The problem of high stress rates in the modern man can be attributed to the high pace of life, which influences the state of human health mostly for the worse. Stress causes such as chronic stress lead to illnesses such as anxiety, depression, headaches, high blood pressure, heart diseases, and many others. It is important to recognize how to address/avoid stress as much as possible by natural means I could. Ice bath are another method that have recently drawn attention of many people.
What Are Ice Baths?
An Ice Bath or Cold Plunge entails wading into cold water to slightly touch the body with water then stand for a short while. In the case of ice bath the water temperature ranges of between 10-15’ Celsius or 50- 60 degrees Fahrenheit. You can get this temperature to water by putting a large quantity of ice into cold water in a bath tub or pool. Cold exposure triggers the usually ignited the “fight or flight” response. But, since there is no imminent danger called for by the signals to ‘fight’ or ‘flee’, the reaction should send signals to the body to relax once the chill sets in.
Explaining How Ice Bath Can Help Reduce Stress
There are several ways that ice baths help induce a relaxation response and lower stress in the body and mind:
Enhances dysfunction of the vagus nerve – the vagus nerve is a vital nerve that starts from the brain’s base and extends to the heart as well as other organs. Cold exposure activates the vagus nerve which slows down the heart beat and the blood pres- sure which is raised during stress response.
It triggers the endorphins – The coldexter plunge releases endorphins, which are hormones in the body known to boost moods. These natural pain relieving chemicals provide pleasurable and calming effects.
Instructs mindfulness – The felt intensity of cold actually requires subjects to pay explicit attention on sensations at the present and not worried thoughts. This mindfulness has the effect of removing thoughts that create stress so that the mind can rest.
Once the cold dip is over and the body warm up starts, most report feeling refreshed and relaxed all at once.
Physical Perks Going Beyond Stress Reduction
In addition to stress management, ice baths offer several other health and performance advantages:
Congestion – The cold makes blood vessels shrink in order to maintain heat within the human body. During a marathon or practice session muscles need more oxygen that is supplied by the blood, and when blood vessels diverge, fresh blood comes into muscles to repair damaged tissue that causes stiffness after exercises or competition.
Increased circulation – constriction and dilation of blood vessels make the circulatory system pump blood more forcefully. This over time leads to improved health of ones heart and blood vessels or improved cardiovascular fitness.
More adrenaline – Cold increases blood levels of adrenaline by a small degree to create heat through fat brown tissue known as brown adipose tissue. This in turn helps in burning calories which perhaps can endow more energy.
Boosted immune system – This is through White Blood cell production particularly the T-cells that play the role of fighting infective organisms given that frequent cold exposure triggers production of these blood cells. It even revealed half the number of sick days that participants of cold water immersion took compared to non-practitioners.
Signal of better sleep – While the ice bath knocks out fatigue-fighting charges and makes you feel drowsy, it could actually mean better sleep.
How To Take An Ice Bath
If you want to give ice baths a try to lower stress or experience any of the other benefits, follow these tips for safe cold water immersion:
Start slow – Start with warm cool water in the range of 60-70 degrees F for as short as a maximum of 1- 2 minutes. Gradually progress to colder temperatures’, over several weeks, working towards temperatures and times ranging between 10-15 minutes.
Consult with your doctor – Remember the temperatures you shouldn’t expose yourself to – if you have heart problems or poor circulation, get your doctor’s permission before you freeze! Do not use ice baths if you suffer from high or low blood pressure that has not been stabilised.
This moment try the WHIM Hof method – Breathing techniques created by the Netherlands based extreme athlete Wim Hof can make cold physically more bearable. They take almost 15 to 20 normal deep breaths before introducing your head into the water, and do not breathe during this phase, exhale the moment you come up.
Be aware of your body – Trust your senses to detect early symptoms such as pin-prickling sensations, discomfort, light headedness, and over breathing. It’s advisable to leave the area if you notice any side effects developing. The trickle approach reduces risk.
Engage in cold thermogenesis – benefit from neoprene boots and gloves, because those areas of your body require protection from the touch of the frozen nerve-endings. This also helps avert situations such as frost bite and; tiredness of the hands and fingers.
Take it indoors – This longer freeze bath outside in winter should be done safely near heater or warm towel. This simply means do not try to drive as you instead of waiting until your body temperature has gone down.
The perfect addition to other stress management techniques and the best way to treat your body while treating your body.
However, ice baths have their advantages and disadvantages and they have to be used in association with other stress reducing measures. It is also important to incorporate a number of lifestyle changes such as getting proper rest, eating the right foods, exercising and using calming methods such as meditation, yoga, or massage therapy. Ice baths should be seen as one more instrument when it is required to add yet one more authority to the stress-reducing action plan.
Give Ice Baths a Try
If the ways you normally unwind to counteract stress have become less effective, using cold water immersion as one of your tools may be a good way to rediscover how good stress relief feels. Try it cautiously at first, or as you should with almost any trend, and check whether the extent of the initial shock to your system is enough to encapsulate and eliminate it all. Thus, an ice bath can turn into a revitalizing activity, which helps wash out all the mental mess of a tough and strenuous day.
