Why Soak in Ice Water?
The benefits of Wim Hof Method, specifically cold water submersion, far outweigh the thought of discomfort
As I dry off from a morning dip, especially in the Fall and Winter, I have been greeted with, “YOU MUST BE CRAZY! IT’S NOVEMBER!”
There may be some truth in that statement, but not because I believe and participate in cold submersion, one of the three pillars of the Wim Hof Method.
Most mornings I get out of bed, pull on a swimsuit and walk down to the lake and get in the water, regardless of the temperature. I have been doing it for more than a year and I have noticed changes in myself that make it a practice I do not want to give up.
Wim Hof, the Dutch man who founded the practice is known as the Iceman and he holds world records for his time spent in the cold, often wearing nothing more than a pair of shorts.
He ran the fastest half marathon in ice or snow, barefoot, according to the Guiness Book of World Records.
He offers courses on his website to teach anyone how to follow this practice. It is a practice. The goal being to improve yourself by doing it repeatedly, over time.
I took the Fundamentals course, downloaded the free application and started practicing in March of 2020, just in time for Covid-19.
There are three basic components:
- Commitment
- Cold Therapy
- Breathing
This article covers the first two, Cold Therapy and Commitment.
Honestly, I was looking for a way to boost my immune system and there is scientific proof that Wim does this thanks to studies such as this:
There are many health benefits documented regarding cold water submersion — improved circulation meaning better blood pressure resulting in reducing the chance of stroke and heart attack, reduction in inflammation for people with arthritis and related ailments, even increased longevity.
Enough Science. I can really only speak of my personal experience.
As someone who has struggled with depression, I find the morning dip to be mood-altering, but it was not always.
At first, I fought it.
Wim suggests you begin with 30 seconds in the cold shower, gradually increasing the time every day.
Ugh. I found it difficult, but then I remembered taking ice baths after my longer training runs and started doing that instead.
I rummaged through the recycling bin, found water bottles with their caps, filled them with water and stuck them in my freezer.
Side note: your freezer is more efficient if it is packed, so I rationalize that I am helping the environment twice while I am at it.
Although this is cold therapy, I found the WHM (Wim Hof Method) idea of commitment really went hand-in-hand with mastering the cold. Commitment is really about mindfulness and setting your intentions, then maintaining that focus.
It is difficult to submerge your entire body in a tub. I found I could sit and get my lower body in the water easily, but had to curl up to get most of me in the water.
I mastered the cold shower with the help of altering my mindset. Wim is shown on many videos dancing in the shower. I recall working out with friends and how the minute they started grunting, I would smile and it did something for all of us.
It is the same idea.
I found Pharrell Williams “Happy” on YouTube and started singing and dancing to it in the shower. Four minutes fly by.
One day I just felt called to go into the lake I live near.
So, I did.
It was Spring and no one else was in the water.
I have been in when there are fisherman bundled in jackets and I have asked ice fishermen to augur a hole for me. (None have complied.)
Somewhere in the past year, my mindset changed.
I stopped dreading it and started longing for that cold dip. I stopped telling myself how uncomfortable it would be and started repeating, “I am choosing this. Cold water is a warm friend. Healthy, happy, whole.” These things repeat in my mind as I wrap my towel around my legs and head out to the water.
I take a fleece jacket. It is important to be aware of how you feel. I know I need to warm up as soon as possible when I get out of the water. My body tells me when I have had too much.
I wear scuba booties once the ice appears, having cut my legs on thin ice. I have also worn gloves and tucked my hands under my chin while submerging the rest of me. In very cold weather, I also wear a hat.
This is what works for me.
Everyday I emerge feeling better. Feeling empowered. Feeling like Nature is still good and I am a part of it.
While I am in the water, it feels like my awareness is heightened. I feel every ripple, every acorn in the mud under my toes and then I notice a mallard circling slowly 50 feet from me and my mind focuses on it, and I do not feel my body.
I bring myself back to my body, and ask, “Are my toes cold? How about my fingers?”
Sometimes, I cannot alleviate the need to swim, so I do.
Back inside after my morning dip, which may or may not include a swim, I slather on neem oil and bundle up, then move into horse stance. (I address neem oil in this blog post.)
This is a yoga posture which is basically a squat with legs spread. As you move from side-to-side you warm up your body. I make coffee in a pour-through as I perform this.
It is the Best Cup of Coffee, everyday. The Best. I curl up in a blanket and read my devotionals.
I do this about five times a week. I get in the lake in the ice, snow and rain. At first, I questioned the rain, but then realized, I am going to get wet anyway. I draw the line at lightning. Now that would be crazy.
Everyday, I get in at the same spot and every day I am greeted by something new. Some days it is mallards, some days it is a swan, even bald eagles overhead. Somedays, it is just me and rippling water. Every once in a while the water is as smooth as glass.
Every day it offers something to hold in my mind throughout that day.
Some days my neighbor joins me with his camera and water thermometer. Most days I am alone with Nature, finding my place in it.
On occasion, I get to witness something I would not see at any other time and place, such as the day a swan chased a goose on top of the water.
It gives me a healthy perspective on my one puny, yet significant life.
I have never been heavy, but at my annual physical this year, I discovered I have lost 5 pounds. Can I blame WHM? I don’t know, but there is tons of evidence to support that cold submersion increases your body’s brown adipose tissue, basically a “good” fat in contrast to white fat. Learn more here:
I went through a period where I was sleeping a solid 9 hours and I believe cold submersion had a lot to do with this, since nothing else changed. I am now back to sleeping eight.
My neighbors still question my sanity, but as I see them struggle with aches and pains, I can only suggest they join me.
“Don’t knock it, until you try it.” The third grade come-back resounds in my head.
I hope you will.
Besides the Wim Hof Method, Cat practices yoga and enjoys an occasional jog. The mother of four, her days are spent writing and inspecting aircraft engines.
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