Water Immersion
Step 1: Intention – Create an intention for your ice bath/cold water shower, whether it’s simply getting in, or staying in for a certain amount of time.
Step 2: The Breath – Before exposing yourself to the cold, take a deep breath in through your nose, and exhale as slowly as possible while you get in. As the cold water hits your body, your breath will want to rapidly increase and your mind will tell you to get out instantly, but try to slow your breath as much as you can. Breathe in for 5 seconds through the nose, exhale for 7 seconds through the mouth. It actually helps to hum as you exhale with closed lips to promote warmth.
Step 3: The Mind – even with a calm breath, the mind can feel like it’s going haywire and telling you through every cell in your body to get back to warmth. If you can, push through this discomfort and try to calm your thoughts. Focus on your intention. Remember, warmth is only a moment away in a hot shower or warm towel; you can conquer these thoughts.
Step 4: The body – If you’re in the water for a while, you may start to feel areas of your body which need extra attention sending you signals – maybe sore muscles, tight parts of the body or areas holding tension. Be gentle with yourself and see how it improves each day or with each cold water dip.
Step 5: The Time – Cold water immersion isn’t a contest. It’s a personal journey. The general timeframe for exposure is around 2-3 minutes, but everyone is different. Find your line and listen to your body. Tip: If you are feeling extremely uncomfortable, try removing your hands from the water.
Step 6: Get Warm (if you need) – Not necessary for everyone, if you want to bring some warmth back to the body, try a warm shower or very gentle movement such as slow squats.
Side Effects
Ice baths may not be good for everyone. It’s important to start off gently (maybe 30 seconds of cold water at the end of a shower) to ease your body into the experience. A literal shock for the body, which is what the ice cold water does, can sometimes be too much, especially if you have pre-existing health conditions.
Peripheral vascular disease, high blood pressure, circulation issues, people who have had heart problems or sensitivities, and those who’ve had recent surgeries should all consult a medical professional before taking an extreme ice bath.
It’s also important to be aware of the risk of hypothermia or frostbite in relation to prolonged cold exposure.
Be smart, be safe, ease into it and you’ll have a good time – your body will thank you for it!
This new year, rather than setting a long list of changes, start with a daily ritual such as ice bathing and see how the benefits trickle into other areas of your life. May you find something that inspires you, makes you feel good in your body, and allows you to meet each day with presence. It may not be cold water immersion, but we hope that whatever your ritual is can become a powerful tool to support your day to day happiness.
Lots of love and happy cold plunging,
The Aro Ha Team