Why take a cold bath?
Cold Bathing – More Than Just a Trend
Do you remember when the buzz about cold bathing started? We've all seen the videos circulating on social media. Ideally, you might be wearing a small hat while the rest of your body is submerged in the icy water – making it clear to everyone that it’s hat weather.
Today, we’re going to dive into something that has more to do with nudity than workout clothes. Here are the four main reasons why cold therapy is more than just a macho trend and what you should keep in mind before your first dip.
1. Pain Management
Cold therapy reduces the sensation of pain by numbing the nerves and reducing swelling. When exposed to cold, blood vessels constrict – a process called vasoconstriction. This reduces the swelling around an inflamed area, relieving pressure on surrounding tissues and muscle structures.
As swelling decreases, the painful area can relax, sending a calming signal to the brain. This can lead to a sense of harmony between body and mind.
While cold bathing can reduce pain and aid muscle recovery, it has also been shown that ice baths can delay recovery due to the reduced blood flow during the dip. In other words, less pain, but potentially a slightly longer recovery time.
2. Inflammation
Inflammation can arise for various reasons, from acute injuries to more serious issues or systemic inflammation identified through blood tests and hormone markers. People with autoimmune diseases often struggle with chronic inflammation, which can manifest through symptoms like fatigue, joint and muscle pain, and low energy levels.
Cold therapy can reduce localized inflammation caused by moderate to intense exercise and can assist with injuries by reducing edema – swelling caused by excess fluid trapped in body tissues.
3. Mood and Cognitive Function
Cold therapy has been shown to reduce depression and can help with anxiety and stress while improving mood and general brain function. And when we talk about cold therapy, it's often the effect after the cooling that makes the difference. During extreme cooling, the brain releases the stress hormone norepinephrine as a response to the sympathetic nervous system (also known as the "fight or flight" system). When we emerge from the water, the brain reacts to the reduced stress, and sympathetic activity shifts to parasympathetic activation. This lowers the heart rate and improves heart rate variability. The parasympathetic stimulation also improves mood and brain function.
Cold therapy is often combined with various breathing techniques, one of the most well-known being box breathing. Traditional box breathing involves inhaling through the nose for 4 seconds, holding your breath for 4 seconds, exhaling through the nose for 4 seconds, and holding your breath again for 4 seconds. Repeat this cycle 4–8 times, or as long as your ice bath lasts.
4. HRV (Heart Rate Variability)
Cold therapy’s effect on heart rate is largely due to its ability to stimulate the vagus nerve, which in turn lowers the heart rate and improves heart rate variability.
To achieve this effect, it’s important to submerge your body so that even your neck is underwater. Those who only dip from the waist down won’t experience the cardiovascular benefits that cold baths can offer. Studies have shown that resting heart rates can decrease in real time, and over the long term, a higher HRV can be achieved through controlled cooling processes.
Contraindications for Cold Baths
The last thing we want is for you to be exposed to something that could be harmful. Therefore, here are the most important contraindications to cold exposure from cold bathing. If you fall into any of these categories, we recommend speaking to a healthcare professional first.
- Heart Problems: People with heart disease or high blood pressure should be cautious, as cold water can cause sudden constriction of blood vessels, increasing blood pressure and strain on the heart.
- Breathing Problems: If you have asthma or other respiratory issues, the initial shock from cold water can trigger breathlessness or hyperventilation.
- Neurological Conditions: Conditions that affect the nervous system, such as epilepsy or certain neurological diseases, can be worsened by cold temperatures.
- Cold Intolerance and Raynaud's Phenomenon: People who have difficulty tolerating cold or suffer from Raynaud's phenomenon (where the blood vessels in the extremities overreact to cold and block blood flow) should avoid cold baths.
- Pregnancy: Pregnant women should consult a doctor before trying cold baths, especially during the first trimester, as sudden temperature changes can affect blood circulation.
Beginners and Cold Baths
If you're new to cold therapy, start cautiously with a clear goal. A good initial target might be 3 minutes. In fact, if you want to do the minimum but still gain benefits, 3 minutes is technically all you need.
Important Things to Consider Before Your First Cold Bath
- Consult a doctor: If you have underlying health issues, particularly heart or respiratory concerns, it's important to speak with a doctor before starting cold therapy.
- Start slow: If you're a beginner, start with shorter dips, such as 1–2 minutes, and work your way up to longer sessions. Listen to your body, and don't force yourself to stay in if you feel uncomfortable.
- Prepare mentally and physically: Mental preparation is key, as the cold can trigger a shock response. Practice deep, calm breathing before entering the water, and use techniques like box breathing to stay focused.
- Safety: Make sure you're not alone, especially the first few times. If something goes wrong, like hyperventilation or muscle spasms, it's important to have someone there to help.
- Warm up afterward: After the cold bath, it's important to gradually warm your body. Put on dry, warm clothes and drink something hot to avoid hypothermia.
Cold bathing can be a fantastic experience for both body and mind, but like everything, it’s essential to be aware of the benefits and risks before taking the plunge!
