+ Improved stress response

Van Tulleken et al’s 2018 study ‘Open water swimming as a treatment for major depressive disorder’ clearly documents how Sarah, a young woman in her twenties, was able to stop taking antidepressants as a result of weekly cold water swimming over a sustained period of time. The biological theory is that immersion in cold water triggers the body’s natural stress response. This stress response, which includes increased heart rate, blood pressure and the release of stress hormones, is an evolutionary development formed over millions of years to help us to deal with threats. Immersion in cold water even just a few times enables us to reduce the body’s stress response not just to cold water, but to other anxiety provoking situations such as sitting exams or attending job interviews. This makes us better prepared for the inevitable challenges life throws our way and can help to seriously alleviate the symptoms of anxiety and depression. Whilst this research is not conclusive, there are many first hand accounts (including ours) which lay claim to a significantly increased ability to deal with stress in conjunction with the undertaking of regular cold water swimming. You can learn more about this in the ‘more information’ section below.

+ Blue Mind Theory

Blue Mind Theory is a relatively new branch of scientific inquiry which assesses the positive psychological and neurological response that being near water has on the mind. Defined by Wallace J. Nicholls in his book Blue Mind as “the mildly meditative state we fall into when near, in, on or under water”, blue mind has been identified as “the antidote to what we refer to as ‘red mind,’ which is the anxious, over-connected and over-stimulated state that defines the new normal of modern life.” Nicholls’ research explains how spending time near the water is essential to achieving an elevated and sustained happiness. Wild swimming provides us with the opportunity to access our “blue mind” and take a break from the anxieties and stresses of everyday life. Accessing our blue mind is a form of eco-therapy.

+ Mindfulness and being present

The shock of entering cold water, the element of risk and the awe-inspiring response to immersing yourself in nature, combine to provide us with the ability to become present whilst wild swimming. These moments take us back to simplicity, we focus on our breathing, on feeling the adrenaline and cold spreading across our bodies and last but not least, on staying afloat! Whilst we are focusing on all of these things, we experience a connection between body and mind, where the two are working synonymously and bringing us into the present moment. For those of us who experience anxiety, PTSD or severe depression, it is often the case that there is a dissociation between the body and mind, leading to panic attacks, flashbacks, nightmares and more. By bringing us into the present moment, wild swimming offers us a reprieve from this dissociation, enabling us to reset and bring our focus back to the elements of life which we can control.

+ Confidence, resilience and bravery

Cold water has the power to strengthen both our bodies and our minds. It allows us to work on aspects of mental resilience daily; to train our minds to overcome that little voice that says we can’t do something and realise that actually we are capable of anything. We’ve experienced the benefits of pushing ourselves outside of our comfort zones — it has helped us grow stronger, braver and more confident. Skills which, once harnessed, can be applied to other aspects of our lives too.

+ Increased dopamine response

A case study undertaken by Srámek et al in 2000 showed that cold water immersion can boost dopamine levels (a hormone and neurotransmitter that helps us experience pleasure) by 530 per cent, whilst further studies have shown that it also increases the release of endorphins.

+ Eco-therapy

There are a growing number of studies into ‘eco-therapy’ (such as Summers and Vivian’s 2018 journal ‘Ecotherapy – A Forgotten Ecosystem Service: A Review’) and the positive impact this has on both physical and psychological wellbeing. It is becoming more frequent for health professionals to ‘prescribe’ spending time outdoors as a means to combating mild to moderate depression and other mental health conditions such as Seasonal Affective Disorder (SAD), a type of depression which is influenced by certain seasons and/ or types of weather. Wild swimming provides us with an opportunity to connect with nature, both through the act of swimming and as we travel to wild swimming locations. Taking the time to immerse ourselves in nature is an act of self-care, enabling us to reconnect to our natural surroundings and experience a reprieve from the pressures of the modern world. By removing ourselves from the physical space in which we experience everyday stresses our minds are provided with the space to process them.

+ Immunity

Immersing your body in cold water kicks the body’s immune system into overdrive, releasing more white blood cells and antioxidants. These bring down blood pressure and cholesterol, inhibit blood clotting and increase fertility and libido in both men and women. It is believed that the release of stress hormones readies the body to deal with injury or infection too.

+ Inflammation

Studies show that the inflammatory response of regular cold water swimmers is lower than that of those who aren’t acclimatised to the cold. There are a number of health conditions which are associated with inflammation, including but not limited to allergies, depression, fibromyalgia and asthma. Whilst there is still room for further research in humans on the link between inflammation and cold water immersion, studies on rats have shown clear links between regular immersion and reduced inflammation and there are a wide range of anecdotal accounts on the linkage in humans.

+ Metabolism

Our metabolisms enable us to break down energy from food, respond to immune breaches and regulate our body temperature. Research shows that cold water swimming activates the brown fat cells in our bodies, which our hunter gatherer ancestors typically had a higher concentration of than humans today. These brown fat cells play a key role in temperature and metabolic regulation, with activation increasing the body’s metabolic rate, keeping core body temperature stable and burning more calories. As a result of this, it is thought that cold water swimming could be used to prevent obesity and diabetes.

+ Blood flow and circulation

When you immerse your body in cold water, your blood rushes to surround your vital organs. This stimulation encourages your heart to pump faster and your capillaries and veins to constrict, speeding up blood flow and circulation and strengthening your circulatory system.

+ Improved sleep and recovery

Exposing your body to acute cold conditions, such as cold water swimming, increases stimulation of the vagus nerve. The deep breathing we experience from cold water exposure further increases vagal stimulation. While your body adjusts to the cold and our breath deepens, vagal nerve stimulation means that sympathetic activity in the body declines, whilst parasympathetic activity increases. Our parasympathetic nervous system (PNS) is responsible for repairing the body. It conserves energy as it slows the heart rate, increases intestinal and gland activity, and relaxes the gastrointestinal tract. This feeling of relaxation should lead to both a better night’s sleep and improved recovery time from other forms of physical exercise.

+ Better skin

Improved circulation flushes toxins out of our system, giving us a healthier complexion. Wild swimming also exfoliates the skin, removing impurities and making it softer.