Taking care of your well-being requires a comprehensive approach. You must exercise, eat a nutritious diet, and monitor your mental health for a whole-life approach to wellness. Cold water immersion can also help people feel better in their bodies. After learning more about the benefits, you can add these holistic lifestyle practices to your health and fitness plan. Read on to discover the basics and benefits of cold water therapy for beginners.
What is cold water therapy?
Cold water therapy is a health practice in which people immerse themselves in frigid water for a limited time. Shocking the nervous system releases numerous kinds of endorphins that stimulate the brain and body. Getting into this habit may help you achieve specific health goals.
Cold water therapy for beginners can involve any method that works best for you, like swimming outdoors, taking freezing showers, or sitting in an ice bath.
Benefits of cold water therapy
There are many reasons someone might try immersion therapy. Explore these numerous potential benefits to evaluate if it’s worth adding to your routine.
Reduced body cooldown time
Experts recommend getting around 75 minutes of vigorous exercise or 150 minutes of moderate movement weekly. After an intense workout, you may feel overheated. Cold water immersion gives your nervous system a healthy temperature shock. It lowers your core body temperature faster than standing next to a fan.
Less muscle soreness
Your muscles feel sore after challenging yourself because the movements damage the connective tissue. Exercising can cause microscopic tears, which lead to better muscle definition and strength, but frigid water therapy may help them heal more quickly.
Researchers found cold water immersion therapy was more effective at reducing soreness than ice massages. It could be an excellent addition to your recovery routine if you exercise frequently and want another way to ease discomfort.
Improved mood
Sitting or standing in frigid water might not seem significant, but the lack of movement is the point for some people. A recent study concluded that chilly water is enough to improve your mood without physical activity. Next time you need an emotional pick-me-up, try cold immersion to see if you feel more at peace afterward.
Stronger immune system
Though you likely know that eating more vitamin C can boost your immune response, cold water therapy may also help. All you need to do is turn on your shower. Standing in a freezing shower may upregulate the production of immunoglobulin that keeps your immune system robust. Showering is an excellent way to experiment with immersion therapy because you can easily warm up afterward in the comfort of your home.
Safety measures to take during your first session
Though research suggests cold immersion therapy has numerous benefits, you should still take some precautions. Follow these simple steps to experience this holistic treatment at home safely.
1. Set a timer
Time is an essential factor to consider when it comes to cold water therapy for beginners. Experts may recommend submerging yourself for 11 to 15 minutes to treat muscle soreness, but you might only need 30 seconds to lift your mood.
Set a timer for your target goal. Staying in freezing water too long can lead to hypothermia and hospitalization. If you feel pain or dizziness, get out and warm up.
2. Check the temperature
Medical experts note that water for an icy plunge should be 50 degrees Fahrenheit or less, but the final judgment call is up to you. Use a digital thermometer to get an accurate temperature reading. If you experience the benefits you’re seeking with water that’s 60 degrees Fahrenheit instead of 50, stick with what’s best for your body.
3. Prepare a way to warm up
Leaving frigid water doesn’t automatically warm you up again. Plan a way to gradually warm your body after your therapy session, like putting a towel warmer next to your tub. After drying off, you could also put warm clothes on and sip a warm beverage.
Warming up is crucial to prevent hypothermia. Don’t skip this step to save time. After immersion therapy, gradually return your body temperature to its usual baseline to protect your well-being.
What does an average cold water therapy session for beginners look like?
There are different ways to practice cold water therapy for beginners, including:
- After taking a hot shower, switch the water to cold. Build up slowly. Start with 15 seconds, then progress to 30 seconds, and then one minute.
- Sitting in a tub of freezing water and ice. (Again, start with a short time and gradually build up).
- Entering a frigid body of water. Beginners should focus on gradual entry rather than jumping straight in.
Timing could be the deciding factor for which method you choose. For example, it’s not worth spending an hour setting up an ice bath if you only plan to do a 15-second immersion. Maybe it makes more sense to leap into the chilly pool in your backyard. Try different methods to see which works best for your goals and routine.
What does cold water therapy feel like?
Cold water therapy initially feels like a shock to the system, triggering the gasp reflex, which causes you to inhale quickly and deeply. This is followed by discomfort as your body adjusts to the cold, and your heart rate will likely rise.
This initial reaction can be intense, but the sensation becomes more manageable as you acclimate. Feeling uncomfortable is normal, but the body gradually adapts, and the discomfort lessens over time.
Tips for your first session
Your initial cold water therapy should be unique to you. Follow these simple tips to give yourself the best experience possible.
1. Acclimate yourself if necessary
Immersion therapy works by shocking your nervous system. However, you don’t need to go extreme right away. Acclimate yourself to cooler water by gradually decreasing the temperature with each attempt.
The recommended temperature of 50 degrees Fahrenheit might initially make you too uncomfortable to maximize your session. Instead, start with 65 degrees Fahrenheit and make it five degrees cooler next time until you’ve worked your way to 50.
2. Place your supplies nearby
When people talk about cold water therapy for beginners, they sometimes forget to mention the importance of supplies for getting warm afterward. They must be well within your reach for a seamless experience. You may want to include:
- Fluffy towels and a plush bathrobe
- A towel warmer
- A warm room
- Warm beverages
Starting in your bathroom at home lets you easily switch from warm or hot water to cold. If you don’t like the plunge, you can warm up with something close at hand.
It’s also OK to try this therapy while remaining clothed. People sometimes wear swimsuits or full-body wetsuits during their immersion practices. You’ll still need supplies to help you warm up, but the less direct contact with your skin could make you more comfortable as you try this holistic therapy for the first time.
3. Prepare your mindset
Unless you’re taking a quick 15- or 30-second dip in an ice bath, you’ll likely feel slightly uncomfortable for a few minutes. The sensation is part of the process, which is why a mindset tool can help. For example, start a soothing music playlist before settling into your freezing water therapy.
4. Focus on Your Breathing
Breathing deeply and steadily helps you manage the initial discomfort of cold water. Try inhaling slowly through your nose and exhaling through your mouth to calm your nervous system and stay grounded.
Participants who concentrated on breathwork while doing ice baths improved their mental health more than those who didn’t. The practice is another way to incorporate mindfulness into your routine and maximize every session.
5. Listen to Your Body
Pay attention to how your body reacts throughout the session. If you start to feel lightheaded, dizzy, or extremely uncomfortable, it’s essential to stop immediately and warm up.
Cold water therapy for beginners | In conclusion
Safely shocking your nervous system with cold water could help you reach your health and wellness goals. Cold water immersion has several physical and mental health benefits, including better recovery times, reduced muscle soreness, improved mood, and a stronger immune system.
Beginners should start with a short immersion time, for example, 15 seconds, and build up slowly. You may also prefer to begin with cold rather than freezing water and work towards more frigid temperatures.
