My First Wild Swim: Embracing the Cold, Wim Hof-Style
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Last month, I took the plunge—literally! I went wild swimming with my friend Anji on an overcast November morning in North Yorkshire. The idea of entering icy water was daunting; in my mind, my first wild swim would be a mid-summer experience, when the sun is shining, and the water is (a little) warmer. But it was Anji’s birthday, and wild swimming was at the top of her wish-list, so wild swimming we went!
“It’s good for you!” she said confidently, a touch of Wim Hof in her voice as she extolled the virtues of cold-water immersion.
Wim Hof, known to fans as “The Iceman,” is a huge proponent of wild swimming—especially in cold water. For years, he has shared how exposure to cold can strengthen both the mind and body, promoting health benefits that sound too good to be true. It’s all part of what he calls the Wim Hof Method, which combines cold exposure, breathing techniques, and mental focus. And while I might have preferred a warm spa day, I hoped there might be something to Wim’s cold-water wisdom.
“Swimmng in open water, especially in cold water, is very good for your body. Over time it strengthens the immune system. It has an anti-inflammatory effect and improves blood flow. Besides that, it leads to increased endorphins, adrenaline, and seratonin production”
Benefits of Wild Swimming
Here are some of the benefits Hof believes wild swimming has to offer:
Improving Circulation
Boosting Immunity
One of the most fascinating effects of cold water is on circulation. When you plunge into the cold, blood vessels constrict, then reopen as your body warms back up. This process strengthens the cardiovascular system, helping blood flow more efficiently over time. It’s like giving your body a “vascular workout.”
Cold water might feel like a shock, but it’s one that Hof says can help our immune system. The cold exposure increases the production of white blood cells and can reduce inflammation, which in turn may make us more resilient to illness. Studies have shown that Hof’s techniques can indeed trigger a significant immune response.
Increasing Energy Levels
Anji assured me I’d feel great afterwards - and she was right! The cold activates the sympathetic nervous system, releasing adrenaline and endorphins, the body’s natural energy-boosters. Many people report feeling incredibly alert and energised after a cold swim.
Enhancing Mental Resilience
Wild swimming isn’t only about physical benefits; there’s a mental edge, too. Hof emphasises that cold exposure requires mental focus, helping people build resilience in everyday life. The experience of staying calm in icy water is like a mini training session in mental toughness.
Reducing Stress and Anxiety
Hof also points to how cold-water immersion can trigger the vagus nerve, calming the “fight or flight” response and lowering heart rates. This creates a sense of calm, which can reduce anxiety. Learning to handle the cold can translate to better handling of stress in general.
Boosting Mood
Wild swimming is linked to boosting mood, thanks to a burst of endorphins, dopamine, and serotonin. These natural chemicals lift the spirits, offering a way to combat low moods and even mild depression.
Promoting Better Sleep
Some studies suggest that cold exposure may balance the nervous system, leading to lower cortisol levels and better sleep quality. And, honestly, after a morning swim, a cosy bed later that night has never sounded so inviting.
A Chinese Healthcare Perspective on Cold Exposure and Wild Swimming
The Wisdom of Yangsheng: The Nourishment of Life Tradition
In Chinese healthcare, practices like acupuncture, Chinese herbal medicine, and nutrition are complemented by Yangsheng, the Nourishment of Life Tradition. At its heart, Yangsheng is about adapting your lifestyle to the rhythms of nature and the changing seasons. Just as you wouldn’t wear summer clothes in the depths of winter, certain activities may be more suitable for one season than another.
Autumn, for instance, is a time to gather inner reserves and prepare for the rigors of winter. This seasonal alignment ensures that when spring arrives, we can emerge stronger and healthier. This philosophy informs not only diet and exercise but also activities like wild swimming, which may have significant impacts depending on your health and the season.
The Foundations of Yin and Yang in Chinese Healthcare
At the core of Chinese medicine are the complementary forces of Yin and Yang, symbolised by the Taiji.
Yang represents heat, energy, and activity, while Yin embodies coolness, solidity, and rest. These concepts manifest in how our bodies interact with the environment.
If you have abundant Yang energy, you likely feel warm and energetic. For you, a quick dip in icy water might feel invigorating.
If you’re prone to coldness and fatigue, characterised by Yin dominance or what Chinese medicine might call a “cold condition,” plunging into freezing water could exacerbate issues like joint stiffness, digestive troubles, or even fertility concerns - a warm womb is essential for conception. Gentle exposure to cold is likely to suit you more - there are some options for you later in this blog.
