This article is based on a blog article from Zone3, written by Bryan Mineo, founder of One With The Ocean. Translated by Frivannsliv (we reserve the right for possible errors).
The choice to expose yourself to the cold may seem like a strange idea. But have we discovered a secret fountain of youth in the cold? Possibly. However you experience the cold, it is actually possible to develop a tolerance for it and even learn to appreciate it!
Acclimatization is by definition "getting used to a new climate or environment". This tells us that there is a process to becoming comfortable with something new. This gives us the opportunity to be patient with ourselves, as a new environment is often very different from what we are used to. Our bodies already have built-in mechanisms to control body temperature and conserve heat when needed, e.g. "goosebumps", which reduce the amount of heat released from the body, or shivers that generate heat. Our task is to train the body to tolerate cold, and there are some very effective methods to achieve this.
Since most of your time is spent on land, this is where you should prepare for the cold in the water. By being consistent, you will achieve the best results. But take the time you need, there is no quick way to the goal, and more importantly: getting used to lower temperatures must be done safely, with a controlled and targeted approach. It's interesting, because the first few days of training can be terrible, while after a week it can be the highlight of the day and incredibly energizing.
Try these simple exercises:
1. Have a lower temperature at home. This is a subtle approach that doesn't take up any of your time.
2. Wear a smaller layer of clothing than you normally do. Leave the jacket on, but start carefully.
3. Replace the duvet with a blanket.
4. Increase ventilation at home, increased circulation of cold air will train the body's cold receptors to be activated.
Exercise in the water.. at home..
The dry training is crucial for laying the foundations for cold adaptation, while also preparing you both physically and mentally to cope with cold water. The temperature you are surrounded with tends to be easier for the body to adjust to, so go into the process with patience.
Begin exercises in the bath or shower. Do not use cold water when you bathe/wash yourself, but take, for example, the normal shower first, and then lower the temperature gradually. And remember that less water is always used in a bath than in a shower.
When it comes to "ice bathing", it is important to specify that there must not be ice in the water for it to be effective. After all, you're not going to swim through an icy sea. Carry a bath thermometer in the bath, keeping the temperature between 12 and 18 degrees will be sufficient to begin with, then work your way down. It is more important to gradually increase the time in the bath than to lower the temperature. Set a goal, for example increasing the duration by one minute for each bath. And remember: Lying calmly in a bathtub with cold water is more demanding than swimming and moving in the cold sea water.
Train further in the sea
Exercising consistently is the driving force behind progress, and the same goes for swimming in the cold water. Keep the main focus on breathing when standing on the beach or by the water's edge. Think "breathe in" when you breathe in, and "breathe out" when you breathe out. This will gather your thoughts and take them away from "why am I doing this?", "whew, it's SO cold!" and similar thoughts. Allow the mind to concentrate on that which it can control - the breath.
A short jog with the wetsuit on can help you warm up before entering the water. Choose the heating method that suits you and your body best. Take a step into the sea. Stay focused and keep your heart rate low. Continue slowly until you have water up to your waist. You then splash water on your face, this allows the body to work through the cold shock response. Your face has the most cold receptors, and splashing cold water on your face will tell your brain what to do. Continue to walk forward carefully until the water is up to your shoulders and start swimming. Don't focus on speed or technique, just swim relaxed and without stress.
When the water is too cold
We all have our limits in life, and understanding our physical and psychological limitations is of crucial importance. Check the temperature of the water before swimming. Then you can assess whether this is something you are trained for or not, and then mentally prepare for the swimming session if you see that this is something you want to do.
You have to watch out for these signs, decide when it's enough:
1. Trembling
2. Confusion
3. Exhaustion or tiredness
4. Fumbling hands or the infamous "claw" when you start to lose function in your hands
5. Slurred speech
6. Sleepiness
7. Memory loss
Again, take the time you need to get used to cold water. You don't have a bad time. Usually, the above symptoms occur when someone swims in water they have not trained to adapt to.
There is a strange phenomenon that occurs when you are trained for the cold, and that is that you suddenly want to be in the cold water. There is probably an explanation for what happens psychologically, but the hard and dedicated work you put into this process gives a different kind of energy and feeling than other physical training. Enjoy this and share the joy with others too!
See Bryan Mineos or the non-profit organization One with the ocean on Instagram.
Would you like to read more about freediving in winter?
In this article, you can read Chloe Rafferty, manager of Love SwimRun and STA Open Water Swimming Coach, her advice on how to swim safely when the sea is cold.
Ed. Note: It is very important that you who are going to swim in the sea know that your body can withstand this strain. Talk to your doctor if you are unsure, and stop immediately if you are unsure whether what you are doing is healthy.