The Invigorating Effects of Cold Water Swimming on Stress Relief
Written on
Chapter 1: A Shocking Experience
Swimming in frigid waters has proven to be remarkably beneficial for my stress levels. There’s a scientific basis for why some individuals find this icy plunge so revitalizing.
Photo: Sergey Ryumin/Getty Images
During my eighth-grade years, I once accidentally touched a low-voltage cattle fence while working in the mud. It wasn’t until I took a dip in the brisk Atlantic waters this autumn that I felt something similar to that jolt. My first entry into the water sent a shock through my body, resonating through my fingers and toes. Initially painful, it soon transformed into a delightful numbness. I spent a solid 20 minutes swimming along the coastline, emerging from the water feeling more invigorated than I had throughout most of the pandemic.
I was instantly captivated. Observing fellow swimmers, including a group of triathletes and dedicated Eastern European enthusiasts, I realized I was part of a larger community. Returning to my usual spot at Brighton Beach in Brooklyn—after six weeks, five swims, one wetsuit, and a significant drop in water temperature—I saw a grandmother in a bikini dive in ahead of me.
In a moment of pandemic-induced restlessness, I had unknowingly ventured into a hobby with a passionate, year-round following and a rich history of health benefits. The practice of cold-water swimming is not a new phenomenon; people have embraced it for enjoyment and wellness since ancient times. Recently, “wild swimming” has gained traction, particularly in Northern and Eastern Europe and the UK, where open-water swimming clubs frequently gather at local bodies of water long after the sunbathers have departed.
Chapter 1.1: The Rise of Cold-Water Swimming
These enthusiasts aren’t solely devoted endurance athletes or Baltic grandmothers. The Outdoor Swimming Society, a modern, millennial-oriented swimming club, boasts 43,000 followers on Instagram, where many share their swim selfies accompanied by hashtags promoting holistic well-being like #ColdWaterTherapy and #MentalHealthSwims. Beyond the social media appeal, advocates of cold-water swimming emphasize the numerous purported physical and mental health benefits, including improved circulation, enhanced immune function, and reduced symptoms of depression and anxiety.
The reasoning behind these claims varies among supporters. However, a common theme is the exhilarating sensation that follows the initial discomfort. As essayist Sarah Miller notes in a blog post, “When you step into cold water—feet, ankles, legs—you don’t start to feel sorry for yourself until you get to your waist. There’s a fleeting moment of regret for the choice you’ve made.” Yet, she adds, “after about five minutes, it’s more tolerable, and then it becomes amazing.” Miller aims to swim daily.
Physiologically, the transition from discomfort to euphoria is linked to a response in the body. The shock of cold water activates the fight-or-flight response, raising blood pressure and flooding the system with cortisol, akin to what happens during moments of anxiety. This mechanism prepares the body for a potential escape from danger.
At the same time, exposure to cold water stimulates the pituitary gland to release beta-endorphins, which serve as natural pain relievers. These endorphins, similar to synthetic opioids, bind to receptors in the nervous system to alleviate pain and activate the brain's reward pathways, leading to feelings of bliss.
The first video, "Dr. Mark Harper: Health Benefits of Cold Water Immersion | How does Cold Water Affect your Body," delves into the physiological impacts of cold water on the body and its potential health benefits.
Chapter 1.2: Exploring Mental Health Benefits
While the fleeting euphoria from cold-water swimming isn’t a permanent remedy for anxiety or depression, research is exploring its potential as a therapeutic option for those diagnosed with mood disorders. A case study highlighted in the BMJ reported a woman experiencing anxiety and depression who noted a “gradual reduction” in symptoms after incorporating weekly cold-water swims, eventually allowing her to discontinue her medication under medical supervision.
Additionally, some scientists propose that regular exposure to environmental stressors, including cold water, may enhance an individual's resilience to stress and reduce overall stress responses. If cold-water immersion can bolster stress tolerance, it might also alleviate chronic inflammation, which, while protective in the short term, can harm the immune system if persistent. Yet, more research is essential to confirm these theories.
Regardless of the current understanding, the intense feeling of vitality reported by swimmers after a cold dip is compelling. Cold-water swimming fosters a heightened sense of mindfulness, as it’s challenging for the mind to drift when the body is reacting to the chill. This focus on the present can yield lasting benefits for one’s well-being.
South African journalist Joseph Dana shares his experience, stating, “My mood is significantly better than during my running days, and I generally feel more at peace.” He suggests that the shock of cold water alleviates anxiety.
However, there are risks involved. Water temperatures below 70°F (approximately 20°C) can pose dangers such as hypothermia, hyperventilation, or even cardiac arrest. Submersion in water around 60°F (15°C) or colder can trigger involuntary gasping, leading to drowning.
For these reasons, cold-water swimming advocates recommend swimming with a partner, limiting time in the water, and remaining close to shore. Personally, I never enter the water without my partner present for safety. The Outdoor Swimming Society provides a detailed guide on cold-water safety, including strategies for warming up after swimming.
I’m unsure if I can maintain this winter swimming routine, but equipped with my wetsuit and sensible precautions, I’m determined to try. While the water may not cure all my troubles, the invigorating experience is undeniably rewarding.
The second video, "Is cold water swimming good for you? | BBC Global," offers insights into the health benefits and risks associated with cold water swimming, further illuminating this invigorating practice.