“Cold and damp cause the skin’s surface to lose its elasticity. the muscles become tight and hard, which in turn stagnates the flow of ying or nutritive qi and blood”
Your First Line of Defence The Tai Yang:
“The Tai Yang channel is primarily associated with the protection of the body from external cold””
I once spoke to a friend who described the creeping sensation of cold up her neck during wild swimming. “That’s the cold invading the Tai Yang!” I exclaimed.
In Chinese medicine, the Tai Yang (Great Yang) functions as the body’s first defence against external elements like cold and wind. It’s associated with the Small Intestine and Bladder channels, which run along the back of the body and are particularly vulnerable to cold in the environment. it is responsible for sending warmth to the exterior of the body.
The Tai Yang works similarly to the body’s thermoregulation, controlling temperature through dilation and contraction of blood vessels. We think of this as an “opening and closing” mechanism, opening to let the warmth diffuse to the surface of the skin as the blood vessels expand, closing to keep cold out as they contract. You can imagine how wild swimming challenges this defence system, and not respecting your body’s individual constitution and limits can lead to health issues. If that challenge goes a little too far, the temperature regulation system begins to fail, the temperature regulation “closes” and cold becomes “trapped” inside.
Wild Swimming Risks: Even Experts Are Cautious
While wild swimming has undeniable benefits, it’s not without risks. Here are some potential dangers to be mindful of:
“Short of being hit by a bus or struck by lightening, cold shock is one of the biggest jolts that your body can experience”
1. Cold Water Shock
Cold water shock is a sudden, intense reaction to icy water. Symptoms include:
Loss of breath control
Heart and blood pressure complications
Impaired mental function
Prevention: Immerse yourself gradually rather than jumping in.
2. Swim Failure
“Your body continues to lose heat, blood shunts to the core to keep organs warm. Your muscles lose power...and swimming becomes increasingly difficult. This is cold incapacitation and it can all too easily lead to drowning”
Also known as cold incapacitation, this occurs when blood flow shifts from your limbs to protect vital organs. With less blood in the muscles, movement becomes difficult, increasing the risk of drowning. Cold incapacitation may sound like hypothermia, but the latter occurs after experiencing 30 or more minutes of exposure to cold. Swim failure can happen more quickly.
Prevention:
Swim close to shore.
Acclimatise gradually to cold water.
Understand your limits, considering water temperature, fitness, and swimming ability.
Use protective gear such as wetsuits, silicone hats, gloves, and boots.
“Get dressed! Don’t dilly-dally on the shore!”
3. Afterdrop
Afterdrop happens when the body’s outer layers cool significantly, continuing to chill the core even after you exit the water. This delayed cooling can make you feel colder than when you first got out.
Prevention: Warm up immediately after swimming by vigorously rubbing yourself dry and layering up.
4. Water Quality Risks
Last, but definitely not least, always check water quality to avoid exposure to harmful bacteria. The Environment Agency’s website classifies designated bathing sites for safety.
Easing Into Cold Exposure: Tips for Beginners
Not ready for a full plunge? You can still explore the benefits of cold exposure with these simple methods:
Turn Down the Heating Lower your indoor temperature by a degree or two to help your body adapt, and save on energy bills at the same time.
Adjust Your Clothing Gradually There’s an old Yorkshire saying, “Ne’er cast a clout till May is out”—don’t shed too many layers before summer is fully here. Similarly, the Yangsheng tradition encourages gradual acclimatisation to cooler weather – don’t be too quick to layer up at the first sign of a chill in the air.
Step Outside Briefly A short walk in the cold without bundling up entirely gives your cardiovascular system a gentle workout.
Try Cooler Showers Start with lukewarm water for a short time. You can gradually lower the temperature and stay in for longer over time.
AnJI and I after our first wild swim
Final Thoughts: Embracing Nature’s Power
After my own dip in cold water, I felt exhilarated, a mix of pride and relief, and a deep sense of being alive. I’ll definitely do it again. Wild swimming and cold exposure may not be for everyone, but there’s undeniable power in embracing nature on its terms— even when it’s a little uncomfortable. If you decide to go for it, remember to keep safe, and watch out for that sensation of cold creeping up the back of the neck as it enters the Tai Yang - that told me it was time to make a swift exit!
And if cold does become trapped in your body, Chinese Medicine has ways of releasing it through acupuncture, applied warmth, movement, and nutritional therapy.
References/further information
Anji and I went wild swimming at Pool Bridge Farm, York, YO19 4SQ. It’s a great place to start as you can book a sauna and get some warmth between cold dips, helping the Tai Yang to do its stuff!