Plunging head first into icy-cold waters might not seem like the likely route to inducing a state of euphoria, nor conducive to maximising your zen, but cold water therapy is a proven panacea to boost your mood, lower cortisol levels and improve overall wellbeing.
Just ask the myriad evangelists of the famed ice bath or those who swear by a cold shower first thing. I, too, have recently succumbed to the immediate serotonin hit synonymous with cold water therapy: the sharp sensation as the glacial waters hit my skin before melting into a state of relaxation; a high that lasts not minutes but hours.
But like everything that takes off in the world of wellness, here lies a 'trend' that requires caution, consideration and balance. So where to find the middle ground between a tortuous Wim Hof experience and the ill-advised wellness fads circulating online? And how can you harness cold water immersion safely and effectively?
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Below, we spoke to Alanna Kit, a neuroscientist and co-founder of the contrast therapy space, Arc, and Sophie Hellyer, an expert on the subject and cold water swimmer, about the myriad benefits.
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What is cold water therapy?
'Cold water therapy involves immersing the body in cold water, typically ranging from 10°C to 15°C, for a specific duration (usually 5–15 minutes),' shares Kit. 'Ice bathing is much colder, from 1-5°C for about 2-5minutes. Ice bathing is slightly more extreme and is shown to maximise recovery and resilience,' she notes.
Contrast therapy, meanwhile, includes combining extreme heat with ice baths or cold water for amplified benefits. 'Contrast therapy involves alternating or "arcing" between extreme heat and cold exposure to activate the body’s natural stress and relaxation responses, thereby optimising one’s nervous system,' agrees Kit.
While the latter can supercharge the results, the pull of cold water therapy on its own lies in its accessibility and that it's slightly less intense on the body. You can experience cold water therapy in a number of different ways, from open water swimming, the more intense ice baths and cryotherapy chambers, to a cold morning shower.
What are the physical and mental health benefits?
'The cold can significantly reduce inflammation, enhance recovery and boost your metabolism, mood and energy,' shares Kit. 'It recharges the mind-body leaving you feeling focused, grounded, and euphoric, creating a natural high within the mind and body,' she adds.
There is a growing body of research stacking up in its favour, too. As Kit notes, 'there is compelling research emerging on cold water immersion that show it may slow the progression of neurodegenerative diseases, since this practice lowers pretty significant inflammatory markers in the body.'
According to Healthline, a study published on the effects of cold-water immersion also found that it had short-term benefits, including reduced stress levels during the 12 hours after people were exposed to the cold – this is certainly something I can vouch for, as I notice the immediate stress-busting effect last throughout the day and a renewed sense of focus. 'Another review published in the International Journal of Circumpolar Health suggested that cold water immersion might reduce body fat and improve insulin sensitivity, potentially offering protective effects against cardiovascular and metabolic diseases,' adds Kit.
How to start cold water therapy
'My advice is to lean into the discomfort in a healthy setting,' says Kit. 'We scientists call this hormesis (“healthy stress”), where growth and resilience can occur through a healthy dose of stress. When we push through the discomfort of the cold water and control our breath, we’re able to break through the discomfort and reap numerous psychological and physiological benefits,' she shares.
For me, that meant starting with a cold shower in the morning for three minutes before moving up to ice baths and cyrotherapy chambers. Focussing on slow, steady breathing here is key. 'Our breath can give us direct access to the nervous system, which can be used in two ways: to either upregulate or downregulate to calm the nervous system,' shares Hellyer.
'To simplify the science, slow breathing activates the parasympathetic branch of your nervous system. By focusing on extending your exhale, you slow your heart rate down which helps you become more resilient to the stress of the cold. When you enter the water, you experience what we call "cold shock", but by controlling the breath you control the reaction to this, and in turn, you become more resilient to stress,' she notes. Our body only has one reaction to stress and that's releasing cortisol; your body's reaction is always the same, so you're effectively training your body to have a higher resilience to stress,' Hellyer shares.
Aside from the veritable stress-alleviating power, Kit also recommends cold water immersion for anyone looking to optimise their daily performance, and those who are interested in longevity practices. It's paramount to consult a medical professional if you suffer from any medical ailments or anything that might impede your experience with cold water therapy and to take any extreme, or unsolicited advice in untrained hands with a pinch of salt. That said, when integrated into your lifestyle safely and effectively, I've found cold water to be a boon for both my mental and physical health.
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Amelia Bell is the Multiplatform Beauty Director for ELLE UK and Harper’s Bazaar, developing beauty strategy, writing, editing, and commissioning, and leading beauty content across both sites. Amelia has a particular interest in wellness and longevity, exploring the skin-mind connection, and decoding the latest treatments, tweakments and runway trends. She also has bylines for Women's Health, Refinery29, British Vogue, Harrods Magazine, and more.
