From reducing muscle pain to increasing mental clarity, the chilly embrace of cold water is proving to be a transformative tool for physical and mental wellbeing – and as more people discover its icy benefits, its popularity continues to heat up.
In recent years, cold water therapy has gained widespread popularity, thanks in part to endorsements from athletes, celebrities and today’s self-care influencers. And while slipping into the frosty depths might not be everyone’s cup of tea, it’s true that techniques such as cold showers, ice baths, cold plunges and wild swimming – all of which fall under the cold water therapy umbrella – are becoming more and more common in spas, fitness centres and even everyday homes up and down the country.
But what is it about this practice that people are so taken by? Is it just a passing wellness trend, or is it a legitimate health-booster, backed by modern science?
What’s it all about?
Cold water therapy – also known as cold hydrotherapy or cryotherapy – has a long and storied history, with its roots stretching back to ancient civilisations.
Ancient Egyptians were among the first to use cold baths for therapeutic purposes, believing that it could reduce inflammation and pain.
Similarly, the Greeks and Romans made extensive use of cold water in their daily lives. Roman bathhouses were equipped with cold plunge pools, known as “frigidaria,” in which citizens would immerse themselves to invigorate their bodies after a hot bath.
In more recent history, cold water therapy gained prominence in the 19th century, thanks to the work of Vincent Priessnitz – an Austrian farmer who is credited with founding modern hydrotherapy. Priessnitz used cold water treatments to heal injuries and illnesses and his methods became widely popular across Europe.
The rise of the ‘Wim Hof Method’, developed by Dutch extreme athlete, Wim Hof, has also contributed to its resurgence in today’s wellness space. His mix of cold exposure, breathing techniques and meditation has garnered a global following due to its reported physical and psychological advantages.
What are the physical benefits?
Reduced muscle soreness and inflammation
Immersing the body in cold water causes blood vessels to constrict, which helps to reduce swelling and flush out waste products like lactic acid that build up in muscles during intense exercise. This is why athletes often take ice baths after strenuous workouts to speed up recovery.
Improved circulation
Alternating between cold and warm water, a practice known as contrast hydrotherapy, stimulates blood circulation. The cold water causes blood vessels to constrict, pushing blood towards the core, while the subsequent exposure to warmth dilates the vessels, bringing a fresh supply of oxygenated blood to the muscles and tissues. This enhanced circulation can aid in recovery and promote overall cardiovascular health.
Boosted immune system
Cold water immersion is believed to increase the production of white blood cells, which play a crucial role in defending the body against infections. Some studies suggest that individuals who regularly practice cold water therapy may have a lower incidence of common illnesses like colds and flu.
Enhanced metabolism and weight loss
Cold exposure activates brown adipose tissue (BAT), a type of fat that burns energy to generate heat. This process, known as thermogenesis, can increase metabolism and promote weight loss.
What are the psychological benefits?
Stress reduction
Immersion in cold water triggers a release of endorphins, which can help reduce stress and promote a sense of wellbeing. The invigorating shock of cold water also stimulates the vagus nerve, which plays a key role in calming the parasympathetic nervous system, leading to a reduction in anxiety and an overall sense of relaxation.
Improved cognitive function and mental clarity
The practice can increase the production of norepinephrine – a neurotransmitter that plays a role in mood regulation and mental focus. Regular cold water exposure has been associated with increased alertness, better concentration and enhanced mental clarity – all of which contribute to overall improved brain health.
Where can I try it?
Grantley Hall is home to indoor and outdoor hydrotherapy pools, a snow room for cold therapy and two bespoke ice baths as part of its Nordic Spa Garden. The bespoke ice baths come courtesy of industry-leading ice bath brand, Brass Monkey, and complement a new outdoor steam sauna.
www.grantleyhall.co.uk
The Spa at Ramside is home to a new frigidarium – a cold therapy room designed to enhance recovery and rejuvenation. The icy chamber offers guests a refreshing way to cool down after heat treatments, helping boost circulation and invigorate the senses.
www.ramsidespa.co.uk
Our top tips
Start slow
Gradually acclimatise your body to cold water by beginning with shorter sessions and, if needed, cooler temperatures. Over time, your body will adapt and you’ll become better equipped to deal with the initial shock and discomfort.
Control your breathing
Focus on slow, deep breaths, in through your nose and out through your mouth, to activate your parasympathetic nervous system. In doing so, you’ll help to reduce cortisol levels in your body and calm the mind.
Stay consistent
Regular exposure trains your body to better regulate temperature and handle the cold. Consistency also helps improve circulation, immune function and overall resilience.
Warm up slowly
After cold immersion, warm up gradually with warm clothes and gentle movement rather than scolding hot showers (which can be tempting). This allows your body to recover naturally without shocking your system.
