If you've ever taken a cold shower, you surely know the powerful energizing sensation that the cold produces on your body. If that's the effect a simple shower has on your system, just imagine the countless benefits of ice immersion!
In previous posts, we've already discussed some of the physical and mental benefits of this practice, such as muscle relaxation, reduced fatigue and stress, and overall better health. However, as research advances, more and more benefits are being added to the list, so take note, this will surprise you!
Becoming Stronger, Happier, and Healthier:
When talking about Ice Immersion, it's inevitable to mention the Wim Hof Method, a technique that combines breathing exercises, cold exposure, training, and meditation. Artur Paulins, an expert at One With You, was one of Wim Hof's first disciples and has dedicated his career to perfecting this technique.
Some Physical Benefits of Ice Immersion
Increased energy
A strengthened immune system
A natural anti-inflammatory
Better sleep
Improved athletic performance
Better recovery after exercise
Relief from autoimmune diseases and conditions like arthritis or fibromyalgia
Management of Chronic Obstructive Pulmonary Disease (COPD)
Migraine relief
Relief from multiple sclerosis
Asthma management
Reduced blood pressure
A faster metabolism
Healthy energy boost
Cardiovascular system relief
Some Mental Benefits
Improved mental health
Stress relief
Helps recover from burnout
Better cold tolerance
Increased willpower and discipline
Improved concentration
Helps deal with depression
Enhanced creativity
Helps reconnect mind and body
Endorphin release
Vagus nerve stimulation
Scientists Agree
Cold showers and ice immersion are clear examples of hormesis, positive stressors that push the body beyond its comfort zone to adapt both physically and cognitively.
"The concept of hormesis is simply that if you apply a bit of stress to a system, it will improve," says Mike T. Nelson, PhD, founder of Extreme Human Performance.
When our bodies are shocked by a drastic temperature change, our brain sends a signal to the body indicating that it is under pressure and must act accordingly. If done correctly, ice immersion can have benefits such as:
1. Helps Muscle Recovery and Cell Regeneration
According to a meta-analysis published in Sports Medicine, exposure to cold water has shown to help muscle recovery. Physical therapist Lalitha McSorley explains that the research reviewed in the meta-analysis showed positive results for muscle strength, perceived recovery after exercise, and reduced muscle tension.
However, it is ideal to wait at least two hours after exercise to immerse yourself, giving your body enough time to build new mitochondria after the stress of exercise. Paradoxically, positive effects have also been seen when practicing ice immersion before exercise. Experts recommend a quick immersion before exercise, followed immediately by a hot shower to stimulate circulation, and then starting your workout routine.
2. Reduces Stress and Increases Resilience
Immersing yourself in cold water can also help manage conditions like stress or anxiety. According to a study published in JMIR Formative Research, cold temperatures during ice immersion can stimulate the vagus nerve, which has been shown to promote relaxation and reduce stress.
Moreover, ice baths can also activate cellular mechanisms and synapses that change our stress response to make you more resilient.
3. Improves Sleep
Taking an ice bath definitely wakes your body up instantly. However, a randomized study measuring body temperature, sleep, and heart rate variability in male athletes found that those who took ice baths after running or treadmill sessions had better sleep quality.
4. Boosts Mood and Attention
Although it may sound counterintuitive, taking an ice bath has been shown to activate the mind. Ice immersion triggers the release of neurotransmitters, including dopamine, a hormone linked to feelings of happiness.
Additionally, immersing yourself in ice will also provide a constant energy boost, according to Dr. Michael J. Breus.
What’s Next in Ice Immersion Research?
There are still many questions to be answered regarding ice baths. One area where research seems to be focusing in the near future is the effects of ice immersion on menstruation, as well as how long it is recommended to do it to notice its effects on this cycle.
"Since we know that women's hormonal profiles change throughout their cycle, it would be wise to see how women feel when practicing ice immersion during their cycle," says functional medicine expert Laura DeCesaris.
How to Practice It?
If you are interested in practicing ice immersion or want to learn more about it, you cannot miss The Experience by One With You. It's an opportunity to experience the wellness benefits of this practice firsthand, guided by international experts in the field. Learn more here.
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