How Cold Immersion Can Supercharge Your Body and Mind
Forget steaming showers; cold immersion is making waves in the wellness world. From bracing ice baths to invigorating cold plunges, even a quick blast of cool water at the end of your shower is sending shivers down spines (in the best way possible). But what exactly is this frosty trend, and why are people willingly taking the plunge into chilly depths?
A Physiological Plunge:
Immerse yourself in cold water, and your body becomes a symphony of stress-response magic. Your heart races, blood vessels tighten, and hormones like adrenaline and endorphins surge through your system, triggering a cascade of potential benefits:
Reduced Inflammation: Cold water constricts blood vessels, which can help reduce inflammation throughout the body. This is especially beneficial for athletes recovering from workouts or people with chronic inflammatory conditions (Moore et al., 2022; Peres et al., 2023).
Circulation Boost: After the initial constriction, blood vessels rebound with renewed vigor, boosting circulation and sending oxygen and nutrients to your cells. This can leave you feeling energized and refreshed.
Pain Relief: The cold can numb nerve endings, offering temporary relief from pain associated with injuries, arthritis, and other conditions.
Mental Fortitude: Stepping into a cold shower or plunge takes mental grit, and regularly practicing cold immersion can build resilience and mental strength. Some even report feeling a sense of euphoria or "invigoration" after the initial shock. You’re strengthening and growing your Anterior Mid-Cingulate Cortex (ACC) in your brain by doing something that you don’t want to do, like turning your shower knob to COLD (Huberman, 2024).
Metabolic Potential: Studies suggest cold exposure may activate brown fat, a special type that burns calories to generate heat (Huberman, 2022).
Want to dive deeper? Neuroscientist Andrew Huberman talks about this fascinating topic in greater detail on his podcast.
Beyond the Physical:
The benefits of cold immersion extend beyond the physical.
Soaring Mood: Brace yourself for a dopamine blast! Studies suggest cold exposure can lead to a 2.5 times increase in dopamine levels, lasting for hours afterwards. (That's a similar surge to what people might get from cocaine, but without crash). This dopamine boost can leave you feeling euphoric, energized, and ready to tackle the day.
Stress Meltdown: Cold water acts like a stress-buster, activating the parasympathetic nervous system, your body's "rest and digest" mode. This helps lower cortisol (the stress hormone) and promotes relaxation, leaving you feeling calmer and more centered.
Sleep Sweet Dreams: The stress-reducing and mood-boosting effects of cold immersion can translate to a night of deep, restful sleep. Say goodbye to tossing and turning and hello to waking up refreshed and rejuvenated.
Cold Immersion 101:
If you're curious about trying cold immersion, start slow and listen to your body. Here are some tips:
Begin with a cold shower: Ease into it by gradually lowering the water temperature over time. Start with 30 seconds of cold water at the end of your shower and gradually increase the duration. I usually start with my feet and slowly get my whole body under the cold water. Getting your head under the cold water will help you tolerate the cold better as well.
Find your happy medium: The ideal water temperature for cold immersion varies from person to person. Aim for a temperature that feels challenging but not unbearable.
Breathe deeply: Focus on your breath and stay calm during the initial shock. Remember, the discomfort is temporary! (check out WIM Hof to learn more about breathing techniques)
Listen to your body: If you experience any dizziness, lightheadedness, or pain, stop immediately and consult with a doctor before continuing.
Embrace the Chill:
Cold immersion isn't for everyone, but for those who embrace the icy embrace, the potential benefits are vast. From physical improvements like reduced inflammation and boosted circulation to mental benefits like stress reduction and improved mood, cold immersion is a powerful tool for optimizing your health and well-being. So, grab your swimsuit, find a cold shower, and take the plunge! You might just surprise yourself with what you discover.
Let me know if you have tried it and what your experience was like :)
-Kika
Remember: Always consult with your doctor before starting any new exercise or wellness routine, especially if you have any underlying health conditions.References
Breathing techniques | Wimhofmethod.com. (n.d.). Www.wimhofmethod.com. https://www.wimhofmethod.com/breathing-techniques
Huberman, A. (2022, April 3). Using Deliberate Cold Exposure for Health and Performance - Huberman Lab. Www.hubermanlab.com. https://www.hubermanlab.com/episode/using-deliberate-cold-exposure-for-health-and-performance?timestamp=4375
Huberman, A. (2024, January 1). David Goggins: How to Build Immense Inner Strength. Www.hubermanlab.com. https://www.hubermanlab.com/episode/david-goggins-how-to-build-immense-inner-strength
Moore, E., Fuller, J. T., Bellenger, C. R., Saunders, S., Halson, S. L., Broatch, J. R., & Buckley, J. D. (2022). Effects of Cold-Water Immersion Compared with Other Recovery Modalities on Athletic Performance Following Acute Strenuous Exercise in Physically Active Participants: A Systematic Review, Meta-Analysis, and Meta-Regression. Sports Medicine. https://doi.org/10.1007/s40279-022-01800-1
Peres, D., Prati, C., Mourot, L., Demartino, A. M., Sagawa, Y., & Tordi, N. (2023). Effects of an Exercise Program and Cold-Water Immersion Recovery in Patients with Rheumatoid Arthritis (RA): Feasibility Study. International Journal of Environmental Research and Public Health, 20(12), 6128. https://doi.org/10.3390/ijerph20126128
What are the Benefits of Cold Therapy? | Wim Hof Method. (n.d.). Www.wimhofmethod.com. https://www.wimhofmethod.com/cold-therapy
