The Benefits of Cold Water Immersion

Cold and ice water immersion can be a transformative and invigorating experience that greatly contributes to your #wellbeing. Dah- we all know this, right?

Why Cold (and Ice) Water Immersion is Good 

Just today (25th January), The Independent published an article about the benefits and you’ll no doubt find tons of useful information about this seemingly latest craze all across the www.

But, what I want to do is put this into context so that we can better understand the appeal and point behind cold water immersion.

Like so many #newhabits, it’s best to attach it to an established habit or another desired habit — who doesn’t like a two-for-one?

So, we’ll cover the usual benefits and tips but let’s go deep and fully understand the point of what seems like a torturous activity (on the surface).

I think it starts with a need for control over our lives. The need to feel we can achieve something worthy (that isn’t easy to achieve or takes some sacrifice or focus). Quite often, this feeling happens when we do something physically that makes us feel powerful, maybe even a bit superhuman.

Those regularly in pursuit of cold water activities have got themselves hooked on the feeling that they are a little bit more exceptional when they do it. They have surpassed the norm. They have justified their existence.

I propose this whole cold water immersion process is more beneficial when teamed with a purposeful workout, like a strength-building, power-pulsing self-defence routine that reminds you of your physical capabilities. Even a mere ten-minute block and strike routine, followed by a burst of cold at the end of your shower could have you feeling like Bond or Lara Croft each morning. #habitformationyoucandefendon

Tip — try it the www.mu-shin.com way

Now we’ve dealt with the psyche bit, let’s make sure we cover the norm — then we can finish up with some useful, applicable advice on how to keep this up if you do deem it worthy.

Here’s what this article covers.

• Why cold water Immersion is rising in popularity
• The benefits of 3 Types of Cold Water Activities
• The Benefits (the takeaways)
• Cold Water Immersion can Promote a Healthy Immune System
• Cold Water Immersion can Reduce Stress and Build Resilience
• Cold Water Immersion can Burn Calories
• 4-Step Guide to Implement Cold Water Activities
• Cold Water Immersion — Tips and PrecautionsThe rising popularity of cold water activities

Reports suggest that when the first national lockdown hit in March 2020, the number of people signed up as members of the Outdoor Swimming Society rose by a staggering 36%. (Triswim.org)

The Triswim article references a survey conducted at outdoor swimming events in 2022 and found that as many as 20% of the 4,500 people asked had taken up the discipline during the previous 12 months.

The Benefits of Three Cold Immersion Activities

1) Cold Showers

• Cold showers stimulate blood flow, enhancing circulation throughout the body.
• The shock of cold water can increase alertness and provide a natural energy boost.
• Cold exposure can temporarily numb nerve endings, providing relief from pain.
• Cold water may contribute to healthier skin and hair by closing pores and cuticles.
• Cold exposure can trigger the release of endorphins, which are neurotransmitters associated with feelings of pleasure and well-being. Endorphins act as natural #mood enhancers.
• Some studies suggest regular cold water exposure may enhance immune function.

2) Cold Water Swimming:

• The shock of cold water can increase alertness and provide a natural energy boost.
• Cold water stimulates the body to generate heat, potentially leading to increased calorie expenditure.
• Cold exposure can temporarily numb nerve endings, providing relief from pain.
• Cold water may contribute to healthier skin and hair by closing pores and cuticles.
• Cold water swimming may act as a stress reliever and contribute to improved mental wellbeing.
• Cold exposure can trigger the release of endorphins, which are neurotransmitters associated with feelings of pleasure and well-being. Endorphins act as natural mood enhancers.
• Some studies suggest regular cold water exposure may enhance immune function.

3) Ice Baths:

• Cold and freezing temperatures may facilitate the repair and regeneration of muscle tissue.
• Some studies suggest regular cold water exposure may enhance immune function.
• Some athletes use ice baths to enhance endurance by promoting quicker #recovery.
• There is a potential link between cold exposure and increased calorie burning (more about this further below.)
• Cold/ice exposure can temporarily numb nerve endings, providing relief from pain.
• Cold water may contribute to healthier skin and hair by closing pores and cuticles.
• Cold exposure can trigger the release of endorphins, which are neurotransmitters associated with feelings of pleasure and well-being. Endorphins act as natural mood enhancers.

You’ll notice an overlap in benefits across these activities. This means that all are beneficial. Start with a blast of cold after a warm shower each day. This is great for building up a tolerance for cold and ice temperatures.

Cold Water Immersion Benefits (the takeaway)

Here are the highlights but remember, everyone has different reactions and results. It’s always best to try for yourself. Proceed with caution (check out the final section). Keep reading for the step-by-step guide to introduce one or more of these activities into your life to ease yourself in.

Cold Water Immersion can Promote a Healthy Immune System

When immersed in cold water, your blood flow is reduced. This process is called vasoconstriction and is said to reduce inflammation by limiting the migration of inflammatory cells to the affected muscles. Although chronic inflammation can be detrimental, exposure to cold water may help modulate this inflammatory response, promoting a balanced and healthy immune system overall.

One Dutch study of 3,000 participants found that people who took a daily cold shower (after a warm shower) were off work with self-reported sickness 29% less than those who had a warm shower only (study reference in the Guardian 30th Sept 2023)

Cold Water Immersion can Reduce Stress and Build Mental Resilience

Mu-shin.com promotes experiences that help manage the fight-or-flight response. Cold water immersion creates this response via our sympathetic nervous system (the role of the sympathetic nervous system is to prepare the body to respond to challenges by increasing alertness, mobilising energy, and redirecting blood flow to critical areas). This is why cold water immersion stimulates blood flow, enhancing circulation throughout the body.

