Cold Water Therapy
I recently started doing cold water therapy. I’ve been practicing the Wim Hof method for the past year and earlier in the summer, I started looking at how I can take things to the next level.
On my search to find an ice bath, I thought erecting a 2x3m wooden casket in the garden wouldn’t be the best idea in order to keep my wife happy.
As with all website algorithms these days, because I clicked on this content, I started getting ads for pop-up ice baths and I took the ‘plunge’ and then received this three weeks ago.
Because the weather is starting to cool down, the temperature of the ice bath is averaging around 10 degrees. As Wim Hof would suggest, this isn’t the ideal temperature. You want it a few degrees lower. I’m hoping as we get into December and January, that this will be achievable without putting too much ice in the actual bath.
Why did I start looking at ice therapy?
For regular readers of the blog, I do a lot of physical training including cycling, indoor Zwift training and CrossFit and I always found that after I had done a hard training session, having a cold shower was one of the best ways to feel revitalised and invigorated. If I can stand in a cold shower for at least a minute, I tend to get a very euphoric feeling that would set me up for the rest of the day.
When I started looking into this and studying more about the science behind cold water therapy, it made a lot more sense to me. Wim Hof is a Dutch ice enthusiast. You might have seen him on TV shows about swimming in ice lakes. He did a marathon in Antarctica, and he has shown that his physiology is very similar to all of ours but can function at extreme cold by controlling his mind to change how his body operates.
What are the benefits of cold-water therapy?
- Improved cardiac health. When you’re in cold water, blood vessels constrict, and they pump blood to the vital organs in the centre of your body. You will feel your fingers and toes getting colder as the blood drains out of them and pools around your heart and lungs, to keep those areas functioning.
As you get out of the cold-water into the warm, the blood vessels will dilate, and it causes the blood to go to the extremity again. The constant vasodilation and constriction of the vessels improves the cardiovascular health.
- Improved immunity. Wim Hof studies suggest that immersing yourself in cold water builds the bodies immune system.
- Helping with your mind. It’s a real mental battle to get into the bath itself and let alone stay in there for up to five minutes at a time.
I have a battle with my mind every single day when it’s time to get in. It builds mental toughness, and you get stronger every single time. The prescribed time is 4 minutes, and you should be focusing on your breathing. It has a similar effect to mindfulness on the mind, calms you down and focuses your brain on your breath in order to switch your mind off.
- Aids muscle recovery. Cryotherapy has been a popular method for many years for athletes. Using the ice bath immerses the muscles and joints in the cold-water to reduce inflammation and promote healing and recovery.
What have I learned during my short time practicing cold water therapy?
It’s a lot harder than it looks and it’s all about the consistency. If someone said you need 5 minutes every day, you would think that is relatively easy, however it is harder than it seems to build your mind up.
This is one of the easiest ways to start doing cold water therapy for a minimum of investment of your money but maximum investment of your effort.
The benefits can be huge. I’ve already noticed that my recovery has improved, and mental resilience has allowed me to push on through not just in this area of my life, but other areas and it can get tough including work, with the family, to be more patient and resilient.
I’m just at the start of this journey but I’m looking forward to reporting back in a few months’ time when the temperature really drops. I will let you know how I’m getting on.
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