Utilizing Cold Immersion to Manage Stress and Increase Productivity

The practice of submerging oneself in uncomfortably cold water is mainstream enough in today’s society that it’s likely that you’ve at the very least seen an advertisement for it, if you haven’t taken the plunge yourself. In either case, you might be asking yourself, “What is all the hype with cold immersion and should I be partaking in this ritual?” and “Okay, so what exactly are the benefits of cold immersion and how does it work to benefit my mental performance?” Fortunately, you’ve come to the right place to get some answers to those questions. Here you will find some brief information on this subject to help inform you about the benefits of this chilly ceremony.

Athletes have been using ice packs, ice bags and ice tubs for at least the last several decades, if not longer, to aid in the reduction of swelling and inflammation caused by athletic participation. However, only within the past decade or two has research ramped up looking into the mental benefits of ice baths and cold immersion. In particular, one of the people on the forefront of this research is neuroscientist Dr. Andrew Huberman. Dr. Huberman has released several full podcasts on the subject, which will be linked at the conclusion of this article, outlining the benefits of cold immersion for mental health and performance, for those of you wishing to take a further dive into the subject.

Here I have listed the key responses that the body goes through when submerging oneself in uncomfortably cold temperatures. These responses lead to benefits that you can expect to attain through utilizing cold immersion.

• Great for waking up and increasing alertness through:

  • Releasing adrenaline (epinephrine) and norepinephrine, which are hormones that ramp up the sympathetic nervous system (i.e., fight or flight reflex).

  • Releasing dopamine, which is a molecule involved in motivation & focus

• Increases immune function through training the body to fend off stressors

Research recommends submerging for up to 11 minutes per week for optimal benefits (length of exposure depends on the temperature)

For the purposes of improving mental performance, the key function of cold immersion is that it trains the mind and body to deal with stressful situations more calmly. By voluntarily submitting oneself to a stressful situation (i.e., water or air that is cold enough that the brain responds by indicating to you that you should GET OUT), you are essentially training your mind and body to handle future stressful situations that make you uncomfortable. In the case of cold immersion, your body floods itself with stress hormones such as epinephrine, norepinephrine and cortisol, and you are forced to handle these strong hormones in a calm manner. By doing so, you learn to adapt to situations that are unfavorable to your level of comfort and train your mind and body that it is okay to be in such a situation and that no harm will come to you. (disclaimer: harm is possible if you submerge yourself in temperatures that are TOO cold for TOO long of a time, so make sure to use precaution in this regard). By participating in regular cold immersion, you become more resilient to stressful situations, therefore allowing you to react more favorably in the future when a stressful situation arises.

Celebrities and Athletes who utilize cold immersion and have pledged to their benefits:

LeBron James

Shaun White

Joe Rogan

Kevin Hart

Cristiano Ronaldo

Chris Hemsworth

Tom Brady

David Beckham

Justin Bieber

Jason Momoa

Drake

And more…

Andrew Huberman podcast links:

Ice bath & cold benefits: https://youtu.be/pq6WHJzOkno

Using cold & heat for health: https://youtu.be/x3MgDtZovks

Other useful links pertaining to the subject:

Shaun White cold immersion clip: https://youtube.com/clip/UgkxU1MlroshroOdn1_E1taGZCK1OiB8bORW

Want to learn more about the process of cold immersion and how it can benefit your performance? Contact Justin and set up a consultation to discuss mental training opportunities.