6 Unexpected benefits of cold water and wild swimming

Immersing oneself in the icy embrace of cold water can be like drawing a powerful bowstring back, preparing for the release. Just as the founder and CEO who participated in this piece illuminate, the latent power of cold water holds formidable surprises. While one expert initiates the discussion by seeing it as a tool to build mental resilience, another wraps it up by celebrating its ability to boost creativity. Altogether, this article features six intriguing insights from experts who share their experiences.

• Build Mental Resilience
  
• Increase Resilience to Stress
  
• Improve Skin Health and Vitality
  
• Strengthen the Immune System
  
• Gain Mind-Body Control
  
• Boost Creativity
  

Build mental resilience

One lesser-known benefit of cold-water or wild swimming is how it builds mental resilience. Regularly plunging into cold water trains you to embrace discomfort and face challenges head-on. Over time, this habit of doing hard things translates into other areas of life—whether it's tackling tough projects at work or pushing through personal obstacles, you're better equipped to handle it. Cold-water swimming isn't just about physical endurance; it's about strengthening your mindset, proving to yourself that you can conquer the uncomfortable—in all areas of your life.

Laurel Robbins, Founder, Monkeys and Mountains Hiking & Adventure Travel

Increase resilience to stress

One lesser-known benefit of cold-water or wild swimming is its positive effect on increasing resilience to stress. The act of immersing oneself in cold water triggers the body's stress response, releasing adrenaline and increasing heart rate. However, over time, regularly practicing cold-water swimming can help the body adapt to these stressors, effectively training the nervous system to become more resilient to everyday stresses. 

This process, often referred to as "hormesis," leads to improved emotional regulation and a greater sense of calm when facing other stressful situations. The controlled exposure to cold water conditions the body and mind to handle stress more effectively, resulting in reduced anxiety and an enhanced ability to cope with life's challenges. The mental boost and sense of accomplishment that come from facing and adapting to the cold can significantly contribute to overall emotional well-being.

Aviad Faruz, CEO, MANOR

Improve skin health and vitality

As a dermatologist and cosmetic surgeon, I have seen the benefits of cold-water exposure for skin health and vitality. Brief cold-water immersion causes vasoconstriction, reducing inflammation in the skin, then vasodilation as the body reheats itself, increasing blood flow. This repeated process over time strengthens capillaries and collagen production, leading to firmer, clearer skin. Patients of mine who practice cold-water therapy tend to heal faster from procedures and maintain healthier skin overall.

On a personal note, I find that a quick ocean swim in the mornings helps alleviate joint pain from years of surfing and snowboarding. The anti-inflammatory effects and hydrostatic pressure relieve pressure points and ease stiffness. Mentally, the shock of cold water plunges you into a meditative state, reducing excessive worry and quieting the mind. I credit cold-water swims for helping me start each day focused and present.

For those seeking natural solutions for skin health or mental well-being, cold-water immersion provides benefits beyond bracing yourself against the chill. While discomforting at first, the rewards of improved sleep, reduced stress, anti-aging effects, and pain relief make cold-water swimming worth incorporating into your self-care routine. The skin is our largest organ, and cold exposure is a simple way to nourish it from the outside in.

Dr Saami, Chief Executive Officer, SOM Aesthetics

Strengthen the immune system

Cold water or wild swimming can offer some physical as well as mental benefits that a lot of people do not realize. One benefit that most people don’t realize is that it can help strengthen the immune system because cold water exposure stimulates the production of white blood cells.

While cold-water exposure swimming can be beneficial, it’s very important to approach it with caution, especially if you have any underlying health conditions, as it can have some negative side effects. I always recommend consulting with a healthcare professional first before attempting any kind of ice bath, cold-water plunge, or swim.

Sulo King, Integrative Health & Wellness Coach, Pacific Pearl La Jolla

Gain mind-body control

One lesser-known impact of daily ice bathing, when practiced in complete stillness over several years, is the profound change in your perception and control over your body's automatic responses. When you stop fighting the cold and instead surrender to it, focusing on slow, meditative breathing, you merge acute environmental stress with extreme mental focus. This consistent practice allows you to observe your involuntary reactions to the cold—such as shivering or rapid breathing—more clearly and consciously.

With repeated exposure, you begin to understand these physical reactions not just as reflexive but as processes that can be influenced. By becoming aware of these responses, you gain the ability to control them to some degree. For instance, some practitioners can minimize or even halt shivering in extremely cold conditions, demonstrating a newfound mastery over what is typically an automatic response. This is not achieved through sheer willpower alone, but rather through a gradual process of neuroplasticity, where the brain adapts and learns to manage stress more effectively.

This form of mind-body control parallels the kind of training performed by Shaolin monks, who undergo rigorous meditation and physical exercises to endure pain and extreme stress. Their ability to perform extraordinary feats, like standing on one leg for hours or breaking objects with their bare hands, comes from their ability to remain calm, focused, and aware despite physical discomfort. Similarly, in ice bathing, long-term ice bathers can achieve a heightened state of mental clarity and bodily control by consistently combining focused breathing and a relaxed mind with the environmental stress of cold exposure.

Dan Ioffe, Founder, Submerge

Boost creativity

Cold-water swimming, or any cold-water exposure, can boost creativity through several mechanisms. The shock of cold water triggers a surge of norepinephrine, a neurotransmitter associated with alertness and cognitive function. This heightened state of arousal, combined with the novel sensory experience, may spark new neural connections and unconventional thinking patterns. 

Additionally, the meditative aspect of swimming and the forced focus on the present moment can help clear mental clutter, allowing for fresh perspectives to emerge. Some cold-water swimmers report experiencing a sense of euphoria or "runner's high" after their swim, which may contribute to a more open and creative mindset.

Ryan Brown, Founder, Plunge Junkies