Over the past two years, I’ve made cold showers a regular part of my post-training routine. After an intense workout at the gym, I step into a cold shower, usually lasting a couple of minutes, before heading into the sauna or steam room for a good 10 to 20 minutes. To wrap up, I return to the cold shower. This routine has become a staple of my training, but despite sticking with it for some time, I can’t say I’ve noticed any significant long-term benefits. However, there’s something undeniably refreshing about the cold water, especially after a hard session.
More recently, I’ve expanded my cold-water therapy to include ice baths at a place called Fix in Manchester. The facility offers two baths: one at a bracing 10°C and the other a much colder 6°C. Believe me, the difference between the two is stark, with the 6°C bath feeling like an immediate shock to the system. I usually take 2 to 3 ice baths per visit, staying in for about two minutes each time.
Though I’ve only been doing this for about six weeks, with one session per week, I’ve yet to notice any sustained benefits—though I’ll continue to incorporate them into my routine, alternating between the sauna and the ice bath. I also plan to stick with the cold showers at the gym, which I now take around 2 to 3 times a week.
As someone with psoriatic arthritis, I’ve learned to be cautious with cold exposure. The inflammation in my hands can make it painful to submerge them in the cold water, so I avoid doing so. That said, I always submerge myself up to the neck, as it is believed that this triggers the vagus nerve and stimulates the parasympathetic nervous system.
The Science Behind Cold Water Therapy
Cold water therapy, including ice baths and cold showers, has gained increasing popularity in recent years. Many athletes and fitness enthusiasts swear by it for its supposed benefits in recovery, mental resilience, and overall well-being. The science behind these practices is still being explored, but some key benefits have been suggested:
1. Reduced Inflammation and Muscle Recovery
One of the primary reasons people turn to cold water therapy is for its potential to reduce muscle soreness and inflammation after intense physical activity. The cold water causes blood vessels to constrict, reducing swelling and inflammation. Once you exit the cold water, the vessels dilate again, flushing out metabolic waste products like lactic acid from the muscles. This process is thought to promote quicker recovery and less muscle pain, though the evidence remains mixed. Some studies support the idea that cold water immersion can reduce delayed onset muscle soreness (DOMS), but it’s not a one-size-fits-all solution.
2. Improved Circulation and Immune Function
Cold showers and ice baths are believed to boost circulation. When exposed to cold, your body works harder to maintain its core temperature. This process can help improve blood flow, especially to the deeper tissues, and may even enhance immune function by stimulating the production of white blood cells. While this is a promising concept, it’s important to note that scientific research is still investigating how much of an impact cold water exposure has on the immune system in the long term.
3. Mental Resilience and Stress Reduction
Cold water immersion is also associated with mental benefits. The shock of cold water triggers the body’s natural fight-or-flight response, leading to an increase in heart rate and the release of adrenaline and noradrenaline. This rush can make you feel more alert, awake, and focused. Over time, regular exposure to cold water is thought to improve mental toughness and the ability to handle stress. In some cases, it may even help with anxiety and depression, as cold water exposure is believed to stimulate the release of endorphins and other mood-enhancing chemicals.
4. Vagus Nerve Stimulation and Parasympathetic Nervous System Activation
One of the lesser-known aspects of cold water therapy is its potential impact on the vagus nerve, a key part of the parasympathetic nervous system (PNS). The PNS is responsible for the body’s rest-and-digest functions, which help counterbalance the stress-induced fight-or-flight response. When exposed to cold water, particularly up to the neck and face, the vagus nerve is thought to be activated, promoting relaxation and lowering heart rate. This effect is one of the main reasons why cold exposure is often recommended as a tool for enhancing recovery and managing stress.
Submerging your face or neck in cold water has a particular impact, as it activates the diving reflex, which slows the heart rate and enhances blood flow to vital organs. For many, this results in a sense of calm and relaxation, even after the initial shock of the cold.
My Approach to Cold Water Therapy
Given the apparent benefits, I’ve continued with my cold water therapy, even though I haven’t yet experienced dramatic long-term results. The cold shower at the gym, with a temperature of around 15°C, provides a good introduction, though it’s not as intense as the ice baths at Fix in Manchester. In my experience, the cold water is most invigorating after a challenging training session, providing a refreshing shock to the system and a mental reset.
While I can’t claim any dramatic improvements in my recovery or inflammation reduction, I do enjoy the immediate feeling of relief and revitalisation. I’ll continue alternating between the sauna and ice baths, aiming for a balance that works for me. With psoriatic arthritis, I have to be cautious about how much cold exposure I subject my hands to, but I’ve found that submerging myself up to the neck allows me to enjoy the benefits of vagus nerve activation without aggravating the inflammation.
Conclusion
Cold water therapy, whether in the form of cold showers or ice baths, may offer a range of benefits, including improved circulation, reduced inflammation, and better mental resilience. However, the long-term effects are still not fully understood, and individual results can vary.
For now, I’ll continue incorporating these practices into my routine, using cold water exposure as a means of recovery and mental clarity. While I haven’t yet noticed significant long-term benefits, the immediate effects are enough to keep me coming back for more. And for those considering ice baths, be warned: the cold is far more intense than any regular shower!
