Let’s go chilly dipping: Keep your skin young, stress-free with cold plunging

SHOULD YOU BE COLD-PLUNGING?

The instinctual answer to this question would probably be “no”.  Just the thought of being submerged in ice-cold water sounds like torture but this chilling practice is one of the latest health and wellness trends quickly gaining popularity. Though not a new practice as cold-plunging has been used for health benefits for years, its resurgence has everyone wanting to challenge their cold-tolerance.  

We have seen a rise in the fascination with cryochambers that aid in muscle recovery and cold therapies used in the beauty industry not only for body wellness but skin health.  A few years ago, CooLifting, made popular by the Kardashians, was a highly requested treatment that uses cold carbon dioxide and hyaluronic acid to plump and hydrate the skin. 

Along with the facial massage tools trend that added jade rollers and gua shas to our routines, ice globe rollers were the perfect way to incorporate both facial massage and cryotherapy.  The skin-icing trend went viral on social media when celebrities and content creators started rubbing ice cubes across their faces to reduce inflammation, acne scarring and improve hydration. 

Cold-plunging uses cold, even extremely cold temperatures to help rewire the body’s chemistry and promote a happier, healthier start to the day by helping to reduce inflammation, relieve muscle tension, stimulate blood flow and manage depression with the release of endorphins in the body.  It can be done in your swimming pool, an open body of water like the ocean or in a bath filled with cold water and ice if you’re advanced.  For those who enjoy the practice of meditation to start off the morning and to combat anxiety or stress, cold-plunging is also known to be a great meditative tool.  

HOW TO GET STARTED

The first thing to remember about cold-plunging or ice-bath immersion is that this is not a one-and-done practice.  It will take time for your body to acclimatise to the extreme temperature and for you to the able to sit in cold water for longer. 

1. Check with your doctor before attempting to cold-plunge if you have any cardiovascular conditions or other medical conditions that may be of concern.
2. If you are a beginner, have someone else there with you while you plunge to monitor and assist if you feel lightheaded or have an adverse reaction to the cold temperatures. Should the cold become unbearable, rather come out the water for a break to warm up a bit before attempting another plunge.
3. Wear a water-resistant smartwatch that will be able to time your session and track your heart rate, blood oxygen saturation levels and other vitals as a guide of how your body is doing.
4. It is advisable to wear only a swimsuit when taking the plunge and try not to cover up too much in order to get maximum cold exposure on the body.
5. For beginners, start with a water temperature of 13°C -14°C and use a thermometer to make sure the temperature is just right. Start slow by attempting to stay in the water for at least two minutes and gradually work your way up to five minutes.  You should allow the body and nervous system enough time to get into a relaxed state and the euphoric feelings to kick in.  It’s recommended to cold plunge 3-4 times a week for 2-3 weeks.
6. After cold-plunging, be careful not to heat up the body too quickly. Warm up slowly by wrapping yourself with a towel or wear a beanie and gloves to regulate body temperature.

Beauty editor’s tip: Keep your skin happy and hydrated by applying a lightweight body lotion to prevent skin dehydrating and to promote blood circulation and warmth. If you have plunged in a swimming pool, make sure to rinse off the chlorine from the skin with clean, lukewarm water before applying body lotion. Try: Bio-Oil Body Lotion 250ml R190 biooilstore.co.za

REMEMBER TO BREATHE

That initial feeling of cold hitting your body is going to take your breath away so it’s important to learn how to control your breathing. 

Breathwork is essential before and during your cold plunge as it helps to warm up the body, increase oxygen levels, control the body’s reaction to cold shock, helps to regulate body temperature, activate lung function and relax the nervous system so that you can reach the stage where you reap the mental and physical benefits. 

1. When entering the cold water, ensure that you inhale and plunge while holding your breath and then exhale when immersed to shoulder height in the water.
2. There are different breathwork techniques that you can try to prepare your body for cold-plunge therapy but some of the popular breathing techniques are the ones outlined by Wim Hof, a Dutch extreme athlete known for his ability to swim in extremely cold water.
3. As a start, use the Wim Hof Breathing Method before plunging and while immersed in the water. Take 30 deep breaths, remembering to inhale though the nose and exhale audibly out the mouth.  On the last breath, hold the exhale until you start to feel that you need to take your next breath.  Inhale again and hold for a few seconds before exhaling completely.  Repeat this for a three rounds of breathing.