Your Fear of Cold Water is Valid, and Here’s Why
Photo of Sherrie Carnicle at Optimyze Tempe. IG @mssherrielynne
Most of us are aware of the health benefits of warm water hydrotherapy for muscles and relaxation, but what about cold water therapy? Cold water therapy has been used for centuries to help relieve pain, reduce inflammation, improve mental focus increase energy and improve overall health and wellbeing.
When we step into a cold shower or cold tub, our nervous system reacts to the stress and makes significant physiological changes to counter and adapt to this stressor. Our fight or flight response is active and our autonomic nervous system up regulates into the sympathetic. Our adrenals start to increase norepinephrine release, a fight or flight hormone and neurotransmitter which can immediately shift our mood, focus and suppress inflammation. Circulation changes also occur by blood shifting from our extremities into our core to maintain proper body temperatures. This is why our hands and feet tend to have the most discomfort.
These are all signs of the fight and flight response gearing us up for a sprint out of “danger” or fight like a cornered animal. Just like a HIIT (High Intensity Interval Training ) session trigger immediate physiological changes that can benefit our mind and body, cold therapy also is a form of environmental hormesis. The what doesn’t kill you makes you stronger kind of stress. Our bodies positive reaction and adaption to stress. Jesse Moreng founder of Optimyze likes to say “stress isn’t going anywhere”. So with that said, how can we train for stress so we can react, adapt and find balance (homeostasis) quickly. It’s not about being “stress free” or unfazed by stressful events, but more about how can we find out balance quicker than we used.
So, what happens when we turn the shower cold or sit into a 37 degree cold tub up to our chin? The first thing we notice in the cold is our breathing rate changes to shallow and rapid as if we can’t catch a breathe. This is the similar response to when someone is in a state of panic. The main difference is that we are choosing to bring on this stressor rather than being a victim of it. There is power in that this is a choice that we are making rather than this stress coming on from an outside event beyond our control.
I see the cold as a training ground for the mind and body using this tool to train our stress response real-time. It gives us the opportunity to practice, taking us from a slight panic to a calm and relaxed state of acceptance and surrender. Not the surrender as if we are giving up and throwing in the towel but as if we remain present to the now and let go of control of the outcomes and find peace with the situation. Its a very different kind of surrender.
Consciously or unconsciously we know that cold water will bring on stress and that probably brings out the most fear. There is nothing warm and cozy about an ice bath, so why do we do it?
Cold water therapy is a great way to reduce inflammation and reduce stress naturally. It can be used to reduce swelling and stiffness caused by arthritis, sports injuries, or any other type of injury. Cold water therapy also provides relief from headaches and can help by aiding immune system health. Furthermore, cold water therapy can help improve circulation, aid in weight loss, improve metabolism and reduce stress levels.
When it comes to overcoming fear of cold water , the most important thing is to take it step by step. Start by taking a cold shower up to 30 seconds at a time, gradually increasing the time as your body gets used to the cold temperature.
The next step is to "take the plunge" learning the methods and practice that we teach at Optimyze. Our team is here to help and support you through the process. We can provide advice and guidance on how best to use cold water therapy and how to adjust your breathing and mentally “let go”. Our techniques will help to train your stress response using cold water on how to adapt and react to stress in a healthy way.
If you are not in the area of Optimyze or a certified Wim Hof Instructor, use these tools to get out of the stressful feeling and into a more calm state.
Start by closing your eyes, this helps to slow your brain waves down.
Start to take slow, deep breaths and extend your exhales. This will slow down your respiratory rate.
Keep your hands on your body, a little bit of touch goes a long way.
Mentally “let go”. The more you fight the harder the experience. Try to lean into the discomfort and accept.
The first 30 seconds can be the hardest and will require the most mental focus. Once you ‘breakthrough” try using a mantra or prayer until your time is up.
Aim for 1 to 2 minutes.
Temperatures 55 and below are cold enough to provide a stress response.
One of our coaches at Optimyze guiding our member through a cold water therapy experience.
If you’re looking for a natural way to reduce inflammation, relieve pain, train your response to stress and improve your overall health and wellbeing, cold water therapy is a great option. With our team’s help and support, you’ll be able to overcome your fear of using cold water therapy and reap the benefits it has to offer. Growth tends to live when we choose to step out of known, our comfort zone and choose the unknown, the uncomfortable challenges of life.
Watch our video on : Ice, baths, Cold therapy Trend or here to stay:
Disclaimer:
All information posted is merely for education and informational purposes. It is not intended as a substitute for professional or medical advice. Please consult with your Primary Care Physician if you have any concerns or questions. Should you decide to act upon any information on this website, you do so at your own risk.
This article was written by Michael Roviello, MBA
U.S Navy Search and Rescue Veteran
Founder of www.Optimyze.me and Wim Hof Method LVL II Instructor.
References 1. https://www.arthritis.org/health-wellness/treatment/natural/cold-therapy 2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4796323/ 3. https://www.healthline.com/health/cold-water-therapy#how-it-works 4. https://www.verywellhealth.com/cold-water-therapy-benefits-88980