The truth about cold water therapy: experts reveal the risks

For several years we have been hearing about the wonders of immersion in icy water, about its natural healing power and that anyone can learn to deal with it. The method developed by the well-known Dutch athlete Wim Hoff, of gradual exposure alongside a breathing technique based on Tibetan meditation, can, according to him, help in a wide variety of situations, and he urges everyone to experiment and test it. The problem – apart from some studies that question these claims – is the series of deaths that pile up because of the method. 

According to Britain’s Daily Mail, since 2015, 11 deaths, including one of a 17-year-old girl, apparently occurred after people tried his or similar methods. Both aspects of Hof’s plan, cold water and breathing exercises, carry risks that increase when the two are combined—something Hof warns against. So what are the advantages and what are the dangers of these methods? Quite a few experts in the world have already tried to answer this.

Hyperventilation within seconds of entering cold water

Hoff, who is often seen swimming in frozen lakes, exercising on glaciers and doing one-arm push-ups on snowy mountains, believes it improves blood circulation, reduces inflammation and aids weight loss—claims that have undoubtedly contributed to the popularity of ice baths among many celebrities, from Russell Brand and Ronaldo to Madonna and lizo But immersion in water whose temperature is less than 15 degrees without preparation can cause serious and even fatal consequences. “Cold water shock” is a term that describes the drastic and sudden steps the body goes through when submerged in extremely cold water.

While in theory these instinctive and involuntary steps are meant to help us survive freezing temperatures, they can actually put us at risk of death. The first thing that happens after the body is suddenly exposed to cold water is a sudden inhalation when the body demands oxygen – which is accompanied by hyperventilation, a breathing rate ten times faster than normal.

The sudden change and demand for oxygen increases the risk of drowning because water can enter the lungs, especially if the mouth and nose are underwater. It can also exacerbate feelings of panic, which can lead to confusion and increase the risk of drowning.

A minute in cold water and your heart may stop beating

Sudden exposure to cold water dramatically increases the risk of cardiac arrest as the body reacts strongly to the cold temperatures. The muscle puts the body into survival mode as it desperately tries to slow down the amount of heat escaping and keep vital organs functioning.

This leads to the constriction of blood vessels in the body in an attempt to stop the vital heat from leaking through the skin and extremities. At the same time the heart rate jumps because of his extreme effort, which leads to a fatal increase in blood pressure and can lead to cardiac arrest.

This condition mainly affects those suffering from heart problems, but even among young and healthy people there is a 1-3 percent chance of an irregular rhythm disorder, a precursor to cardiac arrest from the reaction. Experts say this response is part of the reason why 60 percent of people who fall into the ocean die within the first minute.

Within minutes several limbs may stop functioning

Even if you survived the first minute of shock from the cold water, it does not mean that you are out of danger. The body continues to prioritize the vital organs, and the blood supply to the arms and legs continues to slow down. This leads to a loss of muscle strength in these extremities, which can drastically limit the ability to keep the head above water.

If a person remains in freezing water for long periods of time, they will begin to suffer from hypothermia, which will lead to fatigue, confusion and a slowed breathing rate, which can lead to drowning. The weakness associated with the cold in the limbs changes rapidly depending on the temperature of the water and if the person is wearing equipment such as a thermal diving suit.

How can breathing exercises increase the risks in cold water?

In addition to diving in cold water, breathing techniques are the second layer of the “Wim Hof ​​method”. This involves taking a series of 30 deep breaths, then holding the breath for as long as possible before taking another breath and holding it for 15 seconds. This cycle should be repeated three to four times. According to Hoff, it helps fight stress and recover from exercise more quickly, improves sleep, helps achieve fitness goals and increases creativity and mental abilities.

What are the benefits of soaking in an ice bath?

Hoff developed his technique after his first wife, Maribel-Maria, committed suicide after suffering from schizophrenia. What started as a personal journey for Hoff at the age of 65 has turned into a health and fitness business with thousands of followers, and Hoff and his family have built a multi-million pound empire from his techniques.

Its website claims it can help reduce inflammation, strengthen the immune system, relieve conditions like arthritis, lower blood pressure, burn fat and help fight depression. However, the scientific evidence to support these claims is not conclusive at all.

Some studies have reported that it does reduce inflammation. However, scientists who reviewed it added that more research is needed before the method can be recommended due to sample size issues and the high risk of bias in the current trials.

Claims that it improves physical performance in sports and general fitness have received mixed results when tested in independent trials.

How to make an ice bath safely

Brian Clarke, a well-being expert and director of UK Saunas, provided the Daily Mail with tips for making the bath as safe as possible:

1. Fill the tub with cold water and two to three ice packs and wait for the temperature to reach 10 to 15 degrees Celsius.
2. Keep your post-bath clothes nearby, preferably warmed on a radiator.
3. During the ice bath, wear shorts and a shirt to protect your skin. Remember to set a reminder for ten minutes.
4. Settle slowly into the cold water, putting your feet and waist in first to avoid a shock to the system.
5. Wait for the temperature to adjust and then settle down with the rest of your body for up to ten minutes.
6. Once the time is up, get out of the bath slowly and remove your clothes immediately.
7. Dry yourself with a towel and wear warm clothes. Drink a hot drink.