Take the plunge at selected Virgin Active gyms and experience the benefits of cold-water immersion.
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We’re sure you’ve heard of Wim Hof, ‘The Iceman’. His blend of breathwork, cold exposure, and mental focus has been trending for a while now, and we’re proud to add a part of his approach to our offering and your well-being.
Cold-water immersion boosts your immune system, enhances circulation, and amplifies energy levels. It’s not just about dipping your toes; it’s about diving into wellness and rejuvenation.
Our IGLU tanks offer a controlled, soothing environment (if you can call 3°C soothing…), ensuring you get the most out of this unique experience. It’s excellent for reducing inflammation, aiding muscle recovery post-workout, and boosting mental resilience.
Getting started is easy—all you do is dip your head into a tank of cold water. However, staying in long enough to benefit from the rejuvenating and invigorating experience can be challenging.
Tips to make the most of cold-water immersion
Here are a few tips to help you stay in the cold water longer and maximise the benefits:
Deep-breathing techniques
Practise controlled breathing before and during the immersion. Take slow, deep breaths to help regulate your heart rate and calm your nervous system, allowing you to withstand the cold more comfortably.
Progressive exposure
Start with shorter durations and gradually increase the time spent in the water as you become more accustomed to the sensation. Begin with a few minutes and then add 30 seconds or a minute increments in subsequent sessions.
Focus and mindfulness
Stay present and focused on the sensation. Engage in mindfulness techniques to divert your attention away from the cold. Pay attention to how your body feels and how you can maintain a sense of calm despite the cold.
Movement and gentle exercises
Keep your body moving. Perform gentle exercises like slow leg lifts, arm rotations or gentle stretching to generate heat and improve circulation, which can help you stay in the water longer.
Positive affirmations
Use positive self-talk to boost your confidence and endurance. Remind yourself of the benefits you’ll gain from immersion and affirm that you can handle the discomfort.
Gradual adaptation
Consistency is key. The more frequently you expose yourself, the better your body will adapt over time. Regular cold-water immersion will gradually increase your tolerance and improve your ability to stay in the water comfortably.
Focus on relaxation
Embrace relaxation techniques such as visualisation or progressive muscle relaxation. Relax your muscles and focus on releasing tension, which can help you stay in the water with a more tranquil mindset.
Remember, safety is paramount
Always listen to your body and exit the cold water if you feel uncomfortable, light-headed or experiencing any adverse effects. Cold-water immersion should be a positive and enjoyable experience, so go at your own pace and celebrate each step of the journey.
The benefits of cold-water immersion
Cold-water immersion is a powerful tool for enhancing your well-being, from boosting your immune system to aiding muscle recovery and improving mental resilience. By incorporating deep breathing techniques, progressive exposure, mindfulness, and positive affirmations, you can maximise your time in the cold water and enjoy its full health benefits.
Ready to take the plunge? Learn to swim at a Virgin Active near you. Are you already a regular swimmer? Join a Virgin Active gym near you today.