There’s something about stepping into cold water that brings me right back to the present moment.
Cold-water swimming and ice baths have become a real passion of mine. I love that initial moment of getting into the water, the instinct to take a breath and then the process of slowing down, settling in and being with whatever comes up. For me, it’s a powerful reminder of how much can shift when we pause and give ourselves a little space.
Last year, I took on a personal challenge of daily ice baths for more than 100 days. It taught me a lot about consistency, showing up for myself and noticing how I approached something that wasn’t always comfortable. It wasn’t about pushing through or putting a lot of force in to it, but about building a new habit almost and becoming more curious about my own responses, physically and emotionally.
The first thought is always that of the mind coming in and wanting to take you away from discomfort.
I don’t have daily ice baths at the moment, probably more because of the practicalities of making or buying ice to get the right temperature.
But instead, on Wednesday mornings, after teaching my Morning Flow at The Yoga Yurt, we head to the lake for a wild swim. The idea is to keep doing this weekly, so that the shock of cold become slightly less and it is more about getting used to it.
There’s something so lovely about swimming outdoors as well, the quiet of the water, a chance to feel the fresh air, notice the natural world around me and enjoy a moment of being fully immersed in nature. And then there is of course the feeling when you come out of the water and you have a tingling sensation all over your body and skin and you feel SO alive!
Finding your way back to the present
Life can feel full sometimes. We move from one thing to the next, juggling responsibilities, thoughts and to-do lists, often without noticing how much we are carrying and holding on to. It is easy to forget that looking after ourselves doesn’t always require a big change or lots of hours of free time.
One of the things I love most about being in the cold water, is that it’s difficult to be anywhere else than in the present moment.
You have to stay focussed and you have to stay with your breath. And just for a few moments or sometimes only a few mili seconds, it can feel as if the mind is completely still.
Of course, cold water isn’t the only way to find that feeling. A few minutes of mindful breathing, meditation, soem moveemnt, time outdoors or simply sitting quietly with a cup of tea can offer an opportunity to pause as well.
For me, these little rituals aren’t about trying to fix how I feel. They are more about creating space to notice what is going on and just to be aware.
Without the need to judge it straight away. Without the need to change anything.
What can cold-water immersion offer?
Everyone’s experience is different of course, but most of us find that when we are in cold-water there is a:
moment of presence - The sensation of cold draws your attention to what you’re experiencing right now.
change of perspective - Stepping away from your usual routine can offer a little space from everyday distractions.
sense of accomplishment - Meeting a challenge within your own limits can feel empowering.
connection with nature - Being in natural water can be a meaningful way to spend time outdoors and feel connected to your surroundings.
personal ritual - Making regular time for yourself can encourage you to check in with how you’re feeling and what you need.
Cold water isn’t a cure for stress and it certainly isn’t for everyone. You don’t need to push yourself into discomfort to experience the value of slowing down.
Small moments, meaningful shifts
My ice bath challenge last year reminded me of the value of consistency, sticking with something when it is challenging or when uou feel resistance.
And it also taught me that looking after ourselves doesn’t need to become another thing on our to-do list or something we feel we need to achieve.
A few minutes each day can make such a big difference already!
Sometimes, it is about finding a small ritual or create a new habit that feels good and returning to it when you can. It might be a few minutes of stretching before the day begins, stepping outside for some fresh air, listening to music or taking a few conscious and deeper breaths.
The important thing isn’t what you choose, but it is more about coming back to that moment for yourself and consistently showing up.
So, perhaps you should not ask yourself the question how much more you can fit into your day, but perhaps you can find a few minutes, somewhere between all teh busyness and the things you need to do, to pause and to simply be.
What could a few minutes today, just for you, look like?
A gentle safety note: Cold-water immersion and ice baths carry risks, including cold shock and effects on breathing, heart rate and blood pressure. They are not suitable for everyone. Seek advice from a qualified healthcare professional before trying them, particularly if you have an underlying health condition. Never enter cold water alone, avoid sudden or extreme exposure, and listen to your body. Stop immediately if you feel unwell. Never force yourself to stay in the water.