This controlled stress response can lead to a subsequent parasympathetic response (the role of the parasympathetic system is to promote relaxation when the exposure ends. Despite the experience of tightened muscles — these muscles feel less tense than before the immersion.

While the sympathetic system prepares the body for action and stress, the parasympathetic system promotes a “rest and digest” response, facilitating relaxation and recovery.

Balancing sympathetic and parasympathetic activity facilitates relaxation and recovery. This is crucial for overall wellbeing and maintaining physiological equilibrium.

Homeostasis is the physiological process by which an organism maintains a stable internal environment despite external changes. Consistent exposure to a low or moderate stress level such as cold water immersion, stimulates adaptive responses, improving #resilience and health.

In the context of cold exposure, hormesis suggests that controlled exposure to cold stress can trigger adaptive responses that strengthen mental resilience. This means cold water bathers and swimmers are more likely to handle stress better over time.

8 Ways Cold Water Immersion Can Burn Calories

• Thermogenesis: Cold exposure stimulates a process called thermogenesis, which is the generation of heat in the body. The body uses energy to produce heat, leading to an increase in calorie expenditure. This is particularly true in brown adipose tissue (BAT), known for its role in thermogenesis.
• Activation of Brown Adipose Tissue (BAT): Brown adipose tissue is a type of fat tissue that specialises in burning calories to generate heat. Cold exposure activates BAT, and the mitochondria within BAT cells burn calories to produce heat. This process is more prevalent in infants but can be stimulated in adults through exposure to cold temperatures.
• Shivering Response: When exposed to cold, the body may initiate shivering to generate heat. Shivering involves rapid muscle contractions, which require energy and result in increased calorie burning.
• Increased Metabolic Rate: Cold exposure can elevate the metabolic rate, which is the rate at which the body burns calories at rest. This increase in metabolic rate is an adaptive response to maintaining body temperature in a colder environment.
• Muscle Activation: Cold exposure may lead to increased muscle activation as the body works to generate heat. Muscle activity requires energy, contributing to higher calorie expenditure.
• Cold-Induced Hormones: Exposure to cold can stimulate the release of certain hormones, including norepinephrine. These hormones play a role in increasing metabolic rate and promoting the breakdown of stored fats for energy.
• Non-Shivering Thermogenesis: Besides shivering, the body engages in non-shivering thermogenesis during cold exposure. This includes increased sympathetic nervous system activity and the release of hormones that contribute to calorie burning without shivering.
• Adaptive Response: Regular exposure to cold temperatures may lead to an adaptive response, making the body more efficient in generating heat. This adaptation can result in sustained increases in calorie burning over time.

Grow Strong, Not Old

It is essential to recognise that while the prevalence of attacks on runners is a cause for concern, it should not deter individuals from pursuing their passion for running or outdoor fitness activities. By taking proactive steps to enhance personal safety and advocating for broader community measures, runners can continue to enjoy the benefits of their chosen pursuit while minimising the associated risks.

Back to Building Muscle

Building muscle as you age promotes physical health, mental well-being, and overall quality of life. Incorporate regular strength training and muscle-building exercises into your fitness routine to help you age gracefully, maintain vitality, and enjoy optimal health and longevity.

Why not add self-defence to your armour for under 15 minutes per day for 30 days, for #lessthanacupofcoffee? There are tons of running and fitness apps but only one self-defence app and online course provides physical, tactical and situational skills — for life.

Be self-aware, be #proactive and get the best out of your body. Grow strong — not old. Take the Bushido Bitesize Threat Resolution 30-Day Challenge today.

4-Step Guide to Implement Cold Water Activities

Mu-shin is all about gaining confidence through knowledge and acquiring skills, then onboarding new habits into existing routines to gain #empowering results. Since there are numerous benefits of cold water immersion, and this links well with physical exercise, which we also endorse — here’s a four-step guide to help you implement cold water immersion habits.

Step 1. Finish a warm shower with a 10-second cold blast and #progress each day as and when you feel like it. If there are days you don’t feel up to it, don’t do it. Just embrace any willingness next time you’re in the shower.

Step 2. When you’ve got used to the cold shower blasts, arrange an open water dip/swim induction with a friend or as part of an organised group. Here are a few suggestions.

Step 3. As mentioned in the beginning, try teaming a cold water immersion with a workout. Showering first can seem counterproductive, so why not leave the bath water overnight (yours or your child’s.) The following day, you can take the plunge just before a workout. Studies suggest that plunging before a workout can be extra beneficial. Cold plunging can help maximise the benefits of your exercise routine. Furthermore, cold therapy before a workout has been suggested to increase the secretion of certain hormones, including norepinephrine, which plays a role in fat mobilisation and metabolism. If you’re feeling extra brave, add some ice. Three to six minutes is usually enough to activate muscles. Or, just stick to turning the temperature to cold in your shower after your workout. It all helps.

Step 4. When you have developed a liking (seems odd, but you will) for cold water immersion, you will likely want to explore doing so while connecting with nature.

The sensory experience of being surrounded by natural elements — water, air, and perhaps the sounds of nature — can have therapeutic effects, promoting mindfulness and a sense of tranquillity. If you do try some of the suggestions from the link to the Time Out article in Step 3, you may wish to search locally for a place to frequent regularly.

Tips and Precautions for Cold Water Immersion

• Gradually introduce cold water to avoid shock.
• Start with 1–2 minutes and gradually extend as tolerance increases (pay attention to how your body responds).
• Aim for 2–3 times per week and adjust to suit.
• Adjust the duration and frequency based on your own comfort and tolerance levels.
• Stay well-hydrated and maintain a balanced diet to support your body’s overall resilience, especially when engaging in cold water activities.
• If you have pre-existing health conditions or concerns, it’s advisable to consult with healthcare professionals or experts in cold exposure therapy before trying.