BRIEF HISTORY
Cold water immersion has been around for centuries spanning right back to the Egyptians 1,500-3,500 years ago which was the first documented evidence that it was used as a tool to help heal wounded soldiers. Hippocrates was the first Ancient Greek to discuss the different properties of waters at varying temperatures. He notes that warm water was relaxing and cathartic whilst cold water alarming and electrifying.
Now it is used for many different reason down to muscle recovery, mental health and just overall feel good factor but how much of what we read is true or necessary when it comes to cold water immersion?
So let’s get started with cold water immersion and what the therapy is. anything that’s cold to touch can be used as a way of recovery. this could be ice packs, freeze sprays, cold shower / baths, wet towels, cryotherapy. It doesn’t have to be anything fancy like what you see advertised on Facebook. There are many ways we can do cold water therapy and immersion without breaking the bank.
COLD WATER FACTS
- any body of water is considered cold if it’s below 21 degrees C and will still take your breath away.
- Drinking water is proven to enhance your workout endurance as well as the obvious hydration aspect. The cool water allows your core temperature to fall making it easier for your body to combat overheating.
- The physical sensation of drinking cold water is also enough to trigger your brain’s dopamine pathways, it doesn’t just have to be from full immersion of cold water ( basically the chemical release of the feel good hormone ) your body is rewarding you for hydrating yourself meaning you should be more likely to do it voluntarily.
- Starting at 1 minute in cold water to build your tolerance up and over time you’ll be able to add more time you are immersed, preferably you don’t want to spend anymore than 10 minutes at one time in the tub or whatever device you have. this can be repeated as frequently as you like or need the cold for recovery etc.
COLD WATER SAFETY
- in large body’s of cold water that are near freezing temperatures your body will survive around 10 minutes.
- With the aid of a life jacket that’s increased to 1 hour so hopefully enough time for you to get help or make it out the water. If you’re ever stuck in that situation.
So the next time you’re out in the Antarctic don’t be a fucking hero and have a dip without a life jacket!
4 PHASES OF COLD WATER IMMERSION
- cold shock
- Swimming failure
- Incapacitation
- Post rescue collapse
All of the above can be triggered in temperatures as hot as 25 degrees celsius so be careful when immersing for the first time and always do it with someone there.
SO WHY DO WE DO IT?
For many of reason we all have our own from recovery from an intense working to aiding in reducing inflammation, for our own mental health / anxiety.
You don’t have to be a keen gym goer to works their ass to the bone in the gym seven days a week to be qualified to use an ice bath or any form of cold water immersion / therapy.
My personal reasons for cold water therapy are:
- aid recovery from training.
- Reduce inflammation and help prevent further injury.
- the mental challenge of putting myself in a stressful situation.
- and just the all round feel good factor it gives you to feel refreshed and energised.
- Boost metabolism and increasing the function of brown fat.
Picking up on one or two of my points I made is the mental challenge and being in a stressful situation. The ice bath or any form of cold water immersion will trigger your body to release cortisol which in many cases is bad! But not in this case though as the release of cortisol over and over from cold water immersion will help you massively through life and any stressful encounter your experience.
So the next time something goes wrong at work and everyone else is losing their minds whilst you’re the coolest cucumber in the room, you will have your ice bath to thank for that!
And what is brown fat, brown fat aids in the breakdown of glucose and fat molecules in the body to create heat and maintain body temperature. Brown fat cells also use more calories that other types of fat cells in the body. Helping you to potentially shed stored body fat and maintain a healthy weight more easily.
FINALLY BREATHING METHODS (4-7-8 METHOD)
Immersion in cold water replicates the feeling of stress and anxiety greatly. Our breathing rate increases and our heart rate dips and spikes as we go into cold shock.
The 4-7-8 method and a motivated mind will help you overcome this unforgivable feeling by controlling our breathing.
So how do we do it to help us relax with our breathing?
- breath in quietly through the nose for 4 seconds ( don’t sharply inhale )
- Hold your breath for seven seconds.
- Exhale sharply through the mouth ( making a whoosh sound ) for eight seconds.
- Repeat the first three steps until you feel your heart rate has dropped and you have assumed a stable state of calm.
- Once you have achieved the calm state practice some light meditation whilst maintaining a calm slow and steady state of breathing, it doesn’t have to stay the 4-7-8 method all the way through.
I hope you have enjoyed reading what I have learnt about cold water immersion / therapy and my own personal experience.
There are many case studies out there for you to research online, a vast majority are inconclusive and some contradict each other in their findings.
What I would say is instead of investing in an expensive way to experience cold water immersion start with cold showers and build up to full immersion over time or if you think you will definitely benefit from it, not just for physical performance but also for mental health! Leon Bell, Personal trainer.
