Finding Stillness

In last week's episode of EZ Conversations, I had the opportunity to chat with Kris Rice (Listen Here), and we talked about cold exposure and the mental and physical health benefits. I highlighted that the mental health benefit often does not receive enough attention, but it was why Kris was drawn to cold plunging. We explored other benefits and tried to address many myths that come into play when discussing cold "therapy;" however, the benefits do not lie, and we both agreed. Some of the things we discussed were how much is enough, or is there such a thing as too much? Should women cold plunge? Should we start with cold or finish cold? Ultimately, any exposure is beneficial and allows our nervous system to reset and calm down naturally, which we teach our bodies to do. We can kick into it when we experience daily stressors.

As I reflected on this conversation, one of the things that kept coming up in my clinical sessions was the concept of stillness. So many of us cannot find stillness in the busy worlds we find ourselves in, and so many of us feel guilty for sitting still. Staying busy allows us to avoid our true feelings, and we tend to lose connection with ourselves. We seldom find opportunities to tune into our internal state and listen to our inner wisdom. The cold allows us to find stillness; all one can do is focus on their breath and stay still. The cold is an excellent opportunity to slow things down in our busy brains and build resilience. Training our body to calm the adrenaline in our system and reset our nervous system is a skill we can use throughout the day. Therefore, in this week's edition of EZ Reflections, I wanted to expand on the benefits of cold therapy and finding stillness.

The Science Behind Cold Exposure

Cold exposure activates the body’s sympathetic nervous system, releasing norepinephrine, a hormone and neurotransmitter linked to improved focus and mood (Jansky et al., 1996). Here's what research shows:

• Mood & Mental Health: Cold-water immersion stimulates the release of endorphins and can reduce symptoms of depression and anxiety. A case study found that regular cold swimming significantly improved a young woman’s depressive symptoms (van Tulleken et al., 2018).

• Stress Resilience: Repeated exposure to cold can lead to adaptive stress responses, making individuals more resilient to psychological stress (Knechtle et al., 2020).

• Improved Sleep & Recovery: Cold immersion has improved sleep quality, reduced muscle inflammation, and enhanced parasympathetic recovery after stress (Tipton, 2012).

• Anti-inflammatory Effects: Cold exposure may reduce systemic inflammation, which is linked to improved mental and physical health (Bleakley & Davison, 2010).

Cold as a Mindfulness Practice

Beyond physiology, cold exposure fosters a profound mental reset:

• Presence Through Breath: The body’s immediate response to cold is rapid breathing, but with intentional focus, deep diaphragmatic breathing can take over. This anchors the mind in the present moment, much like mindfulness meditation.

• Mental Clarity After Discomfort: Many practitioners report a deep sense of clarity and calm after emerging from cold water—a biological consequence of endorphin release, but also a spiritual one: it’s hard to worry about the future when your body is vigilant in the now.

• Interrupting Mental Loops: Cold breaks habitual cognitive rumination by shocking the system into awareness. This “pattern interrupt” creates space to reset mentally and emotionally (Legrand & Boucher, 2022).

When Cold Meets Nature: A Double Dose of Stillness

Pairing cold exposure with natural environments—like a cold lake, river, or snowy forest—amplifies its grounding effects:

• Nature Reduces Cortisol: Time spent in green or blue spaces is associated with lower cortisol (the stress hormone) and increased parasympathetic activity (Twohig-Bennett & Jones, 2018).

• Attention Restoration: According to attention restoration theory, nature helps restore depleted mental energy by engaging in involuntary attention (Kaplan & Kaplan, 1989). Cold enhances this by demanding full-body presence.

Practical Ways to Begin

1. Start with 30–60 seconds of cold water at the end of your shower. Gradually build up tolerance.

2. Practice box breathing (inhale–hold–exhale–hold) during cold exposure to manage physiological shock.

3. To ground your senses, try natural settings—a cold lake, mountain stream, or brisk walk in winter gear.

4. Consistency matters. Even 3–5 sessions a week can build resilience and reduce stress.

References

• Bleakley, C. M., & Davison, G. W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review. British Journal of Sports Medicine, 44(3), 179–187. https://doi.org/10.1136/bjsm.2009.065565

• Jansky, L., Pospisilova, D., Honzova, S., Ulicny, B., Sramek, P., Zeman, V., & Kaminkova, J. (1996). Immune system of cold-exposed and cold-adapted humans. European Journal of Applied Physiology and Occupational Physiology, 72(5), 445–450. https://doi.org/10.1007/BF00242277

• Kaplan, R., & Kaplan, S. (1989). The experience of nature: A psychological perspective. Cambridge University Press.

• Knechtle, B., Wirth, A., Hill, L., & Rosemann, T. (2020). Cold-water swimming—benefits and risks: A narrative review. International Journal of Environmental Research and Public Health, 17(22), 8984. https://doi.org/10.3390/ijerph17228984

• Legrand, F. D., & Boucher, V. (2022). The acute effects of cold water immersion and exercise on cognitive performance and mood state in humans: A review. Frontiers in Sports and Active Living, 4, 942284. https://doi.org/10.3389/fsals.2022.942284

• Tipton, M. J. (2012). The initial responses to cold-water immersion in man. Clinical and Experimental Pharmacology and Physiology, 19(1), 90–98. https://doi.org/10.1111/j.1440-1681.1992.tb01940.x

• Twohig-Bennett, C., & Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, 166, 628–637. https://doi.org/10.1016/j.envres.2018.06.030

• van Tulleken, C., Tipton, M., Massey, H., & Harper, C. M. (2018). Open water swimming as a treatment for major depressive disorder. BMJ Case Reports, 2018, bcr-2018-225007. https://doi.org/10.1136/bcr-2018-225007
  

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