Freeze Your Body, Unfreeze Your Life: The Transformative Power of Cold Water Swimming
Freeze Your Body, Unfreeze Your Life:
The Transformative Power of Cold Water Swimming
The Cold Water Challenge: More Than Just a Swim
This is an update on a newsletter I did back in March. It’s that time of year again!
Cold water swimming has taken the world by storm, and it's easy to see why.
From businesspeople to creative souls, athletes to weekend adventurers, people from all walks of life are diving into this transformative practice.
But what is it that makes cold water swimming so appealing, and why are so many people, like me!, embracing it as part of their lives?
Let’s dive into the many reasons why cold water swimming has become more than just a trend—it’s a way to unlock a deeper connection to the mind, body, and world around us.
1. Supercharged Meditation: Shutting Down Mental Chatter
One of the most powerful benefits of cold water swimming is how it forces you into the present moment.
When you're submerged in cold water, everything else fades away.
You’re connected to every cell in your body.Your mind focuses solely on the here and now—your breath, the sensation of the cold, and your body’s reaction to it.
It’s a bit like a supercharged form of meditation.
That clarity of mind often leads to incredible bursts of creativity, as your mental chatter gets shut down, leaving space for new ideas to flourish.
2. Building Confidence and Self-Belief
Every time you step into that cold water, you’re conquering a challenge.
And the truth is, it doesn’t get that much easier—you still feel that initial anxiety every time but learn to love it.
With each swim, you build the confidence that comes from knowing you can face the cold and emerge victorious.
The act of regularly facing and overcoming that discomfort has a knock-on effect in all areas of life.
If you can handle cold water swimming, you can handle just about anything.
It takes the pressure off the need to constantly "achieve" because you know deep down, you've got what it takes.
3. A Boost to Self-Compassion
Cold water swimming is also a fantastic way to practice self-compassion.
It’s not about how well you perform; it’s about showing up and being kind to yourself in the process.
The cold forces you to be present with yourself, to honour your limits, and to trust that you’re capable of doing hard things—on your own terms.
Personally, I ended up learning to do handstands as a by-product of my ice bath practice!
I randomly attended a Capoeira class with 20-somethings walking on their hands. I couldn’t do any of it.
But then I reminded myself: I can handle ice baths—if I can do that, I can do anything.
Maybe not straight away like the youngsters, but with time and patience, I knew I’d get there.
After all, they couldn’t get into an ice bath! And that’s exactly what happened. I took my time, was compassionate with myself, and I ended up doing handstands.
4. Connecting to Nature
There’s something deeply grounding about being in cold water, especially in wild, natural settings.
Whether it’s a river, lake, or sea, cold water swimming connects you to the natural world in a way that few other activities can.
The feeling of the cold water on your skin, the changing landscapes, the sense of being part of something bigger than yourself—it’s a reminder of how interconnected we are with nature.
5. A Sense of Achievement
Completing a cold water swim—whether it’s for 30 seconds or 30 minutes—gives you an immense sense of accomplishment.
You’ve faced your fear, taken the plunge (literally), and come out the other side stronger.
That achievement carries over into other parts of your life, reminding you that you can do hard things.
Why Is Cold Water Swimming So Popular Now?
Part of the recent explosion in popularity comes from a couple of key factors:
Lockdown and Wild Swimming: During lockdowns, with pool shut, more people explored wild swimming as a way to reconnect with nature and find peace during uncertain times. That experience opened up an interest in cold water swimming and the community and camaraderie that comes with it.
Wim Hof’s Influence: Wim Hof, with his powerful breathing techniques and promotion of cold exposure, has raised awareness of cold water’s mental and physical benefits. His teachings have spread far and wide, helping people realise the incredible potential of cold water immersion.
Champions Like Michael Mosley: People like Michael Mosley have also championed cold water swimming’s health benefits, giving the practice even more credibility. He helped to spread the word about its potential for improving mental and physical well-being.
The Mental Health Benefits
The mental health benefits of cold water swimming are profound.
The sense of achievement that comes from overcoming the anxiety of stepping into cold water is invaluable.
And make no mistake, the anxiety is there every time—but every time you get in, you reframe your relationship with it and strengthen your resilience. It becomes addictive!
You remind yourself that you can overcome fear, discomfort, and doubt.
Team Building and Shared Challenges
From a business perspective, cold water swimming offers an incredible opportunity for team building. There’s something about overcoming a shared challenge that bonds people together. Whether it’s colleagues or friends, the sense of camaraderie that comes from collectively braving the cold strengthens relationships and builds trust.
The Power of Community
One of the most beautiful aspects of cold water swimming is the community that often comes with it.
Whether you’re swimming alone or with others, there’s a shared understanding of what it takes to step into that water, and that creates an incredible sense of connection.
I’ve turned up in many a location and shared tea and chocolate cake with some beautiful strangers.
How to Start: A Simple Cold Water Routine
If you're new to cold exposure, it’s essential to start gradually. Here’s a simple way to ease yourself in:
Week 1: Start by finishing your warm shower with 30 seconds of cold water. It will feel tough at first, but you’re building resilience!
Week 2: Extend the cold water exposure to 1 minute. Remember to focus on your breathing—slow, deep breaths will help your body adapt.
Week 3: Increase to 2 minutes. This is where you’ll start noticing the mental benefits—the clarity, the focus, and the unexpected energy boost.
Week 4: Move up to 3 minutes. By this point, it will feel less of a challenge and more of a rewarding practice. You might even find yourself laughing out loud at how energised and alive it makes you feel.
Week 5: Go straight in for 5 minutes of cold water. You’ve built the foundation, and now you can embrace the full cold experience!
Important Disclaimer: Always be mindful of your body. Cold water exposure has incredible benefits, but it’s crucial not to overdo it. Don’t just jump into freezing water without conditioning yourself—start gradually, listen to your body, and never take risks with your health. Build up over time, and always consult a professional if you have any concerns.
Some Inspiration for Your Journey
Watching Recommendation 🎥
"Michael Mosley: Just One Thing - Cold Showers" – This documentary explores the science behind cold water swimming and why it’s so good for both body and mind. It’s on the BBC iPlayer now.
Reading Recommendation 📘
"What Doesn’t Kill Us" by Scott Carney – This book delves into the world of cold exposure, including the Wim Hof Method, and its profound impact on human resilience.
Listening Recommendation 🎧
"The Wim Hof Podcast" – Dive into Wim Hof’s philosophy and learn more about the benefits of cold water immersion, breathwork, and mental strength.
Final Thoughts
Cold water swimming is more than just a physical challenge—it’s a mental and emotional journey that can transform your life.
Whether you’re looking to build confidence, connect with nature, or simply find a new way to challenge yourself, cold water swimming has something to offer.
And remember, you don’t have to be great at it.
You just need to show up, be willing, and enjoy the process. It could change your life in ways you never expected.
And if you have any recommendations or topics you’d like covered, I’d love to hear from you.
