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An introduction to cold water therapy
It’s called many things. Deliberate cold exposure. Cold water therapy. Cold water immersion. Cold training. Cold thermogenesis. Cold water swimming. Call it what you will, the secret is out and it’s gathering pace. Thanks to the likes of Wim Hof, most have now heard of cold water immersion, but few understand it. Humans evolved in the cold.
Our bodies adapted to winter conditions over thousands of years. We survived and thrived. Yet today, we live in artificially heated environments that our bodies just aren’t optimised for. We’ve lost our biological connection to the cold and all the gifts that came with it.
Our immune system is influenced by multiple factors and is highly complex. In isolation, the benefits of cold water immersion are hard to measure. But several studies now link cold exposure to immune boosting benefits such as increased production of ‘killer T cells’ and lymphocytes, a type of white blood cell key to immune function.
The feel good hormone is released during and after cold water therapy drive wakefulness, alertness, learning and attention, enhanced memory formation and retrieval. They also supports top-down regulation of pain. So, when we tell you that regular cold exposure increases feel good hormones levels by 200-300%, you know it’s a very good thing. It also increases dopamine by 250% - a natural ‘feel-good’ hit, thrown in for free.
The cold triggers our metabolism, our internal furnace, by releasing free form fatty acids (FFAs) and glucose. It also protects against insulin resistance that can lead to diabetes and atherosclerosis by inhibiting glucose production. The collaborative effects of vasodilation and vasoconstriction work together to switch our metabolism to fat burning mode.
When immersed in cold water, the immense strength of the electrical impulses that travel from the nerve endings in the skin to the brain are now thought to have an anti-depressant effect. When coupled with increases in mood-boosting dopamine and norepinephrine (the hormone targeted by pharmaceutical giants to manage depression and ADHD) the benefits need to be felt to be believed.
We each have 70,000 miles of veins, arteries and capillaries moving blood around our bodies. For most, this great vascular tree is de-conditioned through lack of exposure to the big temperature changes it was designed to deal with. When we move between hot and cold, it gives those tiny muscles governing blood-flow a serious workout.
Inflammatory diseases are the biggest killer in the modern world. The risks only increase as we age. Cold exposure suppresses the acceleration of disease inflammation and the related pain signals. For those looking to build muscle mass and strength, the cold comes with a warning. Low temperatures will interrupt your natural muscle repair cycle, meaning it’s best to wait several hours after a workout before heading into the ice.
Cold therapy increases mitochondrial biogenesis in muscle and fat tissues. This means it encourages the production of mitochondria-making energy (ATP) at a cellular level, using oxygen as fuel more efficiently. Useful for those interested in improving cardiovascular fitness or increasing muscle endurance and performance.
Facing your fears takes grit. Yes, you were scared. But you went ahead and did it anyway. It feels good, doesn’t it? Taking a dip in the ice, especially when you don’t feel like it, brings an immense sense of power and self-confidence. You’re comfortable being uncomfortable. So, what else could you achieve today?
Stressors on the human body were key to our evolution as a species. These ‘teacher’ stressors were nothing like the daily grind we associate with modern ‘stress’ today. Known as ‘hormetic stress’, in short bursts, high stressors like fasting, workouts or cold water immersion can bring big benefits to our health.
Controlled, positive stress builds our mental and physical resilience each time we take a dip. Resilience we can use as a tool to push further in sports and fitness, better navigate stress at work and negotiate the tests and trials of modern life.
The larger body of scientific research remains a bit of a mixed and often confusing bag, however, the potential impact of cold exposure on overall wellbeing is unequivocally good. Cold training, like any exercise, doesn’t yield lasting effects with a single exposure. The benefits of adaptation come with repeated exposure, and nobody can sit in cold water for extended periods without some form of adaptation. Check out the science section if you want to dig a little deeper on the inner mechanisms through cold adaptation.
We’re Brass Monkey®. We create ice baths that not only perform but also look great. While we’re not doctors or scientists, we closely follow the growing body of scientific research supporting what cultures across the globe have practised for centuries. Cold water immersion activates powerful biological responses designed for survival. By carefully regulating temperature and exposure time, we harness these benefits without exposing ourselves to the real dangers our ancestors once faced.
<meta charset="utf-8"><span data-mce-fragment="1" style="color: #404040;">Every gym with an ice bath thinks they're offering cold water immersion recovery. They buy a tub, fill it with water, and tick the box marked 'recovery'. But here's the truth: having an ice bath isn't the same as delivering systematic cold water immersion outcomes.</span>
Your throat feels scratchy. Maybe there's a slight fever brewing. The morning ice bath routine you've built over weeks suddenly feels less appealing. Should you push through or take a break?
Think of cold exposure like strength training for your nervous system. You wouldn't do all your weekly reps in one gym session, and the same logic applies here. The athletes and high-performers who actually see results from their cold practice understand something crucial: frequency beats duration every single time.
