Taking The Plunge Safely
Cold Water Immersion Insights
Safety First
Before taking the plunge, ensure that you do not enter water beyond your swimming ability or in rough conditions. Avoid practices involving hyperventilation, as they can lead to blackouts, which are exacerbated by cold water. Start gradually with warmer temperatures and progress to colder waters.
Optimal Temperature
There is no specific temperature that suits everyone, as individual tolerance varies. If you feel that the water is chilly but manageable, you're on the right track. To maximise the benefits of cold water immersion, spend less time in colder temperatures and aim for consistent sessions to build tolerance.
Ocean or Cold Shower?
Most studies on cold immersion use ice baths or neck-deep cold water for consistent exposure. A cold shower is a more accessible alternative if you don't have access to natural bodies of water.
Body's Response and Benefits
Increased Focus
Cold water immersion in a 12-degree rock pool triggers a release of adrenaline and noradrenaline in the brain and body, enhancing alertness and focus. Many choose to do it in the morning to start the day with heightened focus.
Resilience
Cold immersion builds resilience by involving top-down control from the brain over reflexive states. This exposure helps you become more comfortable with stress-related feelings, fostering a calmer and clearer mind when dealing with real-life stress.
Mood Enhancement
Cold immersion promotes a prolonged release of dopamine, leading to a positive shift in mood, increased attention, and goal-oriented behaviour. In a chaotic world, it can help you accomplish tasks and structure your day. Additionally, it has metabolic benefits, as the body uses more calories to maintain core temperature, potentially affecting blood sugar and insulin levels.
Easy Protocol for Your Plunge
Aim for a total of 11 minutes of cold water immersion per week.
Split this time into 2 to 4 sessions weekly, each lasting 1 to 5 minutes.
The water should be uncomfortably cold but tolerable for at least 5 minutes.
Staying longer won't provide additional benefits.
Resist the Urge
Try the "counting walls" approach, a method from the Stanford School of Neurophysiology, to manage the urge to exit the water. Imagine your urges as message walls representing adrenaline surges in your body. Count the walls and set a goal number to navigate the stress of immersion.
