Cold exposure.
I have recently been testing out the benefits of cold plunging and so far, here are my thoughts.
It is cold! Like unimaginably and painfully cold. When I watch videos on social media of others submerging themselves in freezing icy water they seem so calm, and possibly even enjoying it. So on my first attempt as I cracked the ice on my cold bath little did I know the reaction my body would have. I immediately started to hyperventilate and had to fight to both stay in the water and regulate my breathing. I did not last long.
Each day, however, I try again. And although it has yet to get more enjoyable, it is getting easier and I cannot deny the way I feel afterwards. After 3 months of almost daily cold plunging I have noticed myself having more energy throughout the day, feeling overall more calm and less bothered by things that would have previously caused me stress. I am also in a season of grief and have found this to be a helpful resource for supporting regulation through the unpredictable ups and downs.
Okay, so that has been my experience so far, but let us look at the science. If you are interested in learning more Dr. Susanna Soberg has written a book called Winter Swimming and Dr. Rhonda Patrick has given several informative talks on this subject. Both of these women have done extensive research into the benefits of both hot and cold exposure.
What happens when you submerge your body in cold water?
produces hermetic stress which increases brain’s sensitivity to endorphins
activates temporary sympathetic response which causes a significant release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body which helps increase focus, attention, and mood
What are the health benefits?
increases stress management and resiliency
elevates mood (prolonged release of dopamine)
increases energy
increases brown fat which over time increases metabolism
increases insulin resistance
decreases blood pressure and cholesterol
So what does this mean for your mental health? By intentionally choosing to expose your body to uncomfortable stressors like cold plunging you are helping to increase your overall resiliency to stress and better able to cope when things in life get hard. This type of practice over time may also help those struggling with feelings of depression and anxiety, however research is very limited on this. Lastly, cold exposure temporarily activates your sympathetic (fight or flight) response so you feel that rush of hormones which gives an energy boost and then subsequently your system shifts into a parasympethic state signaling relaxation in the body (similar to how one may feel after an intense workout).
Dr. Soberg found that practicing cold plunging 11 minutes a week seemed to be enough to trigger the desired physical reactions and benefits. This is not 11 minutes per session but for the total week breaking that down into maybe four 3 minute cold plunging sessions. Dr. Soberg also suggested that the water only needs to be cold enough to elicit your body’s sympathetic nervous system response. So the water does not need to be extremely cold, just cold enough to temporarily activate your sympathetic system.
A word of caution
Given this information, which I researched more extensively after my first week of cold plunging, I would say I probably started too cold and should have slowly worked up to dunking in the frigid water when outside temps were 14 degrees. I will admit though that after 3 months of almost daily cold plunging, I have felt enough of a difference in my own health to want to continue the practice. That is not to say this is suggested for everyone or should be tried by everyone. Please speak with your personal doctor first before any deliberate hot or cold exposure practice.
Be kind and curious,
Hollis
Sources:
https://www.amazon.com/Winter-Swimming-Towards-Healthier-Happier/dp/1529417465
https://www.youtube.com/watch?v=-ty6VTNPjqw