The Unexpected Benefits of Cold Immersion: My First Experience
For years, I’ve heard about the benefits of cold immersion—how it boosts recovery, strengthens the immune system, and even enhances mental resilience. But hearing about it and experiencing it firsthand are two very different things. Yesterday, I took the plunge (literally) into my first cold immersion, and what I thought would be an intense, painful shock turned out to be an unforgettable experience.
Diving into the Cold
Going into this, I did absolutely no mental preparation. I was told that I would experience instant regret, that the water would feel excruciatingly painful, and that the shock would hit me like a freight train. But when I stepped into the 42-degree water, none of that happened. I waited for the moment of panic, the overwhelming urge to escape—but it never came.
In fact, I was the reason we stayed in longer than expected. The shock response that hit everyone else immediately just didn’t happen for me, and they were all waiting on me to react before we continued going deeper. (I can only imagine what they were thinking—probably cursing me under their breath, HAHA!)
At waist level, the cold was manageable. But as we went deeper, the challenge grew. When we reached neck-deep water, it became the hardest part. My feet kept floating up to the surface, and I struggled to stay grounded, trying desperately not to drift away from the group. Eventually, we all had to grab hands to stay together. In total, we stayed submerged for about 10 minutes.
The Aftermath: Relaxation and Community
Once we got out, we warmed up in a heated igloo, enjoying some well-deserved treats. Then, we sat around a fire, sharing stories about what drew each of us to cold immersion. It was a powerful experience—not just physically, but mentally. I felt completely relaxed for six hours afterward! Science backs this up: cold immersion has similar effects on the brain as deep REM sleep.
This incredible event was sponsored by Toledo Metroparks, and I’m already looking forward to doing it again. You might think this all sounds crazy, but the benefits of cold immersion are undeniable. Here’s how it impacts different systems of the body:
How Cold Immersion Benefits the Body
Endocrine System: Cold exposure stimulates the release of norepinephrine and epinephrine, which enhance alertness, mood, and metabolic function. It also activates brown fat, improving insulin sensitivity and promoting better blood sugar regulation. Regular cold immersion may even help balance cortisol levels, reducing chronic stress responses.
Musculoskeletal System: Cold therapy reduces inflammation, muscle soreness, and joint pain by constricting blood vessels and lowering tissue temperature. This speeds up recovery, improves muscle endurance, and reduces the risk of overuse injuries. Over time, cold exposure may also strengthen muscles and enhance resilience.
Nervous System: Cold immersion activates the vagus nerve, encouraging parasympathetic dominance, which promotes relaxation and recovery. It also increases dopamine levels, significantly improving mood and mental resilience. Additionally, it enhances neural plasticity and stress tolerance, making the body more adaptable to physical and mental challenges.
Lymphatic System: Cold water constricts lymph vessels, pushing stagnant lymph fluid through the system and enhancing detoxification. This process reduces swelling, flushes out metabolic waste, and supports overall lymph circulation, which is crucial for a strong immune response.
Cardiovascular System: Exposure to cold causes vasoconstriction followed by vasodilation, strengthening blood vessels and improving circulation. This effect enhances cardiovascular efficiency, lowers resting heart rate, and may contribute to better blood pressure regulation over time. It also trains the body to respond better to stressors, reducing the risk of cardiovascular disease.
Respiratory System: Cold immersion encourages deep, controlled breathing, strengthening the diaphragm and improving lung capacity. The initial shock response trains the body to regulate breathing under stress, increasing oxygen efficiency and endurance. This practice also supports better CO₂ tolerance, which improves overall respiratory function.
Immune System: Cold exposure has been shown to stimulate white blood cell production and enhance immune surveillance. It increases the production of anti-inflammatory cytokines while decreasing pro-inflammatory markers, leading to a more balanced immune response. Regular cold immersion may reduce susceptibility to illness and improve long-term immune function.
Final Thoughts: Would I Do It Again?
Absolutely! Cold immersion isn’t just about enduring discomfort—it’s about pushing mental and physical boundaries, improving overall health, and building resilience. If you’ve never tried it, I highly recommend stepping outside your comfort zone. You might just surprise yourself, like I did.